Bench:
7 x 1 x 150
3 x 135
Press:
7 x 1 x 110
3 x 95
Push Press:
6 x 135
DB Row:
15, 15, 12 x 65
Weighted Crunches:
3 x 15 x 25
Squat:
8 x 1 x 235
3 x 205
Deadlift:
8 x 1 x 295
3 x 265
Rack Pull:
5 x 350
Rev. Crunches:
3 x 12
Bench:
8 x 1 x 150
3 x 135
Press:
8 x 1 x 110
3 x 95
Pull-ups:
3 x 5 x bwt.
Plate Raise:
15, 15, 12 x 25
Squat:
9 x 1 x 235
3 x 205
Deadlift:
9 x 1 x 295
3 x 265
Partial Squat*:
10 x 275
I’m pretty sure I set the pins too high for my partials today. They were at 7; I think I have been (and should be) using 8. Rachel ended up with a small metal splinter in one finger, which was all the excuse I needed to skip ab work.
Bench:
9 x 1 x 150
3 x 135
Press:
9 x 1 x 110
3 x 95
Push Press:
7 x 135
DB Row:
3 x 15 x 65
Squat:
10 x 1 x 235
Deadlift:
10 x 1 x 295
Rack Pull:
5 x 350
Lying Leg Raise:
2 x 10
Crunches:
2 x 10
Bench:
10 x 1 x 150
Press:
10 x 1 x 110
Pull-ups:
3 x 5 x bwt + 2.5
Plate Raise:
4 x 12 x 25
Weighted Crunch:
4 x 12 x 25
Squat:
10 x 45
8 x 95
6 x 135
4 x 185
1 x 225 (2 sec pause)
5 x 1 x 245
3 x 215
Deadlift:
3 x 225
2 x 265
5 x 1 x 305
3 x 270
Front Squat:
3 x 5 x 95
Rack Pull:
4 x 360
Today I started my second cycle of CT’s RSS program. In the interest of having more data, I’m including my warm-up sets in the write up; we’ll see how long that decision stands. I took a minimal approach to the first cycle to see how my body would handle the extra frequency. For this cycle, I’m adding front squats to this workout and conditioning work to the other.
Bench:
10 x 45
8 x 95
5 x 115
3 x 135
5 x 1 x 155
3 x 135
Press:
3 x 95
5 x 1 x 115
3 x 100
Push Press:
5 x 140
DB Row:
3 x 8 x 70
Sprints:
6 x 40 m
The track work was done in two sets of three, resting long enough to walk back to the start position and with two or three minutes between the sets.
Squat:
10 x 45
8 x 95
5 x 135
3 x 185
1 x 225 (2 sec pause)
6 x 1 x 245
3 x 215
Deadlift:
3 x 265
6 x 1 x 305
3 x 270
Squat Partial:
5 x 285
Front Squat:
3 x 5 x 100
Bench:
10 x 45
8 x 95
5 x 115
3 x 135
6 x 1 x 155
3 x 135
Pull-ups:
3 x 5 x bwt. + 5
Press:
3 x 95
6 x 1 x 115
3 x 100
Carry Medley
130 lb. farmer’s walk
45 lb. plate hug(?)
40, 37, 40 sec.
I used a racquetball court for the carries: f. walk one length, run back, plate carry one length, unladen down-and-back, then two more trips to return the weights. Three rounds, 30-60 seconds rest (not timed), times as above. I thought the weights would be heavy/awkward enough that I’d be slowed to a fast walk, but I was able to run (more or less), so it turned out to be easier on the muscles and harder on the lungs. This is fine; I think I’ll keep the loads here for this cycle and take them up a bit on the next.
Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225
7 x 1 x 245
3 x 215
Deadlift:
3 x 225
2 x 275
7 x 1 x 305
3 x 270
Rack Pull:
5 x 360
Front Squat:
3 x 5 x 105
Bench:
10 x 45
8 x 95
6 x 115
3 x 135
7 x 1 x 155
3 x 135
Press:
3 x 95
7 x 1 x 115
3 x 100
Push Press:
6 x 140
DB Row:
3 x 8 x 75
Sprints:
6 x 40 m.
I had to pull up on the last sprint because of my left hamstring. I’d noticed on the last couple that my stride was getting slower, and I think I was trying to lengthen it. It’s a little tender in certain positions right now, but I think some rest and very light stretching will fix it pretty quickly. In any case, I’m traveling for a wedding this weekend, so I’ll be out of the gym until next Tuesday.
Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225 (pause)
8 x 1 x 245
3 x 215
Carry Medley
150 lb farmer’s walk
55 lb goblet carry
6 rounds
The gym was a zoo today. We were able to get a squat rack without too much hassle, but there was a line for the deadlift platform when we were ready for it. I’d been thinking about shifting my focus more toward conditioning for a while anyway, so I decided just to double up on the loaded carries and leave. I increased the weights, but they were still light enough that I was able to keep a jogging pace for the first three rounds, until fatigue caught up with me.
Bench:
10 x 45
8 x 95
6 x 115
8 x 1 x 155
3 x 135
Press:
3 x 95
8 x 1 x 115
3 x 100
Push Press:
6 x 140
DB Row:
8 x 85
2 x 8 x 80
Sprints:
3 x 40 m
3 laps (0.6 mile) jog
Forgot a warmup bench set at 135. Couldn’t find the 80 lb. db until I’d done a set at 85. Approached the sprints cautiously–slow start and ramping up just fast enough to beat my buddy. Good session.
Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225 (paused)
9 x 1 x 245
3 x 215
Deadlift:
5 x 225
3 x 275
9 x 1 x 305
3 x 270
Squat Partial:
5 x 285
Carry Medley:
160 lb. f. walk
60 lb. goblet carry
3 rounds
Bench:
10 x 45
8 x 95
5 x 115
3 x 135
9 x 1 x 155
3 x 135
Pull-ups:
3 x 5 x bwt. + 7.5
Press:
3 x 95
9 x 1 x 115
3 x 100
2.5 lap (0.5 mile) jog
The last rep on the pull-ups was tough; I took a second or two to rest in the dead hang before I did it. Otherwise, it was a pretty easy day, and I’m excited to start a new cycle next week. My fiance needed the car this morning, so I walked to and from the gym–about 1.25-1.5 mile round trip. 80 minutes door-to-door.
Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225 (paused)
10 x 1 x 245
Deadlift:
3 x 225
2 x 275
10 x 1 x 305
Carry Medley:
160 lb. f. walk
65 lb. goblet carry
3 rounds
The racks were full of half-squatters by the time I was ready to do rack pulls, so I just scrapped them rather than wait around and harsh my buzz.
Bench:
10 x 45
8 x 95
6 x 115
3 x 135
10 x 1 x 155
Press:
3 x 95
10 x 1 x 115
Push Press:
7 x 140
DB Row:
3 x 8 x 85
Sprints:
3 x 40 m.
2.5 lap (.5 mile) jog
Squat:
10 x 45
8 x 95
6 x 135
3 x 185
2 x 225
5 x 1 x 255
3 x 225
Deadlift:
5 x 225
3 x 275
5 x 1 x 315
3 x 275
Squat Partial:
5 x 295