12/18
Attached a long rope to the sled and did some “eccentric -less” upper back and chest.
Hand over hand rope sled pull
45x3
sled chest press across yard
45x2
Hand over hand rope sled pull
45x3
12/20/11
Front squats
195x5
220x3
245x1
275 2x1
Back squats
225x3
315x1
335x1
365x1
Seld pull accross the yard
backwards 90 pounds x2
pushing 45 pounds x2
pulling 90 pounds x2
So, we lost a pet on the 19th. A bird my wife had since she was 8. Didn’t get to the gym and didn’t get a lot of sleep.
So I was exhausted starting this session. Felt good to actually have some real weight on my back for the first time in too long. Backwards sled pulling made my quads feel like they were painfully inflated balloons.
I’ll be traveling for Christmas from now until the 3rd. I plan to try to get my last heavy press workout in and then do my “deload” week on my parent’s bowflex and come back hitting it hard next year.
Got my last heavy session in over the break and did some deload work that I didn’t record.
Last heavy session:
12/27/11
Press
160x5
185x3
205x1
225x1
225x1 (with a push)
Press
155 4x5
Superset with:
Pull ups 4x10
Lateral raise giant set side/front/rear/side
30s 3x5/5/5/5
Log press (the gym had one, so I had to try it out)
112 3x10
Lat cable pull down
200 4x10
Bodymaster preacher curl drop set
120x5
100x4
80x3
60x5
45x7
And back to work on the next cycle:
1/2/12
Deads
375x3
430x3
480x3
475x1 (added reverse strong bands)
525x1
575x1
625 3x1
Sumo
375 3x1
Band assisted NGHR (medium band)
3x15
Standing single leg calf raise DC style
BW 1x17 each leg
Leg curls
115 3x8
Sled push across yard
+45 x5 trips
625 was pretty easy, but it was all the weight I could fit on the bar. I need to get another par of 45s to go up in weight any more.
1/4/12
Bench
265x3
305x3
340x3
375x1 add reverse strong bands
425x1
475x1
515 2x1
Wide grip bench
245x7, 10
Close grip bench
245x5, 6
Meadow row (each arm)
3 plates 2x10
2 plates x15
Camber bar curls
85 3x12
Hand over hand sled drag
+45x3
Chest press across yard
+45x2
Hand over hand sled drag
+45x2
1/6
Front squat
190x3
215x3
245x3
Back squat
225x2
315x2
365x1
405x1
435x0
405x4
Kneeling band abs
Strong bands 4x15
Standing single leg calf raise dc style
BWx10 each leg
Backwards sled drag across yard
90x1
115x1
Forward sled drag
115x2
I have to re-learn back squatting. All the reps were ugly.
1/7
Backwards sled drag
+45 x2
Sled push
+0 x4
Tire slams
2x25
1/8
Press’n
160x3
180x3
205x5 PR +1 rep
235x0 (had some problems cleaning this one)
225x1
lateral plate raise
25sx10,15,15,15
Pull ups
BWx10
+10x10
+15x10
+20x10
+25x8
BWx13
CB curl
65 4x15
This was 205 for 5 but the camera fell over during the 4th rep.
.
1/10/12
Deads
350x5
400x5 add straps (was using a worn chrome bar)
455x6
Sumo
225 3x2
Friction leg curl 3x15
Kneeling band abs
Strong band 2x20
1/12
Bench (on a bench that sagged and bounced. It was basically what I’d call unstable training.)
245x5
285x5
325x5
Wide grip bench 225 2x15
Superset with
Close grip bench 225x10,7
Meadow rows
3 plates 3x10 each arm
Rack row
BW 3x20
Hammer Curl
45s x15
50s 2x15
I also did some light z-presses just to try them out.
1/14
Back squat
255x5
295x5
335x10
Front squat
145+20 pounds of chains 5x5
Standing single leg calf raise
BW 1x50 each leg
Backwards sled drag
+135x2 (with a long rest)
Foreword sled drag
+135x2
I bought a few chains just to try them out. I think I really need more weight to get a good feel for them.
Well, all good things must come to an end. I am officially now beard-less. I have been forced to go clean shaven for fire school.
I fully expect to have all my lifts decrease by at least 20-30 pounds. It’s a sad day.
I also now look 10 years younger, which is something I didn’t need. And I don’t recognize the guy in the mirror. I had co-workers no recognize me this morning.
Well shaving off the beard doesn’t seem to have hurt my lifts. Doing it for a good reason must counteract the loss of mojo.
1/16
Press
145x5
165x5
190x9 (PR +1 rep I think)
Seated DB press
85 2x10
100x6
Neutral grip pull ups
BW 2x15
Curl machine
3x25
Wide grip pull ups
BW 2x10
Rope climber 1 minute intervals x4
video of the 190. 10 reps would have been nice. Maybe next time.
1/19
Deads
400x5
455x3
510x1 (not pretty)
225 3x10
Sled push
+45 x2
That was it. I had 4 hours of search and rescue training the night before, much of which was spent blinded, in gear, on air, in a hot room, and on my hands and knees negotiating obstacle courses (we actually had one guy pass out). I didn’t get home until almost midnight after training and didn’t get much sleep. I went into this workout feeling run down and everything was ridiculously heavy. I barely got the 510.
Headed out of town this weekend, so I’m going to try to get my bench session in today.
1/21/12
Bench
280x5
325x3
360x2
Wide grip bench 275 2x10
Close grip bench 275x7,6
Rack row BW 4x20
All done quickly. I was good for more reps on the 360, but I hit the rack and almost dumped it on the second rep.
1/24
Skwats
305x5
345x3
385x7 (with knee sleeves)
Front squats
225 3x2
Leg extensions
135 3x15
Standing single leg calf raise
BW 1x60 Each leg
Squat strength seems to have come back some. Still got way out of the grove on the 3rd or 4th and ended up pausing the rep at the bottom, regaining my balance and muscling it up.
This workout was followed immediately by 3 hours of ladder and carry technique training in full turnout gear. I could barely walk by the time I got home.
Press
170x5
190x3
215x3 Rep PR
235x0 (came off my chest fast, but stalled out quick)
225x1
Z-press
135x3
155x1
185x1
205x0 (I was close but no cigar)
135 3x5
Pull ups various grips
BW 5x10
Hammer curl drop set
45sx15
40sx4
35sx10
30sx7
25sx10
10sx20