10/23 - Thursday - Conditioning
Calf/dorsiflexion
Treadmill Hill Sprints
9 mph x 10 seconds x 8 @ 12% incline w/20 second rests
10/24 - Friday - Squat C1W1
Still weak like a little school girl but I’ll get my strength back soon…hopefully…
HB Squat
162.5 x 5
187.5 x 5
212.5 x 8 RPE @ 8
187.5 x 8
Front Squat
162.5 x 5 x 2
1A DB Row
70 x 5
80 x 5
90 x 20
Seated Single Leg Curl
45 x 20,15
Kneeling Cable Crunch
40 x 20
55 x 20 x 2
Good to see your going back to 531 as that seems to be bread and butter for your gains.
[quote]tredaway wrote:
Good to see your going back to 531 as that seems to be bread and butter for your gains.[/quote]
Fo shizzle…hopefully!
10/27 - Monday - Deadlift C1W2
Ok so…I was insanely embarrassed with sumos and changed to conventional during the last set… I barely got 325 up once, so I did 3 more reps conventional. Man I’m so weak still!
Sumo Deadlift
245 x 3
285 x 3
325 x 1…3 more conventional
3" SLDL
225 x 10 x 2
Lat Pulldown
112.5 x 18+11+9= 38
Single Leg Extension
30 x 20 x 3
Weighted Planks
35 x 30 sec. x 3
10/28 - Tuesday - Conditioning
Working 2-10 and didn’t give myself enough time for much so just did treadmill sprints.
Treadmill Hill Sprints
9.1 mph x 10 seconds x 10-11 @ 12% incline w/20 second rests
Heaps of volume happening in here MM.
Sorry if I missed it somewhere, but are you training for a meet? Still playing hockey?
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[quote]theBird wrote:
Heaps of volume happening in here MM.
Sorry if I missed it somewhere, but are you training for a meet? Still playing hockey?
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I was going to do a meet November 16th, but I’ve had some insane strength loss in my attempt to do high frequency. I’ve lost 10-15% on all my lifts! So I’m just back doing 531 once a week now and still waiting to get my strength back up.
I am still playing hockey, although I may take next season off. Thanks for stopping by bud!
10/29 - Wednesday - Bench C1W2
Still pretty much at the same strength level this week, but at least I’ve stopped losing strength!
CG Bench
147.5 x 3
167.5 x 3
190 x 6 RPE@10
167.5 x 6
Extended break since racks were taken so did a lot of light facepulls.
CG Floor Press
140 x 3
162.5 x 3
182.5 x 5
162.5 x 5
Strict Press
112.5 x 5
100 x 5
Hammer Curl / Side Raises
22.5 x 20,15,12 / 15 x 12 x 3
Pec Dec
80 x 18 x 3
Standing Cable Crunch
55 x 20 x 3
Well…I was taking too much of my thyroid medicine. I think this is most likely the culprit for my insane strength loss the last month. Cut the dessicated thyroid down from 4 to 2 1/2 grains a day. Thank goodness I got blood work done as its definitely not healthy having such high levels.
Also, all my hormone levels are pretty much the same as they have been the last few years. So I’m thinking I may have a pituitary tumor or something causing any hormone involved with that gland to under produce. Could be a prolactinoma so testing prolactin is next course of action.
Trying to take out some of the fluff and get back to basic movements. Heres what I’m thinking.
Monday
High Bar Squat- 351
Good Morning- 3-5 x 10
Calves
Abs
Tuesday
Bench- 351 w/ First Set Last
1A DB Row
EZ Bar Reverse Barbell Curl / Side Raises
Conditioning
Thursday
Deadlift- 351
High Bar Squat- First Set Last
Calves
ABs
Friday
Weighted Pull Ups
Weighted Dips
EZ Barbell Curl
Conditioning
Much nutting up being done
[quote]csulli wrote:
Much nutting up being done[/quote]
I’m trying to but my hormones are getting in the way! Thanks for stopping by.
