Monday 10.25.21: Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Box jump
A2. Front squat: 245 lb
A3. Power clean: 165 lb
EMOM assistance circuit
4 rounds of 8 (12 min)
B1. Step-up left leg: 135 lb
B2. Step-up right leg
B3. Sled push: ~50ft w/ 185 lb
Not gonna lie, this workout was tough. I was using around 75% 1RM, which for front squats 245 lb is probably my 8RM. It was weird feeling like I had to work for every triple, but form felt solid throughout. Felt like I was burying every rep again, deeper than I’m used to and going as deep as my body will allow structurally. I’d like to be able to move the weight faster though.
Today’s reflections:
I’ve noticed since starting this fast paced style of training on the clock, I have no achy joints whatsoever. Even on my first few warm-ups I don’t really feel the typical aches in my quad tendon, elbows, etc. I also noticed every morning my upper back is ALWAYS sore lol. But why wouldn’t it be: Sun–high pulls, Mon-front squats and power cleans, Tue–back, Thu–pulls and power snatch (plus zercher squats!), Fri–chinups.
I have always called bullshit on people saying training doesn’t matter much for cutting and these past few weeks have validated that. I’m leaning up again, jeans getting a tad looser, face more drawn in and I haven’t changed my diet or cardio one bit.
Tuesday 10.26.21 Chest/back
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball chest pass into wall: 30 lb
A2. Bench press: 245 lb
A3. Seal row: 245 lb
EMOM Assitance Circuit
6 rounds of 6 (12 min)
B1. Slight incline bench press: 205 lb
B2. Ring pullup
The circuit training has amped up my appetite. I have periods of hunger pangs throughout the day and sometimes when I get up to pee overnight. It reminds me of when I was cutting on <2000 cals, yet I’m eating 3100 currently!
Thursday 10.28.21 Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Broad jump
A2. Snatch deadlift: 265 lb
A3. Power snatch: 125 lb
EMOM assistance circuit
6 rounds (12 min)
B1. Zercher squat: 5x205 lb
B2. KB swing: AMRAP 30 sec Maybe the hardest thing I’ve done all year…this tested my willpower and I was ready to stop after 2 rounds lol.
If this hunger continues, I may consider slowly bumping carbs again. I believe my training definitely supports it. We’ll see what happens with Saturday morning weigh-in. I’ve dropped 2 lb in the first 3 weeks. I’m happy maintaining my current level of leanness. I’m learning to like how I look now vs. trying to be 6-8% bodyfat year round! I feel better, sleep better, better libido, more productive workouts, and people don’t think I’m an alien when I take my shirt off
A little bit more about me I didn’t include in intro
I walk 30 mi a week and have done so since I can remember
I target 6 L of water a day. This has been wonderful all around. I get sick maybe once every 3-4 years, less frequent migraines, I never get dry skin anymore even in the harsh Chicago winters, and I believe it’s more beneficial than any skin care product on the market!
I follow a 6-day week. Saturdays are my OFF day–mentally and physically. I eat whatever I want and don’t count anything. Cheat days are a staple of my approach. I don’t blindly recommend them to everyone, but I feel like I have the right personality type to use them successfully. I never stray or feel tempted to stray during the week since I get a break once a week.
I’ve never considered myself a “hardcore” lifter. I listen to soothing music when I lift and I’m really more zen than GRRRRRR ARGGGGG before working sets. I strongly suspect this could be part of the reason I’ve added most of my size through the big basics and have never gotten much from a bunch of isolation/accessory work. I really visualize each rep before I start and try to connect with my full body. Hence, never really needed more than good ol’ bench press to develop my chest for example.
Friday 10.29.21 Bis/tris
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Close-grip plyo pushup off box
A2. Close-grip bench press: 245 lb
A3. Chin-up: +60 lb
EMOM Accessory Circuit
6 rounds of 5 tempo reps (4 sec down, 4 sec up) (12 min)
B1. Dip
B2. DB curl: 25 lb Oooooh boy this pump was crazy. The slow tempo only gave me like 20 sec rest, work:rest ratio was 2:1 lol.
Having my annual Halloween bash tomorrow night! Went all in on my costume this year as a punk rocker and actually got a mohawk! My stylist was so thrilled to do something fun and different.
Monday 11.1.21: Legs
EMOM Strength Circuit
6 rounds of 6 (18 min)
A1. Box jump
A2. Front squat: 195 lb
A3. Power clean: 140 lb Up ~2.5% from last cycle. Back to 6 reps/min from 3 was tough on the old cardio system. Didn’t struggle with any reps at least.
EMOM assistance circuit
4 rounds of 8 (12 min)
B1. High box step-up left leg: 95lb
B2. High box step-up right leg
B3. Sled push: ~50ft w/ 205 lb Switching to high box on these was tough. I’m glad I went light.
EMOM accessory
6 rounds of 15 (12 min)
C1. Leg extension
C2. GHR Pump city!
No weight change to report from my Saturday morning weigh-in. Holding off on bumping carbs.
Monday 11.8.21: Legs
EMOM Strength Circuit
7 rounds of 5 (21 min)
A1. Box jump
A2. Front squat: 215 lb
A3. Power clean: 150 lb
EMOM assistance circuit
3 rounds of 10 (12 min)
B1. Step-up left leg: 135 lb
B2. Step-up right leg
B3. Sled push: ~100 ft w/ 135 lb
B4. GHR: +25 lb This wrecked me due to low rest and higher weights. I also did 2 trips with the sled each round.
EMOM accessory
3 rounds of 15 (9 min)
C1. Leg extension
C2. Seated leg curl
C2. HS hack squat: 3 plates per side
Today was really tough. I’m really acclimated to the circuit training and really starting to push again. I felt like throwing up my whole walk home from the gym!
My stylist was so thrilled to do something fun and different. 
