Thanks for following.
Yeah, love me some Kroc rows. And front squats, too. No, not really! I fucking hate them both. But doing them with consistency has helped my big lifts immeasurably.
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Wednesday, September 21, 2016
Cycle 7 Week 3 Day 2
Speed Rope x 350
Upper body mobility & stretching
Med Ball Throws 4 x 5
Bench Press TM 311
Bar x 20
135 x 8
165 x 5
195 x 5
235 x 5
265 x 3
295 x 5 Meh
235 x 9 FSL Weak
DB Bench
60/s x 12, 12, 10, 8
Kroc Rows
85/s x 15, 15
Face Pulls
50 x 10, 10, 10, 10
Run:
.75 mi in 7:40
Legs still suffering serious DOMS from Monday
Calf cramps actually started a minute in.
So after being down and out since Friday with a sinus and upper respiratory infection of some sort, I felt like today would be a good day to make a go at itā¦even at the risk of a Hillary-esque coughing fit.
Tuesday, September 27, 2016
Cycle 7 Week 3 Day 3
Speed Rope x 275
Box Jumps 3 x 5
Deadlift TM 326
135 x 10
185 x 5
205 x 5
255 x 5
285 x 3 Allās well up to this point.
315 x 1 Fuck! It barely moved.
Re-gathered myself.
315 x 1 What the ever living fuck?
Felt fine going upā¦then I put it back down and stopped.
255 x 5 FSL
I normally do 3 sets of FSL on DL, but I stared at the bar for a few, re-racked the weights, did some weighted sit ups (3 x 15) with 10#, then went home to get scolded by She-Who-Must-Be-Obeyed for going to the gym before she felt I was fully recovered.
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Thursday, September 29, 2016
Cycle 7 Week 3 Day 4
Speed Rope x 350
Med Ball Throws (14#) 3 x 5
OH Press TM 189
Bar x 20
75 x 5
95 x 5
115 x 5
145 x 5
165 x 3
180 x 4
I know Iām not well, but this is one less than the same weight last cycle. Def time for a re-set TM.
145 x 8 FSL
Chins w 85# assistance
10, 8, 8
Dips BW
5, 10
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Saturday, October 1, 2016
Cycle 8 Week 1 Day 1
Speed Rope x 350
Agile 8
Long Jumps x 10
Box Jumps 2 x 5
Squat TM 339
Bar x 10
135 x 5
185 x 5
205 x 5
225 x 5
260 x 5
290 x 10 (Matched Rep PR)
225 x 12 FSL
Leg Press
5 sets of 388 x 10
Leg Curl
5 sets 85 x 12
Weighted sit ups
3 sets of 15 with 10#
Precor Bike Sprints
12 x :15 with :45 recovery
Itās great to feel near 100% and finally get some decent work in. And the later in the year we get, the less crowded the gym is.
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Sunday, October 2, 2016
Cycle 8 Week 1 Day 2
Warm Up: Speed Rope
20# Med Ball Throws 3 x 5
The heavy one is a bitch.
Bench Press TM 315
Bar x 10
135 x 8
165 x 5
195 x 5
205 x 5
240 x 5
270 x 8 1/2 With no spotter I set #9 on the bail-out pins.
205 x 12 FSL
DB Bench
5 sets of 55/s x 10
supersetted with
DB Kroc Rows
2 sets of 75/s x 20
Face Pulls
4 sets of 50 x 10 alternating grip
supersetted with
Triceps rope pulldown
3 sets of 50 x 10
Observations of a Sunday at my gym: A dude pudgier and whiter than the Pillsbury Dough Boy comes in with short-shorts a size too small and a tank top with the same fit- right out of the 70ās, man. Props to him for pulling weights off his partner when 260 folded him in half in the squat rack. Then there was the dude shadow fighting in the pulley rack, throwing punches, forearm shivers, elbowsā¦all at seizure pace. We have a room a whole row of punching bags- he couldāve gone in there and had the greatest day ever. Then we had the stick figure on the Hammer Strength Bench next to me having his girlfriend take photos while he sat on the apparatus, just posing. And as I was loading up my bar for my last set, the dudes on the bench next to me pull the other wheel I need to even out my bar off my rack for their own use, even though there were not fewer that 10 plates within 10 paces on units not in use.
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These are fun, more people should share these. Great way to vent and maybe spread some awareness to courteous gym etiquette.
Tuesday, October 4, 2016
Run 1 Mile in 10:53.
This is a 55 second improvement since my last run 10 days ago.
Wednesday, October 5, 2016
Cycle 8 Week 1 Day 3
Speed Rope X 350
Agile 8
Long Jumps x 10
Deadlift TM 335
135 x 10
185 x 5
205 x 3
225 x 5
255 x 5
285 x 9 New Rep PR
3 sets 225 x 5 FSL
Last set as strong as first. Nice comeback after last weekās disaster.
BPAās between sets 3 x 10 medium band
Good Mornings
45 x 10
95 x 10
105 x 10
115 x 10
Starting to get the hang of these.
