4-July - Light Conditioning
Returned from camping trip in Northern California. Went with my 11-year old son to hunt for bigfoot. Had a great time. Was also able to fire an authentic M1 Garand. Fantastic experience all around.
Today performed conditioning work to get the body moving again:
5 sets of:
10 x Thrusters with Medicine ball
10 x Box Jumps
100 x Jump Rope
5 x Clean 65lb
5 x front squat 65lb
5 x Press 65 lb
35-60 seconds rest between sets.
5-July Strength Cycle 11, Squat
Back Squat: 232.5 x 1
Back Squat: 185 x 5, 5 sets
Deficit SLDL: 225 x 8, 4 sets
Front Squats: 155 x 8, 4 sets
Hamstring Curls: 50 x 10, 4 sets
Squats are strong with no slow down on the later sets. I will leave the estimated daily max alone but I will move on to base building template 2 next time.
Will leave SLDL as is - it is still working me.
Front Squats continue to be difficult for me. Will continue with this scheme.
6-July Strength Cycle 11, Bench
Bench 170 x 1
Bench 155 x 8, 5 sets
Incline Bench: 90lb, 3 sets, 5 minutes attempting 50 reps - 15,19,13
Dips 4 x AMRAP: 10, 7, 4, 4
Ab Wheel: x 10, 4 sets
I did hit all the reps for Bench this week - finally. However, I took a total of 13:20 minutes to complete the Bench exercises. So lots of rest. I will keep with this scheme until I can get down to 60 seconds rest between sets only.
Closer to 50 reps on incline. 3 reps to go. Dips are not progressing but I figure the main lift going up is the most important variable to maximize.
7-July Rest Day
8-July Strength Cycle 11, Deadlifts/back
100 reps jump rope
Deadlifts - warm-up
Deadlifts - 310 x 3, 5 sets
Barbell Row - 135 x 10, 4 sets
Pull-ups - 9,6,5,5
T-bar Row - 100 x 12, 4 sets
Pull-ups - 4,1
Deads felt stong but I slowed on the 4th and 5th sets. 60 seconds strict rest between sets. This is my first day using 310 for this program. Will continue with the weight until all reps are brisk.
Moved the pull-ups up one exercise in the rotation just for fun. Did not make any change in the number that I could complete. However, it did make the T-bar rows harder; I barely finished the sets/reps and the last few reps were sloppy. Threw in a few more pull-ups at the end just because.
9-July Strength Cycle 11, Day 4 Press
jump rope warm-up and many sets throughout the workout
Press 105 x 1
Press 90 x 8, 5 sets, 75 seconds rest
DB Lat raise 10 x 15, 4 sets
Face-pulls band x 10, 4 sets
BTN Press 80 x 5, 3 sets
SGHP 165 x 3, 5 sets
Pressing: Lowered my rest time from 120 to 75 seconds per set. My 4th and 5th sets I slowed down on the last reps but made it. I will keep the exact same for next week.
BTN pressing is staring to get heavier but not too bad. I will leave the weight unchanged as I want BTN to be very safe.
SGHP I upped 10 lbs and dropped back to 5 sets. Next week I will go for 10 sets.
10-July - Day off
11-July Strength Cycle 12, Day 1 Squat/Legs
Jump rope and squat warm-ups
Squat 240 x 1
Squat 215 x 3, 3 sets
Squat 185 x 5, 3 sets
SLDL - deficit 225 x 8, 4 sets
Front Squats - 155 x 8, 4 sets
Today was first day of base building template 2, using 310 as everyday max for calculations. 240 was slow, but not a grinder. The first set of 215 was slow-ish. The rest were relatively crisp. Will remain at this template and weight next cycle.
SLDL’s are getting a bit stronger. I slow down for the last few reps of each set. Front squats were easier today. Again, I slowed down for the last 3-4 reps of each set, starting with the second set. Both of these assistance will remain unchanged for next cycle.
12-July Strength Cycle 12, Day 2 Bench
BP 170 x 1
BP 155 x 8, 5 sets
In Press 90, 350 method: 20, 18, 12 in 4:50
DB Press 45 x 12, 4 sets
Ab Wheel x 10, 4 sets
Barbell Curl 40 x 100, 1 set in 5:20 seconds
Going off a picture of my whiteboard 9 days later so I forget some of the details. I know that I hit all the BP reps but I cannot remember if every rep was crisp. Will err on the side of caution and leave next bench day unchanged.
I do know that the Incline press was a PR as I hit the 90lbs for 50 reps across three sets in under 5 minutes. I will up to 95 lbs for the next session.
13-July Strength Cycle 12, Deadlifts/back
Deadlifts - 310 x 3, 5 sets
Barbell Row - 135 x 10, 4 sets
T-bar Row - 100 x 12, 4 sets
Pull-ups - cannot remember (writing this from memory). Usual of around 25 total reps across 4 sets.
As I recall deads were crisper than the first time at this weight. Will leave unchanged for next time to be sure.
