The running definitely hobbles me at times, but yeah, this…
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Week 5 Day 1
Deficit deadlift
135-2x5
205-4
225-2
I shut it off at this point. My ass does not like deficit deadlifts. What has been a low level issue since about 10 days ago flared right up and I guess I pinpointed what is causing the problem.
Rack pulls
225-6
275+4
305-4
340-2x4
Tempo dumbell tricep extensions
25-5x6
super set with
Tempo reverse hypers
sled plus 10 lbs -4x8
Week 5 Day 2
Squat
45-10
135-2x5
152.5-6
175-4
182.5-2x3
185-3
Paused bench
45-10
75-6
90-4
95-3
97.5-3
Last 2 sets at 2 second pause
Bench 2 board
75-6
95-4
100-4
105-2x4
Super set accessories
1- Tempo dips on bench - 4-6
2- Tempo pendlay row - 55-4x6
3- Tempo db curls - 12-4x8
Week 5 Day 3
Sumo deadlift
135-x5
207.5-6
240-4
255-3x3
This didn’t really bother my ass much at all. I turned my toes out a bit more than I usual do.
RDL
155-5x6
This actually did bother my ass and I was pretty tentative.
Super set with
Tempo DB BP
25-5x6
Tricep extensions - tempo\25-5x6
I visited my ART guy today and my ass problem is my sciatic nerve and piriformis. The Deficits didn’t create the issue, they just brought it to the forefront because of the positioning and set up. I have some exercises and it should be fine.
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Cycle 2 Week 1 Day 1
Squat
45-10
135-6
165-5
175-3
187.5-2
200-2
175-4
Squats felt very solid today. This is the most weight I’ve had since I started the new cycle.
Paused squat
145-6
152.5-3x3
Paused bench
45-10
70-8
92.5-6
100-4
102.5-4
105-2 with 2 second pauses
95-4
Tempo banded pull ups (3 second drop- 2 second raise)
3x8(ish) These were hard.
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Cycle 2 Week 1 Day 2
Hanging leg raise
3x10
Felt pretty odd to begin with these but training felt solid so maybe there’s something there.
Sumo Deadlift
135-2x5
225-4
240-3
255-3
265-2
245-4
These felt great today. Everything was done beltless. It wasn’t effortless but much faster and easier than things have been feeling recently. I noticed on the heaviest set that I’m still craning my head back. Rep one isn’t too bad but the second rep I’m all but staring at the ceiling.
RDL - tempo 3 second down, 2 second up
135-8
155-5
165-3
175-3
CG Paused bench
75-8
87.5-3x5
2 board bench
77.5-6
102.5-4
107.5-3x4
Still quite a ways out from the meet but bw is okay sitting at 126 this morning.
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Cycle 2 Week 1 Day 2
Squat
45-10
140-6
175-3x5
Tempo squat - 4 second descent, 1 second ascent
117.5-6
140-3x5
This was a little bit of fresh hell
Paused bench
55-10
80-8
90-3x5
T-bar row - tempo 3 down, 2 up
bar+20-3x10
I think my legs and butt are getting a bit bigger. Frank thinks I’m crazy but my pants feel tight in the legs. It’s affected a couple of pairs and my body weight is about the same. I don’t care for tight feeling pants.
Cycle 2 Week 2 Day 1
Sumo deadlift - paused 2" off the floor before lock out
135-2x5
170-4
192.5-4
207.5-3
212.5-3
217.5-3
Rack pulls
225-6
275-4
305-4
320-4
317.5-4
OH press - tempo 2 seconds up, 3 seconds down
45-8
50-8
52.5-8
That pretty much maxed my weight for tempo presses. The good news is that my shoulder didn’t kick off at all.
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Cycle 2 Week 2 Day 2
Warm up with bird dogs - 3x10/side
Squat
45-10
135-6
165-5
180-3
190-2
202.5-2
185-4
Paused squats
145-8
165-3x3
Paused bench
55-10
70-8
95-6
102.5-4
105-2
107.5-2 2 second pause each rep
95-4
Fat man pull ups - tempo 3 seconds down, 2 seconds up
3x10
Not much to report. Squats felt solid until the set of 8 paused. I wanted to have a lie down after that.
