01AUG17 - DE Upper (W2)
Workout Start: 0430
225 Max Out: 13 Reps (WTF…)
Super Set 1
Bench Press w/ Chains - 165x3(10)
Kroc Row - 185x3(5), BB Row - 235x3(5)
Giant Set 1
Pull Ups - BWx8, BWx8, BWx7, BWx6
Push Press - 155x5(4)
Side Leg Lifts - BWx5(4)
Giant Set 2
Floor Press - 205x8(2), 205x6
Seated Row - 160x8(3)
Cardio: Sprint Ladder
400m Warm Up (~3:00 @ 6 MPH)
400m Sprint, 300m Walk (9.0 MPH)
300m Sprint, 200m Walk (9.2 MPH)
200m Sprint, 100m Walk (10 MPH)
100m Sprint, 400m Walk (10 MPH)
200m Sprint, 200m Walk (10 MPH)
300m Sprint, 300m Walk (10 MPH)
400m Sprint (10 MPH)
400m Walk (Cool Down)
Time: ~29:00
Workout End: 0600
Notes:
- Warmed up for too long, did the max out to pass the time until the chains were free… didn’t go so well since I am sore… blargh
- BB Rows didn’t feel so good… always feels like I’m on the brink of snapping my back in half
- Should NOT have done push presses before floor presses; drained my energy
- Wrist wraps were feeling too damn tight during push presses; the weight itself felt quite easy as intended (70% of 1RM from previous cycle)
- Pull Ups didn’t aggrevate my wrist but my hands were getting torn up
- Sprint ladder felt really good…
03AUG17 - ME Lower - Deficit DL (Week 3)
Workout Start: 0425
Giant Set 1
1 Arm KB Swings - 20kgsx5 (per side)(3)
Def DL - 365x3, 405x3, 435x1***
Decline Sit Ups - BWx12-15(3)
Giant Set 2
1 Arm KB Swings - 20kgsx5 (per side)(3)
Def DL - 345x5(3)
Decline Sit Ups - BWx12-15(3)
Superset
SSB Good Mornings - 90x6(3)
BB Hip Thrusts - 275x6, 275x6, 305x6
Conditions/Finisher
20 minutes 60:90s Elliptical (levels 8&17)
Workout End: 0600
Notes:
*** Could not get into the grove at all on this day… woeful ME attempts, even grip was an issue
- Slowed down on the accessory work tempo wise
- Despite weight increase for accessories and feeling nearly drained from crappy ME attempt accessories still felt decent… except good mornings blargh
05AUG17 - ME Upper - Slingshot Bench Press (Week 3)
Workout Start: 0515
Giant Set 1
Slingshot Bench - 265x3, 285x3, 315x3, 335x2***
Kroc Rows - 185x3(4)
Twisting Sit Ups - 10x5(4)
Giant Set 2
Slingshot Bench - 255x5, 255x5, 255x6 (AMRAP)
Kroc Rows - 235x3(3)
Twisting Sit Ups - 10x5(4)
Giant Set 3
Floor Press - 235x6(3)
T-Bar Row - 90x10, 115x8, 115x6
Land Mines - 50x5(3)
Giant Set 4
Pull Ups - BWx10, 9, 7, 5(5)
Tricep Exts - 45kgsx12-15(3)
Face Pulls 30kgsx12(3)
Cardio:
60:90 Sprints
60s @ 6.0MPH
90s @ 8.0, 8.2, 8.4, 8.6, 8.8, 9.0s
Finisher
Tabata Z Presses
Avg ~8
Notes:
*** Came up with the 3rd rep but got stuck just before lock out…
- May start incorporating slingshot work to promote better technique
- Right shoulder started feeling wonky during floor presses/t-bar rows
- Cardio felt really good…
7AUG17 - DE Lower (W3)
Workout Start: 0430
Super Set 1
Squats w/ Chains - 295(+50)x3(10)
Pull Ups - BWx6(10)
Super Set 2
Deadlifts w/ Chains - 295x3(10)
Hanging Leg Raises - BWx6-8(10)
Super Set
Rubish DLs - 135x10(3)
Air Squats - BWx10(3)
Rope Tucks - 135x8-10(3)
Conditioning/Finisher
20 Minutes
Elliptical 60:90s
90s @ 10, 60s @ 19
Notes:
- Squats felt consistently fast
- DLs felt like they were taking a long time, felt pretty tired by this point
- Rubish DLs made hamstrings extremely sore
- Pretty tired by the end so just did elliptical for cardio
08AUG17 - DE Upper (W3)
Workout Start: 0430
Super Set 1
Bench Press w/ Chains - 185x3(10)
Kroc Row - 195x3(5), 245x3(5)
