I’m not a fan of this either. bah!
Did you try writing down all the things your brain is thinking… to help clear the thoughts…?
OHP solid here!
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It’s a good suggestion, but for my case it’s not runaway thoughts but that my brain won’t send a sleep signal. Melatonin supplementation seems to encourage me towards sleep, but doesn’t guarantee it.
Thank God I don’t have Chad Aichs’ level of sleep trouble, though.
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2021-09-24
Mesocycle 2 Microcycle 3 Day 2
Incline BP + BPA(monster mini)
175 3x6 + 3x20
DL
375x5
DL (paused below knee for 2 count, 3 count neg, no bounce)
315 2x3
Machine Chest Supported Row
240 2x6, 8
Decline BP + Band Face Pull Aparts (Monster Mini)
205x6 + 12
205x6 + 12
205x8 + 12
Preacher Curl
85x6
75 2x6
Standing Calf Raise(Pause top and bottom)
BW+100 3x15
Ab Wheel
2x10, 1x8
4 Likes
Checking last year’s logging of this style of training and I’m ahead of all my lifts from then. I’m doing either 2 more reps on a given lift and weight or lifting more weight at the same stage of the program.
Very encouraging.
4 Likes
Progress!!!
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So true
2021-09-26
Mesocycle 2 microcycle 3 Day 3
Axle Z-press
145 2x6, 1x5
Missed the last rep. but I was so chuffed to get 6 at this weight to begin with that I’m not sweating it.
Hatfield Squat
345 3x6 very last rep paused for 2-count
MAG Close Grip Pulldown
230 3x6
Multigrip Bar CG BP (3rd handles, paused)
180 3x6
Seated Incline DB curls on schedule today but the brachialis muscles are super sore from preachers the other day + the pulldowns today. Maybe tomorrow or Tuesday.
4 Likes
2021-09-28
Mesocycle 2 Microcycle 3 Day 4
Seated DB OHP
75’sx8 (PR reps), 2x6
Smith Machine High Bar Full Squat
230 3x6
Left hip was feeling hitchy, so opted for a lighter and full range movement over leg presses
Bar is counter-weighted so that’s plate weight
Pendlay Row
210 3x6
Multigrip Bar Paused Floor Press (4th handles)
203 3x6
Seated Incline DB Curls
50’s 2x6
Pinwheel Curls
45’s x 6, 8
DB Lateral Raises
25’s 3x12
DB Rear Lateral
25’sx12
Can’t feel these, so…
Rear Lateral Machine
120x12
105x12+8 partials
Onward to the deload
6 Likes
Tony, always love looking over your workouts. So much variety and so much work. I constantly have to lookup exercises.
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I think things are getting heavy enough for me that, after this meso, I’m going to have to go with a 2 and 2, upper lower split or implement a top heavy set with backoffs on main movements.
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2021-10-01
Mesocycle 2 Deload Microcycle Day 1
OHP
150 3x3
165x2
180xMISS, 1
Let myself get out of position. Cinched up my testes and did it again. Went up easy.
High Bar Squat
305 3x3
MAG Wide Grip Pulldown
220 3x5
BB Curl
110 3x3
Rolling Dumbbells
40’s 3x6
Wanted to do more, but it wouldn’t be a good idea. Squats felt heavier than they should have and I’m generally fatigued, so REST, dummy.
7 Likes
Coming back and hitting a weight after a miss shows a certain level of confidence in your abilty. Good going.
2 Likes
2021-10-04
Mesocycle 2 Deload Microcycle Day 2
Incline BP+BPA(monster-mini)
W/U1+20
W/U2+20
175x3+20
185x4+20
195x5 (PR reps)+20
Deadlift
365x3 (double overhand)
405x3 (double overhand)
445x1 (mixed)
465x1 (mixed)
405x2 (straps, mini-twang)
Machine Chest Supported Row
240 2x6, 8
Decline BP
205x5
225x5
235x4
Upright Row (to nose)
85 3x8
Preacher Curl
75 2x8, 7
I thought today was going to suck. You just never know.
6 Likes
Really adequate deadlifting. Cograts on the Incline BP pr and the declin BP ain’t half bad either.
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Thanks. I was pretty excited to hit that and have some still in the tank. Might have disturbed some of the other members with my reaction.
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Impressive deadlift. Maybe I should cinch my testes and see if it helps.
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I turned the heat up too high last session. Back was super sore. Work has kept me out of the gym yesterday and today, thank goodness. Ready to hit it Friday though.
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Can’t recommend it enough. Use the bathroom though - people seem to get weird about it out on the floor.
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