End of an era?
https://www.bloomberg.com/news/articles/2020-05-04/gold-s-gym-files-for-bankruptcy-protection-amid-fitness-closures?sref=N0buEEt7
2020-05-06
Deload Day 2
Axle Continental Clean & Press (1 clean, many press)
115x5
135x3
150x3
165x3
185 2x1
Axle Double Overhand Deadlift
215x1
235x1
265x1 (PR 30lbs)
Do enough stupid-weird lifts and youāll PR on something for sureā¦
Pendlay Row
215 3x6
Muscle Clean
135 2x5
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Iāve had an infected tooth the last three days. Managed to score some antibiotics and painkillers, but, man, that sucker hurt a lot. Appetite went way down.
Gonna try some DLs today, maybe not too heavy, jaw is still a little swollen and tender and breath-holding irritates it.
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Awwww. Hope it feels better soon. That is one of the worst things ever!
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Just started back. Very weak and lost weight of course. Signed up with the Juggernaut Powerbuilding AI and have completed two sessions. The weights are so low that itās embarrassing, but they still knock me down each session with all the volume.
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2020-05-18
Cycle 1, Micro 1, Day 1
Push fatigue rating set to 3
Comp Bench 145 4x12
Flat DB Press 90 4x12
Superset
OHP 65 4x12
Triceps Kick Back 50 4x12
Superset
Bradford Press 45 3x12
Behind the Neck Triceps Press 3x12
Hanging Leg Raise x aināt gonna do it
These are the listed exercises, but Iām having to substitute for some of the single arm stuff with bands and barbells. These sessions are using a completely different energy system than Iāve ever trained. Exhausting.
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2020-05-19
Cycle 1, Micro 1, Day 2
Pull fatigue rating set to 3
BB Row 145 5x12
Superset
Chinups BW-GB 5x12
Drag Curls 45 5x12
Superset
Inverted Rows BW 5x10
Hammer Curls 50 4x12
DB Fly 60 3x12
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2020-05-20
Cycle 1, Micro 1, Day 3
Lower Body Fatigue rating set to 3
High Bar Squat 1x12 @ 205 RPE 8.5
High Bar Squat 2x12 @ 180
Tempo squat (5:0:0) 3x8@165
There was a lot more to do but the above put me on floor gasping, so itās for tomorrow.
Iām working the lower value of the weight ranges given, desperately hoping my conditioning comes up in time for the next week where the weights get heavier.
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2020-05-21
Cycle 1 Micro 1 Day 3 contād
Superset
Front Foot Elevated Lunges 53 5x15
DB RDL 106 5x15
Superset
Single leg Bridge Lift BW 5x15
Calf Raises BW 5x20
Leg Extensions (substituted Sissy Squats)
BW 5x12
Spoto Press
145 3x12
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2020-05-22
Cycle 1, Micro 1 Day 4
Wide Grip BP 4x12@145
Bench felt good. Might be improving endurance there.
Pendlay Rows 5x12 @ 145
Giant Set
Bradford Press 5x12@50
Neutral Grip Pushup 5x15@BW
BTN Triceps Press 5x12@50
Ended up doing the pushups from my knees. So weak
Superset
Pullovers 4x12@50
Curls 4x12@50
Thereās more, but Iāll leave it to tomorrow. Or not. Tomorrow looks really nasty. Got farther today than I thought I would, though.
2020-05-24
Cycle 1 Micro 1 Day 4 contād
Wide Grip Pushups
BW 4x25
Cycle 1 Micro 1 Day 5
Fatigue level 3
Deadlift
10@290
2x10@260
High Bar Squat
3x12@190
Snatch Grip Deadlift Tempo 4:0:4
2x10@185
Snatch Grip Deadlift
2x10@185
Bailed on tempo. Had to nap after this.
Superset
Step-Ups
3x15@30
Single leg RDL
3x15@30
Lunges
3x15@30
Incline DB Press
Subst Ring piked presses
3x15@90 (est)
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2020-05-26
Cycle 1 Micro 2 Day 1
Competition Bench Press
1x12@160
3x12@145
DB BP (Subst Ring pushups)
5x12@~120
Superset
OHP
5x12@75
DB Kickbacks
5x12@40
Superset
Bradford Press
5x12@55
BTN Triceps Extensions
5x12@45
Leg Raises
3x15
Getting through a whole workout without being totally gassed. Good sign.
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2020-05-27
Cycle 1 Micro 2 day 2
Barbell Row
5x12@160
Superset
Chins
5x12@BW
BB Drag Curls
5x12@60
Massive bicep pump
Superset
Inverted rows
5x10@BW
Hammer Curls
5x12@53
DB Fly(Subst Ring Fly)
3x12@~90
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2020-05-28
Cycle 1 Micro 2 Day 3
High Bar Squat
1x12@220
3x12@200
Tempo Squat (5:0:0)
3x8@165
Iām leaving the rest for tonight or maybe tomorrow. A least I did what was written this time with no fatigue adjustments or skipping tempo.
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Lord, the next squat session of the program adds 3 more sets and more weight.
Iāma die.
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2020-05-29
Cycle 1 Micro 2 day 3 contād
Spoto Press
3x12@150
Superset
Front leg elevated lunges
5x15@73
DB RDL (subst kettlebell)
5x15@126
Single Leg Bridges(other leg straight)
5x15@BW
Leg Extensions (subst sissy squats)
3x15@BW
Some rep progress on the later exercises.
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2020-0530
Cycle 1 MIcro 2 day 4
Wide Grip Bench Press
4x12@150
Pendlay Row
5x12@165
Giant Set
Bradford Press
5x12@60
Neutral Grip Pushup
5x15@BW
BTN Triceps Press
5x12@50
Gotta eat. Do the rest later.
Superset
DB Pullovers (subst BB)
5x12@55
Preacher Curl(Subst Standing BB Curl)
5x12@65
V-ups (subst ab wheel)
3x15
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Tweaked my QL somewhere in the last two days. No deadlifting today.
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That sucks!
Itās not bad, but it will throw off the training schedule a little. Not sure what to do about that.
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