2020-09-9
Mesocycle 1 Microcycle 3 Day 4
Wide neutral Grip Pullups
BW+15 3x8
Push Press
150 3x8
Deadlift
365 3x8
Skull Crushers
95 3x8
Tweaked something in the left shoulder on PPs.Made the skull crushers not fun.
Deadlifts so hard. Low back is over cooked. Maybe need to program them differently from other movements.
Glad it’s the last day of 8’s and deload is next.
I think I ought to go for more sets before raising weight on the arm exercises.
First fully-completed 8’s meso ever.
Congrats!
Good going on the pullups
2020-09-12
Deload Microcycle
OHP
165 2x2
SSB Squat
325 2x2
Sandbag Over Bar(50")
150 3x4
Low volume, high(ish) intensity.
None too hard, but the lifts were strangely uncertain. It was as if the basic strength was there, but the body couldn’t harness it all right then. As it was, I could have done solid triples. I’m good for much more.
Sandbag was super fun. I’m going to walk the sucker back and forth across the courtyard this week sometime.
Ordered the 200lb sandbag. 150 over bar was too easy.
Was planning to do push press and DL doubles today, but I’m going to leave it for tomorrow.
Curious how much DL will be.
Intense code-monkey day at work, pushing training off another day.
2020-09-16
Deload microcycle day 2
Clean and Push Press
185 2x2
Deadlift (straps)
425 2x2
That’s all. Warmups, of course.
2020-09-17
Deload Microcycle day 3
Neutral Close Grip Pullups
BW + 65 2x4
EZ Bar Curls
105 2x4
Was going to do only +50 on the pullups, but that felt like a warmup so bumped it up.
Pullups w/65#. Nice
2020-9-18
Deload Microcycle Day 3
One-Arm Barbell press
85 2x2
Close Stance High Bar Squat
305 2x2
Barbell Row
225x4
215x4
Feeling good. Looking forward to the next meso.
Will do a sandbag carry for the last deload day.
Well, I had a plan to do sandbag carries, even measured off a distance out in the courtyard so I could track progression for later…but when it came down to it, I just really didn’t want to.
New mesocycle starts today.
2020-09-21
Mesocycle 2 Microcycle 1 Day 1
OHP
135 3x6
SSB Squat
275 3x6
BB Row
185 3x6
EZ Bar Curl
100 3x6
Staying conservative on weight jumps. Definitely felt I could have done more, but the next two micros will have accumulating fatigue and add weight as well, so I don’t want to rush ahead. This is all experimental.
Tomorrow is RDLs. I’m not going to raise weight; I’m going to put a 3-count negative on last meso’s top weight and try to feel the hamstrings more.
2020-09-23
B-Day training.
Mesocycle 2 Microcycle 1 Day 2
Neutral Close Grip Pullups
BW + 30 3x6
Close Grip OHP
130 3x6
RDL (3-count Negative)
295 3x6
Close Grip Floor Press
185 3x6
Pullups: Easy
RDLs: Hard
All else: as expected
Felt a strong urge to overload, but that would be dumb.
Got a place to set up the D-ring straps so I can do chest flyes if I wants.
Gonna need to bounce over to Home Depot this weekend and buy 200lbs of sand for the new sandbag.
2020-09-25
Mesocycle 2 Microcycle 1 Day 3
One-Arm Barbell Press
70 3x6
Close Stance High Bar Squat
255 3x6
Meadows Row
95 3x6
EZ Bar Reverse Curl
90 3x6
The press was kinda wobbly this time. Maybe only go up 2.5 lbs next time. Mostly a skill problem I think.If I hit the groove, it goes right up.
Everything else is about an RPE 7 or 8. Room to grow.
The one-arm Barbell Press. Is that what they’re calling the javelin press in the, “Tip: Get linebacker Strong” article here?
Yup. That’s it. I’ll start calling it that from now on.
2020-09-26
Fun Day
2-Hand Hang
BW x 50 sec, 4x30 sec
Sand Bag Carry
100 2x120 ft
150 2x120 ft, 2x60 ft
Yeah…that’s enough. Still learning how to keep my breath on the 150lber.