Bench 3’s
2003 2153 225*4
T-Bars - ramp to 4plates+35*3
Incline BB - 1658 x 5 sets
T-Bars - 3plates10 x 5 sets
DB press on swiss ball - 7010,9,8,8
Kroc Rows - 11010 x 4 sets
AirDyne intervals - 2 min hard/1 min light x 20 min
Front Squat 3’s
2203 2353 250*3
Hacks - ramp to 2pps+355; then back off set w/ 2ppsAMAP
BB step-ups - several sets then 175*26 total (13 each leg)
** Numbers in the gym have sucked lately. Need to get my sleep and eating back in order. Have had a lot of other life issues that have taken priority right now. Thing that sucks is that I go into the gym feeling good and mentally ready to go, but by the time I get to my money sets, my body just doesn’t feel like I’ve got a ton to give. Absolutely a consequence of poor recovery on my part. I think I’m going to run it back on this cycle and just repeat the training maxes for another cycle next time through. We shall see…
[quote]jonnyblaze wrote:
Front Squat 3’s
2203 2353 250*3
Hacks - ramp to 2pps+355; then back off set w/ 2ppsAMAP
BB step-ups - several sets then 175*26 total (13 each leg)
** Numbers in the gym have sucked lately. Need to get my sleep and eating back in order. Have had a lot of other life issues that have taken priority right now. Thing that sucks is that I go into the gym feeling good and mentally ready to go, but by the time I get to my money sets, my body just doesn’t feel like I’ve got a ton to give. Absolutely a consequence of poor recovery on my part. I think I’m going to run it back on this cycle and just repeat the training maxes for another cycle next time through. We shall see…[/quote]
I ran the same numbers for two cycles in a row and I think it helped me recover more because I came back stronger and set PRs for the following cycle. Let me know
[quote]whup wrote:
I ran the same numbers for two cycles in a row and I think it helped me recover more because I came back stronger and set PRs for the following cycle. Let me know[/quote]
Thx for the input. I think that’s the way to go for me. That way I can get the reps back up to a reasonable level – I felt really strong at the end of last cycle, but this whole wave right from day 1 has been kind of blah. I’m going to try to push hard through the rest of the cycle, and if I can set some solid PR’s on the 5/3/1 days, I may think about trying to continue to progress (I really just want to set that as a goal so I don’t sleepwalk through the next 5 or 6 sessions thinking that I’m just going to repeat the cycle anyways). Will let you know how it goes.
Another side note that could be influencing performance which CT talked about in one of his threads. Basically said that some people could see an initial drop in performance w/ their top sets when they begin really focusing on accelerating the weight in their ramp sets (which I have started making a priority of). The thought is that if you haven’t been very attentive to explosion/speed, those ramp sets can take a toll on your system when you start to really accelerate the weight, leaving less in the tank by the time you get to your money sets. Then, once you adapt, the potentiation effect of the accelerative sets starts to dominate and performance increases. Just throwing it out there (and now that I think of it, may just be another good reason to leave the training maxes unchanged for an extra cycle).
… Can you tell I’m bored at work?
OH Press 3’s
1553 1653 175*3
DB Press - ramp to 704
Chins - ramp to bw+604
Dips - ramp to bw+805
Neutral grip chins - ramp to bw+505
DB raises, DB curls, OH cable extensions x 3 sets each
** Definitely repeating this cycle of training maxes now. Assistance work actually felt good today at least – gotta take something positive away from the session.
Deadlift 3’s
Power Cleans - ramp to 205 triple
Deads - 3453 3653 385*5
Walking DB lunges - 85*16 x 4 sets
** Finally, a halfway decent workout. Short/sweet and actually felt pretty strong for the first time in a while. I can always count on pulling when all else fails.
Bench 531
1855 2153 240*2
(4 times through in a giant set)
CG Press - 1758-10
Chins (overhand grip) - bw10
Weighted pushups - bw+50 backpack10
Ring chins - bw8-10
Front Squat 531
2055 2353 260*3
Hacks - ramp to 2pps+355; 3pps3; then 2pps+10*15
DB Walking Lunges - 85*16 x 4 sets
AirDyne intervals - 20 min
OH Press 531
1455 1653 185*2
DB press - ramp to 655; 703 (knew I wasn’t going to get the last 2); 5512
Chins - ramp to bw+555; bw*13
T-bar rows - ramp to 4plates+255
Incline BB press - ramp to 1955
Deadlift 531
Cleans - ramped up to 205 again
Deads - 3255 3653 405*4
BB Step ups - 17520, 18520, 195*20
** Solid last workout for this cycle. Going to deload and then I’ll keep the training maxes the same for another cycle through, especially since life is going to be very busy for the next month or so (looking forward to smashing all my rep PR’s this time).
