Sunday, September 24, 2017
2.5 mi walk in 40 minutes
My oldest offspring turned 26 today. Damn I’m old.
Monday, September 25, 2017
Cycle 19 (Leader 1) Week 3 Day 3
Speed Rope x 300
Some mobility crap
Box Jumps x 15
Deadlift TM 365
135 x 8
225 x 5
245 x 3
275 x 5
315 x 5
345 x 5
FSL 275 x 5 x 5 Ghaaaa! Killing me.
ss with Band pull aparts x 100
ss with BW pushups x 75
Over.
Tuesday, September 26, 2017
Stationary bike for 25 min
Wednesday, September 27, 2017
Cycle 19 (Leader 1) Week 3 Day 4
Speed Rope x 350
Simple 6
14# Med Ball Throws x 15
Press TM 205
Bar x 10
95 x 5
115 x 5
135 x 3
155 x 5
175 x 5
195 x 5
215 x 2 Joker. Should’ve had 3 easy.
FSL 155 x 5 x 5
Lat Pulls 140# x 60 total
Face Pulls 50# x 40
Dips BW x 30 total
Ab Roller x 20
Weeks conditioning summary: 4 easy, 1 hard
Cycle 19 is in the books.
Friday, September 29, 2017
Cycle 20 (Leader 2) Week 1 Day 1
Speed Rope x 350
Mobility stuff
Box Jumps x 15
Squats TM 345
Bar x 10
135 x 8
185 x 5
225 x 3
245 x 5
275 x 5
310 x 5
FSL 245 x 5 x 5
ss with Band Pull Aparts x 100
ss with BW Pushups x 75
ss with Shrugs 80#/side x 40 total
BW Back Raises x 60 total
Stationary Bike Sprints 10 x :15 EMOM
Fuck a duck, I’m tired.
Saturday, September 30, 2017
3 mile walk in 51 minutes
Sunday, October 1, 2017
Cycle 20 (Leader 2) Week 1 Day 2
Speed Rope x 300
Simple 6
14# Med Ball throws x 15
Bench Press TM 330
Bar x 15
135 x 8
175 x 5
205 x 3
230 x 5
265 x 5
295 x 5
330 x 3 Joker
FSL 230 x 5 x 5
DB Rows 95# x 45/side
DB Bench Press 55# x 60/side
Face Pulls 50# x 40 or 50 or so
Ab Roller x 25
20 minutes stationary bike
Another loverly Sunday walk in the park.
Tuesday, October 3, 2017
Cycle 20 (Leader 2) Week 1 Day 3
Agile 8
Box Jumps x 15
Deadlift TM 375
135 x 10
185 x 5
225 x 3
265 x 5
300 x 5
340 x 5
FSL 265 x 5 x 5
ss with BW Pushups x 75
ss with band pull aparts x 100
Took me an hour to get through that.
EZ Bar Curls 60# x 10 x 3
20 minutes stationary bike
Thursday, October 5, 2017
Cycle 20 (Leader 1) Week 1 Day 4
Simple 6
10# Med Ball Throws
Press TM 210
Bar x 15
95 x 6
115 x 5
135 x 3
145 x 5
170 x 5
190 x 5
FSL 145 x 5 x 5
Chins/Pullups w 85# assistance/ various grips x 35 total
BW Dips x 35 total
Ab roller x 20 total
20 minutes stationary bike
Week’s conditioning report: 4 easy, 1 hard
Today was fuckwad day in the ol’ gym. Had a dude right behind me in the rack surfing on a bosu ball while doing delt flyes and curls. He was standing on the flat side of it and he was close enough to clatter straight into me if he looses his balance. Why, oh why?! Then the guy on the rack next to me absconds with my pair of 10’s. I was done with them, but the dude had 8 on his rack. Eight! Then I saw something new on the assisted pullup machine. A guy (who looked like old John Cena, BTW) was doing chest presses with the machine. Chest presses. That’s one step worse than chicks doing leg presses on it. But not as bad, I guess, as grumpy fat meatheads using it because they’re too fat to do real pullups.
