Midwest Madness

Had to put my dog down this past week. Been hard to get into the gym or even feel like working out. Emptiness can grab ahold of you if you know what I mean. I was going through the motions today but the lifts all felt really easy which is good I suppose. Going to throw myself back into this work next week with the proper mindset.

sorry to read this. hope you feel better soon.

1 Like

Week 3: (May 1 - May 7, 2023)

Monday: Strength A (Back Squat | Bench)

  • A: Squat – 5/3/1+
    • 5 @ 75%: 315lb x5
    • 3 @ 85%: 365lb x3
    • 1+ @ 95%: 400lb x2
  • B: Bench Press – 5/3/1+
    • 5 @ 75%: 245lb x5
    • 3 @ 85%: 275lb x3
    • 1+ @ 95%: 310lb x5
  • C: Weighted Dips – 3x10 (+70lb)
3 Likes

Friday: Strength C (Fr. Squat | Clean & Press)

  • A: Front Squat – 5/3/1+
    • 5 @ 75%: 215lb x5
    • 3 @ 85%: 240lb x3
    • 1+ @ 95%: 270lb x7
  • B: Hang Clean & Press – 5/3/1
    • 5 @ 75%: 160lb x5
    • 3 @ 85%: 180lb x3
    • 1 @ 95%: 205lb x1
  • C: Pull-Ups & Chin-Ups – 50 reps
3 Likes

Week 4: (May 8 - May14, 2023)
Monday: Strength A (Back Squat | Bench)

  • A: Squat – 5/3/1
    • 5 @ 40%: 205lb x5
    • 5 @ 45%: 225lb x5
    • 5 @ 55%: 275lb x5
  • B: Bench Press – 5/3/1
    • 5 @ 50%: 185lb x5
    • 5 @ 55%: 205lb x5
    • 5 @ 60%: 225lb x5
  • C: Weighted Dips – 3x10 (50lb)
  • D1: DB Bench Press - 3x20 (50lb)
  • D2: KB Row – 3x20 (55lb)
3 Likes

Saturday: June 24th

Front Squat:
125lbx8, 145lbx8, 175lbx5, 205lbx5, 215lbx5, 235lbx5, 265lbx3, 285lbx3, 305lbx2, 325lbx1

Press:
125lb 2x5, 145lbx5, 175lbx5, 205lbx3, 215lbx1

Push-Press:
235lbx3, 245lbx2, 265lbx1

Hang Clean: 3x5 @ 185lb

DB Bicep Curl: 3x12 @ 30lb

DB Hammer Curl: 3x12 @ 30lb

Neutral Grip Chin-Ups: 3x8

3 Likes

Found an old post from CT this morning while sitting around drinking coffee. Was to alternate A-B workouts and do the following:

A: Quads, Pecs, Delts, Triceps
B: Hams, Lats, Upper Back, Biceps

Set 1: Warmup with ~50% of work set for 8-10 reps
Set 2: Feeler set with 80-90% of work set for 6 reps
Set 3: Work Set for 5-8 reps
Set 4: Backoff set for 8-10 reps

I am coming out of a lifting funk so I don’t care to get too formal with training right now. Definitely don’t want to be calculating percentages like I usually do. So this skeletal framework gives a ton of room to roam while still getting in quality workouts.

Going to add cardio/conditioning on the front end of the workout and Core/Low Back/Abs stuff on the back end as a cooldown.

A little out of order today since I did quads and upper back, delts, biceps yesterday (Front Squats / Hang Cleans / Press / Curls). But going forward May try this for awhile.

4 Likes

A: Rower 4x500m

B: TB Deadlift:

150lbx10, 170lbx10, 240lbx8, 330lbx6, 400lbx5, 350lbx8

C: Incline Press 45lbx5, 115lbx10, 135lbx8, 205lbx6, 225lbx8, 195lbx10

D: T-Bar Row 120lbx10, 155lbx8, 190lbx6, 215lbx5, 180lbx8

E: Dip 3x15

F: Hanging Leg Raise 3x10

3 Likes

CINDY

AMRAP 20min

5 Pull-Ups

10 Push-Ups

15 Free Squats

-16 rounds

2 Likes

I should have warmed up I suppose. That first set of pull-ups felt awful. Figured I would warmup as I went into it since it was all body weight assistance stuff anyways. Maybe start on the rower next time or a jump rope or something.