Giant Set 1
Floor Press - 195x10(3)
Bent Over DB Rows - 70x6, 8, 8
Decline Sit Ups - BWx10-12
Giant Set 2
Pull Ups - 1, 2, 3, 4, 5 (2)
Dips - 1, 2, 3, 4, 5 (2)
Cardio: 60:90 Stationary Row for 15 Minutes
Workout End: 0600
Notes:
- Bench felt consistent
- Went a little too heavy on the rows, was starting to get sloppy towards the end
- DB rows felt very difficult to maintain a brace
- Was once again too toasted to run, hamstrings were extremely sore during rowing
10AUG17 - ME Lower - Front Squat (Week 4)
Workout Start: 0445
Giant Set 1
Hypers - BWx8
Front Squat - 275x3, 295x3, 315x3
Leg Raises - BWx8-10
Giant Set 2
Hypers - 25x8
Front Squat - 245x5, 245x5, 245x5
Leg Raises - BWx8-10
10 Sec Pause Squats
275, 315, 335, 355, 385
Conditions/Finisher
3x Leg Blasters + Weighted Sit Ups
Grip
150 for 20 seconds (Boo…)
Mobility
Squat Sits: 225 for 1 minute
Workout End: 0605
Notes:
- 315x3 Front Squat was +1 rep than previous cycle
- Felt like dying after front squats so just did long pause squats after
- Leg Blasters felt like a nice semi-break
12AUG17 - ME Upper - Push Press (Week 4)
Workout Start: 0515
Giant Set 1
Push Press - 155x3, 175x3, 210x3
NG Pull Ups - 45x5, 45x5, 45x5
Landmines - 55x5(3)
Giant Set 2
Push Press - 170x5(3)
NG Pull Ups - 55x5, 55x5, BWx6
Landmines - 55x5(3)
Giant Set 3
Floor Press - 215x6(3)
T-Bar Row - 90x10(3)
Twisting Sit Ups - BWx10(3)
Giant Set 4
Push Ups - BWx20, 35x15, 35x12
KB Side Hypers - 20kgsx10(3)
Pull Ups - 6(3)
Cardio:
30:60 Elliptical
30s @ 10, 60s @ 20
Notes:
- +5lb PR on Push Press triple… may have even be able to do more but decided to cut it off due to technique starting to feel off
- Volume work for Push Presses was overall easy
- Pull ups felt decent… that’s about it
- Floor Presses cues felt more consistent than usual
14AUG17 - DE Lower (W4)
Workout Start: 0430
Super Set 1
Squats w/ Chains - 315(+50)x3(10)
Pull Ups - BWx7, 6(9)
Super Set 2
Deadlifts w/ Chains - 315x3(10)
Hanging Leg Raises - 10x6-8(10)
Super Set
Rubish DLs - 185x6(3)
Lunges - 45sx6(3)
Conditioning/Finisher
Sprint Ladder
~5 Minute Warm Up
400m Sprint (9.5), 400m Walk (4.0)
300m Sprint (9.8), 300m Walk (4.0)
200m Sprint (10.0), 200m Walk (4.0)
100m Sprint (10.0), 100m Walk (4.0)
200m Sprint (10.0), 200m Walk (4.0)
300m Sprint (10.0), 300m Walk (4.0)
400m Sprint (10.0),
Notes:
Squats okay… trying to feel depth more consistently and not go too low
DLs felt really good…
Rubish DLs made hamstrings extremely sore
Cardio went really well, still getting faster
15AUG17 - DE Upper (W4)
Workout Start: 0430
Super Set 1
Bench Press w/ Chains - 205x3(10)
Kroc Row - 185x3(10)
Super Set 1
Floor Press - 225x8, 8, 6
Seated Rows - 140x10, 160x8, 180x6
Giant Set 2 (3 sets)
BTN Presses - 45x30sec
Pull Ups - 6-10
Push Ups - 15-20
Cardio: Random Stationary Bike
Started at level 7, ended up at level 10 because it was too easy
Workout End: 0600
Notes:
Bench still feeling consistent, felt more consistent putting the rows afterwards and not going too heavy
Need to back off floor presses, right shoulder starting to feel beat up
BTN Press - Pull Ups - Push Ups circuit was pretty punishing
Cardio was to give back a break
17AUG17 - ME Lower - SSB Squat (Week 5)
Workout Start: 0430
Giant Set 1
Jumping Squats - BWx5(3)
SSB Squat - 315x3, 335x3, 365x3
Rope Tucks - Full Stackx5 (5ct pause reps)
Giant Set 2
Jumping Squats - BWx5(3)
SSB Squat - 295x3, 295x3, 295x3