Conditioning – really just wanted to work up a good sweat today to clear my head; took about an hour and a half and just did a bunch of different stuff w/o any real rhyme or reason
Hill sprints
Jump rope
couple different cardio machines
Deload workouts
Bench yesterday and Front Squat today – messed around with some pin presses and front squats from a dead stop. Really tough stuff but I enjoyed working on the strength out of the hole. I’m going to try to think of a way to work some of this stuff into my accessories next cycle. I think it will be good for me.
Conditioning on Monday
OH Press deload yesterday – did some more dead stop stuff from pins and also worked on the quick turnaround that CT has been preaching about in his forum. Good stuff.
Going to do some more conditioning tonight… running stairs maybe?
It’s been a crazy month in my life. Still been training but no real time to post here. Also my numbers kind of went on cruise control and really have just been maintaining. So I’m going to start trying to post here again but not going to backfill the past month. Yesterday’s session
OH Press – 1255 1455 165*6 (felt good through all 6 and thought 7 would be easy but couldn’t lock it out; not a PR which is 8 reps but I also used a fat bar today if that matters)
Dips – bw+4510,10,9,8,8
Chins (neutral) – bw10 x 5 sets
Seated DB press – 5010,10,10,9,8
Chins (underhand) – bw10,8,8,8,8
Conditioning – 20 min AirDyne bike
**I’ve decided to go back to higher rep stuff for assistance rather than sticking with the ramp up method with lower reps that I had tried before. I like working in the moderate rep range and feel like I get good results there – as much as I liked the lower rep stuff, I felt like I was burning myself out by going so heavy (for me) on everything. Anyways, just going to keep the weights the same on all assistance exercises until I can hit a full 10x5 and then increase from there. Deadlifts tonight…
Deadlift 5’s
Power Cleans – ramp up to 185*5
Deads – 2855 3255 365*8 (1 rep pr)
Step-ups – 175*10 x 5 sets
Snatch-grip DL (deficit) – 225*10 x 5 sets
** PR’d the deads and felt pretty good like I probably could have grinded out another one if I needed to. Power cleans felt pretty snappy today too. I love having good workouts after you go into the gym feeling like crap.
For progression on the assistance lifts, will add 10lbs to both snatch grips and step ups next week since I got all my reps.
Conditioning
AirDyne Intervals – 60s hard/90s light x 10 min; 30s hard/90s light x 10 min; 45s hard/75s light x 10 min
Elliptical – 30 min at good pace (2088 strides)
Bench 5’s
Bench – 1655 1905 215*6
Incline BB – 15510,10,10,9,8
T-Bars – 3 plates +2510 x 5sets
DB overhead tri’s – 75*10,9,8,8,8
Cable rows (wide grip) – 14#*10 x 5 sets
Pushups & Inverted rows finisher sets
**Bench felt meh today – should have gotten 7 but whatever. All the assistance work was fine. Just another day at the office.
Front Squat 5’s
Front squat – 1755 2055 235*9 (+1 pr)
Hack squats – 2 pps+10*10 x 5 sets
Walking DB lunges – 70*10 x 5 sets
** Another lower body PR and no PR’s on either pressing exercise this week. Going to probably have to re-set my maxes on presses next cycle but at least I’m progressing somewhere right. The assistance was pretty solid and I’m going to up the weight next session since I got all 50 reps on both exercises.
Conditioning
Went a bit nuts today on the conditioning but I had nothing going on and a lot of energy to burn, so I just did a bunch of crap while watching some pathetic football games (yes Notre Dame really did lose to UConn and Navy in the same year)…
AM – 45 min elliptical (HR around 150-165 most of the time)
PM – Ran 7 miles in just under an hour; shadow boxing for about 1/2 hour
** That’s the longest run I’ve gone on in awhile but felt pretty good. I used to run a lot and then almost completely gave it up because I got sick of it and my knees and ankles started to suck from running too much. I think I’m going to work these long-ish runs back into my routine like once or twice a week. I really enjoyed just putting the headphones and cruising.
OH Press 3’s
1353 1553 175*4
Dips – bw+4510,10,10,9,8
Chins (neutral) – bw+1010,9,9,8,8
Seated DB Press – 5010 x 5 sets
Chins (narrow underhand) – bw10,9,8,8,8
Tricep pressdowns – stack20 x 3 sets
Cable curls – #820 x 3 sets
** Presses actually felt pretty decent today. The first three went up real fast, four got just shy of lockout and then just stopped. Too bad because I’m usually weaker out of the hole and not bad at locking out. Neutral chins were up 10 pounds from last week and I think next week I should get all 5 sets of 10 on the dips without pooping out. Also seated presses felt nice and smooth and it’s definitely time to move up the weight on those.