Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135#
5x185#
5x225#
5x250#
3x280#
5x315#
Superset with chinups 2/3/4/5/6/7/8/9
Press:
10x45#
5x65#
5x85#
5x100#
3x120#
5x135#
Superset with front squats
3x45#
3x65#
3x85#
3x100#
3x110#
3x125#
Accessory:
1 arm DB press fat gripz 35# 15/15/15
Superset with bent over BB row 135# 12/12/12
That wraps up my first full formal cycle back. All stayed pretty easy, except day 4 after lots of conditioning and an all-night drive. Today felt better than I expected, since I came down with a flu bug over the weekend and I was down until Tuesday, but I felt good enough today. I’ll get the numbers for the new cycle tomorrow, and start either Saturday or Sunday depending on how I feel. Another plus, I went and got my vitals checked today with health services at work, and had BP 120/72 and pulse 64. Resting heart rate will go down as my conditioning goes up, but BP is pretty close to perfect.
Edit because I did not in fact do 58 reps at 315# on deadlift…
Deadlift:
5x45# + 2 power cleans
3x95# + 2 power cleans
3x135#
3x185#
3x225#
3x245#
3x275#
8x305#
Superset with chinups 2/3/4/5/6/7/8/9
Press:
10x45#
3x65#
3x85#
3x100#
3x115#
8x130#
Superset with front squats
3x45#
3x65#
3x85#
3x100#
3x115#
3x130#
Accessory:
1 arm DB press fat gripz 45# 12/12/12
Superset with bent over BB row 135# 15/15/15
All good and easy again today. if next week goes easy as well, I MIGHT go back to incorporating joker sets on my 3’s week. I also may wait another cycle before I do that, we’ll see. Got to balance pushing myself some with letting my ego get in my way. At some point, though, I do need to start going heavy again.
Dips:18/18/18
Superset with Zercher squats 155# 5/5/5
EZ bar curls 40#: 12/12/12 superset with triceps extensions 40#: 15/15/15
Another good day. All the main sets are still moving easy,and shoulder giving me no trouble at all on bench at this weight. As far as accessories go, it’s time to add some weight to the dips and Zercher squats again, as well as the curls/triceps extensions. Also, I happened upon a trick with Zercher squats that lets me get a lot better breath while holding the weight at the top. I just have to shrug my shoulders up and lift the load a little with my elbows, and I can really expand my chest,the amount of air I was able to get in was a game-changer, and this should directly translate to better performance with a yoke or Conan’s wheel!I don’t know why I never thought of this before, or why I never read it anywhere on any write-up on coaching cues, but I’ll definitely keep that in my tool box.
Yeah, I’m getting there, as long as I stay out of my own way and don’t do something stupid to hurt myself, I think I’m on a good roll.
4/8/22 5/3/1 cycle 2 day 6
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135#
5x185#
5x225#
5x255#
3x290#
5x325#
Superset with chinups 2/3/4/5/6/7/8/9
Press:
10x45#
5x65#
5x95#
5x110#
3x125#
5x140#
Accessory:
1 arm DB press fat gripz 45# 12/12/15
Superset with bent over BB row 135# 15/15/15
Finished up cycle 2 strong, and it’s also time to go up in weight on DB press and BB rows. A run is in the cards for tonight or tomorrow, and then cycle 3 starts on Sunday. I’m very pleased with my progress, as well as my managing to exercise patience, so far.
Dips 25# weighted 12/12/12
Superset with Zercher squats 165# 4/4/4
EZ bar curls 45# 12/12/12
Superset with triceps extensions 45# 15/15/15
New cycle, new training maxxes. Top sets still staying easy for 10 reps, and feeling good all the way through. Tired, but not tapped out completely. I’ll do some sprints this evening if I have time around all the stuff I have to get done. At this rate I’ve got a lot of cycles ahead of me before I’ll need to reset, I just have to keep reminding myself to be patient. I know I sound like a broken record, but it’s the best way for me to get through to myself…
Sprints 8x100m, some amount of rest between intervals.
I didn’t time the rest between intervals, but it was more than I took last time, since my sprints are getting more ‘sprinty’. That being a relative term to my being a 57 year old 200 lb guy who’s carrying too much fat at the moment. (I’m refraining from calling myself a 200 lb fat guy, because I don’t think I’m there, plus I’m going in the right direction, but I’m definitely at a higher % than I’d like to be).
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x230#
5x265#
10x300#
Superset with chinups 2/3/4/5/6/7/8
Press:
10x45#
5x65#
5x85#
5x100#
5x115#
10x130#
Superset with front squats 3x 45/65/85/100/115/130#
Accessories:
1 arm db press fat gripz 50# x9/9/12
Superset with bent over bb rows 145# 9/9/12
Day two, still doing well. I also had some extra conditioning yesterday afternoon and this morning consisting of a farmer’s walk for around a quarter mile carrying 2 buckets with about 50# of broken chainfalls in each one, out to my truck yesterday morning, and back to the tool room with repaired chainfalls this morning. My shoulders were burning, but only one put-down each way, to go through the security checkpoint. I was worried it might adversely impact presses today, but it didn’t seem to bother them.
Dips 25# weighted 12/12/12
Superset with Zercher squats 165# 4/4/4
EZ bar curls 45# 12/12/12
Superset with triceps extensions 45# 15/15/15
Nothing to comment. Super busy and a bit stressful at work so I was drained every day this week when I got home, so no extra conditioning session during the last 2 days off. I’ll get something in tomorrow. Meanwhile, food and rest, and Friday game night with some friends online.
Dips 25# weighted 12/12/12
Superset with Zercher squats 165# 4/4/4
EZ bar curls 45# 12/12/12
Superset with triceps extensions 45# 15/15/15
All good again today. Another stressful week at work so no training after work this week. I am basically doing 3 jobs right now (I was already doing 2 jobs, but my peer supervisor just got transferred to another department temporarily to cover someone who retired, so I’m currently covering that as well). I can handle it, and we normally cover for each other for vacations and such but this is a little more than that. I’m just going in a little earlier and staying a little later every day, on top of never getting a breather at work, only ate lunch one day this week. My weekends are still my own, though, so I may just be doing 2 workouts a week on Friday/Sunday for a while.