Wow, am I glad you clarified that before I tried it tomorrow morning.
I was going to try it all while doing a headstand, but I see it’s the kettle bell that’s upside down, not the person. That makes way more sense.
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Thinking of that, have you ever seen Bud Jefferies do a crucifix hold with a kettlebell while in a one arm handstand? Blows my mind
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Forgot how ridiculous he was…
8/27/2017 - C5A5
Warm up
Open shoulders, bear to cobra, 3 way rc’s, quick quad and calf stretches, hip circle rack squats and goblet squats
Back Squat
45x2x5, 95x5, 135x5, 185x5, 225x3, 255x1, 275x1, 305x1, 285x5 RPE8, 265x5 RPE8
-with-
Hand Release Pushups and light bottoms up kb press
Paused DB Bench
50x5, 85x5x8 volume PR
-with-
Chest supported DB rows and rear delt flys
Weighted Back Ext
+25x3x20
-with-
Abs
Quick band arm work
Smoked 285x5. Almost decided to amrap it but didn’t bc I didn’t want to put extra work on the knee right now, stuck to the plan. Did one simple down set to cap off the squats. 305 was a crisp rep too, probably rpe 7-8. Didn’t expect to get 85s for sets across of 8, but did. Will do it again next time around, as it may have just been a good day.
2 Likes
You’re getting stronger/better. Those days where it becomes apparent are good ones.
1 Like
8/29/2017 - Track Run
Warm up
Quads stretch, bear to cobra, leg kicks, 1 lap walk
1 Mile Run: 6:30 PR (.11)
3 lap walk, stretching, PT
Man it was nice outside, 78 degrees. Felt like a PR day.
4 Likes
8/30/2017 - C5B5
Warm up
Bear to cobra, open shoulders, 3 way rc’s
Bench Press
45x2x10, 95x5, 135x5, 185x5, 205x3 p, 225x2 p, 255x1 p, 275x1 p, 255x4 RPE10, 205x5x5 (spoto)
-with-
Standing Single Arm Cable Row & Chest Supported Rear Delt Fly
Warm up
Quick quad roll and stretch, hip circle squats and goblet squats, ankle stretch
Front Squat
45x2x5, 95x5, 135x5, 185x3, 225x1, 240x5 RPE9
-with-
Dips
8, +35x5x8
RDL
145x8, 195x5x8
-with-
Ab Wheel & Stir the Pot
Didn’t attempt rep 5 with 255 because I barely got rep 4. Just didn’t have it today. Did get 5 more lbs on the front squat set, was not easy though. Reducing volume on back off work for knees sake. Hips even feel a bit wonky too. Going to be tough to add weight to the bar eating the way I am. Need more calories. Have definitely moved another notch in the cut. Seeing 6 pack throughout the day (bottom 2 are still hazy but visable, but when dry in morning time very visable). Bottom line is I’m starting to stall on bench and front squat (still have room to move up on back squat). I need more calories. I will finish this cut in one month (start of Disney world trip) and calories will jump to a level that allows me to gain cleanly. Until then I will continue as is.
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Goals by end of 2018:
I want to be able to execute the following cleanly at any given time (no peak):
Squat: 405
Bench: 315
RDL: 315x10
1 Mile: 6:00
2 Mile: 14:00
400: :59
This goal will be achieved, hell I’m not terribly far off of any of them. Squat has a way to go by the numbers, but ive been there before, so yeah. Once I do, I will transition into maintain mode on strength, and work on getting next level lean. It shouldn’t take much if I’m able to run at the above rate. Also, I’m not far from the running goals, so I should not have to devote to much. Just need slow steady progress. Right now I’m only running once a week and making steady progress. If I can only run once per week and achieve this goal, my body may have a fighting chance without a breakdown. The lowest volume necessary for progress is the name of the game.
I will come up with a better plan/approach soon. Brainstorming in progress.
2 Likes
9/1/2017 - C5C5
Warm up
Open shoulders, 3 way rc’s
OHP
45x2x5, 75x5, 95x5, 115x5, 125x5, 135x5, 140x5 RPE10, 100x5x5
-with-
Weighted pull ups, laterals, single arm KB shrugs
Arms
KB Swings
Quad stretching and rolling, PT
So, this work out will get more structured going forward now that I have no pain on OHP. 140x5 smoked me because of all the supersetting, plus I’m just weak on OHP at the moment. Going forward, the only exercise that will be paired with OHP will be weighted pull ups. Same goes for other barbell movements, only one exercise will be paired with it so I don’t get lost in the weeds. Will be working on my goal plan of attack this weekend.
The longer I do this the more I like supersets for upper body work
2 Likes
Road to 2018 Goals:
Weightlifting plan:
-4 week cycles - 3 weeks progression lifting (8,5,3), 1 week mandatory deload
-workup to a overwarmup sub max single unless very fatigued
-auto regulated - very little grinding
-Back off work will be a variation of main lift (paused, spoto, tempo, pin, etc)
Running plan:
-1-2 days per week.
-1 day can be a walk for recovery purposes
-max 2 days per month PR attempts
-not going to complicate this, what I’m doing is working. However, as I gain some lbs this fall/winter, may get a bit trickier. However, I dont see myself getting much over 200lbs waking weight.
