Thursday, April 26, 2018
20 minutes stationary bike at cruising speed
Bike sprints 8 x :20 EMOM
Friday, April 27, 2018
Cycle 26 Week 2 Day 4
Speed Rope x 325
Simple 6
14# Med Ball throws x 15
OH Press TM 200 -3’s Week
Bar x 15
80 x 5
100 x 5
120 x 5
140 x 5
160 x 5
180 x 11 -#12 ended at my nose, just missing a Rep PR
FSL Rest Pause 140 x 12, 3, 2
Chins/Pulls with 85# assistance x 50 total (mainly 3 grips used)
Arnold Presses 30#/side x 50 total
Face Pulls x 75
Sunday, April 29, 2018
Stationary bike 20 minutes
Cable curlz
Monday, April 30, 2018
Cycle 26 Week 3 Day 1
BW 270
Warmup w Jumping Jacks x 25; 10 BW Squats; 10 Mountain Climbers x 3 times through
Squats TM 325 5/3/1+ Week
Bar x 10
135 x 5
175 x 5
225 x 3
245 x 5
275 x 3
305 x 10 New Rep PR
RDLs 175 x 50 total
Leg Curls
20 min stationary bike
New Ache: Right elbow during squats - I’ve heard others complain of this, but I’ve always escaped it. Nothing different in my set-up so, fingers crossed, this is just an anomaly.
Wednesday, May 2, 2018
Cycle 26 Week 3 Day 2
Speed Rope x 300
Simple 6
10# Med Ball Throws x 15
Bench Press TM 310 5/3/1+ week
Bar x 10
135 x 5
185 x 5
205 x 3
235 x 5
265 x 3
295 x 7 -My Bench press is tanking fast. The shoulder was the worst it’s ever been. A guy noticed how much pain I was in, and handed me his tube of BioFreeze.
DB Rows 85# x 60/side total
Face pulls x 100
triceps rope pulldowns
20 minutes stationary bike - at least something went right tonight.
Thursday, May 3, 2018
Stationary bike x 20 min then StepMill sprints :30 x 4 EMOM -I need to adjust these a tad.
Friday, May 4, 2018
Cycle 26 Week 3 Day 3
Speed Rope x 350
Simple 6
Agile 8
Box Jumps x 15
Deadlift TM 335 -5/3/1+ Week
135 x 5
185 x 5
225 x 3
255 x 5
285 x 3
320 x 10 ok, I guess
Hack Squat Rack 230 x 35 total
Called it a little early as I came in late tonight after a little 5 hour errand that includes a stop at a favorite Mexican restaurant I don’t get to visit often. After four hours plus in the car plus taco burps, it wasn’t an optimum situation for a workout…plus halfway in I realized I accidentally left all the kids’ electronic devices in a black bag that looks like a purse on the rear floorboard of my vehicle, while parked the the No. 1 site for vehicle break-ins in town.
Sunday, May 6, 2018
Cycle 26 Week 3 Day 4
Speed Rope x 350
Simple 6
Med Ball Throws x 15
OH Press TM 200
Bar x 10
95 x 5
120 x 5
135 x 3
150 x 5
170 x 3
190 x 9
FSL Rest Pause 150 x 10, 3, 2
Chins/Pullups 85# assist x 50 total (4 different grips)
Getting to 50 was a lot easier than last. Progress.
Arnold Press 30#/side x 50 total
Face pulls x 60
20 minutes stationary bike
Nice body of work today. Cycle finished. Will de-load in hopes of shoulder recovery.
Impressive sight of the day: Watched the dude in the rack behind me do hip/glute bridge thrusts with 500.
Monday, May 7, 2018
Beginner Prep School-type warm-up
30 minutes stationary bike
Tuesday, May 8, 2018
Cycle 26 Deload
Beginner Prep School Warm-up
Squats TM 325 Deload
Bar x 5
135 x 5
165 x 5
195 x 5
225 x 3
255 x 2
285 x 2
315 x 1
315 x 3
345 x 1
Was just going to do my standard light deload (stop at 70%) but was getting some advice from a seasoned powerlifter who’s the same age as me. He does 6 plates for reps, so you’re damn right I’m going to listen to what he’s got to say. So the extra singles were worth it. Lower bar, proud chest, quiet feet, back less horizontal in the hole.
