C9/W1/D4
Band Pull-aparts:
5 x 10
Bench:
5 x 110
5 x 125
10 x 140
5 x 155
13 x 110
Incl. Bench:
3 x 8 x 95
Pull-ups (neutral grip):
7, 6, 4+2 x bwt.
Suitcase Deadlift:
3 x 6 x 105
Seated (floor) OHP:
2 x 8 x 45
The FSL set was taken to failure. I know this isn’t kosher; the first ten reps went up easily, but fatigue crept in quickly after that and kind of snuck up on me. The last two reps of pull-ups were kipped at the top.
C9/W2/D1 (yesterday)
Deadlift:
3 x 225
3 x 255
9 x 285
SLDL:
3 x 8 x 135
Leg Press:
3 x 10 x 315
Deadlift felt very strong. I was happy with the PR AMRAP set, and decided to save a little in the tank for today’s workout. (I felt last week that I was still fatigued on Sunday and that this held me back a bit too much on the press, which I’d really like to improve.) Mobility was better on SLDL; I bottomed out just below the kneecap.
C9/W2/D2 (today):
Press:
3 x 85
3 x 100
6 x 110
3 x 120
12 x 85
Pull-ups:
3 x 5 x bwt. + 17.5
Klokov Press:
3 x 5 x 85
Suitcase Deadlift:
2 x 7 x 105
I was very happy with my work today. AMRAP, Joker’s, and FSL sets were all PRs. Accessory work was all done with either more weight or more reps, excepting the suitcase deads, which were cut a set short because my grip was fried.
Each week for the past month, I’ve wondered if this will be the workout when I stall on the weighted chins. Each time, as soon as I finish my AMRAP press set, I fill my head with 5s. “Five, five, five. Five, five, five.” I use this kind of visualization for my AMRAP sets, too, especially when I know I want a particular number or reps for a new PR, but my focus on progressing these chins has been borderline obsessive. It’s worked so far, and I’ve been very happy with my progress here.
C9/W2/D3 (yesterday)
Squat:
3 x 180
3 x 205
7 x 230
3 x 245
10 x 180
C9/W2/D4
Bench:
3 x 115
3 x 135
8 x 150
3 x 160
12 x 115
Incl. Bench:
3 x 8 x 95
Pull-ups:
2 x 5 x bwt. (sup.)
6, 6, 4 x bwt. (neut.)
Both benches were occupied at the start, so I started to warm-up pull-ups with the thought of maybe working up to some heavy singles. Then a bench opened up, and I scrapped this to go about my workout as usual.
C9/W3/D1
Deadlift:
5 x 235
3 x 270
8 x 300
SLDL:
3 x 8 x 135
Leg Press:
3 x 10 x 315
C9/W3/D2
Press:
5 x 95
3 x 105
5 x 115
1 x 125
0 x 135
0 x 135
Pull-ups:
3 x 5 x bwt. + 20
Klokov Press:
3 x 5 x 95
Anti-rotation ab thingy:
3 x 10 sec. x 50 lb. (each side)
Seated OHP (floor):
3 x 10 x 45
C9/W3/D3&4
Squat:
5 x 190
3 x 215
5 x 240
Bench:
5 x 125
3 x 145
4 x 160
Pull-ups (sup.)
9, 7, 4 x bwt.
Anti-rotation abs:
2 x 10 sec. x 50 lb. (each side)
I have a busy holiday weekend ahead of me, and I won’t be able to get back into the gym until Sunday. So, I crammed my squat and bench days together and finished with three sets of chin-ups to failure and a little ab work. I’ll call this short lay-off a deload and come back with my next cycle Sunday. That should allow me to complete that cycle just before I move out.
I don’t know when I’ll be able to get back in at the new place, so I’ll have to do some body-weight work and pick up with running again or something until I can get my hands on a bar again.
C10/W1/D1&2
Deadlift:
5 x 215
5 x 245
5 x 275
Press:
5 x 85
5 x 95
7 x 105
Pull-ups:
3 x 5 x bwt. + 22.5
I don’t know what happened with the deadlifts today. I went double-overhand through the 245 set–I had a little rolling then, but I managed–and everything went up easily. Then I just couldn’t hold onto 275 to save my life, even with a mixed grip. I’ve had some pain near my right elbow–which I’d hoped would subside on my break but hasn’t–but it was my left hand that failed.
