Jacked Athlete 31
Speed
-Plyo pushups (from floor) 6 x 5
-Speed DL 6 x 5 @ 135
-Speed Incl Db Rows 6 x 5 @ 40s
-Bike Sprint 6 x 5 @ 12 seconds
Bike sprints suck.
That is all.
Weight: ???
Jacked Athlete 31
CAT
CSHB Squat 6 x 3 @ 185
-Bench Press 6 x 3 @ 160
-RDL 6 x 3 @ 185
-DB Row 6 x 3 @ 78lbs
Today was compensatory acceleration training at 70-percent of max. Or thereabouts.
This was, essentially, technique work. Each lift has its own groove, which is much easier to find with slow eccentrics.
Also, a lesson I keep relearning: getting my big, stupid head higher on the bench puts me in a much better position to press. Lately, my pressing has felt extra weak; I realized today I was essentially doing half a barbell pullover to get into position. Not wise.
This wraps up block two. Lots of testing maxes next block. Tomorrow is arms, followed by a week of bodybuilding between blocks.
I always feel better after CAT workouts, just not quite good enough to step on the scale.
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Jacked Athlete 31
A1. Incline DB Press 40s x12, 50s x 10, 8+3 RP
A2. BB Curl 45 x 12, 55 x 12, 10 + 3 RP
B1. Dips BW x 10, 10, 9 + 3 RP
B2. Hammer Curl 20s x 10, 10, 8 + 3 RP
C1. Scoop fly 10s (lol) x 10, 10, 9 + 4 RP
C2. Rev curl 10s x 12, 12, 10 + 5 RP
Bodybuilding week!
I skipped the gap workout on Saturday to go fishing on the Scioto River. I kayaked about four miles and caught surprisingly few fish. This was probably the universe telling me my arms need work.
I may squeeze a gap workout in this Saturday… unless there are more opportunities for fishing.
This bodybuilding block, the third set is rest-pause. Thibs suggests adding a drop set the final block. I’m not convinced I should do anything different next month during the bodybuilding week; I don’t believe I will have fully adapted to rest-pause training after one workout per bodypart. That’d be nuts.
My weight is hovering around 173…about where I want it.
After this program, I thinking a month of conditioning and fat loss should precede another 12 weeks of Jacked Athlete 31, tweaked to have more of a bodybuilding and strength focus.
Jacked Athlete 31
A1. Squats 185 x 12, 10, 6 + 3RP
A2. Banded leg curl x 12, 10, 9 +3RP
B1. RDL 165 x 12, 180 x 8, 6 + 2RP
B2. Gob Squat 80s x 10, 9, 8 + 4RP
Even with a month between workouts, I was notably stronger today. I was probably good to squat 185 x 14, but followed the plan and left two reps in reserve. A 1Rep Max calculator predicts my max to be in the mid to upper 200s with 3 training weeks remaining. While paltry by most standards, lifting without low back pain–and continuing to make progress after Covid–is a huge win for me.
Whenever I perform big lower body lifts superset style, I get significantly weaker set to set. There was a lot overlap with today’s quad and hamstring training; it was like my hip flexors or abs, or low back, gave up before my legs did. I’ve always been this way
Today’s workout placed a lot of demand on my cardio, serving as a stern reminder that it’s nearing time to get back into shape. Next block, the gap workouts are conditioning sessions. Let’s go!
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Jacked Athlete 31
A1. Close-grip chins BW + 20lbs x 10, 9, 6+3RP
A2. Close-grip bench 145 x 12, 12, 9+3RP
B1. Incl DB Rows 60s x 12, 11, 10+3RP
B2. OH DB Raise 45 x 10, 10, 9+3RP
C1. DB Pullover 60 x 9, 9, 6+3RP
C2. Band pressdowns x 12, 12, 9+3RP
The idea this week is to take the second set of each superset to failure, rest fully, then do a rest-pause set.
I dunno if rest pause sets are a case wherr the juice is fully worth the squeeze, but…my arms looked hyoooge afterwards, I mean respectably huge for a 5’11" 173lb middle-aged man.
I was happy with the weights I used today, absolutely felt like a chinning king. In addition, I appreciate the value of the bodybuilding week more and more, and definitely feel better during it.
I was wondering how the program would hold up if alternating three strength/bodybuilding weeks with a bodybuilding/conditioning week.
I think I might try it.
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Classic “Ed Coan 12 week peaking plan.”
Russian 6 week Squat routine US coaches brought back from a trip to Russia in the 80s.
Josh Bryant 7 week deadlift routine with %
Some joker’s 4 week plan with deload, from the internet.
Thanks @FlatsFarmer !
Is the idea behind the Coan progression one big lift, with assistance work, per day each week?
Who’s the joker?
There’s a little write up in here.
I don’t know who the joker is, that little table just came up when I searched for the other stuff.
Gotcha. I bet, whoever he is, he eats loads of celery and has maximum horsepower…or something.
