Looking good mate!
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Did Turkish Get Ups produce those traps!?
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Haha, perhaps contributed. Probably 10 years of deadlifting over anything else. In my mid-20’s life was all about the deadlift.
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7/9/2017 - C3A8
Warmup
Open shoulders, bear to cobra, single & double glute bridges, rack squats progressing to hip circle goblet squats, int/ext rotation
Back Squat
45x2x5, 95x5, 135x8, 165x3, 195x3, 225x8, 235x8 RPE6?, 195x16 RPE6?
-with-
Hand Release Push-ups
5x12
Paused DB bench
50x5, 75x3x10, 70x2x10
-with-
Standing Single Arm Cable Rows, pull-ups & Chest Supported DBs Rows
Single Arm KB Swing
50lbs x 3 x 20/20
-with-
Hangline Leg Raises & Stir the Pot
Decline DBs Tri Ext
20x50, 35x5x10 (15 sec rest)
DB Curl
12.5x50, 22.5x5x10 (15 sec rest)
Took a lot of constraint not to go higher on squats for my top 8 rep set. 225 felt like nothing, and 235 basically felt the same. Pretty excited about this. Weight is puny, but my body feels great. I’m ready to get back into the mid 300’s-low 400’s finally. Just need to take my time getting there. Didn’t have 5x10 paused on the 75s today, so will stay at this weight next cycle. The single arm swings smoked my posterior. Huge glute/hamstring/grip pump.
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I love the feeling when you add weight to the bar but all the sets feel like the lightest one. The opposite, not so good.
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7/11/2017 - Track Run
Warmup
Leg kicks, quads, 1 lap walk
1 Mile: 7:10 (93%)
5 100M Sprint Repeats: 90%
That was a very comfortable 1 miler. May have been able to PR it today. Stuck to plan though. Had to watch my right glute on the sprints, it never likes full bore sprints.
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7/12/2017 - C3B8
Warmup
Open shoulders, bear to cobra, hip circle bw squats & goblet squats
Bench Press
45x2x10, 95x5, 135x5, 175x5, 205x3, 225x8 (+5lbs) RPE8, 185x16 RPE8
-with-
Chest Supported Rows & Pullups
Front Squat
45x2x5, 95x5, 135x5, 165x3, 185x1, 210x8 RPE9
-with-
Dips
+10x5x10
RDL
45x10, 135x5x10
-with-
Hanging Knee ups & Stir the Pot
Some PT
I didn’t grab any spots on bench, so didn’t really push. Felt strong on that 225 set, had more reps. Leaving them in the tank this time. Knee was a bit sore. Forgoed the backoff front Squat set, as 210x8 was not a cakewalk, and don’t want to stress my knee too much. Especially since I took an extra back squat set Sunday. Was in a hurry today, and also was not mentally prepared to workout (work was really busy), so this metiocre performance is actually ok with me.
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7/13/2017
Track Walk
6 laps
Bear to cobra, quad stretch, foam rolled for 15 mins sllllooooowwwwww
7/16/2017 - C3A5
Warmup
Open shoulders, roll quads, quick quad stretch, bear to cobra, rack squats, hip circle goblet squats
Back Squat
45x2x5, 95x5, 135x5, 165x5, 185x3, 205x3, 225x2 (all sets up to here w/ TUBOW), 245x2, 265x5 RPE7, 225x10 RPE 8 (w/ TUBOW)
-with-
Hand Release Push-ups
5x13
Paused DB Bench
50x8, 80x5x8 circumstantial PR (repeat next cycle, was not easy)
-with-
T Bar Row
Paused Back Ext
100 reps
-with-
Abs
Decline DBs Tri Ext
22.5 x 100 reps
-with-
DB Curl
22.5 x 100 reps
Stretching, rolling and PT stuff
I owned 265x5 lol. Baby weight, but complete ownage. 3’s next week will probably be 285-295. Just need to take it slow. I love the TUBOW, and will continue to use it warming up. I need to know where my knees are. Hopefully this will help my knee pain, BC I know I have knee slide at the bottom. This prevents it. No pain at all squatting today, but we will see tomorrow how they feel. That 80x5x8, with all the supersetting and after squats and push-ups is certainly a PR. It doesn’t seem like much, but it really is for me. I pushed the T bar rows some today too. I couldn’t get those paused sets last month, but got them this month with a mini grinder on set 5 rep 8. Will stay this weight next month and own it better. Building back. 300’s squats very soon, then on to 400’s.
