I think I really fucked up my arm Friday. I’ve pinpointed the injury to the inside bend of my left arm, mostly on the lower part. For the better part of the weekend, my arm was more of an impediment than of any kind of use.
Monday, October 24, 2016
Cycle 8 Week 3 Day 4
Bad attitude says: fuck all that warm-up mobility shit.
OH Press TM 183
Bar x 15
75 x 8
95 x 5
115 x 5
135 x 5
155 x 3
175 x 7 Tied Rep PR. All that surliness worked to my advantage.
135 x 5
135 x 5
135 x 10
These went so well, I forgot about my arm pain.
85# assisted Chin-ups x --SOMETHING BIT MY FUCKING ARM!
Oh yeah, it’s still a bit strained from Friday’s injury.
That’s embarrassing. A packed gym, and I fail on pussy pull-ups.
I save face with a couple of sets of bodyweight bar dips.
Cycle 8 Finished.
Time to de-load.
Wednesday, October 26, 2016
Cycle 8 Deload Week Day 1
Speed Rope
Agile 8
Squats
Bar x 20
135 x 8
185 x 5 Paused
205 x 5
Stiff Leg Deadlifts
2 sets of 135 x 10
Nice stretch out for the glutes here. These will be back in my assistance line-up next cycle.
Some weighted situps (about 50)
My left arm injury seems to be healing. No pain on the SLDL although I pulled those with double overhand.
Friday, October 28, 2016
Cycle 8 Deload Week Day 2
Around 10:15pm (late for me)
Bench Deload sets
Bar x 15
135 x 10
185 x 6 (paused)
205 x 6 (some paused)
OH Press Deload sets
Bar x 10
75 x 10
95 x 8
115 x 6
Supported chest row
2 plates x 10 -risking re-injuring the left arm if I keep this up
1 plates x 20 little smoother
Went in with bad attitude, left with a worse one. It showed in the way I felt doing the work.
Saturday, October 29, 2016
Nothing formal, but taking small children up to a mountain Halloween festival put some mileage on the feet. Of course, the benefit of walking up and down hills at elevation was offset by eating food and tasty beer served at the festival, not to mention all the candy being dished out.
Sunday, October 30, 2016
Cycle 8 Deload Week Last Day
Speed Rope x 250 or so
Some stretching of sorts
Box Jumps 5 x 3
Dead Lift
135 x 10
185 x 6
205 x A bunch of singles- really focused on form after all the recent troubles.
Front Squats
115 x 10
115 x 8 Little review in order to smoothly re-add these to my assistance line-up.
Bike sprints 7 x :20
Cycle 8 is finished.
For Cycle 9 I have dropped my TM from 90% to 85% of my 1RM for my Squat, Bench, and Deadlift. I had previously dropped my TM for the OH Press at the beginning of cycle 8.
The way things worked out, I left for the gym right after the Cubs took a big 7-0 lead over the Indians, so there was a mad rush. Bad timing.
Tuesday, November 1, 2016
Cycle 9 Week 1 Day 1
Speed Rope x 350
Agile 8
Box Jumps 3 x 5
Squats TM 329
Bar x 10
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
285 x 10
They guy I was working in with was working at a very rapid pace. Fortunately for me his final set was a rest-pause down set where he started with 315 set of 3, dropped 20 off and did 6 more, dropped 20 off and did 6 more, dropped to 2 plates for another 6, and finally 1 plate for another handful. This gave me a much needed breather before my big set.
SLDL
135 x 5
155 x 10
175 x 8
175 x 8
Leg Press
388 x 15
388 x 12
388 x 8
Ab Roller
8, 8, 9
Precor Bike Sprints
8 x :20 with :40 recovery
4 x :15 with 1 min recovery
Overall solid.
1 Like
Thursday, November 3, 2016
Cycle 9 Week 1 Day 2
Speed Rope x 250+
Simple 6
Med Ball throws 3 x 5
Bench TM 308
135 x 10
165 x 6
185 x 5
205 x 5
235 x 5
265 x 9 Blah.
Pushups
15, 10, 10, 10
DB Rows
75/s x 15
75/s x 15
Still feeling that left forearm, inside elbow, wrist.
Face Pulls
4 sets of 50 x 10
Run: Half mile in 5:10
DOMS are surprisingly severe in my legs. Must adjust assistance work accordingly.
Overall sucky.
Saturday, November 5, 2016
Cycle 9 Week 1 Day 3
Speed Rope x 350
Agile 8
Box Jumps 3 x 5
Deadlift TM 325
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
275 x 12 Strapped but solid.
305 x 1 Just to see if my grip will hold.
335 x 0 Still using double-overhand, and this wasn’t gonna move. I’m giving my left arm some more time before I test it with a mixed grip.