Thanks again, the Coan progression was prerry much exactly what I’d been looking for, although the percentages are strangely specific.
Jacked Athlete 31
Squat 45, 95, 135, 175, 205, 225, 240 x 3
Bench 45, 95, 135, 165, 185, 205 x 3
RDL 45, 95, 135, 175, 205, 230 x 3
One Arm DB Row 60, 80, 100, 110 x 3
This week, Monday’s workout involves ramping to a clean 3RM. I’ll use 85% of these numbers for volume work on Wednesday.
Of all the qualities this plan trains, strength is currently the most important to me. I’m nearing the strongest I’ve been, though bench seems to be lagging a bit. In the past, I’ve usually shifted focus to getting leaner, ultimately spinning my wheels year after year.
Not this time.
This fall/winter, I want to keep chasing strength goals and add in some moderate conditioning. The precise goal numbers will have to wait until I figure out how strong I am now. In any case, I bet I could add 30lbs to squats and RDLs, maybe half that to bench press, wherever those lifts may land.
Weight: 174
Jacked Athlete 31
Volume 85% of 3RM
Squat 5x3 @ 205
Bench 5x3 @ 175
RDL 5x3 @ 195
One Arm DB Row 5x3 @ 94
The program called for a circuit workout today, but I opted in favor of a strength strategy from a different program–taking 85% of the week’s RM (3, 2, or 1), and doing five triples with it. I’m an adult and don’t have to do circuit workouts if I don’t wanna…and I didn’t wanna.
I treated this workout as a continuation of the CAT workouts last block, slowing notably on the final rep. I went in with a sore throat and cold; I felt waaaay better by the time I was done. Funny how that works, sometimes.
My weight is hovering around 174.
Jacked Athlete 31
Complexes (Friday)
Jump Squat 4x5 @ 52lbs
Speed Squat 4x5 @ 165lbs
*Ballistic OH Press 4x5 @ 16lbs
Speed Incline Bench 4x5 @ 110lbs
KB Swing 4x5 @ 50lbs
Speed DL 4x5 @ 185lbs
Not sure what these accomplish, other than make me feel powerful af the rest of the day… and remind me to foam roll my hamstrings.
*Supposed to use increasingly heavier medicine balls week to week. I have one med ball, so I opted for DBs. Will this lead to less jacked delts? Almost certainly. Do I care? Yes, yes I do…just not enough to buy two more medicine balls.
Physical Labor (Saturday)
12 or 13 rounds of
DL @ 205 x 3
NG Chins @ BW x 3
Clean and Press @ 20s x 5
Anyhow Walk 30lbs x 20 steps
…in about 28 minutes. I may or may not have forgotten to record a round; I may or may not have been able to squeeze in another round before my 30 minutes expired. In any case, it was the longest sustained effort I’ve made towards conditioning since May. I was able to finish 17-18 rounds 18 months ago.
As I currently gasp for air, it’ll have to do.
Weight: oddly hovering around 173 as I feel bloated and disgusting
Jacked Athlete 31
Squat 45, 95, 135, 175, 205, 225, 245, 255 x 2
Bench 45, 95, 135, 165, 185, 205, 215 x 2
RDL 135, 175, 205, 225, 245 x 2
One Arm DB Row 60, 80, 100, 120 x 2
This went relatively well. I hit all the weights with solid form, without getting amped up or snorting 50
mg of Adderall. (Actually, I have no idea whether people do this. It seems like they should, though. Sounds badass).
The plan calls for Ramping to a 1RM next week, but I’m going to pass on that. Gym 1RMs are for young dudes and future invalids–oh, and social media influencers.
I did notice that, after weeks of single-rep cluster sets, I crushed every first rep, becoming waaaay weaker on the second. If I were to guess rough estimates of my max lifts: Squat 275/Bench 235/RDL 255, DB Row 130.
The lift that surprises me most is bench press–it hasn’t bounced back to spring '24 levels as quickly as the other lifts. Then again, I maybe, maybe could’ve pressed 220 x 2 today; if I did, I’d have been thrilled with my progress.
I’ll get in some volume work Wednesday, using the lengthy rests between sets to ponder how to bring this block to a close and what to do next. I wanna get jackeder and stronger…just not completely sure how I wanna get there.
Weight: 173ish
Jacked Athlete 31
Volume 85% of 2RM
Squat 5x3 @ 215
Bench 5x3 @ 185
RDL 5x3 @ 210
One Arm DB Row 5x3 @ 102.5
Meh. By keeping rests to 1.5–2min, this was a lot of work–at least it felt that way. Since summer, I often feel kinda flat, struggling to get my head into workouts. Lately, there’s no excitement, fear, aspiration, or apprehension: I’m just accumulating work. Maybe, in the long run, that’s good?
I’m not amped to hit new PRs like I was six months ago; excitement doesn’t build set to set like it did before as I impress myself with my performance.
