I need jumping and throwing type things in my program. Losing my bounce. 4th day may go for Oly-type training and walking with weight.
2 Likes
I really like doing this with the Anderson squats. Kinda lets my brain know I am not going to die with a lighter weight.
3 Likes
Appetite is up. Think I can add another small meal per day, which is just in time since Iām starting to feel some niggles in the left hip and right knee. More food usually knocks those down.
4 Likes
2021-07-18
Snatch (Power)
95,105,110,115x3
C&J (Power)
135, 145x3
Z Press - paused on pins
120 2x5
125x5
130x5
Not as tough as I thought it would be.
CG Mag Handle Cable Rows
190x6,7,7
Leg Press
500,600x6
650 2x6
Feeling some strain around the sacrum. Be good to have a down cycle
Dips
BWx8
BW+30 2x8
And the ramping mesocycle is done. Itās been good for level-setting for the 8ās meso, which Iāll do after a down cycle.
Wouldnāt drop under the SN or CJ. Body just wouldnāt do it. Iāll have to work some overhead and front squats to get that ability back, I think.
4 Likes
Some really good leg press weight there.
1 Like
Thatās a max there. Gotta tone it down from now on and work back up as my lower half gets tempered.
1 Like
I should not be able to do a pullup/pulldown with more than I can row.
1 Like
2021-07-19
Deload Micro-cycle
Gripper
#2 3 rounds of 5 sets of 3 reps alternating hands
If this was a CoC gripper itād prob be a #1
Walk to Gym
OHP
145 2x3
High Bar SQ
275 2x3
Chest-Supported Machine Row
210 3x6
EZ Bar Skull Crushers
85 2x8
EZ Bar Curls
85 2x6
DB laterals
Chest-supported Rear 20ās 10,10+10 burnout partials
Seated Side 20ās 2x10
Walk back from Gym
Nice, quick workout.
5 Likes
Iām still sore two days after my last ādeloadā session.
Skipping da gym.
2 Likes
2021-07-26
Mesocycle 1, microcycle 1, day 1
OHP
125 3x8
High Bar Squat
245 3x8
Holding the bar better on the shoulders and not getting the rhomboid pinch.
Squatting with a slightly wider stance and toes turned out a bit more.
Quads were quivery after the last set.
Pullups (straight bar)
BW+15x8,8,6,4
EZ Bar Curls
85x8,4
75 2x8
Biceps just died after the pullups.
1 hand Suitcase hold
145 2x15 sec
Couldnāt find center and had to keep resetting
Squat bar hold (behind back)
215 2x20 sec
Weights felt light, but oxygen processing was problematic. Nice pump, though
5 Likes
Left hip and right knee much happier after the week off. 8ās canāt do anything but make them improve. Will change DL training though.
3 Likes
2021-07-28
Mesocycle 1 Microcycle 1 Day 2
Incline Bench Press
150 3x8
Deadlift (every 90 sec)
365 8x2
That Rogue DL bar eats calluses, man
Machine Chest-Supported Row
210 3x8
Floor Press, Paused
165 3x8
High Bar Good Morning
185x6 (too heavy)
155 2x8
Nice hit on the hamstrings last two sets.
4 Likes
Nice dls, again.
1 Like
Spent today playing with my balls.
My grip balls. Basically a small hollow cannonball with a ring on the side to attach weight.
20lbs for 20 seconds using open grip is challenging for me.
Then used the Mag close grip pulldown attachment to do some forearm levers.
4 Likes
Was really thinking hard on working out today, feeling very eager, but itās off-schedule. Hams and chest still sore, so prob better to wait it out til tomorrow. Looking forward to Hatfield Squats. Those are fun.
Thatās a good sign for the first cycle of 8ās. I think itās going to be a good meso.
Assuming they donāt lock us down againā¦
2 Likes
2021-07-31
Meso 1 Micro 1 day 3
Axle Z-Press + Mag CG Lat Pulldown
115 3x8 + 190 3x8
Hatfield Squat
285 3x8
Seated Incline DB Curl
40ās 3x8
Rear DB Laterals
25ās 3x8
Side DB Laterals
25ās 3x8
Triceps Cable Press Downs
80 3x8
Calf Machine
BW+100 3x15
Hated it
3 Likes
Meso 1 Micro 1 Day 4
2021-08-02
Walk to Gym
Seated DB OHP
60ās 3x8
Leg Press
550 3x8
Pendlay Row(strict)
185 3x8
EZ Bar Skull Crusher
90 3x8
DB Hammer Curl
40ās 3x8
Seated Machine Leg Curls
210 3x8
Various Grip Stuff
Walk back from Gym
Being conservative. Want to leave room to increase. Right arm has a dead spot on OHP.
4 Likes
Masks back on tomorrow.
Who needed to breathe anyway?
That donāt sound good
1 Like