Saturday, October 7, 2017
Cycle 20 (Leader 2) Week 2 Day 1
Speed Rope x 350
Agile 8 & Shoulders
Box Jumps x 15
Squat TM 345
Bar x 10
135 x 8
165 x 5
195 x 3
225 x 5
260 x 5
295 x 5
FSL 225 x 5 x 5
ss with band pull aparts x 100
ss with BW pushups x 75
BW back raises x 50
20 minutes stationary bike
20 seconds in chilly swimming pool
20 minutes in sweet hot tub
For the last couple of days, it has felt like there has been a brick in my belly. I can’t figure it out. To add to the fun, my left hip was screwed on too tight this morning. This “light week” workout turned into a 2 hour class A shit show real quick…or not real quick.
Sunday, October 8, 2017
30 minutes stationary bike
Monday, October 9, 2017
Cycle 20 (Leader 2) Week 2 Day 2
Simple 6
Med Ball Throws x 15
Bench Press TM 330
Bar x 15
135 x 10
185 x 6
205 x 5
225 x 5
255 x 5
285 x 5
FSL 225 x 5 x 5
DB Rows 85# x 50/side
DB Bench Press 55#/side x 60
Face Pulls 50# x 48
Ab Roller x 25
Stationary bike x 20 minutes
Sleep deprived stupor for this day.
Tuesday, October 10, 2017
Stationary bike x 30 minutes
Wednesday, October 11, 2017
DL day postponed due to horrific air quality. At lunch I was enjoying a beautiful day. By 1400 the wine region wildfire smoke had made the 200 mile trek down the valley. No commercial gym air conditioning system can filter that shit. I drove my car 200m to the mailbox rather than walkin’ and wheezin’.
Thursday, October 12, 2017
Mobility
Box Jumps x 15
Deadlifts TM 375
135 x 10
185 x 5
225 x 3
245 x 5
285 x 5
325 x 5
FSL 245 x 5 x 5
ss with band pull aparts x 100
ss with BW pushups x 75
Leg Curls 3 x 10 x 110
Calf Raises 30 or so
Friday, October 13, 2017
Extra slow walking at Big Fresno Fair with my son. I realized later stiffness was from stupid Leg Curls and Calf Raises yesterday, not from snails pace stroll through agricultural exhibits.
Saturday, October 14, 2017
Cycle 20 (Leader 2) Week 2 Day 4
Speed Rope x 325
Simple 6
#14 Med Ball Throws x 15
Press TM 210
Bar x 15
85 x 5
95 x 5
115 x 5
135 x 5
155 x 5
180 x 5
FSL 135 x 5 x 5
Face Pulls 50 x 48 total
Pullups BW x 3
70# assistance x 37
Dips BW x 40
Ab Roller x 20
Stationary bike x 20
Strong and efficient work.
Monday, October 16, 2017
Cycle 20 (Leader 2) Week 3 Day 1
Agile 8
Box Jumps x 15
Squats TM 345
Bar x 10
135 x 8
185 x 5
225 x 3
260 x 5
295 x 5
330 x 5
365 x 1 Joker
260 x 5 x 5 -4th set seemed the most difficult.
ss with band pull aparts x 100
BW pushups x 50
Tough stuff, cowboy.
Tuesday, October 17, 2017
Stationary bike x 30 minutes
Wednesday, October 18, 2017
Cycle 20 (Leader 2) Week 3 Day 2
Simple 6
10# Med Ball throws
Bench Press TM 330
Bar x 15
135 x 8
185 x 5
225 x 3
250 x 5
280 x 5
315 x 5 Easy peasy.
345 x 3 Joker. 3rd was a grinder
FSL 250 x 5 x 5
DB Rows 100# x 40/side (10, 10, 8, 7, 5)
DB Bench Press 55# x 60/side
Ab Roller x 25
Stationary bike x 20 min
Thursday, October 19, 2017
stationary bike x 30 minutes
Friday, October 20, 2017
Cycle 20 (Leader 2) Week 3 Day 3
Deadlift TM 375
135 x 10
225 x 5
245 x 3
280 x 5
320 x 5
355 x 5
280 x 5 x 5
ss with band pull aparts x 100
ss with BW pushups x 75
Sunday, October 22, 2017
Cycle 20 (Leader 2) Week 3 Day 4
Speed Rope x 300
Simple 6
10# Med Ball Throws x 15
Press TM 210
65 x 10
95 x 6
115 x 5
135 x 3
155 x 5
180 x 5
200 x 5
220 x 2 Joker
155 x 5 x 5 FSL
Face Pulls 50# x 50
ss with Lat Pulls 120# x 60 total
BW Dips x 25
Ab Roller x 20
End of Cycle 20 and the Leader phase
Shoulders were screaming for a de-load. Fortunately, that’s on deck.
