Dead Lift:
285 x 5
325 x 3
360 x 5 PR
Notes:These felt good.
High Rack Pull:
365 x 1
Notes: Grip was shit at this point, could barely hold on. I think becoming accustomed to high intensity weights while pounding out top sets is the key here.
Pullups:
(25 bw) x 6
bw x 8
bw x 4
bw x 2
Curls:
55 x 8
50 x 6
Prone Lower Trap Raises:
10 x 14 x 3
Notes: I wish I could have put some real weight on for the rack pulls, but that’s ok. I think my top set was like a 15 lb PR.
Thinking about adding some reeves deadlifting to my training, looks fun
Military Press:
125 x 5
145 x 3
160 x 3 PR
Notes: I could have had 3-5 more easy, but I pulled the fuck out of my back on the second set-don’t ask me how-so I laid off.
40 Yards x 10
Notes: Cut the workout short obviously, this is probably the worst muscle pain i’ve ever had. I could barely drive home, but the funny thing is I know for a fact it’s not a skeletal or structural issue, it’s just a fat ass pull/knot in my upper mid back. Good thing I got my deload coming up.
Squat:
310 x 5
355 x 3
395 x 1
Notes: 355 x 3 was damn hard. I went on a long mountain hike the day before, several portions of which included carrying my girlfriend around. Good workout, but my squat suffered. That’s fine though, i’m ok with this.
Pulldown Abs:
80 x 15 x 3
Face Pulls:
100 x 12 x 3
Notes:Solid increases on accessories, i’m fine with this workout.
2 Gassers
2 Stadiums
1 100 m sprint
1 100 m jog
1 100 m walk
My brother died at this point so I cut it short
Bench:
Bar x 10
95 x 5
135 x 5
185 x 5
Notes:
Felt pretty good. Gunna go do some running. Deloads are boring…
Reeves Deadlift
60 m hill sprint x 4
200 m sprint x 2
Tuesday-Conditioning
Thursday-Speed
Notes:Will increase hill distance and reps. Probably add a 25 yard shuttle for 300 yards…
Changing my training back to 4 days a week so I can squeeze 2 cycles in before I ship off to camp
MP:
45 x 5
65 x 5
85 x 5
DL:
135 x 5
225 x 5
S:
135 x 5
225 x 5
DB BP:
45 x 8
45 x 8
DB R:
45 x 15
45 x 15
So I went camping and it fucked up the whole 4 day a week thing as well as my running schedule so i’m staying 3 days a week til next cycle and i’m just gunna fit in running back to back. I have my intro class at pacific ring sports tomorrow, pretty nervous but i’m looking forward to it.
Cycle 9 Wave 1
Bench:
190 x 3
220 x 3
250 x 3
Notes:
Shoulder popped and I didn’t go for anymore. Not suppose to on this anyways…
Pin Press (First pin above chest):
225 x 1
245 x 1
265 x 1
Notes: I really liked doing these. That is basically my sticking point, just 1-3 inches off the chest…I could have had more but I was happy to just lift some heavier weight. I’ll go for 275 next 1rm week. I think this has been the biggest thing missing from my training. I don’t mind starting out way below my previous 1rm as long as i’m not repping 225 x 10 and having trouble maxing above 250.
DB Row:
100 x 20
100 x 16
100 x 12
Inc DB Press:
90 x 6
90 x 6
Ext Rot:
10 x 12 x 3
Notes: Overall solid workout.
80 m Hill Sprint x 6
Dead Lift:
275 x 3
315 x 3
350 x 3
Rack Pull:
385 x 1
Pullups:
(Bw + 35) x 3 x 2
Bw x 8
Curls:
55 x 9
Reeves Dead Lift:
95 x 6
115 x 1
80 m Hill Sprint w/ 40 Lb Weighted Vest x 8
Cycle 9 Wave 1
MP:
120 x 3
135 x 3
155 x 6 PR ( 1 rep)
170 x 1
BB Row:
155 x 10 x 3
YTWL:
10 x 3
Notes: Solid workout. Killer run. Proud of my little brother, he’s working hard. Also, need a new tricep exercise. My gym no longer has a weight belt so heavy dips are out of the question.
Adding CGBP I have decided, will do a sort of dynamic effort with it 8-10 sets of triples at 50%.
Edit: Just bought a CoC Gripper which I’ll train after lower body days.
Vacationing in socal. Worked out at a great outdoor beach gym today.
Cycle 9 Wave 1
Squat:
295 x 3
335 x 3
380 x 4
Could have had five but fine with this.
Face Pulls:
100 x 15 x 3
Hamstring Curls:
240 x 12 x 3
Ab Pulldowns:
85 x 12 x 3
Cycle 9 Wave 2
Bench:
190 x 5
215 x 5
245 x 3
Notes: Couldn’t get prescribed reps, which sucks but whatever.
DB Bench:
90 x 8 x 2 PR
Ext Rot:
15 x 12 x 2 PR
DB Row:
110 x 10 x 2 PR
Notes: Alright workout.
You have an awesome name for this blog! Subbed.
[quote]MaximusE wrote:
You have an awesome name for this blog! Subbed.[/quote]
Haha thanks man
Cycle 9 Wave 2
Dead Lift:
255 x 5
290 x 5
330 x 5
Notes: Prescribed rep week, these felt good.
Reeves Dead Lift:
135 x 5 x 2
Notes: These are so fuckin hard
Pull Ups:
(Bw + 35) x 4 x 2
Bw x 6
CoC:
10 s x 2
Prone Lower Trap Raise:
15 x 10 x 2
