Saturday, Apr 15 20 minutes on stationary bike
Sunday, Apr 16 20 min on stationary bike; Run: 450m in 2:12
Monday, April 17, 2017
Cycle 14 (Leader) Deload Week Day 1
Speed Rope x 325
Agile 8 & Shoulders
Box Jumps x 10
Squats TM 325
Bar x 10
135 x 8
185 x 5
205 x 3
230 x 5
265 x 3
295 x 1
325 x 1
ss with 45 Pushups
ss with Blue band face pulls x 50
BW Back Raises x 35
Stationary bike sprints 6 x :15 EMOM
Notes: Quick and easy, lemon squeezie.
Music on gym overhead: Couldn’t be heard over grunting from the 20-something women doing their bootylicious complexes -summer bikini season is almost upon us.
Tuesday, April 18, 2017
Cycle 14 (Leader B) Deload Week Day 2
Speed Rope x 250
Simple 6
14# Med Ball Slams
Bench Press TM 310
Bar x 15
135 x 8
185 x 5
205 x 3
235 x 5 Mis-calculated by 10
255 x 3
285 x 1
315 x 1
Guys spotting me were perplexed by the easy singles. But they were happy to get the bench quickly.
Face Pulls 50 x 24 total
Tricep rope pulldowns 50 x 24 total
DB Rows 75 x 24 total/arm
Ab Roll-outs x 24
Another Quickie. Gym was crowded as fuck.
Wednesday, April 19, 2017
20 min on stationary bike followed by 500 m run in 2:20
Thursday, April 20, 2017
Cycle 14 (Leader B) Deload Week Day 3
Speed Rope x 350
Agile 8
Box Jumps x 10
Deadlift TM 345
135 x 10
185 x 5
225 x 3
245 x 5
275 x 3
315 x 1
345 x 1
Deload Week Right? That’s enough…
Hey! Wait, what are you doing?
375 x 1 Went up easy.
We’re done here. No? This is really getting out of hand.
Dude, this is a deload week.
405 x 1 New 1RM PR
ss with Medium Band Pull Aparts x 50
50 BW pushups
50# EZ Bar curls x 30
Got 4 plates about 6 weeks later than original goal timeline. I’ll take it.
Saturday, April 22, 2017
Cycle 14 (Leader B) Deload Week Day 4
Stationary Bike for 20 minutes
10# Med Ball Throws, slams etc.
Press TM 195
Bar x 15
75 x 5
95 x 5
115 x 3
135 x 5
155 x 3
175 x 1
195 x 1
Lat pulldowns 120 x 32 -16 wide neutral; 16 close neutral
Face Pulls 57.5 x 24 total
BW Dips x 15
Leg Raises x 20 -15 knee raise, 5 straightish leg
The joints mostly feel refreshed as this deload comes to a close. I’m really looking forward to dusting off my huevos and going for some PRs for the anchor cycle.
Sunday, April 23, 2017
20 minute stationary bike followed by 550m run in 2:31
Monday, April 24, 2017
Cycle 15 (Anchor) Week 1 Day 1 3’s PR
Speed Rope x 400
Agile 8
Box Jumps x 20
Squats TM 335
Bar x 10
135 x 8
185 x 5
225 x 3
235 x 3
275 x 3
300 x 10 New Rep PR -c1RM 400 previous was 390
Last time I tried a PR set was late in Janurary, and I shit the bed royale on the squats that week. Tonight’s set started off as a bit of grind until rep 3 when I realized I was dragging out the eccentric, so I refocused on getting my as down to parallel, and bounce right back out of it. I fucked my breathing on reps 9 and 10 and sounded like I was choking on a chicken bone.
SS with medium band pull aparts x 110
BW pushups x 75
Back Raises x 50 25 with 10# on my bald spot 25 BW
20 minutes on stationary bike
Notes: PR set was sweet, but it took me 45 more minutes to slog through the rest of the workout.
Music on gym PA: One minute I hear Kidz Bop, the next I hear old school Van Halen. I say pick a fucking genre and roll with it.
Tuesday, April 25, 2017
20 minutes on stationary bike
600m run in 2:41
Some leg rolling shit
Wednesday, April 26, 2017
Some jumping jacks/ twitchy jacks -I’m so damn uncoordinated.
Simple 6
10# Med Ball throws/slams x 20
Bench TM 315
Bar x 15
135 x 8
165 x 5
195 x 3
225 x 3
255 x 3
285 x 9 New Rep PR c1RM 370 over old c1RM of 367
Left #10 and maybe #11 in the tank. Killer, dude.
