Friday: A few sets of military press triples with 100 lb. No trouble with grinding because the rest periods were fairly long. I was surfing a headache.
Saturday: Played a lot of volleyball and some of my sprinting dominant attempts at soccer.
Monday: 3 sets of pullups AMRAP.
I should be totally back up to speed tomorrow (Tuesday).
Tuesday:
Bench press - ramp up to 2 sets of 155 for 3. Last set was really dodgy.
Military press - 2 sets with 105 for 3. Pretty solid.
Started feeling not so good, so I stopped. Heat sucks.
Wednesday:
Squat - 3 sets of 240-250 for 3. Did 4 reps on the last set; the 4th rep was pretty hard. Form was spot on. Keep your chest up.
Chest and head are still congested, but I feel totally better.
Thursday: I had to take off because of my hand. Supposed to be upper pulling.
Friday:
Military press - 110 for a bunch of sets of 3. Got a little dodgy near the end.
Couldn’t bench.
Lateral raises straight into front raises, last set finished with uppercuts.
As wide as possible dumbbell bench press. Shrugged shoulders.
Incline flies. Shrugged shoulders.
Didn’t do any dips. Had to stop.
Forgot the overhead hold.
Did about 4 sets on everything except the military press, not 5. I felt pretty strong, but nauseous. The heat was brutal.
Shoulders feel pretty good today (Saturday, the day after). Only a tiny bit touchy.
I’ve started eating heavily again after these last two weeks off.
Saturday:
155 lb.
A1) Good morning.
A2) First was front squats, but my delts were in trouble before my quads. So I switched to ATG squats.
Did 5 sets. Went 1-2 reps shy of failure. Which meant pretty high reps on the squats and around 5 on the good mornings.
Did this instead of deadlift which wasn’t in the cards because of setup time.
Monday: Skipping upper pulling because sleep will be more valuable.
Tuesday: Military press - 110 for a lot of sets of 3. Solid and powerful. (Remember to keep core locked down, don’t let your lumbar extend.)
Couldn’t bench and it was too hot for the assistance work. (Get a fan up there.)
Tuesday afternoon: some biking, did a really intense hill.
Looks like Wednesday disappeared.
Wednesday:
Squat - missed 290 three times. Very close. then 250 for 5, 210 for 3, something like 190 for 1 ATG, 125 for 15-20 ATG no lockout.
Thursday:
3 sets of pullups AMRAP
One arm row 95 lb for 3. A bunch of sets. Letting form get a little dodgy on these. That’s OK. (Just keep your lumbar locked down.)
Curl 85 lb 4-2 reps for 3 sets, on the last two sets I cheated a bit to get a few more reps in.
Face pulls a bunch x a bunch.
Thursday evening:
2-3 hours of football.
Tuesday, Wednesday, and Thursday have all been rather intense leg days. My quads are pissed at me right now. lol.
Friday:
Military press - a few triples with 115. Very solid.
Lateral raises straight into front raises - a couple sets around 8-12.
PJR pullovers - a couple sets around 8 - 12, last set I finished with some JM presses.
Then I did some BW dips. Once I failed, I did a few more cluster style to get to 10.
Couldn’t bench. I forgot the overhead hold.
Saturday: My legs are still rather sore. I did some heavy sled pulling (bar on traps, like a squat). Also some high rep low back stuff.
Supposed to be deadlifts.
Monday:
3 sets of pullups AMRAP.
A bunch of sets of one arm rows with 90 lb. (Misload - I wanted 100) Then two or three more sets with 105 lb. I’m not pulling all the way up anymore, only to where my upper arm is parallel to my body.
Did a set of cheat curls with 105 lb a few hours later.
Gave myself a blood blister, which sucks because I can’t do the face pulls and the curls now.
I’m going to push progression in everything. Before I used to just pump out the high-ish rep assistance work with the same weight every time. I don’t want to be a powerlifter, I want EVERYTHING as strong as it can possibly be.
