3.22.13
Back Squat
45x3
65x2
85x2
105x2
125x2
145x2
165x1
185x1
205x1
225x1
245x1
250x1***
1:Reverse DB Lunge 2010 10sec
25s 3x10
2:Back Squat 40x0 3min
135 3x8
1:Step Ups 2010 10sec
15s on 8slots 2x10 (next time more efficiency needed with better time under tension and reduced total time to complete)
2:Snatch Grip Deadlift w straps 40x0
155 1x8
185 1x8
Tried some power upright rows but wasnt happening
Side Bends 2010
65 1x12
3.23.13
1: Cable Rope Hammer Curl 3010 10sec
100 3x10
2: Neutral Grip Pullup or Pulldown 3010 2min
BWx3 plus 160x5
BW 2x3 assisted plus 160 2x5
1:DB Standing Tricep Ext. 3010 10sec
55 3x10
2:Seated DB Overhead Press 3010 2min
30s 2x10
30s 1x12 with a few rest pauses
Olympic Good Morning
Up to 185x3
Regular Good Morning
135 1x8
DB Alt Curl
25s 1x8
30s 1x8
35s 1x8
Incline Back Raise Eccentric portion arms extended
20 1x8
Some quick notes:
Few days off from lifting, but… went into a full blown flare up pretty quick (wednesday). Not exactly sure what caused it this time but I’m sure some recent stress didnt help any. Maybe I shouldnt have taken any time off. So…not messing around and went on Prednisone. Yah me. Hopefully , I can get through this, maintain some bodyweight and strength…and continue lifting.
3.29.13
Health issues can kiss my ass…
Back Squat
45 2x3
65 1x2
85 1x2
105 1x2
125 1x2
145 1x2
165 1x2
185 1x2
205 1x2
225 1x2
245 1x1
255 1x1***
Shoulder Warmup
1: Reverse DB Lunges 2010 10sec
25s 1x9
25s 2x8
2: Back Squat 40x0 3min
155 3x6
1: StepUps 2010 10sec
15s 1x8
20s 1x8
2: Deadlift (no straps) 40x0 3min
Snatch Grip 185 1x6
Alt Grip 185 1x6
Deadlift 185 1x6 40x0
—> losing grip on all those deadlifts…especially after about 4 reps. Got to improve that at some point.
3.30.13
Clean Deadlift w/ chains (25lbs)
Up to 190 1x5
4.1.13
Early P.M.
Heel El. Front Squats
Up to 190 1x1***
1:Heel El Front Squats 40x0 10sec
155 3x4
2:Heel El Back Squats 30x0 3min
155 3x6
1: Lying Leg Curl 40x0 10sec
100 2x8
2: Heel El. Romanian Deadlift (2 straps) 4020 3min
185 1x12
205 1x10 (seriously worked my left shoulder, arm more than anything)
Shoulder stuff
Eccentric Incline Back Raise
25 1x8
Comments:
Knee(s) doing much better. Left knee about 80% (I still believe it was an ACL strain…old injury of a previously sprained ligament) and right knee a lot less pain in general since beginning Front Squats.
4.2.13
Bench Press
Up to 175x1*** Seemed way too hard. My bench truly sucks.
1: Cable Curl 3010 10sec
100 3x10
2: Chin Up or CG Pulldown 3010 2min
BW 3x3 plus 160 3x7 → rest pauses used last 2 sets.
1: Lying barbell tricep extension 3010 10sec
70 2x8
70 1x5
2: CG Barbell Bench Press 3010
115 1x8
105 1x8 rest pause
95 1x8 rest pauses
Barbell Curls and some Tricep Pushdowns to finish
4.3.13
Clean Deadlift from podium (bar just above feet) with chains (37-lbs)
Up to 202 1x5
Notes:
Schedule interrupted due to funeral processions and travel.
The opportunity to stand in the shadows of giants was elightening and life changing. Possibly learned more in these few days than my entire life.
4.7.13
Some track:
1/2 mile walk and running form drills
(2) 220s
54 sec
42.75sec 61/62
Harder than last time doing this. But its a start back.