14-19 July - Family Vacation.
As much rest as possible with a family of 5 (3 kids) with the youngest at 3. Did some kayaking, skiing, minor hiking, etc. Ate relatively clean without stressing the calorie counting (though I know that I was close to maintenance).
One day did some minor calisthenics (kb swing, jump rope, push-ups) and a 40 minute run at 6700 ft elevation.
20-July Strength Cycle 12 - Press
5 sets of 100 Jump Rope
Press 105 x 1
Press 90 x 8, 5 sets w/75 second reset
Hanging leg raise to bar: x 5, 3 sets
Face pull Band x 10, 4 sets
BTN Press 80 x 5, 3 sets
SGHP 165 x 3, 10 sets
Tabata Hill Sprint x 1. 20 seconds sprint, 10 second walk, 6-8% hill.
Barbell Curl 40 x 100, 1 set in 4:55 seconds
Press felt decent given the week off. Still struggling on the last set. Felt better than last time but still not ready to move on to the next template.
BTN press feeling better. Will perhaps do 5 sets next time.
SGHP is good. Will move on to 170 x 3, 5 sets next time.
Barbell curl is OK. Completed in less than 5 minutes but was ugly. Will leave at 40 another round.
21-July Strength Cycle 13, Day 1 Legs
Squats: 240 x 1
Squats: 215 x 3, 3 sets
Squats: 185 x 5, 3 sets
Def SLDL: 225 x 8, 4 sets
Front Squats: 155 x 8, 4 sets
Squats were crisper but not ‘easy’ enough for me to move on in template or weight. SLDL are getting better but not easy yet. Much sweating and breathing (1 min rest). Front Squats are still a lot of work but better. Not sure if I am getting fat or bigger, but during front squats I split the seam of the bottom of my shorts. This is where a home gym really shines - just kept squatting.
22-July
Sprint conditioning with my sons. Otherwise rest day.
23-July Strength Cycle 13, Day 2 Bench
BP 170 x 1
BP 155 x 8, 5 sets: 8, 8, 8, 6-1-1, 7-1
In Press 95, 350 method: 19, 13, 13 in 5:00
Ab Wheel x 10, 4 sets
superset with
Barbell dips, 4 x AMRAP: 6, 8, 5, 6
Bench was a mixed bag. Total bench time was 12 minutes, which is fastest yet. But I did not hit all 8 reps for each set (though you can see from my notation that I did put the reps in - I just had to rest between). Though it is frustrating to not be able to up the weight, this is where I think the ‘base building’ template shines. It allows one to continue to get stronger on the variables of rest time and perfecting form before needing to up the bar weight. This process continues to leave me worked, sore and improving without any injuries (so far) that knock me out of the game for any length of time.
Increased the incline press weight from 90 to 95 and was 5 reps short of 50 in 3 sets. I did the extra 5 after time was up just to get them in. Ab wheel is getting to the point where my abs are not sore anymore with 4 sets of 10.
24-July Strength Cycle 13, Day 3 Deads/Back
Jump rope x 100, 2 sets
Thrusters with medicine ball x 10, 2 sets
Deadlift - 310 x 3, 5 sets; total time 6 min 50 seconds
Barbell Row - 135 x 10, 4 sets
T-bar row - 100 x 12, 4 sets
Pull-ups - BW x 5, 5 sets
Very sore and tired today. It took quite a while to warm-up to my heavy dead lifts. Had I not been sore I think that I would be upping my DL weight for next cycle. I slowed down on the very last rep of the last set. Total DL time (not warm-up) was quick with just over 60 seconds average rest. Will leave unchanged for next cycle; I would like there to be no second-guessing when I up the weight.
My back work remains heavy enough. I strapped up for the barbell rows to try to focus heavily on form.
25-July Strength Cycle 13 - Day 4 Press
w/u:
3 sets of 100 Jump Rope
3 sets of thrusters
Press 105 x 1
Press 90 x 8, 5 sets
BTN Press 85 x 5, 4, 5
SGHP 170 x 3, 5 sets
Snatch 65 x 3, 3 sets
OH Squat 65 x 3, 3 sets
OH Hold: 95 x 30 seconds, 2 sets
Press continues to get incrementally better. About 65-70 seconds rest and finished last set the fastest yet. Still not ready for the next template. Total pressing time 9 minutes 30 seconds (all 6 sets plus rest).
Went up 5 lbs on BTN press and performed immediately after standard press. So was harder than usual. Second set I was going to have to grind the last rep so I left it at 4.
SGHP progressed up 5 lbs.
To try some new moves, and different type of shoulder work, (and in honor of the crossfit games), did some snatch and overhead squat work. Snatch was ‘easy’ but I need to video my form as I am probably just muscling the weight up. OH Squat was hard - meaning that holding proper form was difficult. Both with the bar overhead as well as my actual squat while being forced to remain completely upright. I think that this will be a very good movement to teach me proper form.
