[quote]Evolv wrote:
I dig 'em. I’ve only done them twice, but so far they’ve certainly provided a new challenge for me. I was breathing like a fat lady yesterday doing them with squats.[/quote]
Haha, I know the feeling. Nice work, man. Keep crushing it.
Going to test my 1RM’s on Saturday, the 28th. My goals are:
Front Squat: 235lbs
Bench Press: 215lbs
Deadlift: 330lbs
Overhead Press: 125lbs
Weighted Pull-up: 45lbs
21Mar15
A. Bench Press 5x5
190x5
190x5
185x4 1
185x4 1
185x4 1
B. Overhead Press 4x10
80x10
80x10
80x8 2
75x9 1
C. Dips 4x6-8
50x8
50x8
50x8
50x7
D. Incline Bench Press 4x6-8
135x7
135x8
135x7
135x6
E. Alternating DB Overhead Press 3x8-10
35x9
35x8
35x8
F. DB Bench Press 3x8-10
65x7
65x7
65x6
G. Dips x 50
17
7
7
7
7
5
22Mar15
A.M.
Intervals
7x400m 3:00 interval
1:10
1:10
1:12
1:11
1:11
1:13
1:14
6x200m 1:30 interval
:33
:34
:34
:34
:35
:34
Interval session from hell today. Same as last time, but felt significantly harder.
Bodyweight this morning was 179lbs. I’m happy to be gaining weight, but I think I might be gaining too quickly. I’m starting to feel a little sloppy. Probably going to lower calories down by 300-500 and see how my weight responds. I’ve also developed a bad habit of eating a lot before I go to bed. I think that if I take some of those calories and plug them into the post-workout feeding I will see better results. Trial and error, I guess. I’ve been carb-cycling and I’m liking it so far. It just makes sense to me. I think I need to check my fat intake on rest days though. It feels like just a couple of handfuls of mixed nuts turns into like half a can of mixed nuts, and then all of the sudden I’m at 100 grams of fat for the day. Just going to have to have a little more self control. The way I look at it is, if I can have enough discipline to follow my program to the letter, day in and day out, then I can certainly have a little more self control when it comes to calorie intake.
On a completely different note, here is some classic Blink-182 for your listening pleasure:
P.M.
A. Pull-ups 5x5
30x5
30x5
30x4+1
27.5x5
27.5x4+1
B. Supinated Grip Barbell Rows 4x6-8
155x8
155x7
155x7
155x8
C. Chin-ups 4xMax Reps
BWx11
BWx8
BWx7
BWx7
D. T-Bar Landmine Rows 4x6-8
105x8
115x8
115x8
110x8
*First time doing these. Took a bit to figure the best set-up/weight, but I liked them. Think I’m going to keep them for now.
E. Hammer Grip Chin-ups 3xMax Reps
BWx8
BWx6
BWx6
F. Lat Pull-Downs 3x8-10
150x7
135x9
135x9
G. Farmer’s Walk w/ DB’s 4x60m
95
95
95
95
*Really tried to keep a neutral wrist on these today. In the past I had been letting the DB’s kind of rest on the ulnar side of my wrist and I think it was kind of cheating. Definitely harder today, but happy to be doing them correctly.
24Mar15
A. Front squat 3x5
205x5
215x5
225x3+1
B. Back squat 2x10, 1x15
225x10
215x10
215x15
C. Deadlift 5x5
265x5
275x5
285x4
280x5
280x5
D. DB RFESS 4x8/leg
65x8
65x8
65x8
70x6
E. Back Extension 4x8 w/ 1 second isometric hold
80x8
80x8
80x8
80x8
Kind of got rushed through this session. Loving the improvement I’ve been seeing on front squats, the bar is flying up. Might need to take a look at my back squat form, getting a little bit of lower back pain from them.
Deadlift is improving very slowly. If I stall I’m going to reset it and hopefully break through the plateau.
DB RFESS are always brutal. Going to keep hammering these, hoping to get up to using bodyweight for resistance.