4.8.13
Heel El. Front Squat
Up to 195 1x1***
1:Heel EL. Front Squat 40x0 10sec
155 2x5
155 1x4
2:Heel El. Back Squat 30x0 3min
155 2x7
155 1x6
Longer rest in between than usual…
1:Lying Leg Curl 40x0 10sec
100 1x9
100 1x8
2:More of a Stiff Leg Deadlift than Romanian… 4020 3min
185 1x12
205 1x12
both w straps
Coupleof laps on treadmill
barbell curl
Sets of 3 up to 95 1x3
105 1x2
Notes:
Hardest workout since the day I did Deadlift sets of 8 at 285 which bout put me to sleep.
This workout didnt almost putme to sleep, but was abnormally difficult. 10 on ROE. Heart rate high before I even really got going. Felt just like Jet lag actually, though I’ve crossed no time zones. Pulled out some improvement of sorts. Maybe my body will be back in the swing of things tomorrow.
Off Methylprednisolone since last Thursday…so no “roid rage” worries, now. I actually handled it pretty well this time anyway.
4.9.13
Military Press 2010 60sec
85 1x12
85 1x8 i think, at least
85 1x8 at least
75 1x10
65 1x12
55 1x12
–>some rest pauses in there, too.
Barbell Curl
Sets of 2 up to 95 1x2
Barbell Bent Row
Sets of 3 up to 195 1x3***
→ A little body english and off the pins…but thats consistent with my usual form when going heavy on these so I’ll count em.
Cable Lateral Raise 121 60 sec roughly between sets, about 15-20 between arms
25 1x15
20 3x15
Couple of laps on treadmill
Cable Lateral Raise 121 60 sec roughly between sets, about 15-20 between arms
20 2x15
4.10.13
Late A.M.
Clean Deadlift from podium
45 1x5
95 1x5
110 1x3
125 1x3
140 1x3
155 1x3
Clean Deadlift from podium w/ chains (37-lb)
172 1x2
187 1x2
202 1x2
222 1x2
237 1x2
252 1x2
267 1x1
282 1x1
292 1x1
302 1x1*** 265 off the bottom is equivalent to previous current best on dl from podium
No braces, no straps
Losing grip left hand last set.
Little too much stress last few sets upper mid back.
Early P.M.
1: Cable Curls 3010 10sec
100 3x11
2: CG Chinup or CG Pulldown 3010 2min
BW 3x3 plus 160 3x8
Last 2 sets a little assistance and some rest pauses on the pulldown
2 laps on treadmill
Barbell Curl
Sets of 2 up to 95 1x2
DB Alt Curls
30s 1x12
4.11.13
Bench Press
Up to 175 1x1
1: Lying Tricep Ext. 3010 10sec
70 2x8
70 1x7
2: CG Bench 3010 2min
115 2x8
100 1x8
→ some rest pauses, too last 2 sets of bench
2 laps treadmill
EZ Bar Curl
Sets of 2 up to 110 1x2
1:Bench Press
105 1x8
115 1x8
125 1x8
2:DB Alt Curl
30s 1x8
35s 1x8
40s 1x8
Tricep Pushdown
150 1x8
75 1x12
4.12.13
Back Squat
Up to 185x1
1:Reverse DB Lunge 2010 10sec
25s 3x8
2:Back Squat 40x0 3min
185 3x6
treadmill
1:Step Ups 2010 10sec
20s 2x10
2:Snatch Grip Deadlift w/ straps 40x0 3min
185 1x8
205 1x8
Barbell Bench Press
Up to 165x2
4.14.13
1: Cable Rope Hammer Curl 3010 10sec
100 2x11
100 1x11 with a few power movements to assist at the end
2: Neutral Grip Pullup or Pulldown 3010 2min
BWx3 plus 160x8 with 1 rest pause
BWx3 little assistance plus 160x8 with a rest pause or two
BWx2 failed on 3 plus 160 x5
treadmill
1: Standing DB overhead Tricep Ext 3010 10sec
55 3x11 last set a rest pause
2: Seated DB Overhead Press 3010 2min
30s 2x11
30s 1x8 failed on 9
some rest pauses on all sets I think
treadmill
Neutral Grip Pullup BWx5
Cable Curl 130x5
Neutral Grip Pullup BWx3 assisted
Bench Press
Up to:
165x2
170x2 2nd rep assisted
4.15.13
Front Squat
Up to 205x1***
1: Heel El Front Squat 40x0 10sec
155 2x6
155 1x4
