TUESDAY 4-16-19
Deload. Elbow still sore off n on, may linger a few weeks, as even work effects it. Knot in back gone, well see how i feel tomm. Morning.
My plan is to deload, then run 5x5 back to where i was . Re assess. Im adding in some b. w movements in this 3 week run as well.
Warmup/stretch
COMP BENCH
50x12
140x8
190x5
Work
220x5
220x5
220x5
220x5
220x5
290x5 SLINGSHOT
DIAMOND PUSHUP
tng x 16
B.W EXPLOSIVE JUMPS
x3
X3
X3
X3
X3
SSB PAUSED SQUAT - no belt. Long pauses
B.wx5
55x5
145x5
165x5
145x5. 3ct pause
55x5. 3ct pause
PULLUP- hang
X5
Work
X3
X3
X3
X3
X3
X3 3 ct hang
THURSDAY 4-18-19
deload 5x5 1 min rests
DEADBENCH -feetup. Paused
55x12
145x8
Work
195x5
195x5
195x5
195x5
195x6
SLINGSHOT
265x6
DIAMOND PUSHUP- paused
X12
EXPLOSIVE JUMPS -paused
X3
X3
X3
X3
X3
HIGHBAR SQUAT
Paused
55x5
145x5
Work- belt . Tng
195x5
195x5
195x5
195x5
195x6
145X6. 3 ct pause
PULLUPS - hang
X6
X5
X4
Barbed all great session, keep it up.
1 Like
Trying. My damn right elbow is still acting up. Its all on grip or pulling. Ive already cutout reverse curls and shrugs (grip). Now im dropping pullups. Tried today n no goā¦ so now im down to 2 days a week n true minimalistic. Lol. Good time to have added in the b.w movements.
MONDAY 4-21-19
1 min. Rests. 5x5
COMP. BENCH
50x12
140x8
190x5
Work
230x5
230x5
230x5
230x5
230x6
SLINGSHOT
280x6
TRIANGLE PUSHUP - tng
X16. Want to get to sets of 20
EXPLOSIVE JUMPS
X3
X3
X3
X3
X3
SSB PAUSED- no belt. Long pause
55x5
145x5
170x5
140x5
55x5. Back feels great just easing back inā¦
WEDNESDAY 4-24-19
1 min timed rests. 5x5
DEADBENCH -feetup. Paused
45x12
135x8
185x5
Work
205x5
205x5
205x5
205x5
205x6
SLINGSHOT
255X6
DIAMOND PUSHUPS -tng
x16
EXPLOSIVE JUMPS - paused
x3
x3
x3
HIGHBAR SQUAT
Paused
45x5
135x5
185x5
Tng. Belt
205x5
205x5
205x5
205x5
205x5 these felt great.
Done .
Monday 4-29-19
I turn 39 today. I also start my new position at work today, after 15 years no more physical loading for 10-12 hours a day. Ill be unloading semis with a highlow for 8-9 hours.
5X5 1 min. Timed rests
Stretch/warmup
COMP BENCH
50x12
140x5
160x5
210x5
Work
240x5
240x5
240x5
240x5. 2 min rests here
240x5
SLINGSHOT
290x5
DIAMOND PUSHUP - tng
x16
EXPLOSIVE JUMPS
X3
X3
X3
X3
X3
SSB PAUSED SQUAT - long pause. No belt.
55x5
145x5
175x5
145x5 3 ct pause
55x5. 6ct pause
Done. Heavy highbar squats n light bench on wednesday.
X3
Wednesday 5-1-19
1 min timed rests. 5x5
Stretch/warmup
DEADBENCH -feetup. Paused
55x12
145x6
165x5
Work
215x5
215x5
215x5
215x5 2 min rests here
215x5
265x5 Slingshot
TRIANGLE PUSHUP -tng
X16
HIGHBAR SQUAT
paused
55x5
145x5
165x5
Work- belt . Tng
215x5
215x5
215x5
215x5
215x5
215x1. 6 ct pause
145x1 6 ct pause
45 - 3x3 explosive as possible
Tuesday 5-7-19
Moving into a strength phase, light day volume, heavy day is heavy set of 5.