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7/19/2017 - C3B5
Warmup
Open shoulders, bear to cobra
Bench Press
45x2x10, 95x5, 135x5, 175x5, 205x3, 225x3, 245x5 RPE9.5, 195x5x5 (spoto)
-with-
Weighted Chins and Chest Supported DBs Rows
Warmup
Roll, quick quad stretch, stretch calves, hip circle rack squats and goblet squats
Front Squat
45x2x5, 95x5, 135x5, 165x3, 185x2, 215x1, 230x5 RPE9, 185x3x3 (tempo + pause)
-with-
Weighted Dips
+25x5x5 easy
RDL
185x5x8
-with-
Abs
Not a lot of energy today. Bar was not moving fast on Bench so stayed with 245, had a slightly better performance than last cycle. Went with spoto for backoff work, just what the Dr ordered. Spoto’s always get my bench moving. I’ve leaned up 1-2 more points since last month, so I’m not dissatisfied with the same weight for 245 but a little faster on rep 5. Squats were tough, not going to lie. Played golf the last two days and that had my back feeling tired and tweaky. Thought about just hitting a lighter 5, but decided to man up and add 5lbs from last cycle. It was tough, but got it in good enough form. Dips were easy. Shoulder feels great. Will progress the dips slowly. I was supposed to do 8’s on dips, screwed that up. Will just do +35 for 5s next week. That last set of RDLs was all my back had left in me. Time to rest and recover.
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Just ordered 2 bottles of Alpha Male in addition to my normal staple. I will log my experience with it over the next 8 weeks. Being 34, my hope is that it will help me recover quicker and optimize the latter part of my cut.
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7/20/2017 - Track Run
Outside car temp read 100…
Warmup
Leg swings, walking quads, 1 lap walk
1 mile run: 6:42 (99.8% - 1 sec off PR pace)
1 mile walk
Stretching, rolling etc
Could have ran a little faster, but had to keep shit in check so I didn’t have a heat stroke.
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7/21/2017 - OHP + Misc
Note: Dropped below 190 today, 189.4
Warmup
PT, Open shoulders, light stretching and foam rolling, bottoms up kb presses
OHP
45x2x10, 75x5, 95x5, 105x5, 115x5, 125x5, 95x5x5
-with 4 rounds alternating of-
25 Band Pullaparts, 10 NG chins, 15x15 Laterals
Farmers Walk
100x5x50
Upside Down KB OH Carries
2 sets
Lying KB Tri Ext (PJR Style)
105 reps
-with-
Barbell Curl
105 reps
Ab Wheel
2x12
PT, stretching, rolling, bear to cobra
First time BB OHPing in a long time. Success! Very shaky to start, but started grooving around 115. Had some tightness in the left shoulder starting out, which had me cautious of each and every rep. 125 was easy enough, but also heavy enough for just getting back to it. The 95x5x5 felt really good, as in the shoulder felt like it was doing exactly what it should. I paused at the top for a good 5 count of each set at rep 5. So did make a technique adjustment on OHP: 2-3" wider grip, and am allowing my elbows to track a bit more naturally versus forcing them in and under the bar. Felt much better. All of the assistance was pretty much made up on the fly, which was fun.
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7/23/2017 - C3A3
Warmup
Open shoulders, Bear to cobra, quick couch, roll quads, hip circle rack squats and golblet squats
Back Squat
45x2x5, 135x5, 165x5, 195x3, 225x3, 255x3, 285x3 RPE7, 245x3x3 (tempo, paused)
-with-
Hand-release push-ups
5x14
Paused Flat DB Press
55x5, 75x5, 95x5x5 PR (re-do this weight next cycle)
-with-
T-bar Rows
Sets of 5-10 up to a strip of 150x5 (heavy but controlled)
Paused Back Ext
100 reps
-with-
Abs
Took restraint not to go to 305 for a triple when 285 felt fast and controlled. Used TUBOW up to 195. Finding my groove with back squats, and yes it’s Rippetoe style, and yes it feels powerful and good on my delicate body lol. that backoff work was spot on for weight and work. That’s a PR on the paused pressing. Didn’t think I’d make the 5s across, but did barely. Did not have a 6th on set 5. Will stay this weight next cycle and own it better. ZERO PAIN.
