Friday, May 14
Complex recovery day:
88 X 5 X 5 X 4
Snatch, Clean, Front Squat, Bent Row, Push Press 5 reps each, 4 sets.
1 min rest in between.
Tiring in a cardio way.
Eat Sleep Recover.
Friday, May 28
Wednesday/bench day:
Bench workout was repeat of 13 May
DB Row: 75 X 20 X 3
Superset with Upright Row: 85 X 8 X 3
Incline Press and tricep rope.
Thursday:
Deadlift:
WUFB
275 X 5
325 X 5
365 X 8
Hack Squat Machine:
90 X 5
180 X 5
270 X 5
360 X 4
360 X 8
Cable Row:
120 X 8 X 5
Walk on treadmill: 12 min
ESR.
Saturday, May 29
Strongman Conditioning:
Squats doubles and triples, leading to 315 single- more for demo purposes.
Tire flips: Max reps X 1 min
Light deadlifts: leading to 315 single
Zercher Carries: 250lb X 40m X 2
some other random stuff.
[quote]bearshark wrote:
Zercher Carries: 250lb X 40m X 2
[/quote]
WHY???
[quote]mrodock wrote:
[quote]bearshark wrote:
Zercher Carries: 250lb X 40m X 2
[/quote]
WHY???[/quote]
Initially to see how much it would suck, then it became more of how little i could breathe and still walk without passing out. and I chalk the rest up to having fun.
[quote]bearshark wrote:
[quote]mrodock wrote:
[quote]bearshark wrote:
Zercher Carries: 250lb X 40m X 2
[/quote]
WHY???[/quote]
Initially to see how much it would suck, then it became more of how little i could breathe and still walk without passing out. and I chalk the rest up to having fun.[/quote]
Damned if that doesn’t make some sense.
Sunday, May 30
Standing Press:
Bar X 5
65 X 5
85 X 5
95 X 3
115 X 3
130 X 6
115 X 6
95 X 6
Pull ups:
BW X 3
BW+20 X 5 X 4
BW+10 X 5 X 2
BW X 6 X 3 (neutral grip)
Dips:
BW X 3
BW+45 X 8 X 5
Superset:
Close Grip Bench: 115X3
Rolling DB Ext: 35X5
EZ Curls: 65X12
5 sets
I’ve decided that i need more volume. And also more other random shit like strongman, although i’m going to program that better.
Monday May 31:
Squats:
Working up to:
308 X 7
+
198 X 10 X 5
Rack Pulls:
working up to
396 X 3 X 5
Wednesday, June 2
Bench:
Bar X 8
95 X 3
95 X 2
135 X 3
160 X 8
180 X 6
200 X 4
210 X 3
225 X 2
230 X 1 (paused)
185 X 4
DB Row:
80 X 20 X 2
Cable Rows:
?? X 12 X 2
Chest Cable press/flye thing:
30 X 10 X 3
Tricep Close Grip Pressdown:
?? X 12 X 2
ESR!
Thursday, June 3
Deadlifts:
135 X 5
225 X 5
315 X 3
365 X 3
390 X 5
225 snatch grip to shrug X 5
Hack squat machine:
90 X 5
180 X 5
270 X 5
360 X 5
450 X 5 X 2
360 X 5 X 2
180 X 10 on toes
Lying Leg Curls:
110 X 8 X 5
Felt good and strong, 390 X 5 is a conventional DL PR!
also, my wife got some PRs- 200 single in the squat yesterday and 225 X 8 in the conventional DL today. yaay for her!
Saturday:
GPP/Strongman
Squats: up to 275 for singles, warm up.
Deadlift: up to 340 for singles, warm up.
Tire Flip:
550lb tire: 1min, max reps X 4
12, 10, 10, 6
Heavy shit, that tire. gotta get better cardio conditioning. Sleep recover.
Sunday, June 6
So, I reached the gym in a rage due to traffic.