Cycle 2 Week 2 Day 3
Sumo deadlift
145-10
185-8
240-4
255-4
262.5-4 add belt
272.5-2
250-4 no belt. This was the hardest set. I had to double check I loaded it right. This is way more volume than I’m used to. Next time it’s worse.
Set at 262.5
Set at 272.5
RDL
135-8
165-5
185-5
195-5
CG Bench
75-8
90-3x5
2 board bench
77.5-8
102.5-4
115-3x4
Frank was sick so I trained alone except when I dragged him downstairs for some videos so I was moving at a fair clip. Then I took the dog for a walk. She was an asshole and bolted for another dog. I slipped on ice and fell on my elbow. There’s something so demeaning feeling falling ass over teakettle in the street. Plus it makes me feel old af and my elbow is killing me.
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Damn that’s a lot of work! Hope your elbow gets better soon.
I was tarping a load once and when I layed into the D-ring to pull it back and the webbing broke. I came off the back of the trailer (18 wheeler), it seemed like a long way to the ground. Knocked the wind out of myself, cussed like a sailor, looked around to see if anyone saw me. Cool! I didn’t see a soul. Finished the tarp job, went in to take a shower and the mechanic said, " I saw you come off the trailer while ago. I started to walk over and check on you, then I saw you dust yourself off and get back up there." Ugh! Hitting the ground didn’t hurt near as bad him seeing me do it 
Falling like that makes me feel my age. When I was younger I used to wonder what the big deal was about falling down. You just feel like a tit.
My elbow is feeling better though.
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Cycle 2 Week 3 Day 1
Bird dogs
3x10/side
Squat
45-10
145-6
185-4x3
Tempo squat
145-6
155-3x5
This is one set. Tempo is 4 seconds down, 1 up. Holy crap they’re hard.
Paused bench
55-10
75-8
95-5x3
T-Bar rows - tempo 3 down, 2 up
bar+20-3x10
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I’ve become really paranoid about it, too, so I’m sympathizing over here. It takes a lot of the joy out of life to feel you have to be cautious. I fractured my elbow trying to up my ice skating game like 5 years ago and the motherfucker still pops when I straighten it. That sucks, but even more it sucks that five years ago I wanted to join a beginner hockey team and now I skate like a 90-year-old because I’m afraid of falling.
It is pretty sad. I used to be physically fearless. Frank and I still talk about roller blading but I’m pretty sure that ship has sailed. The though of falling on asphalt is about more than I can stand.
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Cycle 2 Week 3 Day 2
Hanging leg raises
3x10
Paused sumo deadlift
135-5
170-4
202.5-4
217.5-3
220-3
225-3
Rack pulls
225-6
275-4
305-4
320-4
330-4
OH press - tempo
50-6
52.5-6
55-6
Frank was pretty sick again so I trained alone. I read my book between sets.
Cycle 2 Week 3 Day 3
Bird Dogs
3x10/side
Squat
45-10
135-6
167.5-5
187.5-3
200-3
205-2
185-4
Pause squat
145-5
175-2x3
Bench
55-10
70-8
85-6
97.5-3
105-3
110-2
97.5-4
Fat man pull ups
3x10
Now I’m sick. It’s just a cold and I’m fairly sure I’ll pull through but still, it felt like a lot of squatting and benching while I was coughing and sneezing.
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Feel better!!
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Thanks. I’m pretty much already over it.
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Cycle 2 Week 4 Day 1
Sumo deadlift
135-5
185-5
230-6 belt (I don’t typically add it so light but I felt like this was going to be taxing and I was right)
260-3
272.5-2
287.5-2
287.5-1 was supposed to be two
270-4 This were tng and bouncy af. Full stop reps were not on the books.
RDL
135-8
165-5
1855
205-5
CG Bench paused
75-5
95-2x3
2 board bench blox
77.5-6
105-4
122.5-2x3
Even though I missed a rep on deadlift, I’ve only pulled this weight for a double a few times and never after a fair number of heavy reps before. Normally I’d go 135, 225x2, 255x1 and that’s it.
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