Friday, July 5, 2019
Cycle 40 De-load
Speed Rope x 300
Mobility
15 Med Ball Throws
Bench Press TM 335
Bar x 15
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
305 x 2
335 x 1 All’s fine here
355 x 0 Really?!?!? Maybe I subliminally knew this wasn’t necessary, and just didn’t give a fuck. My poor 140# spotter pulled a deadlift PR off my chest.
Cable Rows 3 sets of 10
20 minutes stationary bike
Sunday, July 7, 2019
Cycle 40 Deload (Kroc’s Simplest Deadlift Program Week 8) -Which means no deadlifting?!?!?!
Speed Rope x 325
Mobility
Good Mornings
Bar x 10
95 x 10
115 x 10
135 x 10
135 x 10
Glute Drive Machine (Hip thrust Nautilus machine)
105 x 10
205 x 10
205 x 10
205 x 10
Leg Curlz 3 x 10
Monday, July 8, 2019
30 minutes stationary bike
Tuesday, July 9, 2019
Cycle 40 De-load
OH Press TM 220
Bar x 15
95 x 8
115 x 5
135 x 5
155 x 5
175 x 3
200 x 2
225 x 2 -Good double
Lat Pulls
4 sets of 8 @ 140#
Face Pulls 3 sets of 12
20 minutes stationary bike
Thursday, July 11, 2019
Cycle 41 Week 1 Day 1
Mobility
Box Jumps x 15
Squats TM 375 (Rhodes 5x5/3/1)
Bar x 10
135 x 5
185 x 5
225 x 5
260 x 5
295 x 5
325 x 5
325 x 5 -Struggled with form here.
325 x 5
Leg Press
388 x 15 x 3 sets
Lying Leg Curls
110 x 8 x 3 sets
Band Pull Aparts x 100
Calves 3 sets
Cable Shrugs 3 sets
Abench Crunches x 40
Seated Incline Curl machine -3 sets
Light crowd and really efficient work.
Saturday, July 13, 2019
Cycle 41 Week 1 Day 2
Speed Rope x 300
Mobility -lots of it. I’m still crippled from Thurs. leg day.
Med Ball Throws x 15
Bench Press TM 340 (Rhodes 5x5/3/1)
Bar x 15
135 x 8
185 x 5
230 x 5
265 x 5
300 x 5
300 x 5
300 x 5 -No grinders today.
Single-Arm High Cable Rows
5 sets of 10
Decline (slight) DB Press
60#/side x 10 x 5 sets
Lat Pulls
3 sets of 12 @ 120#
Rear Delt Flyes
4 sets of 10
Sunday, July 14, 2019
5 min elliptical warmup
Stationary bike sprints 5 x :30 w/ 1 min recovery.
15 min. stationary bike at cruising pace
Monday, July 15, 2019
Cycle 41 Week 1 Day 3
Deadlift -Week 9 of Matt Kroc’s Simplest Deadlift Program. 4 sets of 5 @80% (350) of 1RM (435)
135 x 10
225 x 5
225 x 5
275 x 3
315 x 5
350 x 5
350 x 5
350 x 5
350 x 5
Brutal.
Good Mornings
135 x 10 x 3 sets
These are much tougher fatigued than when fresh.
Nautilus Glute Drive
225 x 10 x 2
Butt said no to third set
Calves
Spent
Tuesday, July 16, 2019
5 min stationary bike warmup
Stationary bike sprints 5 x :30 w/ 1 min recovery.
15 min. stationary bike at cruising pace
Wednesday, July 17, 2019
Cycle 41 Week 1 Day 4
Speed Rope x 350
Mobility
Med Ball Throws x 15
OH Press
Bar x 15
95 x 5
115 x 5
135 x 3
145 x 5
170 x 5
190 x 5
145 x 5 x 5
Assisted Chins/Pullups x 38
BW Dips x 35
Chest Supported T-Bar Row 3 sets of 8 @ a plate and a half
Rear Delt Flyes
Friday, July 19, 2019
Cycle 41 Week 2 Day 1
Mobility
Box Jumps x 15
Squats TM 375 (Rhodes 5x5/3/1)
Bar x 10
135 x 6
185 x 5
225 x 3
265 x 5
300 x 5
335 x 5
335 x 3 -Failure. Went crashing into the rack on rep 4 -from the hole…
335 x 2 -just to regain some confidence (and dignity)
335 x 1 -nothing here. Re-racked and moved on
Leg Curls
3 sets of 10 at 100#
Calves
EZ Bar Curlz
50 x 20, 16, 8 w/ 30 second rests
Bad days happen, but this maybe indicative that I may have bitten of more than I can chew with the Rhodes variation and where my TMs stand.