Weighted sit-ups
2 x 15 @ 15#
Thursday, October 6, 2016
Cycle 8 Week 1 Day 4
OH Press TM 183 (After re-set)
Bar x 15
75 x 5
95 x 5
115 x 5
125 x 5
135 x 5
155 x 10
125 x 5 FSL
125 x 5
125 x 5
Pulls/Chins with 85#assistance
10, 10, 8, 8, 4, 4, 3
Dips BW
10, 6, 6, 8
I spent Saturday in the High Sierrasā¦did some walking and exploring here and there, but driving 3 or 4 hours on winding mountain roads is an ass-kicker.
Sunday, October 9, 2016
Cycle 8 Week 2 Day 1
Speed Rope x 350
Agile 8
Box Jumps 3 x 5
Band Pull Aparts Med. band
Squats TM 339
Bar x 5
135 x 5
185 x 5
225 x 3
245 x 3
275 x 3
305 x 7
3 sets 245 x 5 FSL
Every last set was a grind. Warm-ups, working sets, supplementalā¦nothing felt strong.
Leg Press
3 sets 270+sled x 10
Leg Curls
3 sets 100 x 10
Crunch chair thingamajig 3 sets x 15
Tuesday, October 11, 2016
Cycle 8 Week 2 Day 2
Speed Rope x 350
10# Med Ball Slams 3 x 5
Bench Press TM 315
Bar x 15
135 x 8
165 x 5
195 x 5
225 x 3
255 x 3
285 x 6
3 sets 225 x 5 FSL
Supersetted-
Kroc Rows
80/s x 20
80/s x 15
DB Bench Press
3 sets 60/s x 12
Face Pulls
4 sets 50 x 10 alternating grip
Wednesday, October 12, 2016
Run 1 mile in 10:22
This is 31 seconds faster than 8 days ago.
ā¦and much smoother, creamier, and more delicious than the aborted attempt yesterday which yielded .37 of a mile in 3:57.
Nice progress all around. Keep up the good work.
Thursday, October 13, 2016
Cycle 8 Week 2 Day 3
Speed Rope
Some rollinā and stretchinā
Box Jump 3 x 5
Deadlift TM 335
135 x 8
185 x 5
225 x 3
245 x3
275 x 3
305 x 8 New Rep PR
245 x 5 FSL
245 x 5
245 x 5
Good Mornings
Bar x 10
95 x 10
115 x 10
135 x 10
Weighted situp
4 sets of 15 10#
No hill sprints due to Sacata fire blowing smoke into town. The air tastes like a campfire.
Hey, thanks for checking back in! And congratulations on your marriage. We got to go to the Big Island in January, and stand-up paddleboarding was one of the (many) highlights. My son and I went with Scott from Anelakai. They also do the canoe tours and night time manta ray watches. Being way too top heavy, I toppled into the water no few than 20 times in 2 hours we were out.
Saturday, October 15, 2016
Cycle 8 Week 2 Day 4
OH Press TM 183
Bar x 15
75 x 8
95 x 5
115 x 5
135 x 5
145 x 3
165 x 7
200 x 1 New 1RM +15 went up easy
225 x NOPE Too big of jump
135 x 5 FSL
135 x 5
135 x 10
BW Dips
5, 5, 5, 5, 5, 5
Chins/Pullups
BW close suppinated
4, 2
85# assistance
5 wide pro
5 wide neutral
5 close sup
5 close neutral
6 wide pro
6 wide neutral
6 close sup
6 close neutral
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Monday, October 17, 2016
Cycle 8 Week 3 Day 1
Speed Rope x 300 + even some one legged ones.
Rollin & stretchin
Box Jumps 3 x 5
Squats TM 339
Bar x 10
135 x 5
185 x 5
225 x 3
265 x 5
295 x 3
325 x 6 New Rep PR. Hell, Iāve never put that much on my shoulders before. Best ever all around.
260 x 5 FSL
260 x 5
260 x 5
Leg Press
270 + sled
3 sets of 10
Leg Curls
100#
15, 15, 12
Ab Roller
8, 8, 8
Edited to add:
I moved bike sprints to the next night due to being spent after all this. In exchange I lengthened each sprint by 5 seconds.
LifeCycle Bike sprints 12 x :20 with :40 recovery (after 3:40 warm-up)
Wednesday, October 19, 2016
Cycle 8 Week 3 Day 2
Med Ball Throws 4 x 5 w/ 10#
Bench Press TM 315
Bar x 15
135 x 8
205 x 5
225 x 5
245 x 5
275 x 3
300 x 5
245 x 8 FSL
245 x 8
245 x 8 These were strong.
DB Rows
80/s x 15
85/s x 10
Face Pulls
3 sets 50 x 10
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1 Mile run in 9:50. 32 seconds faster than 8 days ago.
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Friday, October 21, 2016
Cycle 8 Week 3 Day 3
Speed Rope x 300
Agile 8
Box Jumps 3 x 5
Deadlift TM 335
135 x 8
185 x 6
225 x 3
265 x 3 Iāve got an issue with my double overhand grip here.
265 x 3 Switched to mixed grip
295 x 3 These went well
325 x 3 Failure. These were going greatā¦then my left (supinated) arm gave out. Pain surrounds both sides of the elbow. Forearm, biceps, feel strained.
After I gather myself and assess the situationā¦
Good Mornings
65 x 10
115 x 10
135 x 10
135 x 10