2 Likes

SSB Squat 158x10, 208x8, 248x6, 298x5, 248x8

Bench Press 115x10, 205x8, 275x6, 295x5, 225x8

Tricep Pushdown 3x15 75lb

DB Press 3x10 45lb

4 Likes

SSB Good Mornings: 68lbx12, 118lbx12, 158lbx12, 208lbx8, 248lbx5, 158lbx10

Lat Pulldown: 70lbx15, 95lbx12, 3x12 @120lb

Tbar Row (Close Grip): 100lbx12, 125lbx10, 3x10 @170lb, 145lbx10

DB Row: 3x15 (80lb)

—————-
Breakfast: Coffee w/ handful of walnuts, almonds, seeds, and dried cranberries
Lunch: 4 eggs & 8oz NY Strip w/ Siracha (delicious)

1 Like

Starting 5/3/1 Krypteia with a low 70% TM.

Monday (Squat)

  • Warmup: Squat 45lb,135lb,185lb,205lb
  • Main: Squat 3/5/1 5’s Pro
    • 65% (225lb) x5
    • 75% (260lb) x5
    • 85% (295lb) x5
  • Supplemental: Squat 5x5 FSL
    • 65% (225lb) 5x5
  • Assistance Pull: 5x8-12
    • DB Incline Row 5x12 (50lb)
  • Assistance Press: 5x8-12
    • DB Incline Press 5x12 (50lb)
2 Likes

Wednesday (Bench)

  • Warmup: 45lb, 95lb, 135lb, 155lb
  • Main: Bench 5/3/1 5’s Pro
    • 65% (170lb) x5
    • 75% (195lb) x5
    • 85% (225lb) x5
  • Supplemental: Bench 5x5 FSL
    • 65% (170lb) 5x5
  • Assistance Lower: 5x8-12
    • Back Extension 5x10
  • Assistance Lower: 5x8-12
    • Hanging Leg Raise 5x10
  • Assistance Press: 5x8-12
    • Dips 5x10
  • Assistance Pull: 5x8-12
    • Chin-Ups 5x10

Notes: Warmup Sets and Main Bench done with giant set of Bench, Back Ext., Hanging Leg Raise. Then Supplemental 5x5 FSL Bench done with giant set of Bench, Dip, Chin-ups.

2 Likes

Deadlift Detour (Not 5/3/1 Krypteia)

Trap Bar Deadlift:
80lbx10
170lbx5
260lbx5
350lbx3
420lbx1
470lbx1
520lb x1
570lb x0 (dang…try again)
570lbx1
590lb x0 (almost got it…try again)
590lb x0 (not even close…maybe I should quit)
590lb x0 (…not today)

Barbell Row
225lb 2x5
275lb 2x5

Seated Low Row (Band) 4x25

2 Likes

Sunday (Press)

  • Main: Press 5/3/1 5’s Pro
    • 65% (105lb) x5
    • 75% (120lb) x5
    • 85% (135lb) x5
  • Supplemental: Press 5x5 FSL
    • 65% (105lb) 5x5
  • Assistance Lower: 5x8-12
    • Reverse Hyper 5x8-12 (90lb)
  • Assistance Pull: 5x8-12
    • DB Hammer Curl 5x12 (40lb)
2 Likes

Monday

  • Warmup: Squat 45lb,135lb,185lb,225lb
  • Main: Squat 5/3/1 5’s Pro
    • 70% (240 lb) x5
    • 80% (275 lb) x5
    • 90% (310 lb) x5
  • Supplemental: Squat 5x5 FSL
    • 70% (240 lb) 5x5
  • Assistance Pull: 5x8-12
    • DB Row 1x12 (50 lb)
    • DB Row 1x12 (60 lb)
    • DB Row 1x12 (70 lb)
    • DB Row 1x12 (80 lb)
    • DB Row 1x12 (90 lb)
  • Assistance Press: 5x8-12
    • DB Press 1x12 (50 lb)
    • DB Press 1x12 (60 lb)
    • DB Press 1x12 (70 lb)
    • DB Press 1x12 (80 lb)
    • DB Press 1x12 (90 lb)
2 Likes

Tuesday (Bench)

  • Warmup: 45, 95, 135, 155 lb
  • Main: Bench 5/3/1 5’s Pro
    • 70% (185 lb) x5
    • 80% (210 lb) x5
    • 90% (240 lb) x5
  • Supplemental: Bench 5x5 FSL
    • 70% (185 lb) 5x5
  • Assistance Lower: 5x8-12
    • Back Extension 5x12
  • Assistance Lower: 5x8-12
    • Kneeling Ab Wheel 5x10
2 Likes

Wednesday

  • Warmup: Rower 1,000m
  • CINDY (AMRAP 20min)
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Free Squats
2 Likes

Thursday
-3.5 Mile walk

1 Like