mobility
squat
bar x 5
45kg x 5
65kg x 3
85kg x 1 (add belt)
101kg (223 lbs) x 5 x 3 sets
bench
bar x 5
36kg x 3
55kg x 1
71kg (157 lbs) x 5 x 3 sets (!!)
chin-up
6, 6, 4
A1 bb lunge
29kg x 7 x 3 sets
A2 bb curl
29kg x 7 x 3 sets
Great day although I was a bit slow through the sets and everything too longer than it should have.
Squat was not quite on the groove, but I had all my reps.
Bench was excellent. I missed 2 reps on 70kg last time, but I decided to increment anyway. Seems like the right decision. I used my belt on these reps.
The chins were worse than last week, but I’m not surprised. I was pretty beat by the time I got to them.
mobility
squat
bar x 5
45kg x 5
60kg x 3
85kg x 1, 1 (add belt)
102kg (225 lbs) x 5 x 3 sets
bench
bar x 5
36kg x 3
50kg x 2
72kg (159 lbs) x 5, 5, 4
pull-up
5, 4, 3
A1 good morning
29kg x 12 x 3 sets
A2 band face pull
doubled brown band x 15, 15, 20
Pretty good. My squat form is suffering a bit. If it gets real bad I’ll back off and build back up again.
Bench felt pretty solid. Only missed one rep. Will increment to 73kg.
I really need to figure out how to get in some regular GPP work. I’m taking longer to recover between sets than I’d like.
From Hanley’s log:
[quote]Hanley wrote:
Home conditioning;
20 burpees, 20 push ups, 20 air squats x 5 rounds, for time
Time taken: 19 minutes 31.5 seconds
This was HELL. The most evil fcuking conditioning workout I’ve done. There’s just no breaks, it never gets easy at any point. If anyone wants to really hurt themselves, do this.
[/quote]
Inspired by the above I managed to do:
10 burpees, 10 push-ups, 10 air squats x 2 rounds
10 burpees x 6 rounds
I took approx 20 mins. The initial plan was to do the complete circuit, but I was having trouble with the push-ups and slowing down too much so I just went for burpees. This was not fun. Gotta keep at it.
mobility
front squat
bar x 5
36kg x 5
57kg x 2
72kg (159 lbs) x 5 x 3 sets
overhead press
bar x 5
36kg x 3
51kg (112 lbs) x 5 x 3 sets
deadlift
45kg x 5
65kg x 5
81kg x 3
98kg x 1
122kg (269 lbs) x 5
A1 hanging leg raise
4, 5, 4
A2 stability ball back extension
15, 15, 15
Solid. All the work sets were pretty tough, but I didn’t have to take a huge amount of time to recover for some reason. I actually like this day a lot more than the back squat/bench press day.
mobility
squat
bar x 5
45kg x 4
60kg x 3
85kg x 1, 1
103kg (227 lbs) x 5 x 3 sets
bench
bar x 5
36kg x 4
53kg x 1
73kg (161 lbs) x 4, 2
Pretty lousy. I did get my squat reps but they felt heavier than normal. Bench was a mess. Bah. I just cut the day there as I was already feeling beat.
I had just taken 5 days off as I was feeling a bit worn down, but I usually come back stronger. I’ll try this weight again in two days. If it is still crap I think I’ll change up the program. Maybe back to 5/3/1 for a few cycles. I am happy with my gains on this program though. It just might be time to change it up a bit.
A positive note: I changed my mobility routine. I based it on DeFranco’s Agile 8. This was quicker than normal and I felt better.
track work:
10 x sprint straight, walk corner
Took about 18 mins to complete. The last few were pretty awful. The plan was to jog the corners, but it was immediately clear that would be too hard. Man, I need to get back into shape.
I’ve been thinking a bunch about a new program. I think I am going to follow the Washed-up Meathead template of WS4SB plus two days a week of track work. For loading the ME work I might follow the 5/3/1 loading rules. Or just go by feel. Let’s see what a couple months of this can do.
RE upper body
mobility
chin-up
5+5+5+3+3+3+3+2+2+1=32 reps in 10 sets
dips
6+6+4+5+4=25 reps in 5 sets
1-arm db push press
22.5kg x 8, 8, 8 (per side)
A1 bb shrug
60kg x 10, 10
65kg x 10
A2 bb curl
29kg x 8, 8, 8
Started the new program. I got through the mobility and everything in 60 mins. This was a very welcome change.
The dips were a little nasty on my shoulders and traps, but I haven’t done them in quite awhile. I’ll have to work at it a bit. ROM was a bit weak too.
Rest periods were all around 90 to 100 secs. I normally aimed to start each set 2 mins after the previous. This was a pretty good strategy overall.