Rope Tucks - Full Stackx5 (5ct pause reps)
Giant Set 3
Rubish DLs - 135x8(3)
Air Squats + Rear Lunges - BWx10+10(3)
Rear-Side Twists - BWx8(3)
Conditions/Finisher
60:90 Stationary Rows for 15 minutes
Every 5 minutes, max out Push Ups (33, 30, 30)
Workout End: 0555
Notes:
SSB Squats felt extremely good, could feel the brace the entire time; wasn’t even able to get 355 for more than 1 rep during previous 3RM attempt…
Rubish DLs felt pretty tight, wasn’t trying to push too hard after SSBs went further than expected
Rows + Push Ups kept heart rate quite high
19AUG17 - ME Upper - Incline Bench Press (Week 5)
Workout Start: 0515
Giant Set 1
Incline Bench - 185x3, 235x2
Pull Ups - ~30x5, 30x5
Twisting Sit Ups - BWx8, BWx8
Giant Set 2
Incline Bench - 185x7, 185x5, 185x5
Pull Ups - ~30x5(3)
Twisting Sit Ups - BWx8(3)
Giant Set 3
Mil Press - 155x3(3)
NG Pull Ups - 30x5(3)
Rear Land Mines - Barx8(3)
Giant Set 4
Dips - BWx20, 15, 15
Twisting Sit Ups - BWx15, 12, 12
Pull Ups - 30x5(3)
Cardio:
800m Sprints @ 8.5, 9.0, 9.0
Notes:
- Completely misgrooved incline bench presses… was not feeling good
- Pull Ups all felt pretty good… consistent at least
- Even Mil Presses felt tired
- Run felt really good, need to incorporate some 5K runs for endurance
26AUG17 - ME Lower - Sumo DL (Week 6)
Workout Start: 0430
Giant Set 1
Front Squats - 135x5(3)
Sumo DL - 295x3, 315x3, 335x3*
Rope Tucks - 115x6, 115x6, 125x6
Giant Set 2
Front Squats - 135x5(3)
Sumo DL - 265x5, 265x5, 265x5
Rope Tucks - 125x6, 125x6, 125x6
Workout End: 0555
Notes:
- Beltless Sumos due to new tattoo healing; could’ve definitely gone heavier but decided to call it off due to form breaking down
Everything else felt fair; this log is several days late due to shear inexcusable laziness
28AUG17 - ME Upper - Push Press (Week 6)
Workout Start: 0415
Giant Set 1
Wide Grip Neutral Pull Ups - 25x5(5)
Push Press - 155x3, 175x3, 185x3, 195x3, 195x3*
Rear Land Mines - 55x8(5)
Giant Set 2
Pull Ups - 25x5(3)
Mil Press - 135x5(3)
Rear Land Mines - 55x8(3)
Giant Set 3
Neutral Pull Ups - BWx8,7,6
Dips - BWx12,10,8
Leg Lifts - 20x6(3)
Cardio:
60:90s
90s @ 6.0, 60s @ 8.6
Notes:
- Push Presses were beltless, second to last set of 195x3 lower back felt like it was caving in but it was corrected on the last set and felt good. Right knee was feeling a little wonky by the 4th set so that may have contributed to power transference during the dip & drive
- All pull ups in general felt pretty decent, wide grip was fun for some reason…
- Chest felt SUPER tired during dips… thought triceps would be the limiting factor but nah
- 20lb leg lifts were surprisingly difficult to balance hips
- Run felt pretty difficult; haven’t done any meaningful cardio in about a week so shame on me for that
02SEP17 - ME Lower - Pause DL (Week 7)
Workout Start: 0530
Giant Set 1
Front Squats - 135x3(3)
Pause DL - 315x3, 365x3, 405x3, 435x3, 455x3
Rope Tucks - 115x8, 115x8, 125x8, 125x8, 125x8
Giant Set 2
Front Squats - 135x3(3)
Pause DL - 365x3(3)
Rope Tucks - 125x8, 125x8, 125x8
Giant Set 2
Belt Squat - 70x10, 90x10, 90x10
SLDL - 135x8(3)
T2B - BWx8(3)
Cardio: Sprints
800m @ 9.0
400m @ 9.2+0.2 each (4)
Workout End: 0715
Notes:
- +10lb PR on Pause DL, might’ve been able to go higher but was feeling nervous about the pauses
- Continuing to build on belted squats to see if there’s any benefit to them, still making me quite sore
