Cycle 7 Wave 3
Bench:
200 x 5
225 x 3
Notes: Stopped there. Shoulder popped, and was feeling horrible the whole time, never should have benched to begin with. I need to do some serious shoulder rehab, my problem has finally caught up to me. Bench felt weak anyway… Looking into lifting at Diablo Barbell, I’m really excited about this, minus the gas of course.
Cycle 7 Wave 3
Diesel Crew Shoulder Warm Up
Overhead Press:
125 x 5
140 x 5
155 x 5 PR ( 5 lbs)
Pull Ups:
(Bw 20) x 5 x 2
Bw x 8
Dips:
(Bw 45) x 8 x 2
Bw x 10
YTW’s:
2.5 x 8 x 2
6 Hills
Notes: First really solid workout i’ve had in awhile… been eating a lot more carbs scaled back the non carb days and am eating more on the carb days. Shoulder feels great already. I just need more back work, as much as I hate to say it.
Cycle 7 Wave 3
Defranco’s Agile 8 Hip Mobility
Squat:
310 x 5
350 x 3
390 x 2 PR
Face Pulls:
80 x 12 x 3 PR
Curls:
50 x 10
50 x 8
40 x 8
Hamstring Curls:
210 x 12 x 5 PR ( 2 Sets)
6 Hills
Notes: Solid workout. Maybe could have gotten a third but it woulda been ugly, not worth it considering this is a PR over 405 x 1. My workouts have been taking longer to copious warm up mobility drills and cool down static stretching, but it’s totally worth it. My body feels better than ever. I wish I had listened instead of scoffed many years ago when I focused on training only the things I wanted to, not the things I needed to. Going to take a nice deload week, recover and get back at it.
6 Hills
Total Hills This Week: 24
Weight - 218 Lbs
Ok, full deload mode now. Really been eating recently, which has done my body good. Looking lean-for me- and rebounding some muscle/glycogen/water/etc… weight, which i needed.
in
Deload Workout
Diesel Crew Prehab:
Circuit 1
Circuit 2
Bench:
135 x 5
185 x 1
Dead Lift:
225 x 5
Notes: I’m gunna be pissed as fuck if my bench goes down this next cycle.
[quote]Vanagandr wrote:
I’m gunna be pissed as fuck if my bench goes down this next cycle. [/quote]
It won’t. I’m here ;). You’re welcome.
[quote]spar4tee wrote:
[quote]Vanagandr wrote:
I’m gunna be pissed as fuck if my bench goes down this next cycle. [/quote]
It won’t. I’m here ;). You’re welcome.[/quote]
LOL
Bench:
195 x 3
215 x 3
245 x 3
I had to fight to get this… don’t make no sense. I’ve hit 245 x 5 so i’m clearly weaker now.
Paused Bench:
225 x 1
235 x 1
DB Bench:
85 x 6
80 x 6
80 x 4
Stupid, stupid, stupid.
DB Row:
100 x 18
Just wanted to get out at this point
Ext Rot:
2.5 x 12 x 3
Notes: I am really at my wits end here with my bench. Stopping cardio and really focusing on putting some weight on so I can improve it. Also added the paused singles. I have no idea what to do beyond that. My greatest pet peeve with 5/3/1 is that I can hit 225 x 10 easy and then 250 feels like a million pounds in my hands. I mean, I could barely lift off my top set and the paused bench sets. Hopefully this powerlifting 5/3/1 can remedy some of this… If not, i’ve gotta try something new.
Cycle 8 Wave 1
Dead Lift:
265 x 3
305 x 3
340 x 3
370 x 1
380 x 1 PR
Notes: Solid, I’m pretty sure i’ve never dead lifted close to this much weight.
Pull Ups:
(Bw 25) x 5 , 3 PR
Bw x 5 , 3 , 3
Curls:
50 x 10
50 x 6
Notes: Burnt out a little at this point.
Prone Lower Trap Raises:
5 x 12 x 3
Elliptical Machine:
1.14 mi x 15 min
Notes: Solid workout. Need to stop worrying so much and just lift.
Tattoo PR
Cycle 8 Wave 1
6/8
Military Press:
120 x 3
135 x 3
155 x 3
Barbell Row:
135 x 6 x 3
Notes: I really wanted to kill it in this workout, but I was too busy/tired to do so, so I just got the bare minimum and got out.