Front Squat
135 x 10
155 x 8
170 x 7
RDLs
225 x 5
275 x 5
Decent lift, but I’m spent.
Monday, November 7, 2016
Cycle 9 Week 1 Day 4
Speed Rope x 250
Simple 6
OH Press TM 187
Bar x 10
75 x 5
95 x 5
115 x 5
120 x 5
140 x 5
160 x 9 - Mediocre.
185 x 0 I must be out of sorts. Three weeks ago I was on the verge of 2 plates…
135 x 8
Assisted Chins w 100# -still babying the left arm
6 neutral, 6 wide pronated, 8 close supinated, 8 close neutral
BW Dips
6, 6, 8, 6
Face Pulls
4 sets of 47.5 x 10
pulley hammer curls
47.5 x 8
32.5 x 12
Another attempt at a post-lift run:
.67 mile in 6:45
A second consecutive sucky upper body lift.
Wednesday, November 9, 2016
Cycle 9 Week 2 Day 1
Speed Rope x 350
Agile 8
Box Jumps 3 x 5
Squats TM 329
Bar x 10
135 x 8
185 x 5
205 x 5
235 x 3
265 x 3
295 x 9
295 x 1 Complete Rule of 10
SLDL
135 x 5
165 x 10
185 x 8
205 x 7
Ab Roller
8, 8, 8
Precor Bike sprints
12 x :20 with :40 recovery
Finished strong.
Friday, November 11, 2016
Cycle 9 Week 2 Day 2
Speed Rope X 200
Simple 6
Bench Press TM 308
Bar x 10
135 x 8
165 x 5
195 x 5
215 x 3
245 x 3
275 x 9 New Rep PR. Smashed.
275 x 2 to complete Rule of 10 (+1)
215 x 5 FSL
215 x 5
215 x 5
Supersetted FSL with DB Rows
50 l/r x 8
85 l/r x 10
85 l/r x 10
85 l/r x 9
Face Pulls
4 sets 50 x 10
Triceps Rope pulldown
3 sets 50 x 10
Saturday, November 12, 2016
1 mile run in 10:08
Sunday, November 13, 2016
Cycle 9 Week 2 Day 3
Speed Rope x 300
Agile 8ish
Box Jumps 3 x 5
Deadlift TM 325
135 x 10
185 x 5
225 x 3
245 x 3
265 x 3
295 x 10 New Rep PR
Front Squats
135 x 10
155 x 8
175 x 7
Weighted Situps 10#
4 sets x 15
Pretty good considering I woke up before sunrise with some very stern lower back pain. I tossed around in bed trying different positions to relieve the pain. Nothing worked. Standing didn’t help. Sitting didn’t help. I found relief lying on my back on the floor, with my right leg bent and braced against the base of the couch and my left leg tossed over the couch arm. Stayed like that for an hour. Whatever works.
Tuesday, November 15, 2016
Cycle 9 Week 2 Day 4
Speed Rope x 275
Simple 6
OH Press TM 187
Bar x 10
75 x 5
95 x 5
115 x 3
135 x 3
150 x 3
170 x 9 New Rep PR. Killed it.
135 x 8
135 x 5
Chins with 85# assistance
Wide pronated are still a no-go due to left elbow-wrist injury.
Managed:
6 Neutral wide…still painful
6 Close Supinated…less painful
8 Close neutral
6 Close Supinated
6 Close Neutral
BW Dips
6, 10, 6
Stayed off face pulls to save left arm from more aggravation.
Thursday, November 17, 2016
Cycle 9 Week 3 Day 1
Speed Rope X 400
Agile 8
Box Jumps 2 x 5
Squats TM 329
Bar x 10
135 x 6
185 x 5
215 x 3
245 x 5
280 x 3
315 x 8 New Rep PR
315 x 2 to complete Rule of 10
SLDL
135 x 5
185 x 10
185 x 10
185 x 10
Crunch thingy
20, 20, 10, 10
Precor Bike Sprints
12 @:20 with 40s recovery
Calculated 1RM: 399 after 9 cycles. Starting point was 306.
Friday, November 18, 2016
Cycle 9 Week 3 Day 2
Speed Rope X 300
Simple 6
Bench Press TM 308
Bar x 15
135 x 5
185 x 5
205 x 3
235 x 5
265 x 3
295 x 6
295 x 3 2 sets to complete Rule of 10
295 x 2
kroc rows
50 x 10 l/r
75 x 20 l/r
75 x 15 l/r
pushups
15 15 10 10
face pulls
4 sets of 50 x 10 alternating grip
Running
.35 miles at 7.5mph. in 2:42
This speed is significant because holding this pace would achieve my goal of an 8 minute mile. Not bad for having beat up legs from last night.