- Felt like dying during cardio; felt more intense cramping of my life afterwards all over my back
04SEP17 - ME Upper - CG Bench (W7)
Workout Start: 0520
Giant Set 1
BB Row - 185x3, 205x3, 225x3, 225x3
CG Bench - 225x1, 250x1, 280x1, 300x1
Twisting Decline Sit Ups - BWx12(4)
Volume
BB Row - 225x3
CG Bench - 240x5(3)
Twisting Decline Sit Ups - BWx12(3)
Giant Set 2: Assistance
Feet Up Sboto Press - 165x10, 165x10, 165x8
Cable Row - 160x10(3)
Cable Twist - 45x12(3)
Giant Set 3: Accessories
Flies - 20sx15(3)
Delt Raises - 20sx15, 15, 12
Hammer Str Rows - 45sx15, 45sx6(3ct holds)x2
Cardio:
Start: 1.0% Incline, 7.0 MPH
8 Songs, +1.0 MPH per song, add incline as necessary
End: 3.22 miles
Notes:
- +5lb PR on CG Bench; right shoulder was the weak point and ended slightly tweaked afterwards
- Sboto presses were purposely light to feel in control; could always feel it in the triceps by the end
- BB Rows felt more stable than usual; cable rows also felt very dialed in
- Dumbbell accessories didn’t aggravate shoulder, kept them light
- Cardio was entertaining, could’ve gone faster
06SEP17 - DE Lower (W7)
Weight: 214.6
Workout Start: 0420
Super Set 1
Squats w/ Chains - 2155(+50)x3(10)
Medicine Ball Jumping Squats - 10kgsx5(10)
Super Set 2
Deadlifts w/ Chains - 225x3(10)
Hanging Leg Raises - 25x5(10)
Giant Set
SSB Lunges - Barx10, 65x10, 85x10
SLDL - 135x8, 135x9, 135x9
Rope Tucks - Max Stackx5(5ct pauses)
Conditioning/Finisher
60:90 Rows
Every 5 minutes 30 Push Ups
15 Minutes total
Notes:
- Speed work felt pretty consistent; lower back/hip area gets a little out of control when reversing on squats, lower back was a bit spent during DLs
- Giant set work had me pretty gassed; SLDLs continue to be challenging
- Stuck to ~1 minute rest between speed sets; went with Rowing for conditioning
07SEP17 - DE Upper (W7)
Workout Start: 0410
Super Set 1
Bench Press w/ Chains - 135(+50)x3(10)
Cable Row - 180kgsx5(5), 200x3(5)
Super Set 2
NG Pull Ups - BWx8(3)
Sboto Press- 185x10(3)
Russian Twists - BWx12(3)
Conditioning/Finisher
Ladder Sprints
Finished sub 21:00
09SEP17 - ME Lower - Pause Squat (Week 8)
Workout Start: 0530
Giant Set 1
Medicine Ball Squats - 6Kgsx5s
Pause Squats - 405x1, 425x1, 445x1, 455x1
Rope Tucks - Max Stackx8s (counting reps)
Volume
Medicine Ball Squats - 6Kgsx5s
Pause Squats - 365x3(5)
Rope Tucks - Max Stackx8s (counting reps)
Giant Set 3
SSB Good Morning - 65x10, 85x10, 95x10
Lunges - 45x10(3)
Sit Ups - BWx12, 25x10, 25x10
Conditioning:
Leg Blasters
Workout End: 0655
19OCT17 - Deadlifts
Workout Start: 0430
Deadlifts (5x5) - 315x5, 325x5, 335x5, 345x5, 365x5
Super Set
DL Stance Box Squats - 225x10, 245x10, 275x10
Rope Tucks - 115x8-10 (3)
Giant Set
Hamstring Curls - 50x10 (3)
Rope Tucks - 115x8-10 (3)
1 Arm Cable Rows - 50 x 10 (3)
Conditioning
36kg KB Swings - 1:00
36kg KB carries - 0:45 x 3
Cardio
Stationary Bike 30:60s
60s @ 8.0, 30s @ 18.0
15 minutes total
Workout End: 0552
1 Like
20OCT17 - Bench Press
Workout Start: 0430
Bent Over Row - 185x5, 185x5, 195x5, 195x5, 205x5
Bench Press (5x5) - 205x5, 215x5, 215x5, 225x5, 235x5
Seated Twists - BWx10, BWx12, BWx12, BWx12, BWx10
Giant Set
Wide Grip Bent Over Row - 155x5 (3)
Wide Grip Sboto Press (5x5) - 185x5(3)
Seated Twists - BWx10, BWx12, BWx12
Giant Set
V-Bar Pressdown - 85x12-15 (3)
Face Pull - 35x12 (3)
Cable Twists - 35x10 (3)
Cardio
Rowing 30:60s
- Switched to 30:30s for the last 5 minutes; 15 minutes total
Workout End: 0550