DB Rows
95# x 40/side total
Face Pulls
50# x 48 total
Ab roller x 40
DB Press
45/side x 50 total
20 minutes on stationary bike.
Notes: Other than killing the PR, nothing much of note. I didn’t do speed rope because there is a big couch in the spot in my garage where I perform these…which reminds me of another quirk about doing my warmups in my garage: The smell. Apparently the vent from my neighbors’ kitchen feeds directly into that space, and they cook a lot. Last night they had Southern Fried Steak. I am sure of it.
Music on gym PA: First thing I heard was actually South American dancing music from a boom box. Despite the cardio/open floor room crowded butts-to-nuts, one couple found enough floor space to practice their dancing. I’m talking something like the tango here, complete with high heels.
After that I heard a mish-mosh of 70’s pop. Night Fever is not ab roller music.
Thursday, April 27, 2017 20 minutes on stationary bike
Took a couple days off to explore the California Delta…
Sunday, April 30, 2017
Cycle 15 (Anchor) Week 1 Day 3
Speed Rope x 300
Some stretching and jumps
Deadlift TM 355
135 x 10
185 x 5
225 x 3
255 x 3
285 x 3
320 x 8 New Rep PR c1RM= 405 old c1RM 401
Medium band pull aparts x 100
BW pushups x 55
KB Goblet squats 60lb x 40
Really stiff back from weekend road trip made the whole workout a miserable chore. Happy to pull a PR but the back is really angry with me.
Music over gym PA: Absurd mix from 90’s and aughts.
Monday, May 1, 2017
20 minutes on stationary bike
400m run in 1:57 -legs felt like lead
Tuesday, May 2, 2017
Cycle 15 (Anchor) Week 1 Day 4
Speed Rope x 300
Simple 6
10# Ball Slams/Throws x 20
Press TM 200
Bar x 10
75 x 5
95 x 5
115 x 5
140 x 3
160 x 3
180 x 9 New Rep PR -new c1RM 234 beats old c1RM 228
BW Dips x 45
Chins/Pulls total 40
Various grip; 25 w/ 85# assistance; 15 w/ 100# assistance
Hanging leg …ehrm…knee raises x 30
Managed 6 with straight legs to parallel
Face pulls 57.5 x 50 total
Notes: Coming in, this seemed like the toughest PR to get, but one rep in I knew I had it knocked. This workout was a model in efficiency.
Odor in garage during warm-ups: Thai cuisine.
Music on gym PA: Could only hear the groans of pain and gnashing of teeth.
Thursday, May 4, 2017
Cycle 15 (Anchor) Week 2 Day 1
Speed Rope x 325
Agile 8
Box Jumps x 20
Squat TM 335
Bar x 10
135 x 8
185 x 5
205 x 3
225 x 5
255 x 5
285 x 10 capped
So fucking hot I wasn’t gonna do more anyway.
SS with Face Pulls x 100
SS with BW Pushups x 75
BW Back Raises x 60
DB Shrugs 75 l/r x 30
20 minutes on bike
Notes: I was tempted to walk to the gym so I wouldn’t give up my primo parking space at my apartment… It’s only a mile, after all. Got about 1/8 of the way there and realized “Fuck. It’s 99F (37.5C) out here. Hot as balls.” I not acclimated to the early summer heat yet. I scored the sweet power rack at the gym, with the caveat being the lack of ventilation in that area. Stuffy heat is just a nightmare little bitch.
Music on gym PA: 70’s soul train.
Friday, May 5, 2017
Cycle 15 (Anchor) Week 2 Day 2
Speed Rope x 300
Simple 6
14# Med Ball Throws x 20
Bench Press TM 315 5’s week capped
Bar x 15
135 x 10
165 x 5
185 x 3
205 x 5
235 x 5
265 x 10 capped
DB Rows 95 x 50/side
DB Press 45 x 50/side
Face Pulls 57.5 x 50 total
Spasms in my abs when I stretch or reach in some directions, so I’m laying off them today.
Notes: Whipped thru bench in 13 minutes easy, Rows took forever in an 18 minute grind. I’m not really racing, but I am trying to keep up some pace without zoning-out in between sets.
Music on gym PA: How’s this: Back-to-back I heard Collective Soul, Paula Abdul, & Georgia Satellites. What the ever living fuck?
Monday, May 8, 2017
Cycle 15 (Anchor) Week 2 Day 3
Speed Rope x 350
Rollin’ & Stretchin’
Box Jumps x 20
Dead Lift TM 355
135 x 10
185 x 5
225 x 3
235 x 5
265 x 5
300 x 5 (Meant to do 10, side-ache cut my groove) also strapped, see notes.