Monday, October 23, 2017
30 minutes stationary bike
Tuesday, October 24, 2017
Cycle 20 Deload
Box Jumps x 10
Foam Roller & Agility
Squats TM 345
Bar x 10
135 x 10
185 x 5
225 x 3
245 x 5
275 x 3
315 x 2
345 x 1
365 x 1 Really good
385 x Naught. Didn’t have the heart.
ss with Band Pull Aparts x 60
ss with BW Pushups x 45
Back Raises x 35
Wednesday, October 25, 2017
stationary bike x 30
Thursday, October 26, 2017
Cycle 20 Deload
Simple 6
Med Ball Throws x 10
Bench Press TM 330
Bar x 10
135 x 8
175 x 5
205 x 3
230 x 5
265 x 5
295 x 2
330 x 1
Chest Supported DB Rows 45#/Side x 30
DB Bench Press 55/side x 36
Face Pulls 50# x 36
Ab Roller x 20
Saturday, October 28, 2017
Cycle 20 De-load
Deadlift TM 375
135 x 10
185 x 5
225 x 3
265 x 5
305 x 3
345 x 2
375 x 1
405 x 1 IDK why
435 x 0 Too big of a jump.
185 x 10 -Just to see what these felt like. I’ll explain later.
I noticed after my last two attempts, that my adductors were smoked. Adductors? These were conventional, not sumo, mind you. That’s a new one. I went for a new PR attempt because my back felt loose and good, and usually that’s what keeps me in check.
Band Pull Aparts x 60
Stationary bike x 20
Monday, October 30, 2017
Cycle 20 Deload
Some jumping jacks
Simple 6
Med Ball Throws x 10
Press TM 210
Bar x 10
85 x 6
105 x 5
125 x 3
145 x 5
170 x 3
190 x 2
210 x 1
Face Pulls 50# x 30
Lat Pulls 120# x 30
Triceps Rope Pulldown 50# x 30
Ab Roller x 15 -Hip flexor said “Fuck you.”
About that.
Wendler says “Don’t train like an asshole.” On Saturday I did just that. I was pulling singles like they were nothing -until I went one step too far into uncharted territory. I don’t know if I was having too much fun, or if my ego sneaked up on my discretion. Either way, i must’ve fouled up my hip as it hurt like hell the next day.
Wednesday, November 1, 2017
Cycle 21 (Anchor) Week 1 Day 1 -3’s PR Week
Mobility and foam rolling
Box Jumps x 20
Squats TM 355
Bar x 10
135 x 6
185 x 5
225 x 3
250 x 3
285 x 3
320 x 8 Best ever at this weight. Not a PR using calculated 1RM method.
Seeing stars at #7 , 8 went up strong, and I thought I had 9 in the bag. Just as I was about to take in a breath and go, my upper body floated slowly backward -without my feet doing the same. The Iron Angel must’ve set the bar back in the rack for me.
Good set especially considering how fucked my hip flexor was the last couple days.
ss with band pull aparts x 100
& ss with BW pushups x 75
Back Raises
10# x 20
BW x 30
Assisted pullups 85# x 24
Thursday, November 2, 2017
20 minutes stationary bike mild pace
15 sec bike sprints x 10 EMOM
Friday, November 3, 2017
Cycle 21 (Anchor) Week 1 Day 2 -3’s PR Week
Bench Press TM 330
Bar x 15
135 x 8
185 x 5
205 x 3
235 x 5
265 x 3
300 x 9 New Rep PR
Just fucking killed it. Never in doubt.
DB Kroc Rows 95lb
2 warmup sets of 5
95 x 20/ side
DB Bench Press 60# x 60 total (15,15,10,10,10)
Face Pulls 50# x 50 total
Ab Roller x 25 total
I’ve been feeling sleepy and lethargic the past few weeks, so to have a lift like this was killer, dude.