20 minutes stationary bike - cruising speed (HR zone 2)
BW Pullups x 4, 3, 3
15 minutes stationary bike - determined pace (9 min in HR zone 4)
Sunday, April 3, 2022
warmup with speed rope, foam roll, stretching
Deadlift TM 375 week 2 (misloaded to TM 365 for some reason)
warmup with 135, 225
255 x 3
295 x 3
330 x 11 - in a twist of terrible irony, I equaled a PR effort.
I thought it was going too smoothly
Leg Press
388 x 15
478 x 10
568 x 8
Quad Extensions
3 sets of 12 @ 145
BW Chin Ups x 3. 3. 3
Ab roller - 5, 5, 4
Experience tells me I should go easier than I think restarting these.
Another efficient workout, aside from reading TM from the wrong notepad.
After my noonish workout, I came home and ate a satisfactory post-workout meal (steak rice veggies apple & shake)…
And then failed to recover. At all. I actually considered that I was coming down with the flu, 'rona, whatever. Except that I was not running a fever. My wife insisted that I ‘walk it off.’ So:
1.9-mile walk in 44 minutes. Grandma pace. I felt that awful.
Sunday, April 10, 2022
20 minutes stationary bike @ 65% HR
Still felt like shit, plus I had to do the week’s shopping and meal prep, iron shirts. Shit like that. I felt a shade better after a late afternoon nap.
Monday, April 11, 2022
Warmup with speed rope, stretch & foam roller
Deadlift TM 375
warmup with 135, 225, 265
285 x 5
320 x 3
355 x 9 - Tied Rep PR …Again. I left #10 on the table, too. Damn it.
Lat Pulls -5 sets
EZ Bar Curlz - 3 sets
I didn’t want a repeat of Saturday, so I checked out here.
OH Press TM 205
Warmup with 95, 115, 135
155 x 5
175 x 3
195 x 5 -barely
Chest-supported T-Bar Row
90 x 8
115 x 10, 8
BW Dips x 18, 12, 10, 8, 7, 5
BW Chinups x 3, 3, 3, 2
Chinups Assisted 55# x 6, 6
Rear Delt Flye Machine - 3 sets
10 minutes cycling at urgent pace @ 80% HR
End of Cycle, and end of the 3-cycle program. It’s the first time I’ve been so consistent in my programming compliance in maybe 3 or 4 years. I’m gonna stick with PR sets and make some adjustments to my assistance.
Of note: A year ago on this date I weighed in at 284. My most recent scale readings have floated between 248-251, so that’s a really nice victory. My upper lifts have been lopped off radically, but I can actually set up properly for the deadlift without trying to work around a big belly. It’s all a give and take.
3.25-mile walk. Long twilight and full moon to light the way.
Saturday, April 16, 2022
Warmup with speed rope, stretching and foam roller. Extended club mix.
Squats Deload Week
Warmup with Bar, 135, 165, 195
225 x 5
255 x 3
285 x 2
315 x 1
Next cycle my TM will drop to 310, so this was just a little 70-80-90-100 run-up.
For the week I had 3 lifts at deload intensity, 105 minutes on the bike at zone 2 heart rate, and only 11± miles walking.
Sunday, April 24, 2022
New 5/3/1 Cycle - OG PR sets
Warmup with speed rope, foam roller, stretching
Squats TM 310 Week One
Warmup with bar, 135, 165, 185
215 x 5 (misload vis-a-vis 205)
235 x 5
265 x 14 - Legs “We goin’ to 20!” Lungs and heart “WTF?!?!?! Stop now!”
My conditioning is still obviously abysmal.
RDLs
Warmup with 135, 185, 225
255 x 12 - another lungbuster
Pullups, Assisted
70# Assist x 8, 7
55# Assist x 8, 6
Biceps Complex
DB Incline, DB Concentration, DB Drags - 3x times through
Using 20#, arms were toast…
Deadlift TM 365
135, 185, 225 x 5
245 x 5
275 x 5
315 x 12
Hack Squat Sled
90, 140, 180 x 5
230 x 10
Chin Ups
70, 55# assist x 4
BW x 4, 3, 3
40# assist x 5, 5
Cable Hammer Curlz - 3 sets
Abench Crunch Machine - 4 x 15
So I went into the DLs confident I could pull 15. I made a plan to go 5-4-3-2-1. In other words: do 5 (puff, puff, puff) 4 more (puff, puff, puff) etc. In hindsight, maybe 4-3-3-2-2-1 would have got me there… but then again, either I get to 15 with brute strength or I don’t. Timing when I take a few extra breathes doesn’t make me stronger.
Using the cable apparatus for hammer curlz was not a premier choice, but the high-schooler gymbro factor was high tonight. Groups of 'em working around every worthwhile piece of assistance apparatus.
I also only got in 1.5 miles or so of walking. I guess I should be happy I got in what I got in.
1.25 mile walk - shit, I guess I was busy, chores and crap all day.
Monday, May 2, 2022
warmup with BW squats and some half-assed stretching
Squats TM 310 week 2
Bar, 140, 170, 190
220 x 3
250 x 3
280 x 10 - This time my lungs weren’t the issue. Sciatica stabbed me in the butt.
RDLs
135, 185, 225
265 x 5 - These don’t really work during sciatica flare up either
Pullups, Assisted
70#, 55# assist x 6 each
BW x 3
Sciatica fucked these, too.
Cable Curl Complex (Reverse, EZ narrow, EZ wide) - 3 times through
That knife in the topside of my butt cheek showed up for these also.
So I took some Advil when I got to the office this morning, and it wore off just in time for this evening’s lift. A shame, as my hips felt loose and I felt solid and strong.