2.13.19
Agile 8 and box jumps…
Main work:
A1. BP. warm ups 5x95, 5x120, 5x135. Main sets: 10x180, 5x205, 10x225 (PR set!)
A2. supersetted with semi-upright tBar rows. 6x15@SW
Supplemental:
B1. Incline barbell BP: 3x8@155 lbs
B2: Seated face pulls: 3x20@SW
C1. Plate raises. 3x25 with 25 lb plate
C2. Neck flexion. 3x20 with 15 lbs
D. Hanging leg raises. 3 sets.
Notes: I screwed up and used the 531 week weights for the main work. Still, I did set a PR on reps at 225. Next week I’ll do the 333 weights.
I am trying to lower the weight and up the reps on the “yoke” assistance. I read from Paul Carter that this was more effective than trying to go too heavy on these. At first the 25 lbs plate raises felt light, but by sets 2 and 3 they really burned.
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2.16.19
Agile 8, med ball throws…
Main work:
A1. OHP: warm ups of 5 reps: 55, 65, 75. Then 95x10, 105x5, 125x10 (PR!)
A2. 7x10 pull ups done between OHP sets.
Supplemental/assistance:
B1. 3x10 ring suspended pushups with 40 lb weight vest.
B2. 3x25 pull aparts
C. 4x15 Kirk Karowski rows with 135 lbs
D1. 3x35 neck harness with 50 lbs
D2. Zercher holds of 10 seconds with 185 lbs
D3. 8 Ring fall outs
E1. 3x15 neck flexion with 15 lbs
E2. 20 slow bicycles
E3. Ring plank holds for 10 seconds.
Also played soccer for 1 hour between C and D above. 8 on 8 on astroturf. We won 3-2!
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2.18.19
Agile 8, med ball throws…
Main work:
Continuous Clean and Press: 531 sets: 5x95 lbs, 5x110 lbs, 5x125 lbs
Squat. 3x5 warm ups (40, 50, 60%) 531 sets: 10x175, 5x205, 10x225
Assistance/supplemental:
DB SLDL: 3x10 with shrugs @ 45 lbs DBs
100 KB swings with 35 lbs (all I’ve got)
100 neck harness with 50 lbs
50 neck flexion with 20 lbs
Some ab work: Ring roll outs, bicycles.
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2.20.19
Calisthenics, box jumps…
Main work
Bench press: warm ups: 5x95, 5x110, 5x145. 531 sets: 10x165, 5x195, 11x215
Superset with: semi upright tbar rows: 5x15@SW
Supplemental/assistance
Incline DB BP: 3x10 with 80’s in each hand
Superset with: 3x20 face pulls at SW
Plate raises: 3x25 with 25 lb plate
superset with: 3x20 neck flexion with 20 lbs
Notes: Will do a yoga class tonight. Been feeling a bit fatigued lately, with lots going on at work. I’ve also been playing soccer 2 (sometimes 3) times a week and doing a 4.5 mile run on Sundays. I’m being smart and cutting back to 3x a week for my barbell workouts.
Let me add…
2.20.19
Yoga in PM. I have switched from a 75 min Vinyasa class, which was really a workout that I didn’t always have energy for, to a “Yoga for Athletes”. This class is 60 min, and is really a mobility/stretch class. I have liked the change, and it suits my current goals better.
2.21.19
Abs and mobility work, then…
Indoor soccer for 45 min. Lots of fun, and a good workout. Probably more running than basketball, but less running than full on outdoor soccer.
2.23.19
Strange workout day…
Starting at 11 am:
Main lift:
OHP (5’s week of cycle 2): warm ups 5x55, 5x65, 5x80. Main work: 10x87.5, 5x102.5, 12x115.
Superset with 7x10 pull ups
Supplement:
Weight vest ring push ups: 3x10
Superset with 4x25 band pull aparts.
Played outdoor soccer for 1 hour.
Returned and did at 3 pm:
4x15 Kirk Karwoski rows with 135 lbs
Ab circuit (3 rounds) of: 12x banded cable crunch; 8x ring fall outs; 20 bicycles
Neck work: 100 reps harness (50 lbs); 50 reps flexion (15 pounds).
Note: intra workout nutrition (after soccer): 16 oz of Sierra Nevada Pale ale.
2.24.19
Run 4.5 miles
2.25.19
Main work:
Dead lift 5’s PRO: 145, 175, 205, 260, 295, 330 (5 reps each)
Front Squats: 3x10 with 135 lbs
Assistance/supplement:
100 KB swings with 45 lb bell
60 face pulls
Ab circuit 3x through: banded cable crunches (12), ring fall outs (8), bicycles (20)
100 neck harness
60 neck flexion
Notes: I find front squats much harder than Zercher squats. For example, I can do 3x10 @ 170 for Zerchers at about the same perceived exertion as 3x10 @ 135 lbs with front squats.
2.27.19
Main work:
Bench press: 3 warm up sets, 531 sets worked up to 205x12.
Supersetted with semi-upright rogue rows 6x15
Supplement/assistance:
incline DB BP with 75 lbs DBs. 3x10
supersetted with 3x20 face pulls
3x25 plate raises with 25 lbs
supersetted with neck flexion 3x15
ab work.
