10 min cardio
Squat prep cycle
Incline bench, 1-second pause 180 x 3/1, 3/1, 2/1/1
Assistance circuit x 2
Cardio circuit x 3
The deload that began Monday continues the full week, with only two sets of the assistance circuit. I misjudged the weight for incline pressing–I guess there’s not much difference between a one and three-second pause–and had to rest-pause my way to the finish line.
I haven’t been weighing myself or paying too much attention to my food intake. Maybe it’s time to get back on the wagon. Regardless, both my cardio and strength are improving and that, ultimately, is what matters most.
10 min cardio
Pull prep cycle
Deadlift, 1-second pause 285 x 4, 4, 4
Assistance circuit x 2
Cardio circuit x 3
Putting in the work.
The deload of sorts continued with only two assistance circuits today. This week, I’ve noticed I’m generally feeling better–not that I realized I felt bad–but my mood has improved and some lingering aches have become almost a memory.
I think I’ll continue this deload for tomorrow’s Metcon by doing about half of what I had originally planned, resting up and getting ready to attack next week. This is a highly experimental move on my part, but the proverbial glimpse of sun has me wondering if I can bathe in its rays after a tad more rest.
10 min cardio
Bench press prep cycle
Back squat, 7-second eccentric 215 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
Deload over!
Last year, I was unable to complete four reps at 215 using a slightly shorter lowering phase, approx 5 seconds. Now, I can do that and more. I suppose this means I’ve become stronger. Next week, I’ll shoot for a 5 second lowering phase with 225 or so, easily topping last year’s best efforts.
Judging weights for accessory and cardio work is, and probably always will be, a challenge.
Instead of using pushups and air squats for the prep cycle, I audibled and use bench press and back squats. For this phase, the plan calls for adding a 20lb weight vest; I just added some weight to the bar.
10 min cardio
Squat prep cycle
Incline bench, 7-second negative 150 x 5, 155 x 4, 5
Assistance circuit x 3
Cardio circuit x 3
I was much stronger incline pressing than I had anticipated…a full 10lbs and two extra reps heavier than last mesocycle.
Cardio involved plate halos and DB thrusters, two of the worst exercises on earth. I hated today’s cardio. On the plus side, my chest and shoulders are pumped AND my shoulder keeps feeling better…slooooowly.
10 min cardio
Pull prep cycle
Deadlift, 7-second pause 265 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
Each four weeks, the demands increase. Today went from 30 pullups to 30 pullups with 20lbs, which adds a surprising degree of challenge.
The cardio involves a sled drag and an air bike sprint. The air bike sprints are, well, impossible without an airbike–and I’m not planning on buying one–so I subbed heavier trap bar farmer’s carries. Carries and sled drags are always tough to calibrate; I should add a few lbs next time.
Overall, this felt a but anticlimactic…not sure if I’m tremendously fit or sandbagging a bit.
10 min cardio
Bench press prep cycle
Back squat, 5/6-second eccentric 225 x 4, 5, 4
Assistance circuit x 3
Cardio circuit x 3
Assistance work was lunges, single leg RDLs and sled drags. The switch to single leg stuff was odd…single leg RDLs challenge stability more than strength, but work the posterior chain differently, making the sled extra awful.
Single leg stuff is also more…mentally draining is probably the best way to put it. Reps just suck more.
Next week, shooting for 4/5 second eccentrics with 235lbs.
10 min cardio
Bench press prep cycle
Back squat, 4/5-second eccentric 235 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
Everything today felt heavy and hard. Not entirely sure why, but I’d suspect I underate a bit over the Easter weekend.
I was a sweaty, sloppy mess at the end of all this.
Mentally, I’m in a strange place. I’m not as worn out as the last time I ran this program; for a few reasons, it’s not as challenging as I remember. At the moment, I’m more interested in strength than anything. After I finish this program, I’ll run a few 4-6 week strength blocks… or maybe take another crack at Thibs strength program, “Strong as You Look.”
10 min cardio
Squat prep cycle
Incline bench, 4-second negative 175 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
The last set of presses felt the best. This happens sometimes; I wish I could get the early sets more dialed in. This happens especially frequently with squats: the first two sets are near-death experiences and the last is cake.
Cardio included thrusters. I added a bit of weight to them this week which dialed the intensity way up. Thrusters are absolutely awful, convincing me Crossfit just ain’t for me.
10 min cardio
Bench press prep cycle
Back squat, controlled eccentric 240 x 4, 4; 245 x 4 (made a small bump, probably had 10 more lbs in me)
Assistance circuit x 3
Deload week, no cardio
I’m of two minds lately: I’m less convinced continually chasing grindy PRs is the ticket for strength, but it seems important for hypertrophy.
Wherever I end up when I’m finished with this program, I’ll next try lower RPE work on the main lifts and hammering the accessories. Strength is more interesting to me lately, although I’m not sure why.
10 min cardio
Bench press prep cycle
Back Squat, ramp to 235 x 6 (legs good for more; lungs said “that’s enough, fatty”)
Assistance circuit x 3 (OMFG)
Cardio circuit x 3
This workout involves the absolute worst assistance circuit…front squats to back squats to half squats to 1RIR with no rest. Midway through the second set, I started dry heaving between gasps of air. That’s a first I hope to never repeat.
I always find big movements turn into cardio because I cant control my breathing after about five reps. I had the strength for more weight, but after stumbling around for a minute seeing stars, I decided to leave well enough alone.
10 min cardio
Pull prep cycle
Deadlift, 135, 185, 225, 255, 285, 300 x 6
Assistance circuit x 3
Cardio circuit x 3
This was my best pull session. Ever.
It seems as though the way I adjusted the program this time around is more conducive to gaining strength. When I ran it before, as written, the workload was simply too much to recover from–at least while in a deficit and walking 15,000 steps or so per day.
10 min cardio
Bench press prep cycle
Back Squat, ramp to 250 x 4
Assistance circuit x 3 (still OMFG )
Cardio circuit x 3
This is probably one of my best squat seshes ever. I ended the ramp with 10 lbs and/or another rep in the tank. Last year, I would’ve ground that rep out. Older, and more eternal, I saw the wisdom in not.
Progress?
Last week, I started dry heaving in the middle of the god-awful assistance circuit. This week, the gagging and dry heaves began about 45 minutes later at the dinner table.