WEDNESDAY PM
A) Pullup (Wide Pronated): 15,10,8
B) Seated Cable Row (Medium Supinated): 180x2x12, 150x15
C) Ab Strap Pulldown: 135x3x10
D) Straight Arm Pulldown: 100x3x10
E) Incline DB Curl: 25x12, 30x10, Hammer 25x10,8
Further down the Path of Exile rabbit hole I go. Now to find a Bringer of Rain helm for my Cleave-Attack Speed Duelist.
THURSDAY PM - EXTRA
Single Arm KB Snatch (35)
TK Band Pulldown (Light)
Mobilize Dorsiflexion/Shoulder Internal Rotation
FRIDAY PM - DE DEADLIFT
Seated Box Jump BWx5, 20x6x2
A) DE Deficit DL: (60%/315)x12x1
B) Front Squat: 245x5,5,6
C) GCB Good Morning: 135x12, 145x3x12
D) Split Squat Hip Extension Mob: (Light)x2x15/side
E) TK Anti-rotation Press: 60x2x12/side, Split Stance x12/side
Extra: SL Seated Leg Curl (60)
Great day. I can gradually feel the front squat coming back to me.
SATURDAY AM
BU KB Walk (35)
A) Military Press: 135,145x5, 155x3, 115x10
B1) Pendlay Row: 205x2x5, Supinated 185x2x6
B2) Incline DB Bench (Neutral Grip): 75x10,8, 65x12
C1) DB Lateral Raise: 15x15, 20x12, 25x3x10
C2) Cybex Row Scap Retractions: 120x4x10
D1) Incline DB Tricep Combo: 25,30,35x6/6, Tate 40x11
D2) Cybex Preacher Curl: 50,70x10, 90x2x8
Pretty run of the mill.
MONDAY PM
KJ to VJ (BW)x3x3
A) Squat w/Light Chain: (+40C)+315x3, 335x2, 365x2 @ 8.5 PR
B) SSB Box Squat: 255x3x5
C) Single Leg Barbell RDL: 115x3x6/side
D1) GHR: 12,12,12,15
D2) Ab Rollout: Knees BWx2x15, Standing to Wall BWx2x8
Mobilize a shitton
Kicked ass especially considering it was high 70s and record humidity in the gym, no joke. 365 was very clean and I seem to be sucking less with the chains in general. I could have went for more volume but I wanted technique to be paramount today.
TUESDAY PM
BA Plyo Pushup 4x5
A) DE Hover Bench: (60%/165)x10x3
B1) 5ct Pause Bench: 205x3, 225x3 then 225x2x8
B2) Foam Roller Thoracic Smash
C1) Chain Pushup: (+40C)x16,14,10
C2) TK Cable External Rotation: #1x15, #2x3x10
D1) Band Pushdown: (Average)x100 reps
D2) Band Pullapart: (Monster)x100 reps
Heat in the gym was under better control and my explosiveness was great. I’m going to continue working on my shoulder internal rotation with some barbell smashing and hopefully I won’t cry too much.
Had to be quick today.
WEDNESDAY PM - BB BACK/BICEPS
A) Pullup (Medium Neutral): BWx20
B) Seated Cable Row (Medium Neutral): 150x2x10
C) Ab Strap Pulldown: 135x2x10
D) Straight Arm Pulldown: 100x2x10
E) Incline DB Hammer Curl: 25x12,10,10
THURSDAY PM - EXTRA
ART on Subscapularis/Pec Minor (fffffffuuuuuuuuuuuuck)
Bodyweight Hip Thrusts
MB Reverse Crunches
Rectus Femoris/Hip Flexor Mob 5 min/side (serious pain cave material)
Ankle Dorsiflexion Mob
FRIDAY PM - RE DEADLIFT
Concentric VJ (BWx5x3)
A) Deficit Deadlift: 405x6 PR
B) Front Squat: 245x5,5,8
C) GCB Good Morning: 145x4x12
D) RF/Hip Flexor Stretch (Hip Extension emphasis): 2x1 minute/side
E) TK Anti-rotation Press: 70x2x10/side
Extra: SL Seated Leg Curl (60 and 75)
Stayed away from grind city on the pulls and kept good speed, 8 reps would have been doable although my grip was feeling a little weak. I sweated enough to fill a goddamn kiddy pool but it got done.
Hamstrings are demolished.
