2-May Strength Split Cycle 2, Day 3 - Deadlifts
Dead lift 315 x 5, 320 x 4, 340 x 3, 355 x 2, 380 x 0, 295 x 5
Barbell row 115 x 12, 4 sets
T-bar row 80 x 12, 4 sets
Leaning ring
pull-ups BW x 5, 2 sets
Happy to say that 380 did move off the ground just a bit. Today was three full days after squat day and I was still a bit sore. I mean to do 4 sets of 10 on the ring pull-ups but I was done. Might do some more or possibly conventional pull-ups tonight.
3-May Conditioning
500 kettlebell swings. Also 30 BW pull-ups mixed in.
4-May Strength Cycle 2 - Day 4 - Press
Press 85 x 5, 85 x 5, 105 x 3, 115 x 2
85 x 8, 4 sets
Face-pull Band x 15, 4 sets
Lateral DB raise 11.5 x 12, 4 sets
Snatch-grip High Pull 135 x 3, 5 sets
For the press, I feel weaker than when doing press during the built for bad circuits. It might be that when doing those circuits I cleaned the bar prior to pressing where now I am taking off the rack. Maybe I used a little momentum from the cleaning to get me going. Further evidence - once I move the first rep in a set I can usually complete that set. If this is the case, I won’t change anything as it just means that I am doing proper complete form now.
For SGHP, I concentrated on explosive pulls with excellent form. Kept the bar close to the chest and really tried to feel like it was the beginning of an olympic clean or even snatch.
5-May - Day off: travel for business
6-May - Strength Split - Cycle 3 - Day 1 - Squat
Squat - 135 x 5, 225 x 5, 275 x 1, 295 x 1, 300 x 1*
Squat - 175 x 5 x 5
super set with
SLDL - 225 x 5 x 5
Front Squat - 175 x 5
For the 175 x 5 x 5 I focused on full force throughout the entire range of motion. I did not have time to do five sets of front squats.
6-May (cont’d) - 2.5 mile walk with 60lb vest.
7-May - Strength Split - Cycle 3 - Day 2 - Bench
Bench Press - 135 x 5, 185 x 3, 195 x 2, 207.5 x 1*
Bench Press - 120 x 5, 5 sets
Incline Press - 95lbs, 50 total reps within 3 sets within 5 minutes
Dips - BW x 4, BW x 4 (AMRAP - this was all I could do).
Ab wheel - 10 reps, 4 sets (mixed in with above).
Hit a 1RM on bench by 2.5 lbs.
With the 5x5 bench work I focused on exerting as much force as possible through the entire range of motion.
The incline schema, some may recognize, comes from Paul Carter. In fact, as I am reading his Base Building work (really an e-manual) and I am starting to incorporate some of his principles.
Good work on the squat, 3 plates will be yours within the next month or two, congrats on benching too.
Is your benching feeling stronger now?
8-May - Day off
9-May Strength Split Cycle 3 Day 3
Dead lift 135 x 5, 135 x 5, 225 x 3, 315 x 2, 380 x 0
Dead lift 225 x 5, 5 sets
Barbell rows 135 x 8, 4 sets
T-Bar rows 100 x 10, 4 sets
Pull-ups BW x AMRAP 7,5
10-May Strength Cycle 3 - Day 4 Press
Press 35 x 10, 85 x 5, 85 x 5, 115 x 2, 125 x 1, 130 x 1
Press 85 x 5, 5 sets
Face pulls Band x 15, 4 sets
Press felt great today. My previous best was 122.5. The last few sessions I could not hit that at all. Today I hit 125 easy and decided to go for 130. I hit 130 slow but decisively. When I felt weaker I had started the press from the rack (no body english - still strict). Today I went back to cleaning the weight. Not sure if coincidence or if I ‘primed’ the muscles. Only 5 lbs from hitting my 2014 goal of one-plate!
[quote]RATTLEHEAD wrote:
Good work on the squat, 3 plates will be yours within the next month or two, congrats on benching too.
Is your benching feeling stronger now?[/quote]
Thanks buddy. My form feels more solid to me. Overall I am feeling and getting stronger with some fluctuation along the way.
11-May Arms / Conditioning
Barbell Curl 35lbs 100 reps non-stop 4 minutes 20 seconds
Skull crushers 60lbs 20 reps 3 sets
Trap-bar farmer carries: 240lbs x 220’, 5 reps. No straps
Trap-bar farmer carries: 240lbs x 220’. 60 lb vest on. 2 reps. straps.
Overhead carries: 50lb bar neutral grip. 60lb vest on. 1 rep. 220’
Overhead carries: 50lb bar snatch grip. 60lb vest on. 1 rep. 220’
12-May Day off - Quite sore from the farmer walks and arms from 11th
13-May Strength Cycle 4 - Day 1 Squat
Back Squats 135 x 5, 135 x 5, 225 x 3, 225 x 3, 275 x 2, 305 x 0
Back Squats, 175 x 5, 5 sets
SLDL, 225 x 5, 5 sets
Front Squats 175 x 5, 5 sets
Almost hit 305; I might have been able to grind it out but the form would have been compromised. Was still a bit tired from the farmer walks two days prior. Not tight, but just still fatigued.
