Jealous. Very, very jealous
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Ha, thanks guys.
My secret pre shot work was 505 kb swings with about 10 mins of various planking 
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9/11/2017 - Conditioning
Hurricane, so no outside run.
KB Swings (single+single+double)
505 Swings with weights from 16 to 62lbs, single and double
-with-
Lots of planking. Single Arm, double arm, side, rkc
Dripping sweat
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9/13/2017 - Intensity Deload
Warm up
Open shoulders, bear to cobra, lying quad, 3 way rc’s
Paused Bench Press (all reps)
45x2x10, 95x5, 135x5, 185x5, 205x5, 225x5x5
-with-
Chins and Chest supported DB rows
RDL
45x10, 135x20, 15, 15, 10, 10
-with-
Dips
20, 15, 15, 10, 10
Leg Press
200x5x15
-with-
Abs/core
Not much to mention on this one. I have an issue with leg pressing though. It’s not squatting lol. I am going to see it through this upcoming cycle though. Not sure if squatting once per week will be enough for me, but we’ll find out. Will certainly make sure I get enough squatting volume in on the one day though. Last set of paused 225x5 was about all I had.
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Me too. It’s called achy knees for a couple of days after.
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Tell you what, my hip is not too happy today after all those leg press reps. May not be the answer for that either.
Have my PT apt today. Hip will be main focus.
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I really don’t like leg press because it always seems to make something hurt. Same with hack squat machines, leg extensions and leg curls. Probably doesn’t say anything complimentary about my joints.
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9/14/2017 - Track Run
Warm up
Leg kicks, quads, 1 lap walk
2 Mile Run: 15:05 (+:38)
- Mile 1: 7:50
- Mile 2: 7:15
Cool down: 2 laps walked, bear to cobra, leg kicks
Good pace, but did not push today. This was a comfortable run. Hip did not bother me.
PT apt went well. Need to build strength in hip/psoas. He wants me driving out of the hole of my squat more upright, so he cued me to drive the bar up/back on the ascent. Says there’s a very small part of the rom that’s bothering me and that may take care of it. Just need to stay a hair more upright to decrease the hip angle some. Sucks because that’s exactly what I’ve been working on creating. And it feels so damn natural for me because I’m a taller and long femured lifter. Should be able to remedy it pretty quick though.
Also, adding back paused front squats instead of the leg press. Going to change a couple things around in my set up. Now rocking 3 full body weekly sessions. Think this will be the perfect setup for me. 3 lifting sessions and 2 conditioning/running. Love full body.
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20 week cycle:
4 weeks 5x10
4 weeks 5x8
4 weeks 5x5
4 weeks 5x3
4 weeks 5x1
Next cycle starting Sunday will be:
Day 1 (Workout A)
Back Squat Progression
-with-
Pushups or Upside Down KB Press
Spoto or CG Bench Press (3x12, 10, 8, 6, 4)
-with-
Chest Supported Row or Chest Supported Rear Delt or BW Pull up
Weighted Back Ext/DL (3x20, 20, 20, 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
Speed Squat (10x2)
-with-
Dip (3x20, 20, 20, 15, 10)
Farmers Walk
-with-
Abs
Day 5
Run/PT
Day 6 (Workout C)
OHP Progression
-with-
Weighted Pull up (5’s)
RDL (3x10, 10, 10, 8, 6)
-with-
Paused DB Bench (3x20, 20, 20, 15, 10)
Laterals (3x20, 20, 20, 15, 10)
-with-
Rev Lunges (3x20, 20, 20, 15, 10)
Abs
-with-
Arms
Day 7
OFF/PT
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You could go full athlete style and get a Saftey Squat Bar. It’s great for staying upright and driving the head back.
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A really good idea, thanks. May be a Christmas present request from my wife.
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9/15/2017 - Intensity Deload - 188.4lbs
Warm up
Open shoulders
OHP
45x2x5, 65x5, 85x5, 105x5x10
-with-
KB Row
26x10, 44x10, 62x5x10
Paused Front Squat
45x2x5, 65x5, 85x5, 105x4, 125x5, 145x5, 165x5
This was a quick one before working in the yard. Fronts were just to gauge hip. Felt fine. Cycle 6 starts Sunday. Hip getting better.