Day 1 (Workout A)
Back Squat Progression
-with-
Pushups or Upside Down KB Press
Spoto Bench Press (3x10, 8, 6)
-with-
Chest Supported Row or Chest Supported Rear Delt or BW Pull up
Weighted Back Ext (3x20, 15, 10)
-with-
Abs
Arms
Day 2
Run/PT
Day 3
OFF/PT
Day 4 (Workout B)
Bench Press Progression
-with-
Chest Supported Row or Chest Supported Rear Delt or BW Pull ups
Paused Front Squat (3x10, 8, 6)
-with-
Weighted Dip (3x10, 8, 6)
KB Swings (2 max sets: first single arm, second double arm)
-with-
Abs
Day 5
Run/PT
Day 6 (Workout C)
OHP
-with-
Weighted Pull up (5’s)
RDL (3x10, 8, 6)
-with-
Paused DB Bench (3x10, 8, 6)
Laterals
-with-
Abs
Arms
Day 7
OFF/PT
Only injury issue I have at the moment is a sore right knee. Since front squats are not part of my goal, I’m going to remove them, and hope that helps my knee some as well. Replacing with some more knee friendly work, and in hopes to build my quads with safer volume in the leg press. Recovery is of utmost importance. If I need to remove the leg press and rev lunges to aid in more recovery, that’s what I’ll do. I think I can get back to 405 only squatting once per week with minimal volume. Structure will remain the same with the overwarmup and 8, 5, 3 rep set, then a variation of the main lift for back off work. Will use pin presses for OHP.
That’s it for now.
1 Like
I like the look of that (except the running, of course. Don’t like running).
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9/3/2017 - C5A3
Warm up
Open shoulders, bear to cobra, quick quad roll and stretch, hip circle squats and goblet squats, 3 way RC’s
Squat
45x2x5, 95x5, 135x5, 165x5, 195x5, 225x3, 265x2, 305x3 RPE9, 255x3x3 (tempo, paused)
-with-
Hand Release Pushups and Bottoms Up KB Presses
Single Leg RDLs (at home gym)
-with-
Single Arm Planks
Paused DB Bench
50x5, 80x3, 100x3x5, 95x2x5
-with-
T Bar Row
Squatted at home since I was only going to be able to squeeze 30 mins in at the gym. DB bench and t bar at the gym. Squats went well up until hip pinch on the 305x3 set, which is also causing me to shift in compensation. Only happens on the heavy sets. Need to get this corrected asap. Strength was good though today. Sets moved fine. Hope to get the 100s across next time around. Only had time for db bench and rows at the gym, so the rest of the work was at home.
305x3
255x3 tempo, paused set 1
2 Likes
9/4/2017 - Track Run
Warm up
(At house) Banded hip work, worlds greatest stretch, open shoulders, glute work
(At track) Leg kicks, quick quad, 1 lap walk
400:
- 1:12 (primer)
-1 lap walk
- 1:05 (close to max, .035 off PR pace)
Sprints: 4x100
-only rest was the return walk
Was not going for a max today, but did want to give a big effort. Should have done 200s for the assistance work, oops.
1 Like
Looking like a guy who didn’t quite make the cut for the chippendales with the ear buds in the neck in your avi
You like that don’t you.
2 Likes
9/6/2017 - C5B3
Warm up
Open shoulders, bear to cobra, 3 way RCs
Bench Press
45x2x5, 95x5, 135x5, 185x5 p, 205x3 p, 225x2 p, 260x1 p, 280x1 p, 270x2 RPE10 (barely failed rep 3)
240x3x3 (close grip cluster sets)
-with-
Chest supported rows and rear delts
RDL
135x5, 185x5, 225x5x5
-with-
Dips
5, +50x5x5
Leg Press
200x5x10
-with-
Stir the pot
Ehhhhh thought I was going to get 270x3 but just missed 3/4 of the way up. What’s good though is my form held, and it was under control. Fought it for a good few seconds before I told the spotter to take. Not supposed to grind lol, oops. Went with clusters on cg bench, good pump and good weight for me. Have room to move up a rep per cluster or weight next cycle. Nice to have a back that feels strong again. Room to move on RDL, especially with it not coming after a balls buster front squat set. I’m going to keep the leg presses in for some time to see how it affects the overall picture. Started light today, so plenty of room to improve. Progression will be 5x20, 5x15, 5x10. Good workout.
1 Like
9/9/2017 - C5C3
Warm up
Open shoulders, bear to cobra, 3 way rc’s, quads
OHP
45x10, 65x5, 85x5, 105x5, 125x3, 140x3, 150x3 RPE9.5, 95x5x10
-with-
Single Arm KB Swings up to 4 sets of 62x10/10
Rev Lunge
BWx20/20, 10x20/20
-with-
Laterals
Quick one at home, been short on time this week. Body feels good, knee feels great. Dropping the front squats may be what the dr ordered. Actually, was probably just pushing them too hard, but either way all is good. Deload this week will be an intensity deload on the main movements. Will do something like 5x10 up to maybe an RPE8 on final set. Thinking 225x5x10 on back squats tomorrow.
1 Like
9/10/2017 - Intensity Deload
Warm up
Open shoulders, bear to cobra, 3 way rc’s quick hand roll legs, quick quad/hammy and glute act
Squats
45x10, 95x5, 135x5, 165x5, 195x3, 225x1, 275x1, 225x10, 215x10, 205x10, 195x10, 185x10
-with-
Hand Release Pushups and bottoms up kb press
Paused DB Bench
70x3x12, 65x12, 65x9+3 (toast)
-with-
Standing Single Arm Cable Row
5 sets
Weighted Back Ext
35x4x15
-with-
Ab Wheel
4x15
Arms
This hip pinch is now a problem. Will see my PT guy this Thursday and hopefully figure out wtf is going on. 275 was painful, and so we’re the rep sets, marginally. Hopefully a quick fix. 12 rep paused sets were a doosy, stretch fell off a cliff at set 3.
1 Like
