Strained low back on Sunday 9/20 doing deadlifts, but it was pretty minor. Was able to front squat and OHP today, but kept it on the light side as to not aggravate the injury further.
Ayersley 9/22
Nemesis Front Squat
135x5, 155x5, 175x5, 195x3, 215x3, 235x2, 250x1
Pull-ups BWx9, 9, 9, 9, 9
Black Hole (75%, 21 reps in 3 sets)
185x9, 7, 5
Nemesis OHP
95x5, 115x5, 135x4, 145x3, 155x2, 160x1
Black Hole
120x9, 6, 6
Farmers Walk / Press Downs
70 / 110x20 x 3
9/25 Ayersley
Squat Nemesis
185x5, 215x5, 235x5, 255x5, 285x4, 305x3, 320x2, 340x1
Classical Nemesis
240x3, 255x3
Bench Nemesis
175x5, 195x5, 210x5, 225x4, 240x3, 255x2, 270x1, 280x1
Classical Nemesis
195x3, 210x3, 225x3, 240x3
140x5, 140x5
DB Row / Hamstring Press Down
100x10 / 150x15 x 3
Good workout. Played golf yesterday and had plenty of beers, then stayed up late watching football last night, so this workout was on fumes. Could not gather the energy for more classical nemesis 3’s, so decided to finish the light 5’s then move into bench. Good workout given the circumstances. Lost about 5 lbs so far in the cut, down to about 193 morning weight.
9/27 Home Gym
Front Squat Nemesis
175x5, 195x4, 215x4, 225x3, 235x3, 245x2, 255x2, 265x1
Velocity Raptor (drop to 70%, then 2% jumps every minute)
180x2, 185x2, 190x2, 195x2, 200x2, 205x2, 210x2, 215x2, 220x2, 225x2
Incline Bench Nemesis
155x5, 175x5, 185x4, 195x4, 205x3, 215x3, 225x2, 230x1
Velocity Raptor
160x2, 165x2, 170x2, 175x2, 180x2, 185x2, 190x2, 195x2, 200x2, 205x2
Laterals / Rear Laterals
3 sets
Good workout. Lots of room to improve, and really enjoy the daily 1RM training.
9/29 Ayersley
Squat Nemesis
195x3, 225x3, 255x3, 285x2, 315x1
Reg Park 5x5
250x5, 5, 5, 5, 5
Dip Nemesis
45x3, 55x3, 65x3, 75x3, 90x2, 100x2, 110x1
Dip Reg Park
55x5, 5, 5, 5, 5
Back Ext / Tri Push Down
65x12 x 3, 100, 120, 140x12
Wasn’t feeling it today. 315 will be my minimum weight on squats. Low back was not feeling ‘right’, plus getting deeper into this cut so strength may be wandering some. Dips were strong however. Have not been above +30 in many years, and ran it up to +110 on a clean rep after squats. Glad I didn’t push squats and hurt myself.
10/1/2015 Ayersley
Front Squat Nemesis
165x5, 195x5, 225x4, 245x3, 265x2, 275x1, 285x1
Event Horizon (85% of today’s max for 10 reps in 3 sets or less)
245x4, 3, 3
Pull ups: BW x 10, 10, 10, 10
Bench Nemesis
165x5, 195x5, 215x4, 225x4, 235x3, 245x3, 255x2, 275x1, 285x1
Event Horizon
240x4, 3, 3
Farmers Walk / DB SH Press (superset)
80x3 (hall length down and back, missed final rep on the way back by only 10 feet)
40x10, 10, 10
BW this morning was 189.8. Been a long time since I was sub 190. Leaning out well, abs visible. Leave Sunday for Disney World. When I get back, will probably keep the cut going for about another month or so. Have lost about 10 lbs so far, and not too much strength, if any. Taking a break from Creatine too. Def noticing some endurance loss, not so much strength yet. Good workout, that 285 was not the most “quality” of reps. Went super deep, but got a bit forward on the way up. Still was not close to dumping the weight. 285 bench rep was smooth but slow. Did not have more in me. The Event Horizon was a good WOD, challenging. Each time I round back and do a new WOD, I’ll aim to beat previous #'s.
10/3/2015 Home Gym
Leave for Disney World tomorrow, hit a quick pump workout:
Deadlift Superset with DB Bench Press
225x5 / 60x10 - 8 sets
First 5 sets DB Bench was Incline.
DL was form work. DL has never felt ‘right’ to me. Will continue to try to improve on form.
10-12-15 Home Gym
Squat Nemesis
315x1
Terminator (5x10)
165x10, 10, 10, 10, 10
Bench Nemesis
265x1
Terminator
155x10, 10, 10, 10, 10
Fresh off vacation and slap worn out. Hit some minimums.