Leg Curlz 3 sets
Back Raises 3 sets
Abench Crunches 4 sets
20 minutes stationary bike
Thursday, May 10, 2018
Stationary bike 30 minutes
Friday, May 11, 2018
3 rotations of 25 jumping jacks, 10 BW Squats, 10 mountain climbers
2 hours intermittent napping while Yankees-A’s played in the background. Oops.
Saturday, May 12, 2018
Cycle 26 De-load con’t
Speed Rope x 325
Agile 8
Simple 6
Box Jumps x 10
Deadlift TM 335
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
345 x 1
375 x 2 -Really solid double
Hack Squats
4 sets of 180 x 5
Lat Pulls
Abench Crunches
20 minutes stationary bike
Monday, May 14, 2018
Cycle 26 De-load wrap up
Jumping Jacks x 100
Simple 6
1 mile walk to gym
OH Press TM 200
Bar x 10
85 x 5
105 x 5
125 x 5
145 x 3
165 x 3
185 x 2
205 x 1
225 x 1
245 x 1 New PR -5lb best. -sticking point from eyes to top of head, rest was smooth.
…and best of all no shoulder pain.
Chest Supported DB Rows 45# x 45
Face Pulls
Triceps pulldown rope
1.55 mile scenic route walk home
Notes: Props to the young lady on the rack in front of me keeping sight line to the mirror clear when I addressed the bar.
School gyms must be locked up because there were at least 2 dozen extra high school aged kids wandering around in groups of 3 and 4 - many with matching shirts. WTF? Next week the Fresno State Rec Center goes into summer mode, so it should be really ridiculous soon.
I’m sure I gained 2 lb on my walk home simply by inhaling airborne pollen…
Tuesday, May 15, 2018
30 minutes stationary bike
Wednesday, May 16, 2018
Cycle 27 Week 1 Day 1 -Triumvirate Deluxe
Speed Rope x 300
Mobility
Box Jumps x 15
Squats TM 335
Bar x 10
135 x 10
165 x 5
195 x 3
225 x 5
255 x 5
285 x 13 -New Rep PR
with Band Pull Aparts x 100
RDLs 165 x 40 total
Chins/Pullups w/ 85# assistance x 50 total
Ab Rollouts x 20 -Let’s get back into these slowly
Earlier in the day I did a little impromptu cardio. I was called for a jury duty pool, and the courtroom was on the 5th floor, so I took the stairs. I kept up a pretty steady pace for all 5 flights (actually 6 as there are two 2nd floors for some reason) but when I got to the top I was breathing pretty hard and desperately tried to stifle it, with both my pride and safety on the line (wheezing in a high-security building is a bad look). Five floors and sucking wind like that? I’m in worse shape than I thought.
Friday, May 18, 2018
Cycle 27 Week 1 Day 2
Speed Rope x 350
Simple 6
Med Ball Throws x 15
Bench Press TM 315 -5’s week
Bar x 15
135 x 8
165 x 5
185 x 3
205 x 5
235 x 5
270 x 11 -Weak
DB Rows 80# x 60/side
DB Bench Press 55# x 60/side
Face Pulls x 100
20 minutes stationary bike
My shoulder flared back up, leaving the triumphant experience Monday a distant memory.
Sunday, May 20, 2018
Cycle 27 Week 1 Day 3
Speed Rope x 350
Mobility
Box Jumps x 15
Deadlift TM 345 -5’s Week
135 x 10
185 x 5
225 x 3
225 x 5
265 x 5
295 x 15 -Tied Rep PR
ss with Band Pull Aparts x 100
Front Squats
95 x 5
135 x 10
155 x 10
175 x 5
190 x 5
205 x 3
Lat Pulls x 55
Monday, May 21, 2018
Cycle 27 Week 1 Day 4
Some warmup and mobility
OH Press TM 205 -5’s Week finale
Bar x 15
75 x 8
95 x 5
115 x 3
135 x 5
155 x 5
175 x 14 New Rep PR - Okay, #14 was kinda ugly, but #13 went up without too much fuss so, I’m satisfied
FSL Rep Pause 135 x 10, 3, 3
ss Face Pulls x 75
with Triceps Rope Pull-downs x 50
Cable Rows x 40
20 minutes stationary bike
Wednesday, May 23, 2018
Cycle 27 Week 2 Day 1 -BW 272
Speed Rope x 325
Mobility
Box Jumps x 15
Squats TM 335 -3’s Week
Bar x 15
135 x 6
185 x 5
205 x 3
235 x 3
275 x 3
300 x 11 New Rep PR
Band Pull Aparts x 92 -fucking band disintegrated
RDLs
135 x 10
155 x 40 total
Abz
Started to bike, found the 2 broken ones…the one I know works? Right between two snotty young women who would probably report this pervey old man to the front desk for stalking or creeping or something. Sometimes I like making trouble, sometimes I don’t.