ME lower
mobility (DeFranco Agile 8 + shoulder dislocations + DieselCrew shoulder warmup)
box squat (34cm / 13.5in box)
bar x bunch
45kg x 3
60kg x 3
85kg x 3
95kg x 3
105kg x 3
113kg x 1
121kg (267lbs) x 1
bb reverse lunge
25kg x 10, 6, 9
dumbbell swing (pullthrough)
22.5kg x 10 x 5 sets
hand walkouts
4 x 3 sets
Interesting day. Lots of new stuff. I didn’t really have a plan for the tonnage on the box squats so I kinda just went by feel. After the triple at 105 I decided to kinda max out. I’m pretty happy with that 121. By far the heaviest squat of any kind I’ve done. I was squatting with a pretty wide stance, so the box put me a hair below parallel. I’m pretty sure I have at least 130 in me if I warmed up to that max. Cool.
Oh, it was my first time lifting in Chucks too. I felt 100 times more stable than when I go barefoot. I like this.
The reverse lunges were a mess. Lunging back with my right leg was total crap. I have poor ankle mobility in my left ankle and my right big toe is messed up which didn’t help at all, but I think it is an issue with mobility in my hips rather. I’m going to keep doing these (maybe with less weight) and try and sort this problem out.
The full session was plenty over 60 mins, but I spent a bunch of time dicking around with setup for several of the lifts. I think I can save a good 10 mins next time.
ME upper
mobility (DeFranco Agile 8 + shoulder dislocations + DieselCrew shoulder warmup)
bench
bar x bunch
36kg x 3
45kg x 3
60kg x 3
68kg x 3
76kg x 1
80kg (176lbs) x 1, 1
db bench
20kg x 16, 12
A1 t-bar row
1 plate x 10
2 plates x 10
3 plates x 10, 10
A2 band face pull
doubled brown band x 15 x 4 sets
ez bar side bend
26kg x 10 x 4 sets
Fun. I’m very happy with the 80kg bench. It was pretty clean too. It wasn’t too long ago I was struggling with 60. I suspect I could do that for 10 now.
I know singles probably aren’t ideal at my level yet, but I’m going to keep with it for a couple weeks and see what happens. I’ve never tried this and I want to see what happens. Maybe I’ll add a back off set for a bit more volume.
I need to be a bit more careful next time with the t-bar. I think I put some unnecessary stress on my lower back. Gonna postpone running until tomorrow to keep on the safe side.
DE lower
mobility (DeFranco Agile 8 + shoulder dislocations + DieselCrew shoulder warmup)
box squat
bar x 3, 3
45kg x 3
60kg x 2
65kg x 2 x 10 sets
db reverse lunge
20kg (2 db total) x 12 x 3 sets
stability ball back extension
20 x 3 sets
incline sit-up
10 x 3 sets
rack reverse hyper
10 x 3 sets
I decided to change up to a more standard Westside layout. I didn’t like the idea of only hitting my lower body once a week.
Box squats were just a bit over 50% of my max. I was going to go closer to 60%, but I’m pretty sure it would have been too slow.
The assistance stuff was pretty easy. I’ll be tinkering with it to find a good balance of intensity and volume. I’ve been able to keep the last few sessions at around 60 mins. This is something I’d like to keep to for awhile.
DE upper
mobility
bench
bar x 5, 5
45kg x 3 x 10 sets
dips
5 x 5 sets
1-arm db push press
22.5kg x 10, 8, 10
chin-up
4 + 4 + 4 + 4 + 3 + 3 + 3 + 3 + 2 + 1 = 31 reps in 10 sets
Pretty good. Dip ROM was much better than last time. I was one rep short on the chins, but they were at the end this time. I think next time I’ll swap them with the push press which is a good finisher anyway.
ME lower
mobility (DeFranco Agile 8 + DieselCrew shoulder warmup + shoulder dislocations)
box squat (34cm/13.5in box)
bar x 5
45kg x 5
57kg x 3
68kg x 3
80kg x 3
93kg x 3
105kg x 3
113kg x 1
121kg x miss
113kg x 1
117kg (258 lbs) x 1
db reverse lunge
20kg db total x 12 x 3 sets
ab wheel (feet elevated)
12 x 3 sets
db swing/pullthrough
22.5kg x 15 x 3 sets
(80 mins)
Pretty good. I couldn’t quite go as heavy as last time (missed 121), but I had increased the volume by several sets so that is a simple explanation. Took quite awhile to get through all the squat work though, so the assistance was a little shorter than ideal.
Now the big question. Should I rotate the ME movement this week or next (i.e. 2 or 3 weeks)? Most likely I am going to keep it simple and alternate between box squats and sumo deadlifts.
ME upper
mobility (DeFranco Agile 8 + DieselCrew shoulder warmup + shoulder dislocations)
bench
bar x 5
28kg x 5
36kg x 3
45kg x 3
53kg x 3
60kg x 3
68kg x 3
72kg x 3
76kg x 1
80kg x 1
85kg x miss
80kg x 1
floor press
60kg x 7, 6, 5, 4
incline db press
12.5kg (per db) x 10 x 3 sets
A1 t-bar row
1 plate x 10
2 plate x 10
3 plate x 10, 10
A2 band face pull
doubled brown band x 15 x 4 sets
(80 mins)
Good day. I nearly had 85kg, but I didn’t manage to unrack it well. Next time. Otherwise the volume was up a bunch from last time and I hit the same heavy singles. On the last single I got a great setup on the bench. I really was locked in from my upper back to my feet. Now I have some idea what the leg drive is all about. Going to have to work on this.