Monday, November 21, 2016
Cycle 9 Week 3 Day 3
Speed Rope x 350
Agile 8
Box Jumps 3 x 5
Band Pull Aparts Med band 3 x 10
Deadlift TM 325
135 x 10
185 x 5
225 x 3
245 x 5
275 x 5
315 x 8 New Rep PR
315 x 2 to complete to 10
Front Squats
135 x 10
165 x Nevermind
Quads are still smashed from Thursday. Definite recovery issue going on here.
Weighted situps 20#
5 x 10
Hill Sprints
50yds x 8
On a dark bike path to add to the adventure.
Tuesday, November 22, 2016
Cycle 9 Week 3 Day 4
Speed Rope
Simple 6
OH Press TM 187
Bar x 15
75 x 5
95 x 5
115 x 3
140 x 5
160 x 3
180 x 6
135 x 8
135 x 5
Lat Pulls 10 or 12 plates, depending on left-arm aggravation factor
Various grips x 70
Face Pulls 4 sets of 10 at 50lbs
Triceps rope pulldown 4 sets of 10 at 50lbs
I’m feeling beat up, so the Thanksgiving holiday will provide me with a deload of sorts.
Finally, after a week off spent eating, drinking, and lounging more than I really ever should it’s time to get back at it.
Sunday I did what I would call a “re-load” to get some blood flowing through the muscles, and the legs in particular which haven’t completely recovered.
Tuesday, November 29, 2016
Cycle 10 Week 1 Day 1
Speed Rope x 350
Agile 8
Box Jumps 3 x 5
After a 20 min wait for a rack…
Squats TM 339
Bar x 10
135 x 8
185 x 5
205 x 3
225 x 5
255 x 5
285 x 10
These were clumsy and weak. On rep 8 I actually almost fell forward into the rack.
After a 10 minute wait…
Leg Press
5 sets of 388 x 12
Weighted sit ups #10
15, 15, 10, 10
After another 15 minutes waiting for the lying leg curl machine, I settled for the seated (less preferred) version.
Leg Curls
4 Sets of 120 x 12
It tool me 1 hour and 20 minutes to complete this workout. 80 minutes for 4 apparati. The squat rack folks were all legit, but the Leg Press and Leg Curl interlopers belong at Purple Planet.
This was awful.
Wednesday, November 30, 2016
Cycle 10 Week 1 Day 2
Speed Rope x 300
Simple 6
20# Med Ball Throws 3 x 5
Bench Press TM 313
Bar x 15
135 x 8
165 x 5
185 x 5
205 x 5
235 x 5
265 x 9
205 x 5 FSL
205 x 5
205 x 7
Kroc DB Rows
50 x 10 l/r
85 x 20 l/r
85 x 12 l/r
Face Pulls
2 sets 57.5 x 10
2 sets 50 x 10 alternating grip
Triceps Rope pulldown
2 sets 57.5 x 10
2 sets 50 x 10
Saturday, December 3, 2016
Cycle 10 Week 1 Day 3
Speed Rope x 350
Agile 8
Box Jumps 3 x 5
Deadlift TM 335
135 x 10
185 x 5
205 x 5
225 x 5 Mixed Grip
255 x 5 Mixed Grip
285 x 10 straps
Good Mornings
Bar x 10
5 sets 95 x 10
Weighted situps 10#
5 sets of 10
Pushed through some low-grade nausea. Happy to finally attempt some mixed grip again without any pain to the left arm. I’ll keep testing on lighter work sets until I’m confident the arm is 100%.
Sunday, December 4, 2016
Cycle 10 Week 1 Day 4
Speed Rope x 350
Simple 6
14# Med Ball Throws 4 x 5
OH Press TM 191
45 x 10
75 x 8
95 x 5
115 x 5
125 x 5
145 x 5
165 x 10
Chins w 85# assistance
8, 8, 8, 4, 6
BW Dips
10, 6, 6, 8, 5
On Mon, Dec 5 - I ran for a whole 0.9mi in 9:08. It’s been too long since I’ve run.
On Tue, Dec 6 - I took a brisk walk on an inclined treadmill. 2 to 5% at an average of 3.5. That doesn’t seem fast to my normal-limbed friends, but that was hauling on these stubby legs. 1.77mi in 30 min.
Wednesday, December 6, 2016
Cycle 10 Week 2 Day 1
Real late start for me…8:45p
Some speed rope
Agile 8 + some shoulder stuff
Box Jumps 3 x 5
band pull aparts 3 x 10 med blue band
Squats TM 339
Bar x 10
135 x 8
185 x 5
215 x 5
235 x 3
275 x 3
305 x 8
I’m content.
Leg Press
5 sets of 388 x 12
Leg Curl
5 sets of 100 x 10
Ab roller- modest extention
3 x 10
Bike sprints
8 x :20 EMOM -these sucked