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Awesome as
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Fck!!!
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Track Run - 7/25/2017
Sub-max 400’s (at least that was what it was supposed to be)
Warmup
20 leg kicks, 20 quick quads, 1 lap walk
400 #1: 1:25
-1 lap walk-
400 #2: 1:16
-1 lap walk-
400 #3: 1:12
-1 lap walk-
400 #4: 1:15
-1 lap walk-
Got off my game plan of all 1:30’s and submax. The last two were ran pretty damn hard as fatigue mounted. Did not expect the 2nd to be 1:16, and when I looked down and saw that figured I’d try to better each laps time. 1:12 was tough to beat lol. The heat and fatigue snuck up on me. Good run.
I’ve got to get a standard stopwatch I hold in my hand. Trying to start and stop with my watch is not efficient.
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I took my first dose of Alpha Male today (2 tabs). I weighed in at 191.2 this morning. I will be taking 2 tabs twice a day for approx 10 weeks (2 bottles).
Being in my mid 30’s, I know my test has tailed off. My hopes are to get a boost in recovery, and some extra umph finishing up my cut. I’m probably only 5lbs from my target composition, but I’m hoping with the aid of Alpha Male I’ll be able to produce some magic and perhaps recomp, gain muscle and lose fat simultaneously. I believe it can be done, but all variables have to be dialed in.
I will update weekly along with any l noticeable changes.
If anyone reading this has used Alpha Male, I’d love to know your experience.
Peace!
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7/26/2017 - C3B3 - 189.4 lbs
Warmup
Open shoulders, bear to cobra
Bench Press
45x2x10, 95x5, 135x5, 185x5, 205x3, 225x2, 260x3 RPE9.5, 225x5x2 (EMOM spoto)
-with-
Chins & Rows
Roll quads, quick couch, hip circle rack squats and goblets
Front Squat
45x2x5, 95x5, 135x5, 165x3, 185x2, 205x2, 225x2, 250x3 RPE9, 205x3x3 (tempo, paused)
-with-
Weighted Dips
BWx5, +35x5x5
RDL
135x5, 185x5, 205x5x5
Stir the Pot
-with-
Rolling/Stretching
Should have taken a single or double with 245 on bench, then go 265 like last cycle. 225 to 260 is too much a jump for me right now into a max set. Was going to go 260x3 then 270x3, but 260 was too slow for another set. Those spoto’s were quick reps though. 250x3 was +5lb from last cycle on fronts. Decent workout, need to choose ramp more wisely though.
Edit: didn’t do 265x3 last cycle. Skipped 3’s. Did 260x3 2 cycles ago, but was RPE10 and I was a good 5-8lbs heavier. I’ll take it.
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7/28/2017 - OHP + Misc
Warmup
Open shoulders, some PT
OHP
45x2x5, 65x5, 85x5 95x5, 105x5, 115x5, 125x5, 135x5, 100x5x5
-with-
Laterals, Sets of 10 pull-ups, Ext Pullaparts
Single Arm KB Swings
10kg x 20/20, 14kg x 20/20, 50lb x 3 x 20/20
Decline DBs Tri Ext
100 reps
-with-
DB Curl
100 reps
So, my left shoulder is buggy again. The only thing I’ve added back in is OHP. Coincidence? Im going to drop OHP again I guess, which is fine with me. It is frustrating though. I don’t like have any limitations. Obviously something’s not right. When I BB OHP, there is a click that occurs with some weakness/slight pain. Will continue to monitor. I’m also going to start making sure I leave an unquestioned rep in the tank. This means I’ll probably go back 5-10lbs per lift.
This 3rd workout migrated away from what I wanted it to be…more prehab, conditioning, weak point work (no barbell). Will start programming it better.
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