Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135#
5x185#
3x225#
2x250#
8x285#
Superset with chinups 2/3/4/5/6/7/8
Press:
10x45#
5x65#
5x85#
3x100#
3x115#
8x130#
Superset with front squats 3x 45/65/85/95/110/125#
Accessories:
1 arm db press fat gripz 45# x15/15/15
Superset with bent over bb rows 135# 12/12/12
Good workout, except that it happened at 2 am because I woke up after 3 hours of sleep and couldn’t go back to sleep, so I gave up. At least the headache I’ve had for the last several days has subsided somewhat. Not sure it was a great idea to work out, but I was awake anyway and just trying not to wake anyone else in the house, so out in the garage seemed like a good way to do that. I may try to get another hour’s sleep in, if my body and brain will cooperate.
Dips 25# weighted: 8/8/8
Superset with Zercher squats 145# 4/4/4
EZ bar curls 40# 8/8/8
Superset with triceps extensions 40# 10/10/10
I’ve gotten a good night’s sleep the last 2 nights finally, so feeling good and rested. This was another good workout, and also got in a mile walk with the dogs afterwards.
Edited because I did not in fact do 12/12/12 of 145# Zercher squats.
Dips 25# weighted: 10/10/10
Superset with Zercher squats 145# 5/5/5
EZ bar curls 40# 10/10/10
Superset with triceps extensions 40# 12/12/12
New 5/3/1 cycle, new training maxes. I think I’ve finally got my sleep sorted. On call this weekend, hopefully it’s a quiet weekend at the plant and I get no calls.
Well, I set the bar down momentarily to reposition my hands, but there’s no rest in between. I’ve done it both ways, but it gives me a better rack for my front squat when I do it that way, and having a good rack position makes all the difference for me on front squat.
I despise front squats, but I make myself do them because I know I need them in my rotation. Those and Zerchers have a ton of carryover for strongman, and getting back to a competition is my ultimate goal.
Dips 25# weighted: 15/15/15
Superset with Zercher squats 155# 4/4/4
EZ bar curls 45# 8/8/8
Superset with triceps extensions 45# 10/10/10
A good workout, and I’m feeling a lot more recovered from my blood donation. We’re in for several ridiculously cold days coming up, so my garage isn’t going to be very habitable.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135#
5x185#
5x225#
5x245#
3x275#
5x310#
Superset with chinups 2/3/4/5/6/7/8/10
Press:
10x45#
5x65#
5x95#
5x115#
3x130#
5x145#
Superset with front squats 3x 45/65/95/115/130/145#
Accessories:
1 arm db press fat gripz 50# x12/12/10
Superset with bent over bb rows 145# 12/12/12
2 Cycles down. Nothing special to comment on. I feel fully recovered from the blood donation. Oh, and my son got me some lifting gloves for when my hands are in danger of frostbite from the bar, with built in wrist straps that are pretty beefy. I won’t wear them every day but I definitely like them, and they’re perfect for when I need them.
Hey, friends, sorry I’ve been radio silent for the last year! I basically took the entire year of 2023 off. Work did not end well for 2022, and I had to sort of refocus and get things right, but I think things are in a better place now, although I’ll find out in a month or so when our job performance evaluations come out… I started this year doing a 40 miles in January fundraiser for the Trevor Project, so if anyone is interested in donating check out my facebook, not sure if it’s okay to post the link here but if you look for my name in Burlington Kansas you’ll find me. The last couple weekends I’ve started hitting the weights again as well, and this weekend I hit 5x225# squat, 5x145# bench, 5x275# deadlift, 5x125# overhead press, so even taking an entire year off my strength isn’t completely gone. Next weekend I’m going to do some 1RM tests, then start a new workout cycle the following week, wish me luck!
Edit: I’m gonna go ahead and post the fundraiser link. If that’s not kosher I’ll take it down.
2/2/24 Day one of calculating 1RM’s for my upcoming 5/3/1 cycle. 12x225# on the squat, which gives me a 1RM of 315# for squat. Honestly, I could have kept going on squat, but figured I’d better be conservative to start. Bench was more limited, 8x145# which gives me a 185# 1RM there. I’ve gained a new pain in my left wrist, pretty sure it’s arthritis since it’s very much like the arthritis pain I already have in my left ankle, and on top of that my right elbow seems not to want to stay grooved in its socket, keeps feeling like it wants to dislocate, so I’m staying really conservative on bench. The wrist pain doesn’t seem to affect me pulling, and working up to 6 chin-ups wasn’t that terrible.
After that, did a mile of run a lap, walk a lap. The indoor track in the gym is 14 laps to a mile, which makes for about 115m laps. Not timed or anything, just trying to get my cardio endurance up and remind my body what running feels like, and finding a pace that seems sustainable.