SATURDAY AM - BB UPPER
A) Military Press: 135x3, 165x1, 175x1 @ 9.5 PR, 185 miss, 115x12,10
B1) C/S Barbell Row: 115x4x12
B2) Incline DB Bench (Neutral Grip): 70x15,12
C) Cybex Scap Retractions: 100x4x12
D1) DB Lateral Raise: 15,20x15, 25x12,12,10
D2) Horizontal Band Resisted DB Shrugs: (Light)+40,55x15
E1) Incline DB Tricep Combo: 25,30,35x8/8
E2) Cybex Preacher Curl: 75x2x12
Good training session. Had the gym to myself so I alternated the new Black Sabbath album with anything that came to mind.
The band resisted shrugs are an exercise that the Jedd and Smitty of the Diesel Crew came up with when limited by the weight of their dumbbells. I like this variation a lot because it’s very difficult while also putting very little stress on my lower back which is the number one reason that I don’t do heavy barbell shrugs.
MONDAY PM
Kneeling Jump to KB Swing (BW+55x1/5)
A) DE Squat: (60%/260)x8x2
B) SSB Box Squat: 255x5,5,8
C) SL Barbell RDL: 95x8, 115x2x8/side
D1) GHR: 15,15,12,12
D2) Ab Rollout: Kneeling 2x15, Standing to Wall 2x8
Extra: SL Leg Extension
Speed is keeping up well. Box squats sucked as usual but these are amazing for saving yourself from a shitty position coming out of the hole especially with the safety squat bar.
TUESDAY - RE BENCH
BA Plyo Pushups (Light)x4x5
A) Fat Bastard Bench: 245x7 PR
B1) Flat Bench: 225x9,9
B2) Foam Roller Thoracic Smash
C1) Chain Pushup: (+40C)x3x12
C2) TK Cable External Rotation: (#1.5)x4x12
D1) Band Pushdown: (AVG+MINI) 75 reps
D2) Band Pullapart: (MON) 75 reps
PR with the fat bastard and volume PR with the regular bar. Really wrecked my ability to rep out on the pushups so I kept that conservative. Followed this up with some barbell shoulder smashing and other mobility.
WEDNESDAY - BB BACK/BICEPS
A) Pullup (Medium Pronated): 15,10,8
B) Seated Cable Row (Medium Neutral): 150x3x10
C) Ab Strap Pulldown: 120x12, 140x2x10
D) Straight Arm Pulldown: 100x10,10,8
E) DB Hammer Curl: 30x10, 40x10, 50x8, 30x8 w/Mid Range Hold
F) Cable Neck Flexion/Extension: 40x20, 60x20
THURSDAY - EXTRA
Bodyweight Hip Thrusts
Reverse Crunch
Couch Stretch
FRIDAY PM - ME DEADLIFT
Seated Vertical Jumps (20x4x3)
A) 4" Block Pulls: 405,455,475x2, 495x1 @ 10 (no go on second rep)
B) Front Squat: 255x3x5
C) GCB Good Morning: 95, 135x10, 155x3x10
D) BR Split Squat Mob: (Light)x2x15/side
E) TK Anti-rotation Press: 70x2x12/side
Mobilize: RF/TFL Stretch 5 min/side
A little on the off side. My PR on the block pulls is 515x1 three weeks before I pulled 525. I was hoping for a double around 495-505 this week but it was not meant to be so. The good news is that I’m finally starting to see some improvement with my pelvic tilt after 7 of being permanently locked up. It improved a little bit from fucking atrocious over the first year or two of training and then has stayed static ever since. The hip thrust/couch stretch combo is a very powerful one.
SATURDAY AM
BU KB Walk
A) Military Press: 135x2x8
B1) C/S Barbell Row: 135x4x8
B2) Incline DB Bench (Neutral Grip): 80x10,8, 70x12
C1) Cybex Scap Retractions: 100x3x15
C2) DB Lateral Raise: 15,20,25,20x15
D1) Cybex Preacher Curl: 70x2x15
D2) Incline DB Tricep Combo: 25,30x8/8, Incline Tate 35x2x15
Not bad. Incline DB has come a long way.
Video is the best way that I’ve found to set up chest supported rows in my gym. If you’re lucky enough to have a chest supported row machine in your gym then by all means use it and use it often but if not this is a great alternative. Can just as easily be done with dumbbells, kettlebells or chains if you’re a crazy motherfucker. A lot of old school lifters used to call these bench pulls because the movement is as close as you’re going to get to a reverse bench press.
