If my body was a boat, it would be making an assortment of creaks, groans, twangs and pings right now.
I hate deloads for this.
3 Likes
2023-11-28
Squat deload
Squat - 1-1/2 paused at each turnaround
205 2x5
Hindu Squats
BWx1min
30
Lunges - max1min
L 23,22
R 25,24
Balance is bad
Low Bar Good Morning
135 2x8
Planks
BW+10 2x1min
Calf Raises - pause 3 in stretch
BW+80 4x15
EZ Bar Reverse Curl
65 3x12
Cable Overhead Triceps Extension
65 2x15
So boring. Never broke a sweat.
6 Likes
2023-11-29
OHP deload
1-1/2 OHP paused for 2 at turnarounds
100 2x5
Took my grip out a bit wider. Keeps the bar closer and is a smoother press. Iāll keep doing this for my regular OHP sessions going forward
Dips
BWx23
Handstand Pushups (to yoga block)
BWx6,7
Full bodyweight. Get more reps (up to 15) and take the block away.
Decline Diamond Pushups
BW x 18,18
Planks
BW+10 x 1min, 40sec
Abs still tired from yesterday
Cable Overhead āChest Expandersā
60 2x10,12
Calf Raises, paused 3 in stretch
BW+100 3x15
Preacher Curls (paused)
65 3x10
6 Likes
2023-12-01
Deadlift deload
Clean pulls
240 3x3
Deadlift
265 2x5
Total Rep Method Chins 50
BWx10,12,12,10,6
Inverted Rows
BWx15,15 PR +3 reps
Leg raises
3x15
Calf Raises - pause 3 in stretch
120 3x15
Cable EZ Bar curl
90 3x7
Inverted Skull Crushers
BW x20,15
Added clean pulls because theyāre fun. Toasted my hamstrings too. Last deload day, back to regular workouts on Monday.
7 Likes
2023-12-03
Bench Day 80%
Bench Press
195 5x3 paused, pretty snappy
195x9+5+3 (PR +2,+2 reps)
Incline Bench Press
170 x 7,6,6
Flat DB Flys
35āsx12,10,10
The pec deck I like was busy. I think Iāll do these from now on.
Triceps Press Downs
95 4x10
Wide Grip Pullup
BW+10 3x7
Juarez Valley Pushups 20
19,1,18,2,17,3,16,4,15,5,14,6,13,7,12,8,11,9,10,10
21min, 21 sec
Beat 24 min from last time. Did 'em off a bench. How does anyone do this in 8 minutes off the floor as the last exercise? Good Lord
Calf Raises
BW+140 2x15, 12+3
7 Likes
I had to look up Juarez Valley Pushups. Good lord. Nice job on those.
2 Likes
None of the guys in my gym make any noise.
Maybe thatās why Iām one of the stronger guys. They arenāt working.
1 Like
You have inspired me to give those Juarez pushups a try. I am going to cheat though and put them at the end of my leg and pull days though.
1 Like
I find it is the Toby Keith song - āIām as good once as I ever wasā
But if I have to do it consistently like that, something is blowing out.
1 Like
If they werenāt so tough, theyād be otherwise demoralizing. In other words, just finishing is an accomplishment in itself, so Iām actually pleased that I have been.
1 Like
I havenāt done the math on it but how many total push ups is it?
about 200. The reps should be easy, but itās the time compression/lack of recovery that smacks you.
1 Like
2023-12-05
Squat Day, Mesocycle 2, Microcycle 1
SSB Squat - 80%
295 5x3
295x7+3+3
Wanted 9 but the triples took a little bit more out of me than the 290 doubles.
Front Squat
195 3x5
Low Bar Wide Stance Good Morning
205 4x6
Lunges in a minute
R: 30,29,30
L: 30,29,30
Iām going to add weight next time
Prisoner Squats AMRAP
BW 4x35,36
Standing Abs
90 4x15
7 Likes
That is a lot of push ups, no wonder it is hard to do in under 10 minutes.
2023-12-06
Mesocycle 2, Microcycle 1, OHP Day
OHP - rest/pause
145x8+3+3 (+1 on both r/p sets)
125x10+4+3 (-1 on 1st r/p set, otherwise same)
+1 reps overall
Took the grip out a little wider and I lose some spring out of the bottom as a result. Good - Iām trying to make muscle.
Dips
BW+60 2x9, 2x8
+2 reps overall
Handstand Pushups to Yoga block+boxing handpad
BWx10,10,10
Slight regression here, had to take an inch or so off of ROM
Reverse Flyes
142.5 2x15,13
+4 reps overall
Cable Overhead Extension
70 2x20
Planks
BW+25 5x30sec
Prone Floor Angels
2x15
Calf Raises - pause 3 bottom
BW+140 3x15
I think this actually went okay, since I didnāt get a rest day between squats and this. Still progressed on some things. Chest is still sore from the DB flyes on Sunday, so gaining on OHP and dips anyway is a good sign.
8 Likes
2023-12-09
Mesocycle 2 Microcycle 1, Deadlift Day
Deadlift
405 7x1
405x7+3+2 (r/p)
5 lbs more than last microcycle 1 and with sore hamstrings to boot. I win.
BB Shrugs
235 3x14
Total Rep Method Chinups 100
BWx12,10,9,9,8,8,5,8,7,7,7
11 sets this time. 13 last time. Nobody gets this done in 8 sets; certainly not after deadlifts.
+
Calf Raises
BW+160 2x15,10+5
+
Cable Side Bends
95 3x12
BB Rows
195 4x6
Did the calves and side bends in between chinup sets, first calves till finished, then side bends.
EZ Bar Curls
95 2x8
DB Hammer Curls
40ās 2x8
1st micro is the hardest. So much volume. Next micros will be easier.
8 Likes
Nice hard lifting in here. I tried a wimp version of the push ups, only went to 10. 6:33. That is definitely challenging, even in a wimped down half ass version.
The fact you finish those for time, at the end of your workout is damn impressive.
1 Like
2023-12-11
Mesocycle 2 Microcycle 2, Bench Day
Bench Press
210 5x2 paused
210x3+1+2
Regression from last Meso. Iām getting sick so Iāll blame it on that, unless it keeps getting worse. Then itās inadequate sleep or food
Incline Bench Press
170 3x5
Regression from last Micro
DB Flyes
35s 2x12
More reps than last micro
EZ Bar triceps extensions
85x15,15,12,12
WIde Grip Pullups
BW+10 3x7
+
Calf Raises pause 3 stretch
BW+280 3x10
Juarez Valley Pushups 20 inclined
19,1,18,2,17,3,16,4,15,5,14,6,13,7,12,8,11,9,10,10
18 min 20 sec
Scratchy throat, phlegm collecting in the lungs. Hope I can feed and sleep this off. The heavy work didnāt go so well, but the pump work did. Go figure.
8 Likes
Head/chest thing seems to be going away.
May train tonight, but no rest/pause regardless.
Thinking Iāll take that out. AMRAP only, maybe, on the last set of strenf stuff. Or to RPE 9. Those R/Pās are tough to recover from.
5 Likes