The back extensions aren’t true back extensions, I use a 45deg back ext. machine but I never get into lumbar back extension. The top end of the movement is when my spine is neutral, using all hamstrings and glutes on the 1 seco friendly hold. Really like this movement.
P.M.
A. Sled Push 14x30m 1:30 interval
250lbs
B. Ab Wheel 4x10
25Mar15
A. Overhead Press 5x5
110x5
110x4 1
105x5
105x4 1
105x4 1
B. Bench Press 4x10
165x10
165x10
160x9 1
155x10
C. Dips 5x6-8
55x6
55x6
55x6
55x6
55x6
D. DB Incline Bench Press 5x6-8
60x8
65x7
65x6
65x6
65x5
E. Alternating DB Overhead Press 3x8-10
35x9
40x7
40x7
Now that EMT/Paramedic school is in full swing, time is limited. Switching to a full body approach.
Mon: Front Squat, OHP, assistance
Tue: Deadlift, assistance
Wed: off
Thur: Front Squat, Bench Press, assistance
Fri: Rack pulls, assistance
Saturday: Conditioning
Sunday: off
26Mar15
A. Front Squat 4x5
205x5
215x5
210x5
210x5
B. Bench Press 4x5
185x5
190x4
185x5
185x5
C. DB RFESS 4x8/leg
65x8
70x8
70x8
70x8
D. Hammer Grip Weighted Chins 3x6-8
25x6
25x5 1
25x5 1
E. Weighted Dips 3x6-8
55x7
55x7
55x7
P.M.
Sled Push 14x:20, :60 rest
240lbs
[quote]erik_carlson wrote:
Now that EMT/Paramedic school is in full swing, time is limited.
[/quote]
Uhhhhh, I was a fireman/EMT for three years. Worst I’ve ever felt. I miss the shenanigans with the guys though. Is this civilian or military?
27Mar15
A. Rack Pulls, below kneecaps 5x6
295x6
305x6
315x6
320x6
320x4
B. Chin-ups 3x5, 2xFailure
35x5
35x5
35x4 1
BWx11
BWx7
C. Barbell Rows Pronated Grip 4x6-8
155x5
145x7
145x7
145x7
D. Back Extension w/ 1sec isometric hold 4x8
75x8
80x8
80x8
80x8
E. Farmer’s Carry w/ DB’s 4x60m
95
95
95
95
[quote]Evolv wrote:
[quote]erik_carlson wrote:
Now that EMT/Paramedic school is in full swing, time is limited.
[/quote]
Uhhhhh, I was a fireman/EMT for three years. Worst I’ve ever felt. I miss the shenanigans with the guys though. Is this civilian or military?[/quote]
It’s military. And dude, I know your pain. I did EMS as a civilian and volunteered as a firefighter as a civilian before I joined. The schedule really messed with me. But you’re right about the camaraderie, that’s for sure!
28Mar15
Intervals
6x400m 3:00 interval
1:08
1:09
1:10
1:11
1:12
1:14
6x200, 1:30 interval
:32
:32
:33
:34
:34
:33
30Mar15
A. Front Squat, work up to 5RM
135x5
175x5
205x5
215x5
225x2
*Back felt kinda tight, so didn’t push it.
B. OHP 5x5
110x4 1
110x5
110x4 1
110x4 1
110x3 1
C. Barbell RFESS Front Squat Grip 4x6-8/leg
135x8
135x8
140x8
150x6
D. DB Incline Bench Press 4x6-8
65x8
65x8
70x6
70x4 65x2
E. Sled Push
4x50m, 200lbs
5x25m, 250lbs
31Mar15
A. Deadlift 5RM
135x5
185x5
205x5
225x5
245x5
265x5
275x5
285x5
295x5
305x2
*15lb PR. Stoked!
B. Pull-Ups 3x5, 2xFailure
35x4 1
30x5
30x4 1
BWx10
BWx7
C1. Barbell Rows Pronated Grip 4x6-8
145x8
145x8
150x7
150x7
C2. GHR 4x8
x8
x8
x8
x8
D. Farmer’s Carry w/ DB’s 3x60m
95
95
95
Finally decided to stop messing around, trying to create my own programs. I’m still a beginner and will benefit much more from following a solid, reputable program. I’m going to run WSFSB3.