10-14-2015 Belmont
Front Squat Nemesis
175x5, 205x4, 235x4, 255x3, 265x2, 275x1
Never Ending Story (10 singles at 90%)
245x1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Incline Bench Nemesis
155x5, 175x5, 185x4, 195x4, 205x3, 215x2, 225x1, 235x1
Never Ending Story
210x1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Called it here, still recovering from vacation. Dealing with a back strain I got bending over to pick something up in the AM. Ready to get into some heavier weights. It’ll be here soon.
10-16-2015 Ayersley
Squat Nemesis
185x5, 225x5, 255x4, 275x3, 290x2, 305x2, 320x1, 335x1
Chinese Dragon (drop to 50% then work up in 7’s)
165x7, 185x7, 205x7, 225x7
Bench Nemesis
155x5, 175x5, 195x5, 205x5, 225x4, 245x3, 260x2, 275x1
Chinese Dragon
135x7, 155x7, 175x7, 195x7
Farmers Walk
80x1, 1, .75
Press downs
4x10 pull-ups in between squat sets. Decent workout. Very sleep deprived over last two weeks, looking forward to catching up this weekend. Want back squat at 365, front at 315 and bench at 295 within 4 weeks.
10-19-2015 Ayersley
Front Squat Nemesis
225x3, 245x3, 260x2, 270x2, 280x1, 290x1
Velocity Raptor (70% do 2’s jumping 2% EMOM)
205, 210, 215, 220, 225, 230, 235, 240
OHP Nemesis
115x5, 125x5, 135x5, 145x4, 155x3, 165x2, 170x1
Velocity Raptor
115, 120, 125, 130, 135, 140, 145, 150, 155, 160
DB Rows SSW Weighted Back Ext
3 sets
Good workout. Heavier on both FS and OHP for 1 and the WOD versus last time.
10-21 Ayersley
Squat Nemesis
185x3, 225x3, 255x3, 285x3, 305x3, 320x2, 330x1, 340x1, 345x1
Reg Park
255x5, 5, 5, 5, 5
Bench Nemesis
165x3, 185x3, 205x3, 225x3, 245x3, 265x2, 280x1, 290 x miss
Reg Park
225x5, 5, 5, 5, 5
Farmers Walk
80x3
That was a lot of squats. I cannot remember if 330 was a single or double, so marking as a single. 345 moved slow, but form was good. Bench was not easy after all those squats. 290 was close! Fresh I know I’m good for 295.
10-23-15 Ayersley
Deadlift
135x5, 5, 185x5, 5, 225x5, 5, 275x3, 315x2
Bunch of sets with 135, 185, 225 working on form.
Incline DB Bench SSW Wide Cable Row
65x10x5 / 100x10x5
Went in to work on DL Form. Need to focus on squeezing chest up and dragging the bar up my shins/legs. I always let it get out front.
Chest going to be super sore, deep slow reps with a long pause on each 10th rep. Ouch.
10-26-2015 Ayersley
Squat Nemesis
185x3, 225x3, 265x3, 295x3, 315x3, 330x2, 345x1
Classical Nemesis
240x3, 250x3, 265x3, 280x3, 295x3, 175x5, 175x5
Bench Nemesis
185x3, 225x3, 250x3, 270x2
Classical Nemesis
185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 135x5, 135x5
Pull-ups
10x6 in between squats and bench.
Felt strong today, but did not push super hard since I missed a bench rep last week. Form on squats felt dialed in. Buried the top 3 sets, which are more reps for weight than recent lifts. That second 270 rep was a super grind, partially induced by all the squats. Since it was that much of a grind, I did not continue on for a single. Good lift.
10-28-15 Ayersley
Front Squat Nemesis
185x3, 205x3, 225x3, 245x3, 265x3, 275x2, 285x1, 295x1
Event Horizon (~85% for 10 reps in 3 sets or less / 245 last time)
250x5, 3, 2
Incline Bench Nemesis
135x5, 165x5, 175x5, 185x5, 195x4, 205x3, 215x2, 225x1, 235x1
Event Horizon
200x5, 3, 2
DB SH Press SSW farmers Walk
45x10 / 80x1 x 3
Pull-ups BWx10, +35x4x5 (in between squat/bench sets)
All the weight moved fast today, no grinders. Could have pushed for more weight/reps on both squat and bench.
10-30-15 Ayersley
Deadlift Nemesis
185x5, 225x5, 255x5, 275x4, 300x4, 320x3, 345x2, 370x1, 385x1
Classical Nemesis
270x3, 285x3, 300x3, 315x3, 190x5, 5
Incline DB SSW Wide Grip Hammer Cable Row
65x10, 10, 10 / 110x10, 10, 10
65x10, 10, 10 (flat feet up) / 110x10, 10, 10
Arms x 4
Did 3-4 sets of 7 pull-ups while I was warming up. Decided to do a nemesis DL workout. Played it by feel on weight, 385 was not a very challenging rep, just wanted to keep form. Working hard on not letting my hips drop before I pull, and squeezing my chest up. Will continue to work on form. Not real concerned with deadlift records, as I’d prefer to execute the lift safely and even if that means slow progress, that’s ok. I will say that I’d like to pull 455 by March 1st. Not an ugly rep either. I could pull an ugly 455 now.
