C7/W3/D3
Squat:
5 x 175
3 x 200
7 x 225
1 x 245
14 x 175
Bench:
3 x 5 x 120
Row:
3 x 8 x 140
Lying Leg Raise:
3 x 10
Tire Flip:
2 x 10
I wanted to do a couple of singles after my AMRAP set, but the bar speed at 245 was too slow. It wasn’t a grind, but I was sure that anything after it would have been. I chose to auto-regulate and not push too hard, but as a concession, I’d punish myself on the FSL set. In the end, I get two new rep PRs and one slow single; I’m not too sad about it.
C7/W3/D4
Band Pull-aparts:
3 x 10
Bench:
5 x 120
3 x 135
7 x 150
1 x 160
1 x 170
1 x 175
DB Bench:
5 x 8 x 90
Row:
5 x 8 x 140
Squat:
3 x 5 x 175
C7/W4/D1 (Deload)
Deadlift:
3 x 5 x 225
Leg Press:
3 x 10 x 315
Hanging Leg Raise:
2 x 10
Tire Flips:
3 x 10
Lying Leg Raise:
2 x 10
I’ve been thinking about what John Meadows wrote recently about bulking (http://www.T-Nation.com/diet-fat-loss/bulking-diet-delusion). I weighed in yesterday at 182, and while I’ve been steadily gaining strength, I think I put on more fat than I can justify.
So, I’m starting on a six week cut. I’m not planning anything drastic; I’ve identified a couple of small changes that I hope will add up to a pound or two per week. Cutting soda and beer during the week (Saturday will be a cheat day) should net me about 300 calories per day, and I’m adding an extra set each of ab and conditioning work.
C7/W4/D2
Press:
5 x 55
5 x 70
5 x 80
Pull-up:
3 x 3 x bwt.
3 x 5 x bwt.
D.B. Incl. Bench:
3 x 8 x 70
Kroc Row:
1 x 25 x 50 (each arm)
Side Bends:
2 x 10 x 45 (each side)
Farmer’s Walk:
175, 155, 135 x 120 ft.
Lying Leg Raise:
2 x 10
C7/W4/D3
Squat:
5 x 115
5 x 140
5 x 165
Bench:
3 x 5 x 120
Row:
3 x 8 x 135
Hanging Leg Raise:
2 x 10
Band Pull-apart:
2 x 10
Lying Leg Raise:
2 x 10
Tire Flip:
3 x 10
C7/W4/D4
Bench:
5 x 80
5 x 95
5 x 110
Band Pull-aparts:
3 x 10
Pull-ups (neutral grip)
3 x 5 x bwt.
DB Bench:
3 x 10 x 90
Squat:
3 x 5 x 175
Hanging Leg Raise:
2 x 10
Back Extension:
2 x 8 x 25
C8/W1/D1
Deadlift:
5 x 185
5 x 230
12 x 260
5 x 280
5 x 300
Leg Press:
3 x 10 x 315
Lying Leg Raise:
3 x 10
Tire Flip:
2 x 10
My first work set was supposed to be at 200, but I went right from my usual warm-up weights of 135 and 185 into the 230. I was spent after the AMRAP set, but I’m trying to improve my form, and I was dead set on doing those Joker’s sets. I’m glad I did. I ended up trimming one set each from my ab and conditioning work, which was a welcome concession to another two PR workout.
C8/W1/D2
Press:
5 x 75
5 x 90
9 x 100
10 x 75
Pull-ups:
3 x 3 x bwt.
3 x 5 x bwt. + 5
DB Incl. Bench:
10 x 80
2 x 10 x 70
Lying Leg Raise:
4 x 10
Farmer’s Walk
175, 155, 135 X 120 ft.
I was still pretty tired from yesterday. Nine reps ties a PR at 100 lbs. I tried to step up the incline pressing to 40s, but it was just too much. My hands were fried by the end. The plan right now is to take tomorrow off, do my squat and bench days on Wednesday and Thursday, and be back on my regular schedule by Saturday.