1 min timed rests.
Stretch/warmup
COMP BENCH- feetdown. Paused
50x12
140x5
190x5
210x5
Work-belt n chalk
250x5
300x5 Slingshot
250x5
BODYWEIGHT
Triangle pushup-tng
X20 finally broke the 16 plateau
Explosive jumps
5 sets of 3
SSB PAUSED SQUAT - no belt
55x5
145x5
155x5
155x5
155x5
Done. Now thursday will be volume on deadbench n heavy set of 5 on Highbar.
Thursday 5-9-19
1 min rests.
Stretch warmup
DEADBENCH - paused . Feetup. Light
45x12
135x5
155x5
Work
205x5
205x5
205x5
205x5
205x5
255x5 Slingshot
B.w movements
TRIANGLE PUSHUP-TNG
x20
EXPLOSIVE JUMP
x3
HIGHBAR SQUAT
paused
45x5
135x5
185x5
Work- 1x5. Tng. Belt
225x5
225x5
80%
185x5
185x5
For now its a 1x5 that 1 min later i repeat. Same with 80%.add 10 pds next time . Run this till i cant 5.
How do you like adding dead bench?
Deadbench(feetup,paused) is def . A good muscle builder and for off the chest strength without leg drive. Its limitation is you can lift less, so overall the weight is less and your lockout will suffer. In my case i have a yellow Slingshot that i use to adress that.
I used deadbench to rebuild my bench. I was a hard archer, sometimes with my ass coming up, which was hard on my back. With that style i benched 365 x1 n 315x6 tng 405 tng in slingshot,and paused 355x2.
Started from scratch, spent better part of the year doing deadbench only, worked up to 295x1 paused. Just recently added comp bench back in and im not hard arching, ass full on bench and i still paused 315 for 1. A lot of work to do to get back to where i was but good start with Competition worthy form.
Tuesday 5-14-19
1 Min. Rests
COMP BENCH- heavy
50x12
140x5
160x5
210x5
Work
260x5
310x5 Slingshot - both were hard
210x5
B.W MOVEMENTS
Triangle pushup- tng
X20
Explosive jumps
5 sets of 3
SSB PAUSED SQUAT- light
55x5
145x5
165x5
165x5
165x5
Done.
5-16-19
1 min timed rests
warmup/stretch
DEADBENCH
50x12
140x8
160x5
Work
210x5
210x5
210x5
210x5
210x5
260x5 Slingshot
BODYWEIGHT MOVEMENTS
triangle pushup-tng
X20
Explosive jumps
3x3
HIGHBAR SQUAT
paused
50x5
140x5
190x5
Belt. Tng
210x5
Work-2 min. Rests
235x5
235x5
190x5
190x5
Breaking news. I sold my bench n olympic weights.
Gonna move onto b.w trainingā¦ i have a curl bar with up to 137.5 pds, pullup bar, slingshot, couple buildable dumbbells but only 45 pd weight, 2-35 pd dumbells and my deadlift mat.
Just did n introduction today. I will write somethin up soonā¦
Monday 5-20-19
1 min timed rests. Weighed in heavy as shit, 247. Yikes.
Super setted these, then 1 min rest.
PUSHUP -tng
x10
X15
X15
X15
X15 barely
NEUTRAL GRIP PULLUPS
X5
X3
X3
X3
X3
X3 negativesā¦
Supersetted
B.W SQUAT - plus weight of curl bar(and its set)
Tng
x10
x10
x10
Paused
X8
X8
CURL- 12.5 pd bar.
Tng
12.5x20
32.5x20
52.5x20
Paused
72.5x10
82.5x5
Some conditioning
Downups
X5
X5
X5
Jumping jacks
X25
X25
Done.