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10/17/2018 - C6A8 - Home Gym
Warm up
Bear to cobra, open shoulders, quick quad stretch, 3 way RCs, fire glutes, rack and goblet squats
Squats
45x2x5, 95x5, 135x5, 165x5, 195x3, 225x3, 245x2, 260x8 RPE8, 205x20 gassed
-with-
Hand Release push ups (5x15) and bottoms up kb press
Spoto Bench Press
135x5, 175x2x10, 165x10
-with-
Band Row
KB Arms
Quick workout at home after slaving in yard all weekend. Quite surprised with strength and lack of pain. Hip felt pretty good all things considered. It was hot as hell in the garage. Skipped some of the assistance bc I couldn’t be fucked. 205x20 kicked my ass in the heat.
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9/19/2017 - Track Run
Warm up
Leg swings front and side, quads, 1 lap walk
1 Mile Run: 6:25 PR (- :05)
100M: 5 repeats
1 lap walk cool down. Stretching and PT at home.
Ran hard. Going to be tough to shave 25 more seconds. Going to be small increments going forwards, with some misses for sure. I need to start timing my laps to ensure I PR when attempting. Going by feel is not going to work much longer.
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9/20/2017 - C7B8 - 189.4lbs
Warm up
Open shoulders, bear to cobra, quad stretch, 3 way rc’s
Bench Press
45x2x10, 95x5, 135x5 p, 185x5 p, 205x3 p, 225x2 p, 255x1 p, 275x1 p, 240x6 RPE9, 225x5x5
-with-
Chest supported DBs Rows and Pull ups
Paused Front Squat
45x5, 95x5, 135x5, 165x3x8
-with-
Dips
5, +50x2x10, +45x8+2
KB Swing - Single+Single+Double
2x40x20+20+20
-with-
Ab Wheel
2x16
Pretty confident I could have gotten the 7th with 240, just wasn’t confident today so didn’t go for it. Goal was 8 which would be in PR territory. Pretty happy considering I’m running fast and am lean. Need to eat more though.
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9/22/2017 - C6C8 - 189.6lbs
Warm up
Open shoulders, bear to cobra, quad stretch, 3 way rc’s, bottoms up kb presses
OHP
45x2x5, 75x5, 95x5, 115x3, 135x2, 150x1, 125x8 RPE7, 105x13, 95x13
-with-
Chins
5, +5x5, +10x5, +15x5, +20x5, +25x3x5
RDL
45x10, 135x5, 185x3x10
-with-
Paused Flat DB Bench
70x10, 75x10, 80x10
Laterals
10x30, 12x25, 15x20, 20x10
-with-
Hanging leg raises & single arm front and side RKC planks
Arms
I feel like OHP is more beneficial for me in higher rep ranges. I may use a higher progressions rep range for it. Perhaps 12, 10, 8. RKC planks are not for the weak!
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9/24/2017 - C6A5
Warm up
Usual stuff
Squats
45x2x5, 95x5, 135x5, 175x5, 215x3, 235x3, 265x2, 295x3- Hip pain, stop set
-with-
Hand Release Pushups and bottoms up kb presses
Spoto Bench
135x5, 185x3x8
-with-
KB rows and band single arm rows
Damn it, hip is injured. 295 felt so light on my back too. So unfortunate. 3rd rep with 295 brought a lot of pain, should have stopped on the second when I felt it starting. Going to take squats off until I return from Disney world in 2 weeks. Will work on strengthening my psoas and hip flexors and glutes in the meantime. Sucks, I was making great progress.
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Big adductor strain. I was compensating use of the adductor of which were not quite sure why yet. Going to let it heal while working on a few movements: static adductor strengthening with band and hollow holds to work on pelvic positioning. Will add in more single leg work as assistance once healed. Need to strengthen quads and glutes.
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Sorry about the strain.
You could do some sled dragging. It’s single leg, and uses tons of glutes. You also put force into the ground every step, just like running.
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