Thursday, May 19, 2016
Cycle 3 Week 2 Day 2
I’ve been warming up with speedy jumping jacks for the past few weeks. Will spring for a decent jump rope soon and transition into using that for warm ups. Fast feet coming soon.
Agile 8
Box Jumps 3 x 5
Deadlifts
After seeing my efforts last week on video, I redoubled my focus on making sure my technique was better, making sure I came to a dead stop in between reps, and fully locking out -despite some challenges in doing so. (I’ll start another thread on this unit crushing ‘crisis’).
The lower reps on the ±set is the price I paid for proper form. I accept that. At least no one came up to me up in the rack afterward and asked “Are you doing some crossfit thing?”
135 x 5
145 x 5
175 x 3
205 x 3
230 x 3
260 x 7
260 x 1 Just to double check my lockout.
Stupid octagon shaped plates walked the bar out from me in between reps.
SST Front Squats
115 x 8
135 x 8
155 x 6
Hanging Leg Raises
3 x 10
Meh.
Sunday, May 22, 2016
Cycle 3 Week 2 Day 4
Agile 8
Press
Bar x 15
70 x 5
85 x 5
100 x 5
120 x 3
140 x 3
155 x 11
One short of a Rep PR…
SST Close Grip Bench Press
Bar x 10
135 x 8
155 x 8
175 x 6
BW Dips: 8
Pulls/Chins with 75# assistance
6, 6, 6, 6, 4, 4
Monday, May 23, 2016
Cycle 3 Week 3 Day 1
Warmup: 80 4-count jumping jacks (in lieu of yet purchased jump rope)
DeFranco’s Agile 8
3 x 5 Box Jumps
Squats
Bar x 10
135 x 8
155 x 5
175 x 5
220 x 5
250 x 3
280 x 6 New Rep PR
Stiff-Legged Dead Lifts
155 x 5
175 x 5
195 x 5
Weighted Sit-Ups
5 x 10
Wednesday, May 25, 2016
Cycle 3 Week 3 Day 2
Bench Press TM 293
Bar x 20
135 x 5
155 x 5
185 x 3
220 x 5
250 x 3
280 x 7 New Rep PR. Barely, but I got it.
SST - Incline Press
145 x 5
165 x 5
185 x 5
DB Rows (each arm, duh)
85 x 15
85 x 12
Dreadmill
20 mins, Incline 8.5 @ 3.1mph
covered 1.05 miles
Friday, May 27, 2016
Cycle 3 Week 3 Day 3
Warm up with 90 4-count jumping jacks
Agile 8
Box Jumps 3 x 5
Deadlift
135 x 5
155 x 5
185 x 5
225 x 5
245 x 3
275 x 5
Proper junk-crushing lock out and no touch-and-go
They all went up easy but re-setting and re-positioning after every rep (thanks to octogonal plates) sucked all my energy on my last set.
SST Front Squat
135 x 5
155 x 5
175 x 5
Hanging Leg Raises
w/ straight legs - 5, 5
with bent knees - 10, 10, 10
Saturday, May 28, 2016
Cycle 3 Week 3 Day 4
Med Ball Throws/Slams
5 slams
5 chest throws
5 overhead throws
5 backward overhead throws
Thank you to the TRX contraption that served as my partner today.
Press
Bar x 20
70 x 5
85 x 5
100 x 5
130 x 5
145 x 5 (only supposed to do three, but I spaced out)
165 x 8 One short of a rep PR. See above. I think that cost me.
Close Grip Bench Press
135 x 10
155 x 5
175 x 5
195 x 5
Chins/Pullups
Bodyweight close grip supinated - 3
70# assistance
Wide pronated 6
wide neutral 6
close supinated 6
close neutral 6
wide pronated 4
wide neutral 4
Run- lasted .52 miles in 5:30 before my legs started to really tighten up…
Tuesday, May 31, 2016
Cycle 3 Week 4 Day 1&2 (combined)
Deload Week
Shitload of jumping jacks
Agile 8
10 ball slams
Box Jumps 2 x 5
I burned 10 minutes just trying to find one. W T F, Chuck.
It’s insane how crowded my gym has become the last few months. Recent closure of the Fitness 19 down the street, plus the Fresno State Rec gym with reduced hours is making a mess of things. And now there’s a barbell missing from the free weight area, going on 6 days MIA now.
Skwaaats (Deload)
Bar x 20
135 x 5
155 x 5
175 x 5
Stiff Legged Deadlift
135 x 5
135 x 5
135 x 5
Weighted situps 25#
5 x 10
Since I have a blood draw tomorrow morning, and lifting the same day is bad news (I’ve made that stupid mistake before), I’m doubling up on my lifts tonight.