My goal is to lose 30 pounds and get in better general shape. ā¦ i think this volume will double in 3-5 weeks. Only then willl it make sense and benefit. Recently, I havent done much past 5 reps ā¦ this will be a changeā¦
Wednesday 5-22-19
Some trial n error, in general conditioning for now. Then ill write stuff upā¦
im studying b.w programs n goals. Seems like sets of 20, or total reps of 100 or 200. Ect. Are legit.
Im thinking some explosive sets n high rep sets will be mixed in for upper and lower. Though im feeling lower with have a higher percent of explosive reps n upper a smaller percent of explosive sets.
These high reps and supersetting is embarrassingly murdering me, i havent dont much above 5 reps for months, plus supersett does twice the work to the same 1 min restā¦ my starting b.w is a heavy 247. Id like to get to 225 then 215ā¦
Stretch/warmup
UPPER - supersetted
Explosive- 15 breathes between each supersett
Deficit push up - 2 pads under each hand
X5
X5
X5
X5
X5
Neutral grip pullup- paused
X3
X3
X3
X1
X1
REPS
Pushup tng
45. 30/10/5. 15 breathes
Bent row- curl bar
137.5 pds x24. 12/6/6. 15 breathes.
LOWER
explosive jumps
5 sets of 3 b.w
3 sets of 3 paused with 55pd SSB
Goblet squat - paused with 35 pd dumbell
X12
B.w squat - tng
X24
CONDITIONING
Burpee with a jump-
X5
X5
X5
Jumping jacks
X30
X30
This is 100% cardioā¦do you feel a bit sad letting the weights go or no?
Yes and no. I like lifting, but kinda lost the drive? I still like training n sports, weird. Not to mention, my home gym is in a room of our house and weve wanted to remodel and repurpose it at some pointā¦ this clears the wayā¦
Embarrassingly enough, i was more sore after both of these b.w workouts than at any point this yearā¦ yikes.
Ive wanted to lose some weight and get in better general fitness, at near 40 its time. Ive always been a heavier person , and oddly enough lifting weights makes my body want to stay heavier both good and bad ways. Even when i was lifting 3 times a week, running a mile 4 times a week and eating cleaner i weighed like 195ā¦
I had a Male Rottweiler and id run him a mile, he loved it. Sadly enough i developed plantar fasciitis in my left foot, real bad and it took 3 plus months to heal, ive been prone to it ever since. Long runs or jogs trigger it the most, i wear heal inserts in all my shoes n boots now. Im.mostly good for shorter sprints and even halfcourt bball.
So the cardio i once did got eliminated. Very humbling.
Friday 5-24-19
1 min rests. Unless noted
Stretch/warmup
supersetted
DEFICIT PAUSED PUSHUPS - 3 mats
X12
X12
X12
TRIANGLE - tng
X20
X10
PULLUP - negatives
X3
X3
X3
NEAUTRL GRIP -paused
X6
X3
EXPLOSIVE JUMPS- 10 breathes
5 sets of 3
supersetted
PAUSED GOBLET SQUAT -35pd dumbell
X8
X8
X8
EXPLOSIVE JUMPS- deficit-toes on mat
X12
X12 reset feet as needed
CURLS - straight curl bar. 12.5 pd bar
Tng
32.5x20
52.5x15
72.5x10
Paused
82.5x6
92.5x3
CONDITIONING
DOWNUP WITH A JUMP
X5
X5
X5
JUMPING JACKS
X30
X30
Im glad you see this as cardioā¦sure the hell feels like it, using 1 min. Max breaks or 15 or 10 breathesā¦
Memorial day
Strained right side of my neck friday, been a rough cple days. Gettin betterā¦
Stretch, warmup
DEFICIT PUSHUPS- paused. 3 mats
X18
X18
X12
Tng- no deficit
X10
X10
EXPLOSIVE JUMPS
5 sets of 3
GOBLET SQUAT- paused 35pd. D.b
X12
X12
X12
CURL -tng
32.5x20
32.5x20
32.5x20
REVERSE
32.5x10
32.5x10
CONDITIONING
downups with a jump
X5
X5
X5
Jumpingjacks
X30
X40
Giving myself 3 weeks to adapt a bit n increase volume then ill start building some high reps