Friday, Week 8 Day 4
Walking on Treadmill
Speed: 3.5 MPH
Incline: 7.5%
Time: 20 min
HR avg: 120 BPM
Foam rolling lower body for 5 minutes
Chin-Ups [negative]
30 seconds x 3 sets
Box Jumps [36"]
5x3 sets
Had a break between clients so I got some extra work in, nothing special…need a higher box.
Saturday, Week 8 Day 5
5 minutes lower body mobility
Deadlifts [Raw]
75/165x5
125/276x5
155/342x5x2 sets
Glute-Ham Raises
Bodyweight x 10x5 sets
Walking Lunges [w.kettlebells]
64/141x10x5 sets
SSB Calve Raises
85/187x20x3 sets
Alternating Dumbbell Curls
20lbsx10
60lbsx6x3 sets
Spiderman Walks
Bodyweight x 8x2sets
ss.with…
Jackknife Rotations
Bodyweight x 8x2sets
Deload deadlifts…aka nothing. Lots of assistance, GHR’s are getting supper easy. These bodyweight core movements were TOUGH, definitly keepers.
Sunday, Week 8 Day 6
5 minutes upper body mobility
Close Grip Bench Press [Raw]
75/165x10
95/209x10x2 sets
85/187x10x2 sets
65/143x10
Pull-Ups
Bodyweight x 14
Grappler Rows
Bar + 45lbs x 15x5 sets
Standing Cable Rows
20x3 sets
Pallof Press
8x3 sets
Straight Bar Pushdowns
100lbsx20
140lbsx15
160lbsx15
Last day of the deload, skipped deload OHP as one shoulder was feeling a little beat up. Nothing much else to report.
Struggling to master my own bodyweight…
205lbsx15 Pull-Ups
Tuesday, Week 9 Day 2
10 minutes foam rolling and lower body mobility
Squats [Raw]
75/165x5
125/276x5
145/320x5
162.5/358x5
185/408x5
45 Deg. Leg Press [close stance]
5 platesx10x5 sets
EZ Bar Bicep Curls
95lbsx15
105lbsx10
95lbsx10
Alternating Zottman DB Curls
30lbsx10x2 sets
Standing Calve Raises
400lbsx10x2 sets
Leg Press Calve Press
3 platex15x3 sets
Not a great session today, hip is still really bothering me so I stopped after the prescribed squat reps today, there was no way I would of been able to get the 12 needed for a PR. Assistance went alright but certainly nothing special.
Wednesday, Week 9 Day 3
Walking on Treadmill
Speed: 3.5 MPH
Incline: 7.5%
Time: 20 min
HR avg: 120 BPM
Single Leg Box Jumps [24"]
10x1 set
Stopped because my knee started to throb, probably just a slight flair up of the patella tendinitis I had in a past life.
Thursday, Week 9 Day 4
Bench Press [Raw]
75/165x5
85/187x5
97.5/215x5
112.5/248x8
Low Incline DB Bench Press [Neutral G.]
40lbsx10
80lbsx10x4 sets
Pull-Ups [Wide G.]
Bodyweight x 14
Freemotion Shrugs
Lvl 15x20
Lvl 20x20x2 sets
Rolling DB Extensions
40lbsx12x3 sets
Standing Cable Rows
15x4 sets
Last weeks Thursday session, trained at work as opposed to the facility so I wimped out on bench when my hands started sliding outwards on the shit bars and my arch collapsed.