Squat:
worked up to 375 x 1
Notes: Graduation party today, and I am officially sick. This sucks but is not the end of the world.
Hamstring Curls:
225 x 10 x 3
Face Pulls:
90 x 15 x 3
Pulldown Abs:
60 x 10 x 3
Notes: Really liked these, glad I added them. Overall, whatever.
Cycle 8 Wave 2
Bench Press:
175 x 5
205 x 5
230 x 5
Notes: Solid, top set not easy but not hard either, had 2-3 more reps in me.
DB Inc Bench:
85 x 8
85 x 6
85 x 4
Notes: These were good, focused on crisp fast reps and still went up in reps and weight.
DB Row:
100 x 18 , x 15
Ext Rot:
5 x 12 x 3
Notes: Good workout.
Dead Lift:
245 x 5
285 x 5
325 x 5
Notes: These were awesome, obviously not a PR but i’ve never felt so good deadlifting. Normally when I drop weight it still feels heavy, but this felt light and fast. Probably could have had this by 10. My form was also better than it usually is.
Pull Ups:
Bw x 8
(Bw 25) x 5
Bw x 7
Notes: Counting this as a volume PR it’s actually 1 more rep than last time.
Curls:
55 x 6
50 x 6
Notes: These were ok. Def sticking with these weights for awhile.
Prone Lower Trap Raises:
10 x 12 x 3
Military Press:
110 x 5
125 x 5
145 x 5
Notes: Alright, a tad slow but my arms are still sore somehow so this is forgivable.
Barbell Rows:
135 x 8
135 x 10
135 x 12
Dips:
45 x 10 x 2
Notes: Ok workout. Didn’t add a third set because I want full recovery for next chest session.
Squat:
270 x 5
310 x 5
355 x 5
Notes: Idk what my 5rm is, but this was solid and easy. Grinded out the last couple but I could have had 4 or 5 more.
Face Pulls:
100 x 10 x 3
Pulldown Abs:
70 x 15 x 3
Notes: No hamstring curls, worked out at a diff gym and could not locate machine. Good day… Going to do some speed work with my brother.
Warmup
0 - Warmup - Jog a lap
1 - Flexibility - Walking/Twisting/Hockey/Reverse Lunges, 10 yards
2 - Flexibility - Heel to Hip, 10 yards
3 - Flexibility - SpiderMan, 10 yards
4 - Flexibility - One Leg Straight Leg Dead Lift Palm to Floor, 10 yards
Speed Development (rest time: walk back to start) Sets x Reps
1 - Wall Drills (start with right foot up on 1st set, switch for 2nd set) 2x6
2 - Power Skip for Distance 15 yards to 15 yard Sprint 6x
3 - High Knees for 10 yards to 20 yard Sprint 6x
4 - Butt Kicks for 10 yards to 20 yard Sprint 6x
5 - 12 yard Down hill sprint to 12 yard flat surface sprint 6x
Conditioning Sets x Reps
1 - 300 Yard Shuttle, 25 yard intervals 1x
Cool Down
1 - Stretch
Cycle 8 Wave 3
Bench:
205 x 5
230 x 3
255 x 3
Notes:I’m ok with this. Maybe could have gotten 1-2 more, but I think what’s most important is that progress is back on track. My bench has been pretty much stalled since I hit 245 x 5 awhile ago.
DB Inc Bench:
85 x 10
85 x 10
85 x 6
Notes: These are ok… would have liked more reps on the last set but it’s not that it was heavy or anything I was just tired. Can’t wait to hit 100’s.
DB Row:
100 x 18
100 x 16
100 x 10
Notes: Good workout.
Warmup
0 - Warmup - Jog a lap
1 - Flexibility - Walking/Twisting/Hockey/Reverse Lunges, 10 yards
2 - Flexibility - Heel to Hip, 10 yards
3 - Flexibility - SpiderMan, 10 yards
4 - Flexibility - One Leg Straight Leg Dead Lift Palm to Floor, 10 yards
Speed Development (rest time = exercise time) Sets x Reps
1 - Partner Mirror Shuffle Drill 6x for 5 seconds each
2 - V Drill (Sprint 5 yards, touch and return to starting position) alter starting direction 6x
Decided to just work on teaching my brother fundamentals at this point