Really want to go push a sled and do some farmer’s walks today, but I have big plans for Hatfield squats tomorrow…
2021-11-05
Mesocycle 3 Microcycle 3 Day 3
Axle Z-press
165 3x2 (PR Wt +10)
140x6
Hatfield Squat
375x4
405 2x4 (PR Reps +3)
Mag Close Grip Pulldown
250 3x6 (PR Reps +1)
Seated Incline DB Curl
50’s 2x6 (PR Reps+1)
Pinwheel Curl
50’s x 6
MultiGrip CGBP
188x6
208 2x4
188x6
I think I can quit doing so much arm work.
Damn! You did have big plans for the Hatfield Squats and a few other lifts.
And everything hurts now.
In a good way.
2021-11-07
Mesocycle 3 Microcycle 3 Day 4
Kneeling Landmine Press
75 3x5
3 25’s + whatever the bar weighs at that angle. I’m good for more. Need to get a landmine so I don’t chew up my bar end.
Zercher Squat
245x4
275x4
Back is super tired after Hatfields. This is all I thought advisable.
Pendlay Row
230 3x4
Floor Press (Paused)
215,220,225x4
Romanian Deadlift
225 2x8
EZ Bar Reverse Curl
90 2x6
Using my own kit today. Knees sleeves gave up the ghost. I don’t understand; they’re practically new - only 10+ years old. Need different collars. The ones I got are a bitch to get on and, once on, they are a bitch to get off.
DCA- really god work going on in here as always…
What is a “pivot cycle”?
Just F’ing Around(JFA) or experimentation with an attempt at maintenance, but it sounds all science-y n sheeit.
That works! And it fits so well!
2021-11-09
JFA Day
Multigrip Bar OHP
135x5
155x3
165xMISS
155x3
That bar is so wide and far out front it’s almost too challenging. Can’t even rest it on the upper chest like you could with a log. Keeper.
15" Paused Box Squat
275x5
325x3
285x5
MAG Wide Grip Pulldown
200 3x8
Rolling Dumbbells
50’sx6
40’s 2x10
Cable Upright Rows
75 3x10
Calf Raises
BW+140 3x15
Some new movements. Some old.
I think I’m going to take at least a week of doing something I’ve never done before: 3 sets of 10-15 reps on everything.
2021-11-12
JFA Day 2
Seated DB OHP
45’sx15
55’s 2x10
CYBEX Lever Squat
180x10
220x10
240x10,10
Incline Chest Supported DB Row
55’s 3x10
Hammer Chest Press Machine
150 3x10
Hammer High Row Machine
140 3x10
Seated Hamstring Curl
210x10
195 2x10
This left me drained. Definitely not conditioned to 10’s.
2021-11-13
Experimentation Day
DL
225,275,315x3
365,405,435x1
Power Clean + 2 Push Press
135,155,175.185,195,205 x1
Easiest 205 PC+PP I can ever remember doing. If I can ever get the clean, 225 might be possible soon.
Sled Push
90ft
90 x 90ft
180 x 90 ft
230 x 90 ft
Gonna build these up. These gas me out and I want better wind.
Standing Calf Raise
220 4x8
EZ Bar Curls
90 x 10,8,8
Side Laterals
25’s 3x10
Rear Laterals
25’s 3x10
A Plan® is forming
Strong. Are you going down into the overhead squat position in the PC?
I’m catching nearly straight-legged right now. I’ll have to practice the squat clean and get my knees used to it again if I want to go much heavier. I think if I didn’t freak at the extra 20 lbs I could push press 225 from the rack right now.
2021-11-14
Close Grip OHP
95,115x10
125 2x10
Front Squat (Cleaned)
185x3
165 2x3
175 2x3
Right knee smarts a lot if it doesn’t track right over the toes. Also, Shaw’s knee sleeves are no joke. It’s like wearing wraps for a little guy like me.
BB Row
175 2x10
Pullups
BW 2x10
2021-11-16
Incline DB Press
65’sx10
70’s 3x10
SSB Squat
235x10 doable
255x10 ok, a little tough
275x10 that was some work. Now my head is all blurry inside
MAG Close Grip Pulldown
200x10
210 2x10
High Clean Pulls
225 3x3
Shoulda done these before squats. Not terribly high, but high enough to squat clean.
Close Grip Bench Press
155 2x10
165x10
Machine Chest-Supported Row
210 3x10
I don’t quite want to die, but an offer of some morphine would not be dismissed out of hand.
That is some nice SSB squat, good job.