11/10 - Monday - High Bar Squat
Starting over again with a new template. Still weak but finally saw some progress on the squat today.
HB Squat- 3’s week
167.5 x 3
192.5 x 3
215 x 9 - RPE @ 9
Good Morning
95 x 10
105 x 10
115 x 10
Calf/dorsiflexion
Seated Single Leg Curl
45 x 15 x 2
Half Kneeling Pallof Press
25 x 10 x 2
11/11 - Tuesday - Bench 5’s
Happy Veterans Day to any of you who have served!
CG Bench
130 x 5
150 x 5
170 x 5
130 x 15
1A DB Row
60 x 10
70 x 10
80 x 10
90 x 10
EZ Bar Reverse Curl / DB Side Raise
50 x 10 x 3 / 15 x 12 x 3
Treadmill Hill Sprints
9.1 mph x 10 seconds x 5 @ 12% incline w/20 second rests
11/13 - Thursday - Deadlift / Light Squat
Deadlift went better than I expected. Still a little ways to go but things are looking up. Doing everything beltless right now too. Forgot my olympic shoes so improvised by using 5lb plates to put my heels on. Gave me a little more lift than the shoes but was better than being flat footed!
Deadlift- 1+ week
262.5 x 3 (yes I used 1 1/4 plates don’t judge me!..)
297.5 x 3
332.5 x 8
HB Squat- FSL
145 x 10 x 3
Calf/Dorsiflexion
Seated Leg Curl
60 x 30 x 2
DB Farmer Walks
65s x 2 trips around gym
Weighted Plank
35 x 30 sec. x 3
You wear your olympic shoes while deadlifting??
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[quote]theBird wrote:
You wear your olympic shoes while deadlifting??
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Oh no, I meant for the squats! Haven’t squatted on deadlift day in a long time so forgot to bring em! Although I’m curious how it would feel doing deads with them.
11/14 - Friday - Light Bench / Upper Body Assistance
Wide Bench- FSL
130 x 8 x 3
Weighted Pull Ups- First time in forever
25 x 5
20 x 5 x 2
Weighted Dips / EZ Bar Curl
45 x 5,5,8 / 60 x 10,8,8
Front Plate Raise
25 x 20 x 2
Seated Cable Fly
40 x 20 x 2
Treadmill Hill Sprints
9.1 mph x 10 seconds x 6 @ 12% incline w/20 second rests
Alright, so gonna give a recap of the week…
11/17 - Monday - Squat
HB Squat - 5’s week. Only required reps
155, 180, 205 x 5
Good Mornings
95, 105, 115 x 10
Calf/dorsiflexion
Leg Extensions
Leg Curls
Abs- Standing cable crunches, weighted planks
11/18 - Tuesday - Bench
Not a great bench day but it’ll get better!
CG Bench - 1+
150 x 3, 170 x 3, 190 x 5 - RPE @ 9
1A DB Row
75 x 10 x 3
Reverse EZ Bar Curl / DB Side Raises
Treadmill Hill Sprints
9.1 mph x 10 seconds x 8 @ 12% incline w/20 second rests
11/20 - Thursday - Deadlift
This was a fantastic session! I think high rep deads is a nice change of pace for me.
Deadlift - 3+
245 x 3, 280 x 3, 315 x 12 - RPE @ 8
HB Squat - FSL (first set last FYI)
155 x 8 x 3
High rep leg curls
calf/dorsiflexion
half kneeling pallof press
Treadmill Hill Sprints
9.1 mph x 10 seconds x 8 @ 12% incline w/20 second rests
11/21 - Friday - Light Bench / Upper body assistance
Wide Bench
120 x 10 x 3
Weighted Chin-Ups
25 x 5 x 3
Weighted Dips / EZ Bar Curl
45 x 5,5,10 / 60 x 10 x 3
Front Plate Raise
25 x 20 x 2
Seated Cable Fly
40 x 20 x 2
DB Carries
60s x 2 trips around gym
1A- 60 x 1/2 trip