C8/W1/D3
Squat:
5 x 160
5 x 185
10 x 210
12 x 160
Bench:
3 x 5 x 125
Row:
3 x 8 x 145
Hanging Leg Raise:
2 x 10
Tire Flip:
2 x 10
Lying Leg Raise:
2 x 10
C8/W1/D4
Band Pull-aparts:
3 x 10
Bench:
5 x 105
5 x 125
10 x 140
15 x 105
DB Bench:
10, 10, 8 x 90
Pull-up (neutral grip)
6, 6, 5 x bwt.
Squat:
3 x 5 x 185
C8/W2/D1&2
Deadlift:
3 x 215
3 x 245
8 x 275
Press:
3 x 85
3 x 95
7 x 105
Pull-ups:
3 x 5 x bwt + 10
Hanging Leg Raise:
2 x 10
C8/W2/D3
Squat:
3 x 170
3 x 195
8 x 220
3 x 235
15 x 170
Bench:
3 x 5 x 125
Row:
3 x 8 x 145
Suitcase Deadlift:
2 x 5 x 95 (each side)
The AMRAP, Joker’s, and FSL sets are all rep records. (I had no weights at those rep ranges.) I was getting a little bored with the ab work I’ve been doing, so I decided to add suitcase deads, which I haven’t done for a while. In the past, I pulled from a rack and did static holds, but I think this time I want to do a rep progression and pull from the floor. I’m thinking of adding a rep per set each workout ad not upping the weight 'til I get to 10 or 12 reps.
C8/W2/D4
Band Pull-aparts:
4 x 10
Bench:
3 x 115
3 x 130
9 x 145
12 x 115
DB Bench:
3 x 10 x 90
Pull-ups:
6, 6, 5 x bwt.
Squat:
3 x 5 x 185
Suitcase Deadlift:
3 x 6 x 95
I mistakenly though I’d done three sets of the suitcase deads last time. I was huffing and puffing by the end, but I got them done. So I guess it’s three sets of that from now on. The bench PR felt great; I banged out the first eight pretty smoothly, took a deep breath, and pushed through that ninth. As usual, the squat sets felt heavy at first and got easier as I loosened up.
C8/W3/D1
Deadlift:
5 x 230
3 x 260
7 x 290
1 x 315
1 x 335
1 x 350
Leg Press:
3 x 10 x 315
Hanging Leg Raise:
2 x 10
Lockout was a little iffy at 350–upper back rounded, shoulders slumped–but I took that weight from the floor to standing, so I’m calling that a win. I set up the suitcase deads at the end, but my hands and quads were fried, so I scrapped them and did a few leg raises.
C8/W3/D2
Press:
5 x 85
3 x 100
4 x 115
1 x 125
1 x 130
10 x 85
Pull-ups:
3 x 5 x bwt. + 12.5
C8/W3/D3
Squat:
5 x 185
3 x 210
5 x 235
1 x 255
10 x 185
Bench:
3 x 5 x 125
Row:
3 x 8 x 145
Hanging Leg Raise:
2 x 10
C8/W3/D4
Band Pull-aparts:
4 x 10
Bench:
5 x 125
3 x 140
6 x 155
12 x 125
Incl. Bench:
3 x 8 x 95
Pull-ups (neutral grip):
6, 6, 6 x bwt.
Suitcase Deadlift:
3 x 7 x 95
Seated (floor) OHP:
2 x 8 x 45
C9/W1/D1
Deadlift:
5 x 205
5 x 235
12 x 265
Stiff-Legged Deadlift:
3 x 8 x 135
Leg Press:
3 x 10 x 315
On the SLDLs, I lowered the weight to the point that my back started to lose its arch. This gave me a very short ROM–only about to the knee–which I hope will improve as I get back into this movement.
C9/W1/D2
Press:
5 x 80
5 x 95
7 x 105 (failed on 8)
10 x 80
Pull-ups:
3 x 5 x bwt. + 15
Klokov Press:
3 x 5 x 80
Suitcase Deadlift:
3 x 5 x 105 (each side)
C9/W1/D3
Squat:
5 x 165
5 x 190
10 x 215
18 x 165
Bench:
3 x 5 x 125
Row:
3 x 8 x 140
Today’s 10 at 215 went up easier than last cycle’s 10 at 210, and my form was solid for the whole of the FSL, as well (although my legs were shaking, and I was cursing myself by the end). Benches and rows were smooth, but I was too tired and starting to overheat by the end, so I ended it there.