Thursday, May 24, 2018
30 minutes stationary bike
Friday, May 25, 2018
Cycle 27 Week 2 Day 2
1 mile walk to the gym
Speed Rope x 325
Simple 6
14# Med Ball Throws x 15
Bench Press TM 315
Bar x 15
135 x 5
165 x 5
195 x 3
225 x 3
255 x 3
285 x 8 …and yet another shit show. I’m backsliding something awful here.
315 x 2 -Just did 2 solid reps for ego. 3rd may have been a grinder. I was in no mood to explore this.
FSL 225 x 5 x 3 just wanted some good form work.
DB Rows 80# x 60/side
DB Bench Press 60# x 60/side
Face Pulls x 100
Hammer Curlz for gun show
1.8 mile walk home
Sunday, May 27, 2018
Cycle 27 Week 2 Day 3
Speed Rope x 300
Mobility
Box Jumps x 15
Deadlift TM 345 -3’s week
135 x 10
185 x 5
225 x 3
245 x 3
275 x 3
315 x 13 -New Rep PR
Front Squats
95 x 5
135 x 8
155 x 8
175 x 6
None of these felt strong. My top DL set pretty much wiped me out.
Lat pulls x 60
stationary bike x 20 minutes
Shitty eating and being super-sedentary all day Saturday and Sunday morning made the back and hips extra tight and creaky, and led to me flaming out pretty early. The lat pulls and bike were done after a one-plus hour break to take care of family matters.
Tuesday, May 29, 2018
Cycle 27 Week 2 Day 4
Jumping Jacks til sweat commenced
Simple 6
OH Press TM 205
Bar x 10
85 x 5
105 x 5
125 x 3
145 x 3
165 x 3
185 x 10 -Not my best effort here
FSL Rest Pause 145 x 10, 3, 2
Chest Supported DB Rows 45#/side x 50 total
Arnold Presses 35#/side x 40
Face Pulls x 45
Stationary bike x 20 minutes
Wednesday, May 30, 2018
Stationary bike for 20 min
Agile 8 and Simple 6
Thursday, May 31, 2018
Cycle 27 Week 3 Day 1
3 rotations of -25 jumping jacks; 10 BW squats; 10 Mountain Climbers
Box Jumps x 15
Squats TM 335
Bar x 10
135 x 5
185 x 5
225 x 3
255 x 5
285 x 3
320 x 9 New Rep PR
Band pull aparts x 100
RDLs
135 x 5
185 x 10
185 x 10
185 x 5
135 x 10
135 x 10
Ab roller x 25
Pulls/Chins
w/ 55# assistance x 30
Friday, June 1, 2018
0.5 mi run in 5:40
20 minutes stationary bike
Saturday, June 2, 2018
Cycle 27 Week 3 Day 2
Speed Rope x 325
Simple 6
Med Ball Throws x 15
Bench TM 315
Bar x 15
135 x 5
175 x 5
205 x 3
235 x 5
265 x 3
300 x 7 -Could’ve been worse
FSL 235 x 5 paused. Shoulder pain upgraded to shooting pain. Fuck this.
Cable rows 3 x 12
Called it here.
Why?
What is going on that needs to be done different to eliminate this issue?
Is the form nailed down? Are there imbalances? What muscle group can you bring up to aid this issue? What rehab mobility work are you doing? Are you getting enough warmup…
Why?
The very simple answer is bursitis. I’ve had it forever, and it flares something awful now and then. I keep track of things that trigger it and hope to avoid them. Sometimes routine stuff sets it off. I know from the past that doing nothing (stopping upper body lifts) doesn’t cure it.