2: Heel El. Back Squat 30x0 3min
155 2x8
155 1x6
treadmill
1: Lying Leg Curl 40x0 10sec
100 2x8
2: Romanian/Stiff Leg Deadlift w straps 4010 3min
225 2x10
treadmill
Power Clean (from floor with no squat catch)
100x5
120x5
140x5 setting baseline…***
4.18.13
1: Cable Curl 3010 10sec
100 2x12
100 1x9
2: CG Chinup or Pulldown 3010 2min
BWx3 plus 160x9
BWx3 asst plus 160x9 rest pauses
BWx3 asst plus 160x6 rest pauses
1min rest then
Preacher Curl
40 1x12
1min
DB Alt Curl
30s 1x12
Bike 10min
Bench Press
CG 115x8
CG 125x8
CG 135x8
CG 145x6
Narrow Grip 145x5
Normal Grip 145x5
Comments:
Good workout considering coming into this with little drive. Been a busy past couple of days, not much sleep, and little appetite. ALso right knee swelled from I dont really know what. Think when I tried to pop it (have a habitial pop underneath knee cap when I tighten my quad and then pull back) and it didnt pop (unusual) so I tried harder a couple of tries… mustve strained it or something. ANwyay, knee is tight and swelled. So…jsut trying to keep moving forward.
New schedule:
Everyday:
Bands/bungee cords for pre/re-hab
Mon:
Deadlift
Tue:
Jump & Upper Body plyos or Impact drills (beginner at 1st and progressive as body allows)
Wed:
Barbell Press
Thu:
off
Fri:
Squat
Sat:
Track
Sun:
off
Notes:
Its a powerlifting system template (minus the plyos and track) I have borrowed. I may not realistically be ready for such a template, but I want to see how my body responds. Plus, I may use a bit more volume (sets of 3 versus 1 per say) and a bit more time on assistance exercises and weaknesses than what this template calls for (about 5% in time spent on). And I’m not using bands and chains on my lifts for the most part.
It’s been well over 13 years since I’ve done any type of powerlifting focus. Getting any sort of improvement in other areas outside of the gym was difficult then, so, I’m not going to spend much time concerned with any numbers outside of the gym during this type of training now.
Also…the focus for the 1st week or two will be the same for all the main lifts. Have to start somewhere, but each lift has its own set of minicycles and will diverge from the others as I go along.
4.22.13
Focus today on hitting maximal if not suprmaximal weight in the Deadlift at least in the top portion of the lift.
Deadlift off pins plus Conventional from Floor (~20-30seconds b/w)
Varied reps up to 3 for each…starting around 95lbs.
Up to 335x2 plus 285x1 no straps
345x2*** plus 295x1 straps
previous best at this 325 I believe…so, a good start.
Dont recall total number of sets (12-14) I’ll do better about tracking data next time.
Bent Barbell Row
185 3x5
progressive increase in body english at top of lift.
Cable Seated Row 2010
140 3x8
Eccentric Incline Back Raise
30 1x8
Late P.M.
Bungee Cords
TKE 3x15
Rows to Pulldowns 3x15 (pulling cors apart as I pull toward body at various angles)
4.23.13
Ankle Jumps 2x50
4 corner jumps 2x5 (around and back 1 rep)
Alt Lunges 2x20
Jump Squat 1x20
Slalom Jumps 2x50
Lunge Jumps 2x10e
Low Squat Ankle Jumps 2x30
–>1min b/w all sets. 4 corner jumps and the low squat ankle jumps tough on knees. Low intensity on all of these. 50% effort.
Pushup position bounces 2x50
Since bench day is tomorrow, will have to move upper body plyos to another time… would be too taxing for me day before. So, maybe Saturday.