11-2-2015 Ayersley
Squat Nemesis
185x5, 225x3, 265x3, 295x3, 320x3, 335x2, 350x1
Chinese Dragon (Drop to 50% then do 7’s up to 7RM)
175x7, 195x7, 215x7, 235x7
Pull-Ups
+45x4, 4, 4, 4, 4 (in between Squat sets)
BWx6, 6, 6, 6 (in between bench sets)
Bench Press Nemesis
185x5, 205x5, 225x5, 240x4, 255x3, 270x2, 285 x miss
Chinese Dragon
135x7, 155x7, 180x7, 200x7, 210x7
Farmers Walk
85x1, 1, .5, .5
Inching up on squats. Will probably do some more work in the upper range (300-335) for the next few weeks, then go ahead and get 365 out of my way. Bench was good. 270 was a better double this week, than last, plus I unracked myself this week. 285 was doomed before I even got under the bar. I didn’t rest long enough, and, got a bad spot who left me hanging out in the go position for a good 7 seconds before finally helping with the unrack. Misgroved, and missed the rep bad. Still, progress was made because the 270 set was a much better set than the week prior. Last time, I did Chinese dragon, my final sets we’re 225 and 195 on squat and bench, so progress there. Moved up 5lbs on farmers walks, and that 5 lbs made a difference. Will stick with this weight for awhile.
11-4-2015 Ayersely
Front Squat Nemesis
185x3, 205x3, 225x3, 245x3, 265x2, 275x2, 285x1
Never Ending Story
250(+5) x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
OHP Nemesis
95x5, 115x5, 135x5, 145x4, 155x3, 160x3, 165x2, 170x1, 175x1
Never Ending Story
155x1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Arms
Out late last night with customers. Very low energy today, so didn’t push too hard. Still was able to inc the WOD for fronts, and inc OHP max, up from 170 last time.
11-6-2015 Ayersley
Deadlift
315x3, 3, 3, 3, 3, 3, 3, 3, 3, 3
DB Incline BP SSW Cable Row
70x10x5 / 120x10x5
Arms x 5
Tri Laterals 3x10
Sick with a head cold and sore throat. Worked hard on dialing in form on DLs. Had some really good reps, while some got a little off. This movement takes so much concentration for me to be pulling properly. Lots of squeezing into form, engaging tightness, eliminating slack, etc. The first 4 sets were incline, the last was flat. Glad I got something in today and didn’t skip.
11-9-2015 Ayersley
Squat Nemesis
225x5, 265x5, 295x4, 315x3, 325x3, 330x2, 335x2
Reg Park 5x5
260x5, 5, 5, 5, 5
Pull-ups (in between squat sets)
BWx10, +25x6, 6, 6, 6
Bench Nemesis
185x5, 205x5, 225x5, 240x4, 260x3, 275x1.9 *barely missed lockout
Reg Park 5x5
225x5, 5, 5, 5, 5
Farmers Walk
85x1, 1, .9 *so close to finishing lap back.
Still not 100% from this cold. Squats felt pretty strong. Tried to focus more in the 300lb range to get some heavier volume in. The 260 5x5 was brutal after the prior work (up from 255 last time). Was flat out exhausted after squatting, and still felt I put a good bench session in. Got the 260x3, 3rd barely locked out but got it. The 275 set, 2nd rep, was a close as it gets without finishing. Making progress here. Stayed at 225 for the 5x5 since I was flat out of energy. Last 2 sets were tough.
11-16-2015 Ayersley
Squat Nemesis
135x5, 185x3, 225x3, 255x3, 275x3, 295x3, 315x3, 335x2, 350x1
Black Hole (75% 21 reps in 3 sets)
265x7, 7, 7
Pull-Ups (in-between squat sets)
BWx7, 7, 7, 7, 7, 7
Bench Nemesis
135x5, 185x5, 205x5, 230x5, 245x4, 265x2, 280x1, 290 x miss
Black Hole
210x7, 7, 7
Farmers Walk
85x3
Laterals SSW Ab Wheel x 3
Been sick with a lingering cold, so decided to take some days off to get better. Slow going getting started, but once I got in the groove the reps felt powerful. 335x2 moved well. The 3 sets of 7 we’re not easy. 290 actually didn’t miss, but my spotter got his hands on the bar, and it would have been close, so not counting. Will attempt again when weights feel light. Good workout overall.