Saturday, Week 9 Day 5
Deadlift [Raw]
75/165x5
125/276x5
160/353x5
185/208x5
211.5/466x10
GHR
Bodyweight x 12x5 sets
Single Leg Pistol Squats [to paralell box]
Bodyweight +5lbsx10/leg x 5 sets
Standing EZ Bar Curls
105lbsx10
115lbsx10
105lbsx10
Cable Rope Hammer Curls
100lbsx15x2 sets
Monday, Week 9 Day 6
Shoulder Warm-Up
Standing Military Press
50/110x5
57.5/127x5
65/143x6
Close-Grip Bench Press
85/187x10x4 sets
75/165x10
Tate Press
40lbsx12x4 sets
Side/Front DB Raises
30lbsx10x3 sets/each
Standing Cable Rows
15x3 sets
Tuesday, Week 10 Day 1
Squat [SB]
…suit bottoms on…(loose 44 NXG+)
75/165x5
125/276x5
172.5/380x3
197.5/425x3
222.5/491x5
Leg Press [high incline]
5plts x 12x5 sets
Reverse Hyperextension
Bodyweight + 3/66x15x3 sets
Standing Barbell Curls
45/99x10
55/121x10
60/132x10
45/99x10
Zottman DB Curls
35lbsx10x2 sets
Using suit bottoms for the next bit to help alleviate the hip tightness, 490 felt a little awkward on my back after not having more then low 4’s on for the past few months so I took it pretty easy and stopped well before fatigue.
Wednesday, Week 10 Day 2
Single Leg KB Deadlift
24/53x10x3 sets
Single Leg Pistol Squats [to paralell box]
Bodyweight x 5x5sets
Bottoms Up KB Press
12/26x5x5/side
Alternating KB Standing Shoulder Press
24/53x10x2/side
Single Arm KB Swings
24/53x25/side
We just got some KB’s in at work so I decided to get a little extra work in between clients. Conclusion? Kettlebells should not be rubber coated or have polished handles.
Ah, all caught up again. I’ll post today (Thursday’s) training when I finish later on tonight.
Thursday, Week 10 Day 3
Shoulder Warm-Up
Bench Press [Raw]
75/165x5
90/198x5
105/231x3
120/265x9
Pull-Ups [Wide Neutral G. and Wide Fat Bar]
Bodyweight x 10,10,7,7,5,5,4,2 = 50 total
…
…with…
…
X-Band Walks [Purple band]
10 reps/sidex5 sets
Incline Dumbbell Press [Neutral G.]
80lbsx10x2 sets
80lbsx8
Single Arm Dumbbell Press
60lbsx10x2 sets/side
Shoulder Death [Front/Side/Sta.OHP]
30lbsx10/movement
Single Arm “D” Pushdowns
50lbsx20
40lbsx20
Machine Rear Delt Flyes
15x3 sets
Standing Cable Rows
15x3 sets
Got a lot of work in today! You’d think it was a high energy session…well, not really. I really need to start nailing down this diet, because I’ve been coming into session totally wasted and that does nothing for the consistency of my lifts. For example, I managed a pretty tough 9 with 265 today, I think 10 maybe 11 could of been there if I had that nutrition down this AM and last night. Well, a PR next week hopefully? I will definitely be gunning for a huge PR on the deads Saturday morning.
Assistance went well, still trying to build up the upper back to reinforce good posture and keep the shoulders healthy and my bench moving. Was disappointed with pull-ups, I laid back on the first set on purpose in the hopes that it would leave more for the next sets, but it really didn’t. I think the 2 weeks I took off from these really hurt their endurance.
Friday, Week 10 Day 4
Kettlebell Swings
24/53x20x3 sets
Walking on Treadmill
Speed: 3.5-4 MPH
Incline: 7.5%
Time: 10 min
HR avg: 125 BPM
Rowing Sprint
1000m (forget time)
Box Jumps
40"? x5x5 sets
Single Arm Bottoms Up KB Clean and Press
12/26x5x3 sets/side
Standing Incline Cable Rows
Lvl 10x15x3 sets
Lower Body Foam Rolling
5 minutes
Got some extra work in today, glutes felt really tight this AM but they SMR seemed to help a good deal, rolled out the hips/quads and IT band as well so hopefully I will be good shape for a big PR deadlift tomorrow morning.
Was bored tonight so did up a little chart of my results on 5/3/1 so far, weekly rep maxes with estimated 1rm max in brackets. I’ve done one cycle and am currently finishing up W2 of my second.
Squats
1st Cycle [Raw]
185/408x11 (252.5/557)
195/430x3 (215/474)
205/452x3 (225.5/497)
2nd Cycle [Suit Bottoms]
185/408x5 (215/474)
222.5/490x5 b[/b]
Did my 1st cycle of 5/3/1 raw with a belt, lifts after W1 were very inconsistent as I was still being plagued with hip problems, 2nd cycle I switched to loose suit bottoms and belt on W2.
