Agreed.
2 Likes
You suck.
1 Like
Impressive!
Time for next block programming. Continuing with P/P/L.
Push Day 1
Paused Incline Axle Press
Weighted Dips
-with-
Laterals
Triceps
Push Day 2
Paused DB Bench
Standing DB OHP
-with-
Laterals
Triceps
Pull Day 1
Meadows Row
Pull-ups
-with-
Rear Delts
Biceps
Pull Day 2
Weighted Chin-ups
Chest Supported Rows
-with-
Rear Delts
Biceps
Legs Day 1
Paused Front Squat
Weighted Lunge
-with-
KB Swing
Calves
Legs Day 2
Box Squat (light)
BW RFESS (high reps)
-with-
BW Banded Paused Glute Bridge (high reps)
Calves
—————
Here’s the next 8ish weeks of training. Same plan as last time, 4x5 with a 5+ set to finish. By the time I’m getting close to week 8, I’d like to be at an all out 5x5, then I’ll test 5RMs in the final week. I do have another beach vacation mid July, so I’ll break that week, then resume. That may mean this runs about 10 weeks, since I’ll have to reacclimate.
Starting real light, and will build into the weights. Will be dieting pretty hard over the next month for my vacation, so not expecting any big weights.
That light leg day #2 is for injury prevention, squat form work, and purposeful work to build the ‘right muscles.” Still have tight hips and back. Always working on that.
1 Like
How does this not destroy your OHP sets? Fatigue is fatigue but I think I’d be able to do like 8, 5, 4 reps if I was doing lat raises between sets.
1 Like
First exercise is for strength. The superset is more for muscle, 10+ reps mostly. I’m not real concerned with the weight per se on the supersets, just good, hard work and density.
1 Like
6/13/2020 - Cycle 15, Push 1
Paused Axle Incline Press
145x4x5, 145x8
Weighted Dip
+10x10, +15x10, +10x10
-with-
Seated Lateral
15x3x10
Paused Feet Up Ring Push-up
2x10
-with-
Laterals
15x2x15
Band Pressdown
4x15
A starting point. Allergies are kicking my ass after returning from beach. Energy super low.
1 Like
6/14/2020 - Cycle 15, Pull 1
Meadows Row
100x4x5, 100x10
WG Pull-up
12, 10, 9
-with-
Side Lying Rear Lateral
15x20, 15x2x15
Axle Curl
45x2x25, 70x5x10
Hill Runs
10x
(Total of 3.3 miles of running and walking)
——————
Really going to hit the diet hard this week with a lot of activity.
2 Likes
6/16/2020 - Cycle 15, Legs 1
Paused Front Squat
135x4x5, 135x10
Lunge
20x2x10, 20x20
-with-
KB Swing
44x2x20, 44x40
-with-
SL Calf Raises
3x20
20 min inc treadmill walk
————
Getting started. Squats felt good. My hips are so tight. I’m committed to getting them right. Just going to work on a few moves at a time so I don’t over do the mobility, which I often do. Have to be consistent.
1 Like
6/17/2020 - Cycle 15, Push 2
Paused DB Bench
75x4x5, 75x8
Axle OHP
95x10, 9, 8
-with-
Laterals
20x3x10
Decline DB Ext
30x3x10
-with-
Band Pressdowns
3x10
—————
Have been under the weather and sleeping terrible. I was very light headed this entire workout and had no get up and go. Just got through it. Been dieting hard so that did not help at all. Just now posting this from 3 days ago, and feeling quite a bit better, so that’s good.
Pull 2 today.
1 Like
6/20/2020 - Cycle 15, Pull 2
Weighted Chin-up
36x4x5, 36x7
Elbows Out Chest Supported DBs Row
30x10, 40x3x10
-with-
Orange Band Rear Delt Raise
8x4x20
Incline Seated DB Curl
30x10x5
Standing DB Curl
30x2x10
——————
1 Like
6/21/2020 - Cycle 15, Lower 2
Box Squat
165x3x10
RFESS
2x20
-with-
SL Paused Hip Thrust + Banded Paused Glute Bridge
3x10+10
20 minutes inc treadmill walk (with 5x10 paused Ab wheel rollouts)
—————
Those squats felt REALLY good.
3 Likes
6/23/2020 - Cycle 16, Push 1
Paused Incline Axle Press
150x4x5, 150x9
Dips
20, 12, 9
Leaning Laterals
15x2x20, 20x2x10
Band Pressdowns
1x20, 3x10
Going back to BW dips and going to try to accumulate more reps versus adding weight. Performance really dropped off after first set. Should acclimate quickly. Right shoulder has been sore, watching it closely. Think it may have been the upright rows I was doing. Or perhaps the hard reps to finish last cycle.
—————
6/24/2020 - Cycle 16, Pull 1
Meadows Row
105x4x5, 105x10
WG Pull-up
3x10
-with-
SA Lying Lateral
15x3x20
Swiss Bar Curl
45x3x20, 75x3x10
—————
Huge pump. Good workout.
4 Likes
6/27/2020 - Cycle 16, Legs 1
Paused Front Squat
145x4x5, 145x10
Lunge
20x3x20
-with-
KB Swing
44x3x40
-with-
Calf Raise + SL Raise
145x3x20+10
—————
This wore me out. Got on treadmill for inc walk and immediately got off. Giant set took care of my conditioning!
145x10
Hip feels decent. Not great not bad.
1 Like
Goal for this cycle is to hit a solid set of 5 for paused front squat at 185lbs or above and paused incline at 175lbs or above.
Nothing crazy going to happen over the next month as I cut hard before Destin, FL vacation (please don’t shut down!).
I literally hate this forum and all of its bugs.
If they can’t get this fixed I’m done. What a terrible platform and experience!
People need to speak up. So unprofessional.
2 Likes
I would like that post but a video would prob be in the way and when I finally get it to close the like would move to the one above. So I just wont bother lol
2 Likes
6/28/2020 - Cycle 16, Push 2
Paused DB Flat Bench Press
80x4x5, 80x9
SA KB OHP
26x20, 20, 18
Orange Band + Weight Lateral (no rest)
10x5x10
Decline DBs Ext
20x30, 30x3x12
2.10 miles of running/walking
—————
So I must confess, I was enhanced for this workout.
6 slices of Mellow Mushroom pizza and cake last night. It’s amazing how much energy and go I have the day following a big dinner.
Here’s the final set of 80x9 paused presses
Here’s one of two runs I did today. Brutal! Very shaky video so be prepared!
3 Likes
6/30/2020 - Cycle 13, Pull 2
Weighted Chin-up
+38.5x4x5, +38.5x7
Chest Supported Elbows Out DBs Row
45x3x10
-with-
KB + Orange Band SA Bent Rear Delt Lateral
26x3x15
KB Curls
1 Like
That’s such a lame criticism man. Why would you want the forum to be usable at a basic level?