Standing Press:
Bar X 5
65 X 5
85 X 5
105 X 3
120 X 3
130 X 6
115 X 5
95 X 8
Neutral Grip Chins:
BW X 8 X 5 “perfect rep”
Dips:
BW X 12 X 5 “perfect rep”+pause
Close Grip Bench + DB Tricep Ext superset:
115+35 X 3+5
Felt strong, good workout. big pump too.
eat sleep etc.
Wednesday, June 9
Bench:
Bar X 6
Bar X 4
95 X 4
135 X 3
165 X 8
185 x 6
205 X 4
215 X 3
230 X 2
235 X 1 (paused)
185 X 4
135 X 8 X 5
Pulldown:
110 X 10 X 5
Easy, bench felt real good, real smooth.
Tuesday, July 6
Whole Body workout:
Squats:
Bar X 5
135 X 5
225 X 20
Incline Bench:
145 X 10 X 4
Calf Raises:
125 X 8 X 4
I have been AWOL from my training log! in the last three weeks, i have been to Florida and back on the Navy’s dime, was given 12 hours notice, mission unclassified but duration unknown. I also moved. I also just got my internet set up.
Training Highlights:
410 X 10 PR Sumo DL
245 X 1 PR paused bench
225 X 20 PR- i haven’t done 20 rep squats in a long time and this felt frankly easier than i recall. it took maybe only a minute.
ok, this log is going to be updated more regularly.
peace
Friday, July 9
Bench:
warm up followed by
185 X 5 paused
205 X 3 X 3paused
Barbell Rows:
155 X 8 X 4
Floor Press:
155 X 8 X 4
Chin ups:
BW X 8 X 5
Saturday July 10
Log Press:
?? X 10 X 3
Tire flips:
?? X ??
Okay the second entry was pretty uninformative. but you get the idea.
Sunday, July 11
Front Squats / Hack Squat / Banded Front Squat:
155 270 145(mini)
3 5 3 X 5 sets
Lying Leg Curls:
70 X 15 X 3
Trying a truncated workout- decided to use CT’s programming recommendations. little experiment.
Tuesday, July 13
Arm day:
Bicep triset- DB curl, Cable curl, DB curl with mini bands
(30 10(?) 20(mini) X 5,5,5 - 4 sets
Tricep triset- DB ext, Rope overhead Ext, DB ext with mini
(25 18(?) 12.5 (mini) X 5,5,5 - 5 sets
Shoulders:
lateral raises: 20 X 3 X 4
EZ Upright Row: 65 X 3,4,5,5
I like the perfect rep style workouts. I am super pressed for time these days and will do this workout for a month before reverting to 5/3/1.
Shower and eat.
Friday, July 16
Supported Row, Cable Row, Banded Row:
135+147+45(Light Band) X 3,3,3
Five sets
Bench, machine chest, banded bench:
185+66+135(mini) X 3,3,3
four sets
I felt good, but had some difficulty getting the tension even for the banded benches. Otherwise, it felt nice to move some weight fast. ESR.
Saturday, July 17
GPP:
Some deadlifts, up to 315
farmers’ walk, a long way with not a lot of weight.
GHR: BW X 8 X 3
Talked about the deadlift. i talked a lot today.
ESR
Wednesday, July 21
Bench (superset rows, 90lb X 8):
Bar X 5
95 X 3
135 X 3
170 X 8
190 X 6
210 X 4
220 X 3
235 x 2
240 X 1 (fast!)
Flyes:
45 X 6 X 4
Rope overhead extensions:
80 X 10 X 4
I felt really fast and strong on the 240 single. considering how much i hate rep work, i still felt really strong by the time the single came around.
esr.
Had some time today so i went to the gym… was not a planned session.
Thursday, July 22
Deadlifts:
135 X 3
225 X 3
315 X 3
365 X 2
405 X 1
435 X 1 (slow)
415 X 4
Short workout, did not go the way i had thought it would at all. slow and shitty feeling. attributable in no small part to a cold i’m nursing perhaps.
frack. esr.