Barbell curls superset with tricep extensions 50#: 10/10/10
Finally worked Zercher squats back into my accessory rotation. I tried picking up the bar off the ground, but couldn’t get down there, so broke out the jackstands, which worked to elevate the bar enough to get up under it. I just have to be really careful setting the bar back into the stands without knocking them over.
Unfortunately, no, they’ve got some big stuff going on right now, hopefully will join me again later when everything is taken care of. I guess I should change my log title…
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x265#
10x305#
Superset with chinups 1/2/3/4/5/6/15
Press:
5x45#
5x65#
5x85#
5x105#
5x120#
10x135#
Superset with front squats 3x 45/65/85/105/120#
10x 135#
1 arm DB press 45# fat grips 12/12/12
Superset with bent over BB row 155# 10/10/10
Pushed a bit on some of the assistance/ accessory work. 15 chinups felt good, probably had a couple more in me but form was going to start slipping into kipping. Front squats felt really in the groove today, so I decided to see if I could hit 10 reps at the top weight. Wasn’t even that hard, I think I’m finally getting front squats somewhat figured out, only took me I don’t know how many years… Bumped up the # of reps in DB press, and the weight in rows, as well. Felt really strong today.
1.35 ish mile run in 14:51. Last time I did it, back in July, my app said 1.38 miles, and 1.36 the time before. Anyway, it’s the same run, and I was :19 faster than July’s time. I’m positively smokin’ it, in fat old man time…
Then the usual 1 mile run/walk with the dogs, with them dragging my dead ass along. Time to be still like vegetables, lay like brocolli.
Superset with front squats:
3x45#
3x65#
3x85#
3x115#
3x130#
3x145#
3x155#
3x165#
Accessory:
1 arm DB press 45# fat grips 12/12/12
Superset with bent over BB row 155# 10/10/10
I brought my other 2 plates from the farm, so I have enough weight to keep progressing on deadlift jokers for the near future. Brought 2x20 kilo and 2x15 kilo plates, so plenty of room to grow.
Another good session, been lucky enough that they’ve all been good since I’ve started back. Of course, this is the easy part. When I get a little under the weather or have a few bad workouts is when I need to stay focused and stay the course.
Early A.M. mile run/walk with the dogs. I enjoy these because I don’t really have to focus on pace or anything, and it’s sort of a natural fartlek protocol. Sometimes the dogs want to trot for a few hundred meters, and sometimes they want to all-out sprint, and sometimes the want to stop and smell stuff. They’re also a lot more manageable once they’ve gotten some running in.
Accessory:
Dips 12/12/12
superset with Zercher squats @135# 3/3/3
Barbell curls superset with standing tricep extensions 50# 10/10/10
Another good training day. I’m on vacation from today until December 2nd, so I may try to up my frequency for the next 2 weeks, or at least get some more conditioning sessions in.
First interval I took it fairly easy, and then pushed a little at the end because I saw I could get it under 5:00. Second interval I pushed pretty hard, could have been faster but I was fighting a 30+ mph gusting headwind going back toward the house.
Then, after about 10:00 rest, another 1+ mile run/walk with the pups. Felt better than the last time I did this after doing timed runs, even though that was only a week ago.
1+ mile run/walk with the dogs, and the dogs really didn’t want to do anything but run today. I took a break by taking them over to a part of the park by the river where we normally don’t go, so there was much sniffing to be done while I caught my breath. Then, more running.
I figure doing a relatively short run/walk like this every day shouldn’t adversely affect my lifting much, and it should do a lot for my conditioning. I do at least a mile walk with the dogs every day anyway, I just log the ones where we go down by the river so I can let the one dog off the leash and we can run. I won’t run when I have all 3 dogs on leashes, because 250# of dogs is liable to pull me right off my feet if they see something they want to chase, and we’re already running.
Early AM, 1+ mile run/walk with the dogs, and once again they really wanted to run a lot. I’m getting them in better shape as I get in better shape, I think. We also did some bushwacking in the woods next to the park, and there was much new stuff to smell, so happy pups.
Then, after 20 minute rest:
5/3/1 cycle 3 day 6
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x265#
3x305#
5x335#
Daughter on hiatus while dealing with some life issues, but will hopefully be returning.
My method is based on vanilla 5/3/1, but whole body 2 main exercises per day, so 6 workouts gets me through an entire cycle. Also, I limit my max reps set to 10/8/5 for 5/3/1 weeks, but then I’m also not currently doing a max rep set on 3’s week, I’m doing joker sets instead. Also, since I’m not lifting more than every 3-4 days, I’m also not doing any deloads.
Once I have a few more cycles under my belt and the weights start getting heavy again, I’ll probably drop the joker sets when I do a reset.
10x100m sprints at the dog park, ~1:00 rest between sprints. The dogs did a lot of running with me, so hopefully they’ll be zonked out for a few hours.
Walk the dogs .75 miles home (took the scenic route).
Sorry I’ve been radio silent for the last month, but I came down with some nasty crud. I tested negative for the COVID, but today is the first day in weeks that I’ve been able to exert myself at all without going into coughing fits. I plan on starting up again soon, but I’m going spend a week or 2 working back up to weights.