Monday: ME Lower
A. Deadlift 5RM
B. Reverse Lunges 4x6-12
C. GHR 3x8-12
D1. Sprinter Sit-ups 3x20
D2. Russian Twists 3x20
D3. Toe Touches 3x20
D4. Hip Thrusts 3x20
Tuesday: Repetition Upper
A. DB Bench Press 4x12-15
B1. Pull-Ups 4x8-12
B2. Band Pull-Aparts 4x8-12
C. DB Millitary Press 4x8-12
D1. DB Shrugs 3x8-10
D2. Dips 3x15-25
E. Wrist Roller or Farmer’s Walk 3 sets
Wednesday: Off
Thursday: Repetition Lower
A. Box Jumps 5-8x1-3 or Sprints 4x10m, 4x20m
B. RFESS 4x8-10
C. RDL’s 3x8-12
D. Ab Wheel 4x10-15
Friday: ME Upper
A. Bench Press 5RM
B. DB Incline Bench Press 2xMax Reps
C1. Barbell Rows 4x8-12
C2. Face Pulls 4x8-12
D. Barbell Shrugs 4x8-15
E. Chins 4x8-15
Saturday: Conditioning
400m intervals
200m intervals
Sunday: Rest
Every three weeks I’m going to switch the ME Lower exercise between deadlifts and front squats. Will add in some prowler pushes here on Lower days if I think I can recover from it.
2Apr15 - Repetition Lower
A. Box Jumps 3x3
30"x3
30"x3
32"x3
B. Sprints
4x10m
4x20m
C. DB RFESS w/ Front Foot Elevated 2" 4x8-10
65x8
65x9
65x10
65x10
D. Romanian Deadlifts 3x8-12
205x12
205x12
215x12
E. Ab Wheel 4x10-15
x10
x10
x10
x10
F. Prowler 10x30m 200lbs
3Apr15 - ME Upper
A. Bench Press 5RM
45x10
135x5
155x5
175x5
180x5
185x5
190x5
195x3
B. DB Incline Bench 2xMax Reps
45x25
50x15
C1. Barbell Rows 4x8-12
145x9
145x9
145x8
145x8
C2. Face Pulls 4x8-12
70x12
60x12
60x12
60x12
D. Barbell Shrugs 4x8-15
185x12
185x13
205x10
205x11
E. Chins 4x8-15
BWx12
BWx8
BWx8
BWx7
4Apr15
Intervals
A. 6x400m
1:12
1:13
1:13
1:14
1:14
1:15
B. 6x200m
didn’t time these.
Windy at the track. Times showed it. I pushed hard though, so I’m okay with it.
6Apr15 ME Lower
A. Deadlift 5RM
135x5
185x5
225x5
245x5
275x5
290x5
300x5 ( 5lbs)
B. Barbell Reverse Lunge 4x8-10/leg
165x10
175x10
185x8
185x10
C. GHR 3x8-12
x10
x8
x8
D1. Sprinter Sit-Ups 3x20
D2. Russian Twists 10lbs 3x20
D3. Toe Touches 3x20
D4. Hip Thrusts 3x20
7Apr15
A.M.
Intervals
A. 4x400m 3:00 interval
1:09
1:10
1:11
1:13
B. 4x200m 1:30 interval
:32
:33
:33
:33
1 mile cool down jog
P.M.
Repetition Upper
A. DB Bench Press 4x12-15
60x15
65x13
65x8
60x10
B1. Pull-ups 4x8-12
BWx12
BWx8
BWx8
BWx7
B2. Band Pull-Aparts
x12
x12
x12
x12
C. DB Military Press 4x8-12
40x12
45x8
40x10
40x8
D1. DB Shrugs 3x8-10
90x8
85x10
85x12
D2. Dips 3xMax
BWx15
BWx12
BWx12
E. Farmer’s Carry w/ DB’s 3x60m
90
90
90
Worked on some front squats afterwards, just working on the movement. Was feeling good so hit a couple heavy singles, last one was at 245.