Finally, did some isolation holds of 95 lb for 30 seconds, 2 sets. This is also going to be a good movement to add in, at least occasionally.
26-July - off day
27-July - Strength Cycle 14, Day 1 - Squat/Legs
W/u: 3 sets of:
Jump rope x 100
Box Jump 22" x 10
Thrusters with medicine ball x 10
Squat - 240 x 1
Squat - 215 x 3, 3 sets
Squat - 185 x 5, 3 sets
SLDL, deficit, 225 x 8, 4 sets
Front Squats, 155 x 8, 4 sets
Hamstring Curls, 50 x 12, 4 sets
Relatively hot and humid in the garage. Squats felt snappy and crisp. Total squat time was 9 minutes 10 seconds. Time to move on to the next template. Which will be: 80% x 1, 85% x 1, 90% x 1, 60% x 5, 8 sets. Goal is less than 25-30 minutes. For me the weights will be 240, 255, 270 and 180.
SLDL is still hard work. Front Squats were quite difficult this session. Actually dropped the weight on the last rep of the last set. Legs were OK - more of a general fatigue and form issue.
28-July - Off
29-July - Strength Cycle 14, Day 2 - Bench
BP: 170 x 1
BP: 155 x 8, 5 sets
Incline Press: 95lb, 350 method: 18,17,14
Ab Wheel x 10, 4 sets
superset with
Bar Dips: BW x AMRAP, 4 sets - 9,6,6,5 (total 26)
Barbell curls: 40 x 100, 1 set. 4 min 31 seconds.
Bench total time was 13 minutes. I missed the penultimate set (by one rep) but hit the last set. Rested 75 seconds between first few sets and then up to 2 minutes for the last set.
Grip might be an issue with my bench - for the penultimate set I tried a narrower grip and was definitely weaker there. I have a rogue bar with two sets of markings. For my last set I moved my hands further out to the second rings (Oly markings) and felt stronger there. I will experiment next time on bench with doing all lifts from there.
Incline felt good - increased my 350 method by three reps. I was just one away from hitting all 50. Added one rep to bar dips from last time.
Barbell curls - I hit all 100 reps at 40 lbs with 30 seconds to spare. I finally get to graduate to the men’s empty barbell for my next cycle.
30-July Strength Cycle 14, Day 3 - Deadlift/back
DL 310 x 3, 5 sets 5 minutes 40 seconds
Barbell Row 135 x 10, 4 sets
T-bar row 100 x 12, 4 sets
Pull-ups: BW x 5, 5 sets
Dead lifts were crisp and relatively fast. No slowing on lockout. Actually, if I can get the bar off the ground I generally never have problems with lock out. Height / leverages being what they are. I will go up to 315 next cycle. It will be nice to just be able to put the three plates per side on.
Rows continue to be good - I can finish the work but just barely. Form breaks down a bit on barbell rows on the last few reps.
For pull-ups I had been trying to get to four sets of 10. Now I think that I need to train pull-ups separately or first if I want to go for reps. I will switch to 5 x 5 with increasing weight. Next cycle I will add 10 lbs and see how it goes.
31-July Strength Cycle 14 - Day 4 Press / Power
Press 105 x 1
Press 90 x 8, 5 sets: 8,8,8,7,6 - six sets took 9 minutes 15 seconds.
BTN Press: 85 x 5, 3 sets
SGHP: 170 x 3, 5 sets
SGHP: 165 x 3, 5 sets
Snatch: 75 x 3, 3 sets
OH Squat: 75 x 3, 3 sets
OH Hold: 95 x 30 seconds, 3 sets
I am getting frustrated with my pressing. I am so weak on this move. I decreased my rest between the first sets to 60 seconds and that was enough to cause me to miss my later sets. I also experimented to different grip widths but I think that I was already in the best spot for myself.
SGHP took a few sets to really get in the groove. I worried that going to 10 sets at 170 might possibly cause some injury so I dropped the last 5 sets by 5 lbs. Toward the last few sets I was getting in the groove.
Snatch was fine with additional weight - will increase by 10 again next cycle. OH Squat is really interesting - I am learning balance and how to bear the weight with my legs during a squat as opposed to my arms/shoulders. I could really feel the compressive forces on my back. I was able to perform the squat portion better than last week but I struggled a bit with overhead balance of the bar.
1-August Strength Cycle 15 - Day 1 Squat/Legs
Squat: 240 x 1
Squat: 255 x 1
Squat: 270 x 1
Squat: 180 x 5, 8 sets
Hamstring Curls: 50 x 12, 4 sets
super set with
Front Squat: 135 x 10, 10, 12
First day on squats with the new template. Felt quite good. I wish my bench and press were progressing as well as squats. For the 8 sets, I slowed down on the 3rd and 7th set just a bit. I also skipped the SLDL today as I get used to the additional volume. Total squatting time was 17 minutes. Carter’s program calls for 30 minutes or less. If I hit all reps / sets crisply next cycle, then I will go back to template 1 calculated off a higher EDM.