Bench
1st Cycle [Raw]
110/243x11 (150/331)
117.5/259x9 (152.5/337)
125/276x7 (154/340)
2nd Cycle [Raw]
112.5/248x8 (142.5/314)
120/265x9 b[/b]
Pretty happy with the progress here so far, was surprised to see a max of 154/340 after first cycle but lifts were pretty consistent with progress from week to week. 2nd cycle on W1 I lifted at work and I shut it down earlier, when I got back to it on W2 things seem to be on the ups still.
Deadlift
1st Cycle [Raw]
207.5/456x11 (284/626]
220/485x9 (286/631)
232.5/513x8 b[/b]
2nd Cycle [Raw]
211.5/466x10 (282.5/622)
Progress here seems to be limited by the my energy level going into my first AM session of the week, regardless still happy with the progress here, hope to bump the max up over 300 tomorrow. 2nd cycle, W1 I backed off early as well, 2-3 more reps would of been very doable.
Standing OHP
1st Cycle [Raw]
65/143x5 (76/167)
2nd Cycle [Raw]
65x6 b[/b]
OHP… embarrassing! Haven’t been doing these consistently at all…I don’t think these two sessions are an accurate reflection of my strength here (if you can call it that). We’ll see what the comings weeks bring).
Saturday, Week 10 Day 5
Lower Body and Shoulder Mobility
5 minutes
Deadlifts [Raw]
75/165x5
125/276x5
…add belt…
175/386x3
200/441x3
227.5/502x12 Rep PR
GHR
Bodyweight x 15x5 sets
Kettlebell Swings
Single Arm
16/35x10/side
20/44x10/side
Double Arm
16+16/70x10
20+20/88x10
Kettlbell Snatch
20/44x10/side
Kettlebell Clean/Jerk
20/44x10/side
Kettlebell Partner Throws
16/35x20/side
20/44x20/sidex2 sets
Windmills
16/35x10/side
Pretty good session today, passed on the bicep and calve assistance to go outside and play with the KB’s. I’ll get the other stuff in tomorrow.
Deadlifts went pretty good, as far as predicted 1rm goes this bumps me up a good deal according to Wendler’s equation (from a 5/3/1 raw PR of 294.5/649 to a 318.5/702 PR). I was really frustrated I had to reset but my hands were slipping at rep 8 and 9, so I needed to stop for some chalk. There was some visible upper back rounding but I expected that at such high reps, happy with it for the most part and looking forward to another 20+lbs on the bar next week.
Saturday’s deadlifts.
That’s just filthy. Looks liek you woulda been good for even more with a bit of talc or some track pants no your legs??
I think I could of willed myself into another 1-2 reps, perhaps next week…I think more than anything it was a matter of the upper back getting tired and me getting lazy with form.
Sunday, Week 10 Day 6
Shoulder Warm Up
5 minutes
Standing Overhead Press [pause on collar bone]
55/121x5
62.5/138x3
70/154x4
50/110x5x5 sets
…
…with…
…
Pistol Squats to Box
Bodyweight + 2.5/6x10x5 sets/side
Pull/Chin-Ups [Wide Neutral G. and Wide Fat Bar]
Bodyweight x 10,10,7,5
Dumbbell Side Lateral Raises
30lbsx10x3 sets
Dumbbell Posterior Delt Raises
15lbsx15x3 sets
Facepulls
90lbsx12x3 sets
Had to get in for a quick one today, so I had to skip that last half of chin/pulls and CG bench this week, which kind of pisses me off…I hate leaving the gym without finishing.
On another note my OHP numbers, and just shoulders in general are very weak. I think I need to add another mass movement on as well, I’m thinking seated DB presses of some sort. Doing 70kg for 4 is the closest to an actual max I’ve done so far on 5/3/1 for any movement which is just sad, I should be capable of pressing at LEAST 100kg, but that definitely doesn’t seem to be the case.