Sunday, July 21, 2019
Cycle 41 Week 2 Day 2
Speed Rope x 350
Mobility
Med Ball Throws x 15
Bench Press TM 340 (Rhodes 5x5/3/1)
Bar x 15
135 x 5
185 x 5
225 x 3
245 x 5
275 x 5
305 x 5
305 x 5
305 x 5 -Really good final set
Cable Rows 5 sets of 10
DB Bench Press (Slight Decline)
#60/side x 50 total
Rear Delt Flyes 3 sets of 10
20 minutes stationary bike
Tuesday, July 23, 2019
Cycle 41 Week 2 Day 3
Deadlift -Week 10 of Kroc’s Simplest Deadlift Program 4 sets of 3 @ 85% (370) of 1RM (435)
135 x 8
225 x 5
275 x 3
315 x 3
335 x 1
370 x 3 Mixed grip to here
370 x 3
370 x 3
370 x 3
Nautilus Glute Drive
195 x 10 x 3 sets
Good Mornings
135 x 10 x 2 sets
While waiting for a rack, I felt some serious back pump (or maybe it just tightened up),
made GMs suck even more than normal.
Calves
Got a new leather belt, which I used for most of my DL sets, but it’ll take time to break in, so I went back to my web/velcro belt for my last 2 sets in order to concentrate on pulling rather than the thick slab of stiff leather and metal hardware digging holes in my flabby and bloated midsection.
Thursday, July 25, 2019
Cycle 41 Week 2 Day 4
OH Press TM 225
Bar x 10
95 x 8
115 x 5
135 x 5
160 x 5
185 x 5
205 x 5
160 x 5 x 5
Lat Pulls
5 sets of 10
Hammer Strength Incline
3 sets of 10
Face Pulls
3 x 15
It was over 100F (38C) today with precipitation, so today’s work was a soul sucking muggy slog.
This may be my last lift for a week or 2 as my family finds itself suddenly moving. A larger unit became available, so we jumped on it, and so we have to move, like now. Bonus suckage as it expected to climb to 110F (43C) here at some point this weekend. Timing is everything. Then were on a little out of town trip after that.
Friday, August 2, 2019
Cycle 41 Week 3 Day 1
Speed Rope x 350
Tons of Mobility work -needed it
Box Jumps x 15
Squats TM 375 (Rhodes 5x5/3/1 -maybe)
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 4 -pretty good so far
345 x 1 -nothing there
Leg Press
3 plates x 10 x 3 sets
RDLs
185 x 10 x 3 sets
Leg Curls
3 sets of 10
Calves
I’ve spent the last week moving into a new apartment during a heat wave, and I feel pretty awful. Yesterday I couldn’t even quench my thirst…I downed at least 2 gallons of water. On top of all that I think the third cycle of Rhodes 5x5/3/1 was ill-advised. I’ll be back to basics next month.
Tuesday, August 6, 2019
Cycle 42 Week 3 Day 2
Bench Press TM 340
Bar x 10
135 x 8
185 x 5
225 x 3
245 x 5
280 x 5
315 x 5
315 x 4
315 x 4
BB Rows
205 x 5 x 5
DB Bench Press
55s x 20, 15, 8 (30 sec rests)
Cable Rows 3 sets of 8
Face Pulls
After Friday’s squats it was clear I hadn’t recovered from the rigors of moving. Even with a pretty pedestrian routine, I was crippled well through Monday morning. I felt alright today, despite a stress-filled sleep-free night, and a long day of driving.