2.28.19
soccer
3.01.19
off
3.02.19
Agile 8, throws, then…
Main work:
OHP: 3 warm up sets, then 10x95, 5x105, 10x122.5
superset with 7x10 pull ups
Supplement / assistance:
3x10 weight-vested ring push ups
supersetted with 100 band pull aparts
3x15 dumb bell shrugs
soccer
3xab circuit
3.03.19
4.25 mile run.
3.04.19
Agile 8, jumps, then…
Main work:
Continuous clean and press: 5x65, 5x105, 5x115, 5x125
Squat: 5x115, 5x125, 5x145, 10x185, 5x210, 10x235
Supplement/assistance:
3x10 SLDL
50 face pulls
100 KB swings
100 Neck Harness
50 Neck Flexion
3 rounds of: 10 HLR shins to bar, 10 reverse crunches, 10 crunches
3.05.19
Soccer for an hour
3.06.19
Agile 8, jumps, then…
Main work:
BP: warmups x5: 95, 115, 145. Then 10x170, 5x195, 11x215
superset with 6x15 upright row variation
Supplement/assistance
Incline DB press: 3x10 with 75 lbs DBs
superset with 3x15 face pulls
Plate raises: 3x25 with 25 lbs plate
superset with 3x20 neck flexion
Ab circuit: 3 rounds of band crunches, fallouts, and bicycles
Neck harness: 100 reps
Yoga for an hour in the PM.
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3.08.19
Soccer for one hour.
3.09.19
Agile 8, throws, then…
Main work:
OHP: 5x55, 5x65, 5x80; then…10x102.5; 5x115, 9x127.5 (last set AMRAP)
Superset with 7x10 pull ups
Accessory:
Weight vested ring push ups: 3x10
Pull aparts: 100 reps
Kirk upright shrug/rows: 3x16 with 135 lbs.
Soccer for 1 hour.
Although I haven’t updated this in a while, I have still kept at it and will get back to keeping this updated.
I finished the first two cycles of 531 BABY, and took a recovery week. During the recovery week I did just different things for daily workouts: soccer, yoga, bodyweight, barbell complexes, etc… I prefer this as a “break” rather than doing the same barbell lifts at lower weights. Then I got back at it:
3.25.19
Starting cycle 3 of 531 Building a bigger yoke. I am changing the rep schemes just a bit.
Squat day:
Agile 8, box jumps.
Main work:
Squats done in sets of 10, with the heaviest being the top % of the day for 531. This is from Dan John, and I liked it for a change.
First high pulls: 3x5 at 115 lbs.
Squats:
10x95 lbs, 10x135 lbs, 10x185 lbs, 10x225
Supplement/assistance:
3x10 SLDL with DBs @ SW
100 KB swings at 45 lbs
50 face pulls
Neck work (100 reps flexion/harness)
Ab work (3 rounds of: weighted, not weighted, not weighted in succession).
3.27.19
Agile 8, med ball throws.
Then…
Bench press:
115x10, 145x10, 195x10, 225x8 (all I could get. Weak today!)
Superset with: trap bar shrugs: 5x16 at 165 lbs
1 arm DB bench press with “only” 45 lb’s: 3x12 each arm
Superset with Kirk upright shrug/rows: 3x16 with 135 lbs
Plate raises: 3x10 with 45 lb plate
superset with 3x25 pull aparts
4x12 Hanging leg raises
superset with 4x25 neck harness (with 50 lbs)
Then, tonight, yoga class for 1 hour.
Notes
Got a trap bar this week. Been wanting one for a while, and found one on Amazon that was reviewed pretty well for only $100. Seems solid, probably not the greatest available but works for me.
I’m going to try to maintain 4 531 workouts a week, and drop some soccer playing. I do best usually with 3x a week, but like to change it up from time to time. I plan on doing this program for one more cycle and then moving on.
My sleep was really bad last night. Couldn’t get to sleep, and woke up really early. Was considering skipping my workout, but sucked up and got it in. Very glad I did, even though I couldn’t hit my goal of 225x10. I could tell it would be a big challenge, as I felt weak on the set before. Oh well… I’ll come back stronger another day.
3.29.19
Deadlift day. Worked out at home in my garage:
Main work: Deadlift in sets of 2 as prescribed by Dan John, with the top set being determined by 531 percentages.
Deadlift: 2x135, 2x185, 2x235, 2x305, 2x355.
Superset with 5x2 broad jumps.
Supplement/assistance:
Zercher squat: 3x10 @ 145 lbs
Superset with 3x25 pull aparts
3x35 KB swings (light, only 35 lbs)
superset with 3x15 neck flexion with 20 lbs
Neck harness: 20x25 lbs, 20 x 50 lbs, 20 x 75 lbs
Standing ab wheel roll outs: 4 sets with reps of: 8, 6, 4, 2
Superset with 20 crunches.
Notes:
I am changing up some of the main lift progressions to follow Dan John, while using 531 percentages to guide what the top end set will be. I feel this workout this morning!
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