The floor pressing was a lot nastier than I expected. Should get easier quick though. It was totally new.
DE lower
mobility (DeFranco Agile 8 + DieselCrew shoulder warmup + shoulder dislocations)
box squat (parallel box)
bar x 5
45kg x 4
60kg x 2
70kg x 2 x 10 sets
reverse lunge
25kg (2 db total) x 10 x 3 sets
good morning
60kg x 10 x 3 sets
rack reverse hyper
10 x 4 sets
incline sit-up
2.5kg plate behind head x 10 x 3 sets
(60 mins)
Good. I incremented box squats by 5kg and they were quicker than last time. I tried doing doing both reps with a single breath and this worked quite well. No headache at the end of 10 sets either.
Pushed quickly through all the assistance. Good mornings in particular were good. I’ve never gone nearly that heavy. I should be sore tomorrow.
mobility
bench
bar x 5, 5
49kg x 3 x 10 sets
dips
5, 5, 6, 5, 5 (26 reps)
chin-up
5, 4, 4, 3, 3 (19 reps)
inverted row/rack chin hybrid
8, 8, 8, 10, 10
1-db hang clean + push press
22.5kg x 8, 8
(65 mins)
Pretty good. Bench felt quick and that is the point. Dip ROM was even better than last time, so that is nice progress too.
ME lower
mobility
box squat
bar x 5
45kg x 5
57kg x 3
68kg x 3
80kg x 3
93kg x 3
105kg x 3
110kg x 1
118kg x 1
126kg (278 lbs) x 1
60kg x 20
db reverse lunge
25kg (2 db total) x 12 x 3 sets
ab wheel
15 x 3 sets
(70 mins)
Good day, but plenty difficult. The 126 was a PR. The widowmaker set was nasty. I had jello legs by the end. This did not make the lunges any more pleasant either.
ME upper
mobility
bench
bar x 5
28kg x 5
36kg x 3
45kg x 3
53kg x 3
60kg x 3
68kg x 3
72kg x 3
76kg x 1
80kg x 1
85kg (187 lbs) x 1
80kg x 1
60kg x 10
4-board press
60kg x 3
76kg x 3
80kg x 3, 3
t-bar row
1 plate x 10
2 plate x 10
3 plate x 10, 10
2 plate x 10
1 plate x 10
(70 mins)
Excellent day. That is another bench PR. I threw in another single at 80 with virtually no rest afterwards. Easy. Then repped out 60kg. It wasn’t that long ago I was struggling with 60 for a few reps.
The board pressing was totally new. In fact, I made them today. I had to secure the boards with a band around my chest. This was a bit awkward, but it worked all right. I can see how these can help make you comfortable handling heavier weights. I might have to try a few singles next time.
I’m now following Jim Wendler’s “The Triumvirate” template for my assistance. The man is brilliant at making things clear and simple.
www.elitefts.com/documents/Triumvirate.htm
DE lower
mobility
box squat (parallel box)
bar x 5
45kg x 3
60kg x 2
76kg x 2 x 10 sets
85kg x 5 x 2 sets
good morning
60kg x 10 x 5 sets
hanging knee raise
bw x 7 x 3 sets
add 5kg db x 5 x 2 sets
(60 mins)
The dynamic sets were nice and quick. They did get pretty tough at the end, but they didn’t slow down. The two extra sets at 85kg were probably unnecessary. They were pretty tough.
I’m focusing mostly on form and ROM for the GMs, but I think I’ll increment them some for next workout.
I’m still trying to find an ab movement I can load well. Maybe sit-ups were better than the leg raises.
DE upper
bench
bar x 6
36kg x 4
53kg x 3 x 10 sets
65kg x 5, 4
hang clean and press
bar x 5
36kg x 3
45kg x 5 x 5 sets
chin-up
3 x 8 sets
1 x 2 sets
(60 mins)
Good one. Bar speed on the speed sets could have been a bit better, but I’ll be resetting this weight for next time.
Really like the clean and press. I’ll probably keep this weight and add reps for awhile.
For chins I’m thinking of sticking with 8 sets of triples, but adding a bit of weight. We’ll see.
I’m going out of town on Sun for 6 days. I’m not sure I’m going to be able to get to a gym. Either way, I’ll continue with this program when I get back but probably with deadlifts and 2-board presses as the ME movements. Should be fun. I might be able to squeeze in a workout tomorrow though.
ME lower
mobility
sumo deadlift
45kg x 5
57kg x 5
69kg x 3
81kg x 3
90kg x 3
102kg x 3
113kg x 3
121kg x 1
130kg x 1
138kg (304 lbs) x 1
db reverse lunge
30kg (2 db total) x 8 x 5 sets
db swing (to overhead)
22.5kg x 10 x 5 sets
(80 mins)
Another good one. 8kg DL PR. First time moving 300 lbs on anything. Very happy with this. Nearly lost the bar due to grip, so this is something I’m going to have to work on. Maybe swapping t-bar rows into db rows will help some.
Took quite awhile to get through all the DL sets, so I went over my aim of 70 mins. This is not really important though.