Wednesday, August 7, 2019
30 minutes stationary bike
Thursday, August 8, 2019
Cycle 41 Week 3 Day 3
Deadlift - Week 11 of Kroc’s Simplest Deadlift Program (4 x 1 @90%)
135 x 10
225 x 5
275 x 3
315 x 3
365 x 2
390 x 1 mixed grip through this set
390 x 1
390 x 1
390 x 0 poor set up - bailed for safety’s sake
390 x 1 - sucky single
Nautilus Glute Drive
195 x 10 x 3 sets
Calves
Hammer Curlz on Preacher bench
Saturday, August 10, 2019
Cycle 41 Week 3 Day 4
Speed Rope x 325
Mobility
Med Ball Throws x 15
Press TM 225
Bar x 15
95 x 5
115 x 5
140 x 5
170 x 5
190 x 5
215 x 4 Failure.
170 x 5 x 5
Lat Pulldowns (Narrow Neutral Grip)
120 x 12
140 x 10
160 x 8
170 x 6 to 140 x 5 (drop set) to 100 x 9 (drop set)
Triceps rope pulldown
3 x 10
Rear delt Flyes
3 x 12
Monday, August 12, 2019
Cycle 42 Week 1 Day 1
Warm up jacks
Mobility
Box Jumps x 20
Squats TM 345
Bar x 10
135 x 5
185 x 5
235 x 5
265 x 5
305 x 5
235 x 5
235 x 5
235 x 5 Nothing felt good or strong. Really awful quite frankly.
Core: (OK, I consider posterior chain as “core”)
RDLs x 35 total
Leg Curls x 40
Pull:
Spilt grip cable rows 3 x 12
preacher curlz 3 x 12
Push:
Hammer Strength Incline Press -50 total
Could have been better using 20 or so lbs less
The only thing good about an over crowded gym is rest times while waiting for an apparatus. My work capacity sucks ass.
Some macros and food, while we’re here:
2590 calories (target 2700 - 10x BW)
240g protein
238g carb
76g fat
less than 5 hrs sleep last night. Nothing out of the ordinary for me except getting up to piss at 2:30a and 4:00a. Felt like a water dump.
Tuesday, August 13, 2019
20 minutes stationary bike
Dreadmill hill sprints 4 of about :25 each with ramp maxed out.
For reference:
Sleep 5 hrs with (again) 3 wake-ups to piss
Food: 2657 Cals; Carbs 204g; Prot 222g; Fat 110g
Wednesday, August 14, 2019
Cycle 42 Week 1 Day 2
Speed Rope x 300
Mobility
Med Ball Throws x 10
Bench Press TM 325
Bar x 15
135 x 8
185 x 5
225 x 5
255 x 5
285 x 5
BBB at FSL
225 x 10 -Unexpectedly tough
225 x 6 -We really have a problem here
225 x 6 -This wasn’t a fluke.
After re-evaluating my whole purpose here:
185 x 10 -really not much better
185 x 6 -now really tanking
185 x 6
185 x 6 -crawling to get 50 total
This was genuinely awful. I’m trying to determine the cause of my inability to recover. I’m still severely crippled from Monday’s rather pedestrian squat session. My quads and hip flexors are wiped out.
Two plate bench for high reps is not something out of my ability. Back in 2018 I had busted out 16, 9, & 7 reps -after working above 3 plates. I knew sets 4 and definitely 5 would be a serious challenge, but the 2nd set?
I really need to examine what I’ve got going on here and come up with a suitable plan.
Sleep 5 hrs with (and again) 3 wake-ups to piss
Food: 2744 Cals; Carbs 217g; Prot 249g; Fat 96g
Thursday, August 15, 2019
20 minutes stationary bike
Saturday, August 17, 2019
Cycle 42 Week 1 Day 3
Speed Rope x 300
Mobility
Box Jumps x 20
Deadlift TM 375
135 x 10
225 x 5
255 x 5
295 x 5
330 x 5 -Not really solid
255 x 5 x 10 sets (BBS)
Push:
Hammer Strength Decline Machine
1 1/2 plates x 50 total (5 x 10)
Pull:
Lat Pulls 3 sets of 12
Incline Cable Curls 40 total
Core:
Abench crunch machine -50 total