300 x 3 Singles Unbelted/Mixed Grip
SS with Face Pulls Med Band x 100
SS BW Push Ups x 75
KB Squats 60lb x 50 total
EZ Bars Curls 50lb x 50
20 min stationary bike ride
Notes: After fine, exhilarating workouts Thur and Fri, I went into a nasty funk this weekend. For the better part of Sat and Sun I felt really groggy and fog-headed…like I was in perpetual need of a nap. Actually napping didn’t cure the feeling. The other ailment was arthritis in my right hand flaring up again something awful. Left hand felt swollen & sore too.
Intended to do 10 on my top set, but at some point in my warmups I got one of those side-aches, like the ones we used to get as kids when we ran too fast but didn’t know how to breathe properly. Got the first 5 easy enough, felt a knife in my ribs, and backed off. I did 3 singles just for shits n giggles.
Music on gym PA: It was from this millennium.
Tuesday, May 9, 2017
Nice 2 mile stroll in 34 minutes.
Wednesday, May 10, 2017
Cycle 15 (Anchor) Week 2 Day 4
Speed Rope x 350
Simple 6
14# Med Ball slams x 20
Press TM 200 -5’s week capped
Bar x 15
75 x 8
95 x 5
115 x 3
130 x 5
150 x 5
170 x 10 capped
BW Dips x 38
Chins/Pullups
BW x 3 close supine
85# assist -7 wide neutral
-5 wide pronated
-8 close neutral
-8 close supine
-6 wide neutral
Abtech crunch thingy 10# x 50
Face Pulls 57.5 x 48
Notes: Um, overall pleasant.
Friday, May 12, 2017
Cycle 15 (Anchor) Week 3 Day 1 (1+ PRs)
Speed Rope x 325
Agile 8ish
Box Jumps x 20 (SS with squat warm-ups)
Squat TM 335
Bar x 12
135 x 10
185 x 5
225 x 3
250 x 5
285 x 3
320 x 8 New Rep PR New c1RM -405 over old c1RM of 400
-I think I was on a trip to outer space --I was seeing stars.
SS with Band Pull Aparts x 100
BW Pushups x 75
ss with BW Back Raises x 60
Shrugs with 70# DBs x 40
Just fucking solid.
Sunday, May 14, 2017
Cycle 15 (Anchor) Week 3 Day 2 (5/3/1+ PR week)
Some jumping jacks and bodyweight squats to warm up
Simple 6
10# Med Ball throws x 20
Bench Press TM 315
Bar x 15
135 x 8
185 x 5
215 x 5
235 x 5
265 x 3
300 x 8 New Rep PR New calculated 1RM 380 over old one set 2 weeks ago of 370.
#8 was a grinder, maybe 9 maybe no…I just racked it after 8.
DB Rows
90 x 50 l/r
DB Press
40 l/r x 50 total
Face Pulls
57.5 x 48 total
Ab roller x 40 total
20 min on stationary bike
Went in with a really sketchy elbow and fearing the worst. Upper body joints got lubed with each progressive set so my PR effort was done in fine form. The rows however were a 20 minute slog. I think I gotta drop some weight there…building grip is a wonderful thing, but aggravating arthritis is counterproductive.
Music on gym PA: Superfly millennial soul.
Monday, May 15, 2017
24 min on stationary bike
Tuesday, May 16, 2017
Cycle 15 (Anchor) Week 3 Day 3
Speed Rope x 300
Rollin’ and stretchin’
Box Jumps x 20
Dead Lift TM 355
135 x 10
205 x 5
235 x 3
265 x 5
300 x 3 Double overhand
335 x 7 strapped New Rep PR Calculated 1RM= 413 topped old c1RM from 2 weeks ago of 405
My tested 1RM is 405 so that is fitting.
ss with Medium band pull aparts x 100
BW pushups x 75
Goblet squats w 75# DB x 40
Stationary bike 15 min
Heart rate was hovering at 140, usually at 130 or lower when I ride at the end of a workout.
Music on gym PA: Millennial pop
Wednesday, May 17, 2017
20 minutes on bike
Run:
400m run in 2:10 then walk a bit
400m run in 2:10 then walk
200m run in 1:00 then walk
200m run in 1:00 then walk
1.1 miles in 12 minutes total
Thursday, May 18, 2017
Cycle 15 (Anchor) Week 3 Day 4 - Last PR attempt
Speed Rope 300 turns
Simple 6
10# Med ball throws
Press TM 200
Bar x 15
85 x 5
115 x 5
135 x 3
150 x 5
170 x 3
190 x 7 New Rep PR New c1RM 234.4 beats old c1RM 233.9
Not a big difference, but I’ll take it.