Today was a rep PR for front squats. The last set was starting to get shaky but I did hit them.
14-May Strength Cycle 4, Day 2 - Bench
Bench Press 95 x 5, 135 x 5, 185 x 3, 195 x 1, 210 x 0
Bench Press 120 x 5, 5 sets
Incline Press 3 sets, total 50 reps in 5 minutes. Reps were 25, 15, 10. 95 lbs.
Dips (BW) 3 x AMRAP - 7, 5, 5
Ab wheel - 10 reps, 4 sets
210 was not happening today. I really need to stop trying for a new max every time. I KNOW it is counter-productive. I guess I am still hoping for those beginner gains.
Personal note - I live in San Diego and we are very close to the Bernardo fire area. We are thankful for safety yesterday. We are praying for everyone threatened today.
[quote]Captain Needa wrote:
210 was not happening today. I really need to stop trying for a new max every time. I KNOW it is counter-productive. I guess I am still hoping for those beginner gains.
[/quote]
Please head to this advice sooner rather than later. I always get caught up in testing my strength, not building it, and it ALWAYS bites me in the ass.
Good work with the recent PR’s btw.
15-May Day off - San Diego fires (specifically Cocos fire) too close to our house for comfort. Seem to be out of immediate danger for the moment.
16-May Strength Cycle 4 - Day 3 DL
Dead lift - 135x5, 135 x 5, 245 x 3, 245 x 3, 315 x 1, 365 x 1
Dead lift - 300 x 3, 5 sets
Barbell Row - 135 x 8, 4 sets
T-bar row - 100 x 10, 4 sets
Pull-ups - BW x AMRAP: 7, 6, 5 reps
[quote]Spidey22 wrote:
[quote]Captain Needa wrote:
210 was not happening today. I really need to stop trying for a new max every time. I KNOW it is counter-productive. I guess I am still hoping for those beginner gains.
[/quote]
Please head to this advice sooner rather than later. I always get caught up in testing my strength, not building it, and it ALWAYS bites me in the ass.
Good work with the recent PR’s btw. [/quote]
I know, I know… Stinking lousy, you know - online logging and this community is really a double-edged sword. On the one hand you might find yourself stretching to report a new PR to people you will probably never meet. Then on the other hand, you get the positive peer pressure to stop doing stupid things. So thanks for that. And thanks for the support on the PR’s… must… stop… myself… from … trying… for… more…
Cheers,
Needa
17-May Strength Cycle 4 - Day 4 Press
Press 35 x 10, 35 x 10, 85 x 5, 85 x 5, 105 x 2, 115 x 1, 125 x 1
Press 95 x 8, 5 sets
Face pulls Band x 15, 4 sets
Snatch Grip High Pulls 135 x 3, 5 sets 185 x 1, 205 x 1
Barbell Curls 35 x 100, 4 minute 15 seconds
Pressing was good - 95 lbs is about 75% of my training max. Was able to just finish the last set.
I went just a bit too aggressive on the last SGHP. 135 felt so explosive and easy and 185 also went up very clean. However on 205 my form broke down a bit and I did more of an explosive row than a high pull.
18-May to 23-May:
Currently traveling on business to Switzerland. Nothing to complain about in terms of destination. The weather is fantastic this week.
Weeks like this are why I don’t program de-loads or time off. Due to my gluten intolerance and lacking my normal food choices, I usually loose a few pounds when traveling for a week like this. My goal is to not loose too much weight and allow my body to rest as much as possible given the travel.
24-May Strength Cycle 5, Day 1 Squat
Back Squats: 45 x 10, 135 x 10, 135 x 5, 225 x 5, 240 x 1, 255 x 1, 270 x 1
Back Squats: 180 x 8, 5 sets
SLDL: 225 x 5, 5 sets
Front Squat: 135 x 5, 5 sets
Hanging leg raise: 10, 8, 10, 9, 5
First day back after the Switzerland trip. Perhaps leg day is not the best choice in first workout… As I was training I felt like I was going to be MAJORLY sore.
25-May Strength Cycle 5 - Day 2 Bench
Bench - warm-up, 115 x 5, 165 x 3, 185 x 1
Bench - 165 x 5, 3 sets
155 x 5, 3 sets
125 x 1AMRAP - 15
Incline Bench - Goal: 95 lbs, 50 reps across 3 sets in under 5 minutes
18, 12, 8, 5 - could not complete 50 in 5 minutes
Dips - 2 x AMRAP - 5, 4
Ab Wheel - 10 reps, 4 sets
The bench program (base building model 2) really worked me. I could not finish my incline bench routine. Also was going to do 3 sets of dips but ran out of steam.
26 and 27-May: rest days. Was so sore from leg day that I put deadlifts off for another day.