Bench Press Deload
Bar x 20
135 x 5
155 x 5
175 x 5
Incline
95 x 5
115 x 5
135 x 5
DB Rows
70/arm x 20
Sprints on Precor bike
6 x :15 with :45 recovery
No post-workout protein bar or shake for Big Jeff. He has a blood draw in the morning with a 12 hour fast.
F me.
Thursday, June 2, 2016
Cycle 3 Week 4 Days 3 & 4
Deload week
Box Jumps 3 x 5
Deadlift
135 x 5
155 x 5
175 x 5
Front Squats
95 x 5
115 x 5
135 x 5
5 Ball slams. While setting up the rack for shoulder press, lady snags my Med ball.
Press (Still deloading)
Bar x 20
75 x 5
95 x 5
105 x 5
Close Grip Bench Press
95 x 5
115 x 5
135 x 5
Chins/Pulls
BW x 3 close supinated
w 70# assistance
5 wide pronated
5 wide neutral
5 close supinated
Deload done.
Eager for Cycle 4 to commence.
Monday, June 6, 2016
Cycle 4 Week 1 Day 1
Agile 8
Box Jumps 3 x 5
Squats TM 303
Bar x 12
120 x 5
150 x 5
185 x 5
200 x 5
230 x 5
260 x 9 New RP PR
Maybe had a 10th in me but my ears were ringing louder each rep.
Still Legged Dead Lift SST TM 235
120 x 10
140 x 10
165 x 10
Assistance
Leg Curls
3 Sets 70 x 10
Hyper Extensions
BW 3 x 10
Weighted Sit Ups
25# 3 x 15
Sprints on Precor bike
8 x :15 with :45 to 1 min recover
Wednesday, June 8, 2016
Cycle 4 Week 1 Day 2
Bought a speed rope. Fast feet imminent…
…when I learn how.
Jump rope- 100 clunky jumps. I am determined to improve
Agile 8
3 x 5 Ball slams
Bench Press TM 297
Bar x 20
135 x 5
155 x 5
185 x 3
195 x 5
225 x 5
255 x 11 New Rep PR
SST- Incline Press TM 210
105 x 10
125 x 10
145 x 10
Assistance
DB Rows
85 x 15/arm
85 x 12/arm
Triceps rope pulldown
50 x 10
50 x 10
42.5 x 10
Face Pulls
25 x 10
20 x 10
20 x 10
Barbell Curls (EZ bar)
3 sets of 40 x 10
.75 mile run in a tad over 9:00
Serious DOMS in my hammies from the light-ass leg curls I did on Monday. Just happy to not have a cramp lock me up on a spinning treadmill.
Except for the run, this was quality.
Friday, June 10, 2016
Cycle 4 Week 1 Day 3
Speed rope 125
Speed is used loosely in this context. But still better that Wed.
Agile 8
Box Jumps 3 x 5
Deadlift TM 299
135 x 5
155 x 5
185 x 3
195 x 5
225 x 5
255 x 10
Last set got better each rep. Still emptied the tank with the effort.
Front squats SST TM 205
105 x 10
125 x 10
145 x 10
Weighted situps 25#
3 set of 10
Big Jeff, meet Good Mornings. First attempt at these so I went really light. Threw a 60# fixed barbell on my back and went for it. Managed a set of 10, but the bar kept slipping off of my rear delts and onto my neck. This will require more work.
Went home.
Saturday, June 11, 2016
Cycle 4 Week 1 Day 4
Agile 8
Med Ball throws: 5 chest pass, 5 overhead, 5 overhead backward
Press TM 175
Bar x 20
70 x 5
85 x 5
105 x 3
115 x 5
135 x 5
150 x 10
SST -Close Grip Bench Press TM235
115 x 10
140 x 10
165 x 10
Pulls/Chins 75# assistance
8 wide pronated
8 wide neutral
8 close supinated
4 close neutral
4 close neutral
Dips w 75# assistance
2 x 10
Face Pulls
3 sets of 25 x 10
EZ bar curls
30 x 10
40 x 10
40 x 10
Monday, June 13, 2016
Cycle 4 Week 2 Day 1
Agile 8
Box Jumps 3 x 5
Squats TM 303
Bar x 10
135 x 5
155 x 5
185 x 3
215 x 3
245 x 3
275 x 7 New Rep PR
SST- Stiff Legged Dead Lift TM 235
140 x 8
165 x 8
190 x 6
Ab Wheel (new apparatus to me)
2 x 10
Started 3rd set, then stopped when I felt a pull in my belly that seemed beyond ordinary.
Leg Curls
3 sets
90 x 10
Hyper extensions
3 x 10 (BW)
Precor Bike Sprints
10 @ :15
with :45 recovery
Tuesday, June 14, 2016
Cycle 4 Week 2 Day 2
Warm ups- Bajillion jumping jacks
I have that fancy new speed rope, but nowhere to really use it. I’m not confident enough for public display, so the parking lot is out, gym is too f@#$%ing crowded, and I was scolded by She Who Must Be Obeyed for using in the living room, and knocking popcorn ceiling pieces all over the damn place. In 2 weeks I will have a garage and nice green area at my new digs. In the meantime, skill-free jumping jacks it is.