BW Dips x 35
Chins/Pulls
5 close sup warmup (100# assistance)
2 close sup BW
w 85# assistance
5 wide pronated
8 close neutral
8 wide neutral
8 close supine
Side bends 45# x 35/side
Face Pulls 57.5# x 50 total
It’s days like these that make me love that I’ve picked up this little hobby.
This cycle I was 8 for 8 in PR attempts.
It’s time to put my junk back in my pants set up a new program, and go back to work.
Music on gym PA: Pop music spread over a few generations.
Sunday, May 21, 2017
Cycle 15 (Anchor) 7th Week Protocol TM Test
Speed Rope x 375
Mobility
Box Jumps x 10
Squat TM 335
Bar x 10
135 x 8
185 x 5
215 x 3
235 x 5
265 x 3
300 x 3
335 x 5 Strong. Fast? Define it.
ss with Medium Band pull aparts x 60
ss with BW Pushups x 36
BW Back Raised x 30
Shrugs with 80# DB x 25
20 min stationary bike
Satisfactory.
Monday, May 22, 2017
20 minutes on stationary bike
Mobility
Tuesday, May 23, 2017
Cycle 15 (Anchor) 7th Week Protocol
Speed Rope x 300
Simple 6
Ball Throws 10+
Bench Press TM 315
Bar x 15
135 x 8
185 x 5
205 x 5
225 x 5
255 x 5
285 x 5
315 x 5 Sweet Success. Never in doubt.
I love it when the spotter’s demeanor changes from guarded to relaxed after the first rep.
DB Press 40lb x 30/side
DB Rows 80lb x 35/side
20 minute stationary bike ride
Face pulls 57.5 x 36
Ab roller x 30
Thursday, May 25, 2017
Post - Cycle 15 (Anchor) 7th Week Protocol
Blood draw tomorrow morning, and strenuous lifting within 48 hours of an arm puncture is bad form. I know this from experience. So I’m doing a full body workout tonight.
Speed Rope x 325
Agile 8 & Simple 6
Box Jumps x 10
Dead Lift TM 355
135 x 10
185 x 5
225 x 3
255 x 5
285 x 3
320 x 3
355 x 5 New Rep PR c1RM of 414
Odd to be testing TM and it ending up a PR
Press TM 200
Bar x 10
95 x 5
115 x 5
140 x 5
160 x 5
180 x 5
200 x 5
Med band pull aparts x 60
Lat Pulls 120 x 40 total
BW Pushups x 40
KB Swings 30# x 36
TMs are all good, I will be starting a new program Sunday or Monday.
I am starting a new three cycle program, and am electing to use a nearly identical set-up as the last one.
The only difference this time is I will be using FSL 3 x 5 instead of 5 x 5 on my lower body lifts. This is to help with this old body recover, and to leave a little in the tank to tackle some conditioning.
So it will look like this:
Leader (2 Cycles)
Squats TM 345, 355
Prog 5’s and FSL 3 x 5
Push 50 to 75 (Banded Pushups primarily)
Pull 25 to 50 (DB Shrugs)
Core 25 to 75 (Back Raises-various weights)
Band Pull Aparts for upper back pre-hab
Bench Press TM 320, 325
Prog 5’s and FSL 5 x 5
Push 25 to 75 (DB Press)
Pull 75 to 125 (DB Rows & Face Pulls)
Core 25 to 50 (Ab roller)
Dead Lift TM 365, 375
Prog 5’s and FSL 3 x 5
Push 50 to 75 (Banded Pushups primarily)
Pull 25 to 50 (EZ Bar Curls)
Core 25 to 75 (Back Raises-various weights)
Band Pull Aparts for upper back pre-hab
Press TM 205, 210
Prog 5’s and FSL 5 x 5
Push 25 to 50 (BW Dips)
Pull 50 to 100 (Assisted Pullups or Lat Pulls plus Face Pulls)
Core 25 to 50(Hanging Leg Raises or side bends or both)
I will also commit to 2 days a week of using the Running with the Devil options to improve conditioning and achieve som semblance of running ability. I’ll also stop neglecting the stationary bike sprints and hill runs…
Anchor Cycle
3/5/1 with PR attempts on 3’s and 1’s week.
No supplementary
adjust assistance accordingly