Power snatch 1RM:
Power clean 1RM:
Squat 1RM: 300
Bench press 1RM:
Deadlift 1RM:
Military press 1RM: 125
One arm row 3RM:
Dip 5RM (actual): BW+80
Curl 1RM: 105 5RM (actual):
PJR pullover 1RM: 5RM (actual):
ATG squat 1RM: 5RM (actual):
RDL 1RM: 5RM (actual):
Lateral raise 5RM:
Front raise 5RM:
Incline wide grip dumbbell press 5RM:
Hill sprint (driveway): Ten times:
New schedule:
Monday:
Pullups 3 sets AMRAP
One arm row triples in 20 minutes
Face pulls 5 sets 8 - 10 reps
Curls 3 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
Neck work 3 sets for each direction
Tuesday:
Military press triples in 15 minutes
Bench press triples in 20 minutes
Lateral raises 5 sets 5 - 10 reps (if you can hit 10 or so, bump up the weight)
Front raises 5 sets 5 - 10 reps (if you can hit 10 or so, bump up the weight)
Dips 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
PJR pullovers 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
Incline wide grip dumbbell press 5 sets 5 - 10 reps (if you can hit 10 or so, bump up the weight)
Overhead hold with something well over your max military press (jerk it up) 2 sets, 10 seconds.
Wednesday:
Power snatch singles in 5 minutes
Squat triples in 20 minutes
Full contact twists 5 sets 1 - 5 reps (if you can hit 4 or 5 with power, bump up the weight)
Hill sprints, 10 times, as short rest as possible
ATG squats 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
RDL 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
Shrugs 5 sets 8 - 10 reps
Thursday:
Pullups 3 sets AMRAP
One arm row triples in 20 minutes
Face pulls 5 sets 8 - 10 reps
Curls 3 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
Neck work 3 sets for each direction
Friday:
Military press triples in 20 minutes
Bench press triples in 15 minutes
Lateral raises 5 sets 5 - 10 reps (if you can hit 10 or so, bump up the weight)
Front raises 5 sets 5 - 10 reps (if you can hit 10 or so, bump up the weight)
Dips 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
PJR pullovers 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
Incline wide grip dumbbell press 5 sets 5 - 10 reps (if you can hit 10 or so, bump up the weight)
Overhead hold with something well over your max military press (jerk it up) 2 sets, 10 seconds.
Saturday:
Power clean singles in 5 minutes
Squat triples in 20 minutes
Full contact twists 5 sets 1 - 5 reps (if you can hit 4 or 5 with power, bump up the weight)
Hill sprints, 10 times, as short rest as possible
ATG squats 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
RDL 5 sets 1 - 5 reps (if you can hit 4 or 5, bump up the weight)
Shrugs 5 sets 8 - 10 reps
Sunday:
Rest.
As always, the main set triples and singles only allow grinding on the last two sets or so.
Tuesday:
Military press ramp up to 1RM which is 125. Missed 130 twice. It flies up to about forehead level and then just stops. Very close; I think I would have gotten it fresh. Then a three or four triples with 115. I had to push press the last rep for a few of them.
3 sets of dips with an 80 lb daypack. Got 3-5 reps in each set.
Couldn’t do anything else because of my blood blister. I felt run down like I always do when it’s humid.
Holy fuck, I just squatted 300 pounds.
Wednesday:
Squat - ramp up to new 1RM, 300.
ATG Squat - 220 x 5, 240 x 6
Yay!
Thursday:
Did about half an hour of yard work right after waking up. I guess that must be supper elite fasted non-panting cardio.
No upper pulling because it’s TOO. DAMN. HOT.
Friday:
Got very little sleep last night.
A bunch of military press triples. Supposed to do 120 (up from 115), but couldn’t even get ONE. Kept backing off because of grinding. By the fifth or sixth set I was down to 95.
Did some shoulder work, mostly modified upright rows (wrists at or above elbows, like the mid point of a cuban press).
Then I hammered the hell out of my triceps. PJR pullovers, skull crushers, A few Tate presses just to try them out, some JM presses, some French press. I ended a few of the sets with some close grip benching. Everything had about 10 or 20 pounds less on it than I’m used to.
Again, I wasn’t able to bench.
Fucked up day. Get your sleep.