I think this may mean it’s time for a break. I’m leaning towards wrapping this block up a bit early, taking a week off, then beginning the program anew, possibly dropping to three main exercises per session.
Weight: 173-174
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Jacked Athlete 31
Complexes
Jump Squat 4x4 @ 60lbs
Speed Squat 4x4 @ 175lbs
Ballistic DB OH Press 4x4 @ 20lbs
Speed Incline Bench 4x4 @ 120lbs
KB Swing 4x4 @ 56lbs
Speed DL 4x4 @ 205lbs
Put in the speed work today, still mostly unsure of what I get out of it. I was looking at a basketball hoop earlier, daydreaming of throwing down a dunk two-handed. In reality, I wonder if I could still nick the bottom of the backboard. Aging, man. It changes things.
Off to Erie tomorrow, conditioning Sunday, then sailing into the great unknown of the next program, which, for added excitement, I haven’t chosen yet.
I await my own decision with bated breath.
Weight: a shocking 176!
(I had Mag10 for the first time. And Surge. I think it added up to a lot of sodium and water retention).
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Physical Labor
14 rounds of:
DL @ 215 x 3
NG Chins @ BW x 5
Clean and Press @ 23s x 5
Anyhow Walk 30lbs x 20 steps
in 28:20 seconds.
I added a bit of weight to the lifts and completed more rounds than last week. I may have been able to squeeze in one more circuit, but passed with about 90 seconds left on the clock.
Beginning Wednesday, I will roll with Waterbury’s 10x3 for Fat Loss at a small deficit. This is to shed some of the bloat I’ve experienced over the last week and will give me a good baseline of comparison to my strength levels last year.
I’ve been less mindful of protein and eating more carbs over the last few weeks. I doubt my daily caloric intake has changed much, but I’m walking around 3-4lbs heavier than I should be. Time to up the protein and scale back the carbs a bit.
Weight: 177
Waterbury 10x3 @75%
Squat 195 10x3
Bench Press 175 10x3
DB Row 92.5 10x3
RDL 185 10x3
I’ve always liked this style of training. Rest between sets is 45-seconds; you lift, catch your breath, then go again.
I’ve usually make significant strength gains training this way, even in a steep deficit (at least in the short term after the initial strength drop that comes with dieting).
This go round, I’m less concerned about major weightloss and hope to gain strength after dealing with a few lbs of extra bloat I have been carrying.
I started eating less carbs and fewer cals; within three days, I dropped from 178 to a svelte 174 this morning.
If I see 173 on the scale, I’ll slowly add some more protein and carbs, with the hope of “maingaining” over the next 3-4 weeks.
Waterbury 10x3 @75%
DL 225 10x3
Incline Bench Press 155 10x3
NG Chin BW 10x3
Front Squat 135 10x3
Some of this was way too light; I can add weight on every exercise. Oddly, deadlifts moved best of all and I have only done them 3-4 times in the last few months.
I now own a pair of Nike Savelos–weightlifting shoes. They feel like cinderblocks after squatting in boat shoes (flat-soled like Chucks) with a heel lift. They help make me feel rooted to the floor and also, with a slightly higher lift, change squatting movements slightly. For now, I like them.
My weight is hovering around 173, almost precisely where I want to be. The plan is to eat around maintenance the next few weeks while continuing Waterbury’s 10x3. I’m shy of my best numbers from two years ago, but weigh 10lbs less and still have room to improve.
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Waterbury 10x3
Squat 205 10x3
Bench Press 180 10x3
DB Row 96 10x3
RDL 190 10x3
I added 5-10lbs to all lifts and repeated the session from last Wednesday. The Savelos are like anchors, rooting me in place. Squats felt really good today, less lateral shift than usual.
The last time I tried this style of training, I was able to add weight to most lifts weekly for about 4 weeks–six total of each training session. I’m shooting for the moon, hoping to repeat this once stellar success, older and wiser, eating around maintenance level calories.
Something I’ve noticed: the first 3-4 sets are awful. Like, I doubt I can finish them. Around set 6, I fall into a rhythm and the weights feel lighter, reps become sharper. I definitely feel better after the workout than beforehand.
And now, time to eat a bit more and
go to bed, one of my favorite fall activities, right up there with being outside.
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Waterbury 10x3
DL 240 10x3
Incline Bench Press 160 10x3
NG Chin BW+10 10x3
Front Squat 140 10x3
Rests around 40 seconds per set.
Deadlifts and front squats moved well enough; there’s room to add weight. Same goes for chins. Incline presses were surprisingly difficult–I’ll either add 2.5 lbs or keep the weight the same depending on how I’m feeling. I’m not sure what the difference is here, other than I’m skinnier than last time I gave this program a shot.
Whenever I lose weight, I lose strength pressing and front squatting. I guess I have a lower baseline of strength than I thought–a year ago, I inclined 185 for ten sets of three. Not quite there.
More importantly, I looked extra sharp in my Nike Savelos–but sharp enough to distract from my wimpy pressing? Not likely.