Agile 8
Bench Press TM 297
Bar x 20
135 x 5
155 x 5
185 x 3
210 x 3
240 x 3
270 x 8
Incline Press TM 210
125 x 8
145 x 8
170 x 6
DB Kroc Rows
85 x 15/s
85 x 12/s
Triceps rope pulldown
3 sets 50 x 10
Face Pulls
3 set 30 x 12
EZ Bar Curls
3 set 40 x 10
I could have had the lift done in 40 minutes, but had to wait for chatters/cellpone-stare-ers. Get to work, or get the f@#$ outta my way!
Thursday, June 16, 2016
Cycle 4 Week 2 Day 3
Warm Up
90 4-count jumping jacks
Agile 8
Box Jumps 3 x 5
Deadlift TM 299
135 x 6
155 x 5
175 x 5
210 x 3
240 x 3
270 x 9
Best top set in a while
Front Squats
125 x 8
145 x 8
165 x 6
Good Mornings
60 x 12
These still suck
Hanging Leg Raises
1 x 10
Felt Monday’s Ab roller way too much in the last few reps.
Sprints
40 yds x 8
Friday, June 17, 2016
Cycle 4 Week 2 Day 4
OH Press TM 177
Bar x 20
70 x 5
85 x 5
105 x 5
125 x 3
145 x 3
160 x 9
CGBP
135 x 5
145 x 8
165 x 8
195 x 6
Face Pulls
3 sets 25 x 10
Wednesday, June 22, 2016
Cycle 4 Week 3 Day 1
Workout shifted back a few days. Monday was movie night with the kids (Finding Dory), and Tuesday something didn’t agree with my stomach, which led to a whole bunch of another type of “squat day”.
Agile 8
Box Jumps 3 x 5
Squats TM 303
Bar x 10
135 x 5
155 x 5
185 x 3
230 x 5
260 x 3
290 x 5
First time I haven’t hit a Rep PR on squats since starting this in March. Still a decent bounce-back from my fragile condition yesterday.
And there is this dude who insists on doing ab work among the three tightly aligned power racks - like about 2 steps behind where I walk out to. I should note I have never done 290lb for anything more than a single before, and had I lost it, the dumbass would have been crushed.
SST Supplemental SLDL TM 235
135 x 5 WU
155 x 5
175 x 5
200 x 5
Weighted situps 10#
3 x 15
Couldn’t find the ab roller
Leg Curls
3 sets - 65 x 12
Back Extensions
2 x 12
Precor Bike Sprints
10 x :15 sprints
with :45 recovery
Except for missing the rep PR, decent workout.
Thursday, June 23, 2016
Cycle 4 Week 3 Day 2
Moving day is tomorrow. I need to pack so trip to the gym is slightly abbreviated.
Bench Press TM 297
Bar x 25
135 x 5
155 x 5
185 x 3
225 x 5
255 x 3
285 x 6
SST - Incline Press TM 205
135 x 5
160 x 5
180 x 5
I fear these my be taking a toll on my shoulder.
DB Rows
85 x 15/side
85 x 12/side
triceps row pulldown
50 x 10
50 x 10
50 x 10
face pulls
3 sets
35 x 10
EZ bar curls
3 sets
50 x 10
Go home and pack
So I’ve missed one full week at the gym due to moving and all of the laborious unpacking that followed. I went to the gym Friday after work not expecting much, but really stoked to just get back in and back to work.
Friday, July 1, 2016
Cycle 4 Week 3 Day 3
Jump Rope- more room to do this at home
175 total for warm-up
Agile 8
Box Jumps 3 x 5
Deadlift TM 299
135 x 6
155 x 5
175 x 5
225 x 5
255 x 3
285 x 7 New Rep PR
Nice confident top set.
SST- Front Squats
95 x 5
135 x 5
155 x 5
175 x 5
Hanging Leg Raises
3 x 10
Cut out early because I still had a ton of shit to do at the new digs.
Sunday, July 3, 2016
Cycle 4 Week 3 Day 4
14# Med Ball Slams
Overhead Press
Bar x 20
85 x 6
110 x 5
125 x 5
135 x 5
150 x 3
170 x 7
Meh
Close Grip Bench Press
135 x 5
150 x 5
175 x 5
200 x 5
Supersetted Chins and Dips with 75# assistance
Chins 4 x 8 -4 different grips
Dips 3 x 10
Face Pulls
3 sets of 35 x 10
Attempted a mile run- got about .51 in 5:50 before the calves tightness became too much…