The press was a struggle, but I tied a PR for that weight. Finally, the last rep was a grind on each of the last two sets of pull-ups, and that elbow pain flared pretty nicely, but I pushed through to maintain progress on that lift.
C10/W1/D3
Bench:
5 x 115
5 x 130
9 x 145
12 x 115
Incl. Bench:
3 x 8 x 95
Pull-ups:
6, 6, 5, 5, 4 x bwt.
Squat:
3 x 5 x 195
My spotter will be out of town Thursday, so I switched up bench and squat days this week. I’ve been cutting out my squats on this workout, but I think going down to once a week has hurt my performance on that lift. Going forward, I want to maintain at least two squat sessions a week, and I’m thinking about mixing in front squats on a third day.
C10/W1/D4
Squat:
5 x 175
5 x 200
8 x 225
12 x 175
Bench:
3 x 5 x 130
Row:
3 x 8 x 145
Seated OHP (floor):
3 x 8 x 45
Anti-rot. abs:
2 x 25 x 10 sec. (each side)
I used a different machine for the anti-rotation work today. “50” on this one was not doable; “25” felt the same as “50” on the machine I’d used before. idk what the deal is. Everything else felt strong today.
C10/W2/D1
Deadlift:
3 x 225
3 x 260
9 x 295
SLDL:
3 x 10 x 135
Leg Press:
3 x 10 x 315
Bench:
3 x 3 x 135
C10/W2/D2
Press:
3 x 90
3 x 105
5 x 115
10 x 90
Pull-ups:
5, 5, 4 x bwt. + 25
Klokov Press:
5 , 5, 4 x 90
Curls:
2 x 4 x 85
6 x 65
C10/W2/D3
Squat:
3 x 185
3 x 215
6 x 240
12 x 185
Bench:
3 x 5 x 135
Row:
3 x 8 x 150
Hanging Leg Raise:
2 x 10
C10/W2/D4
Bench:
3 x 120
3 x 140
6 x 155
Incl. Bench:
4 x 8 x 95
Pull-ups:
6, 6, 6, 5, 5 x bwt.
Squat:
3 x 5 x 195
C10/W3/D1
Deadlift:
5 x 245
3 x 275
1 x 305
1 x 325
1 x 345
1 x 360
3 x 1 x 315
C10/W3/D2
Press:
5 x 95
3 x 110
1 x 120
1 x 135
0 x 140
Pull-ups:
5 x bwt.
1 x + 25
1 x + 35
1 x + 45
1 x + 55
8 x bwt.
Klokov Press:
3 x 5 x 95
Seated OHP:
3 x 10 x 45
Rev. Grip Curl:
2 x 8 x 45
C10/W3/D3
Squat:
5 x 200
3 x 225
1 x 250
1 x 275
20 x 135
Bench:
3 x 5 x 135
Row:
3 x 8 x 150
C10/W3/D4
Bench:
5 x 135
3 x 150
1 x 165
1 x 175
0 x 185
1 x 180
Incl. Bench:
3 x 10 x 95
Pull-ups:
9, 8, 5 x bwt.
Anti-Rot. Ab:
2 x 25 x 10 sec.
Hanging Leg Raise:
2 x 10
Yesterday (7/29)
Pull-ups:
6 x 5 x bwt.
Today (7/30)
AM:
Pull-ups:
6 x 5 x bwt.
Push-ups:
20, 20, 10, 10
PM:
1.6 mile run
I had some kind of stomach flu Thursday through the weekend. Packed up the U-Haul Sunday and moved Monday. I’ll be without access to weights for about three weeks, so I’m trying to work on GPP and cardio fitness until then.
Our block makes for about an 0.8 mile run, so I did a lap of jog/walk with Rachel, then a second lap at an easy jog with two “quick” runs of 30-40 yards. Exertion: base pace: 5, “quick” pace: 6-7
Push-ups:
2 x 15
Lying Leg Raise:
2 x 10
Run:
1.6 miles (15 min)
My lats are really sore today, so I took off from pull-ups. Chest turns out to be sore, too, as those push-ups were rough. I think at this point I might try to settle into a rotation of doing two of the three–pull-ups, push-ups, and abs–each day.
Rachel promises a light run later tonight. We’ll see.