MONDAY PM - RE SQUAT
Hip Internal Rotation and Ankle Dorsiflexion Mob
KJ to KB Swing 4x(1/5 w/55), KJ x5
A) Squat: 385x6 @ 9 PR
B) SSB Box Squat: 265x3x5
C) SL Barbell RDL: 95x8, 115x8, skip (left quad)
D1) GHR: BWx3x15
D2) Ab Rollout: Kneeling 2x15, Standing to Wall x6
Leg Extension, Quad/TFL Stretch 5 min/side
Nice PR but a little lacking in the speed department. I’m going to be happy to be getting back to DE box squatting in a couple of weeks here.
I’ve been having some difficulty with my left quad/rectus femoris during the single leg barbell RDLs for a while now but this was the first week that I had to call it early. I keep getting a deep tearing sensation in the quad while my right leg is traveling back. I’ve tried a number of quad and hip flexor stretches in between sets with no success and I can’t seem to find any trigger points while foam rolling. I’m going to bring it up to my chiro on Thursday and see what he says.
TUESDAY PM
BA Plyo Pushup 5x5
A) Floor Press: 225,235,245,255,265x2 PR, 275x1
B1) Bench: 225x11 PR, x7
B2) Foam Roller Thoracic Smash
C1) Chain Pushup: (+20C)x3x15
C2) TK Cable External Rotation: (#1.5)x3x15
D1) Band Pushdowns: (AVG+MINI)x60 reps
D2) Band Pullaparts (Supinated): (MON)x80 reps
Ok, I went with a 2 count pause today. Two PRs back to back though so I kept the pushups and pushdowns from complete and utter failure.
Keeping it easy.
WEDNESDAY PM
A) Pullup (Medium Pronated): 10,10
w/ iso holds @ contraction
B) Seated Cable Row: 135x2x12
C) Ab Strap Pulldown: 90x2x12
D) Straight Arm Pulldown: 60x2x12
E) DB Hammer Curl: 30x2x10 w/mid range iso
FRIDAY PM - DE DEADLIFT
Deep Squat Jumps BWx4x3
A) DE Deficit DL: (70+%/375)x8x1
B) Front Squat: 255x5,5,6
C) GCB Good Morning: 165x12,10,10
D) RF/TFL Stretch: 2:30/side
E) TK Band Anti-rotation Press: (MON)x2x12/side
Definitely on the slow side. Haven’t had two bad weeks in a row in quite a while, something isn’t right here. On the flip side, front squats felt great (or as good as front squats can really feel, which is honestly pretty horrific).
SATURDAY AM
KB BU Press 35x8/side
A) Military Press: 115x2x10
B1) Crazy Bench (25s) : 95x2x15
B2) C/S Barbell Row: 135x12,12,10,10
C) Cybex Scap Retractions: 100x3x15
D) DB Lateral Raise: 20x3x15
E1) Incline DB Tricep Combo: 30x2x8/8
E2) Cybex Preacher Curl: 70x2x15
Extra: Four Way Neck
Taking it easy. Haven’t done crazy bench in years so I was surprised how stable I was.
I’m sorry if you’ve explained this before (I’m too lazy to look through your log), but what’s the general outline of your programming?
CS
If you name a program there’s a strong chance that I’ve used it at some point. I’d say that it’s really only within the past two years or so that I’ve been able to rein in my fuckarounditis and slowly but gradually progress. My first exposure to conjugate training was with Eric Cressey’s programs . I try to take a lot of lessons from him, my friend Todd Bumgardner, the Westside Method I and II threads here on T-Nation (big thanks to Mike Hedlesky for that) and .
My little experiment with the Cube is drawing to a close here and I think it was a worthwhile one. I’m testing my lifts throughout this week so we’ll see. It’s convinced me of the utility of 6-10RMs in training but I believe that I need a higher frequency of speed and max effort work. I’m going to be transitioning back to pure conjugate for this next 14 weeks leading up to my next competition.
I checked out your log and I think you’re definitely on the right track. One of the things I loved best about 5/3/1 was how adaptable it was. In ROTC (especially junior year) I really had no idea what our PT sessions were going to be week to week - an 8 mile ruck march uphill in Ithaca impacts your recovery a lot differently than a 2 mile jog. Sometimes you need to strike the iron and other times you just need to cruise if you’re going to recover.