I’m thinking this summer the super squat will be part of my work also just to do it and be off so walking normal won’t be something I need to do for days at a time
2/1/18
Anchor/W3/Bench day 3
Warmup:
Jumps/throws
Pullaparts
Bench:
45x10
115x5
140x5
160x3
175x5 PR
140x5x5
Football bar row:
115x4x10
Hanging crunch:
4x10
Band pushdown:
"35"x4x20
Facepull:
"35"x4x15
Cross-sectional plank:
4x10
PR! 175 was my true 3RM a while ago, 5 went up nice, maybe had 6 but would’ve been a hell of a grind so racked it.
Neutral grip on that bar felt great for rows, kinda bulky around the knees though. Might be a good dead stop option though.
In other news, got offered a really cool job tonight! Salary will be a little low compared to what I’ve grown accustomed to, but will be far more enjoyable and fulfilling (that’s sales for ya lol).
5 Likes
2/2/18
Anchor/W3/Dead day 3
Warmup:
Jumps/throws
Straight arm pulldowns
Dead:
45x10
135x5
185x5
240x5
275x3
305x5
240x5x5
NG chinups:
3x10
1x7+3 (pullups)
2-step pushups:
7x10
Ab medley: (2 rounds)
V-upx10
Cradle rockx10
Knee tuckx10
Hollow holdx10
Not overly pleased or disappointed with today’s session. Was hoping for 6-7 on the AMRAP but 5 was pretty tough. I think a little has to do with using straps, the ones I have require me to take my air kneeling or bent over so I can’t get as good of an initial bracing and bracing suffers a little as a result. Every set felt heavier than usual today though, so chalk it up as an off day.
Tough to get hip flexors not to take over on ab movements, those bastards.
Heading down to Boston tonight for the C’s with my lady, pumped! First NBA game and the Hawks blow this year so hopefully it doesn’t turn into a trap game.
3 Likes
Hell yea!
1 Like
2/5/18
7th week TM test
Warmup:
Jumps/throws
Pullaparts
Press:
45x10
65x5
75x3
85x2
95x2
105x3
KB press:
35x2x10, 2x8, 2x7
BB row:
125x5x10
Ab wheel:
5x10
Fairly predictable test for me today, 105 has been my 3RM for a bit. The three went pretty well though, used to be a grind, so that’s good. Tried for a 4th and maybe could’ve had the grinder but put it down.
4 Likes
2/6/18
7th week TM test
Warmup:
Jumps/throws
Pullaparts
Peterson step ups
Squat:
45x10
135x5
155x3
185x3
205x2
225x2
245x3
Pushups:
10, 10, 21
Pullups:
10 pronated, 10 supinated, 11 neutral
Reverse crunch:
10, 10, 13
Hit my existing 3RM again, it felt pretty good again, didn’t try for a 4th, I definitely didn’t have another rep in me. 3rd rep was pretty slow, but still felt like I was accelerating the weight rather than grinding, a welcome change for this weight.
Side note, been dealing with some annoying clicking sensation in my left knee. Felt like a ligament or something popping around the joint, no pain or discomfort but every step I took - click. I did a set of Peterson step ups yesterday and it’s gone. Literally a one day fix. Weird.
7 Likes
Wednesday weigh in: 172.4
Eat pappa, eat.
1 Like
2/7/18
Conditioning
Airdyne: ~25 minutes moderate pace
Aw yeah, Airdyne time! Scored an old school Schwinn for $100. It’s in great shape other than the speedo/odo not working, not that I’d really use it anyway. Huge improvement over the bicycle stand. No excuses to not get some easy conditioning in anymore.
Added a 50’ battle rope as well, no excuses to get hard conditioning in anymore.
1 Like
2/8/18
7th week TM test
Warmup:
Jumps/throws
Pullaparts
Peterson step ups
Bench:
45x10
95x5
135x5
155x3
175x2
190x3 (PR)
Dips:
10, 10, 12
Inverted row: (neutral grip, pins 13)
10, 10, 13 all reps paused and slow eccentric
Hang crunch:
10, 10, 12
Airdyne: 10mins moderate pace
That’s a new 3RM for me. Didn’t try for a 4th, knew it was going up if I did. I think if I didn’t botch my setup it’d have been a more comfy 3RM but still a 3 rep effort.
I think I’m going to pull some sumo singles after my deads tomorrow, just to see.
5 Likes
6 Likes
2/9/18
7th week TM test
Warmup:
Jumps/Throws
Straight arm pulldowns
Dead:
45x10
135x5
185x5
225x3
275x2
315x1
330x3 (PR)
Sumo:
225x1
315x1
365x0x2
Band pushdowns:
"35"x15, 15, 25
Facepulls:
"35"x15, 15, 25
New little PR on pulls today (5lb). I think if I went for a 4th I could’ve gotten an ugly rep for a bigger PR but my elbow is finally starting to feel better and deads haven’t felt great on it so I called it where I was happy.
Sumo - lol. I couldn’t break 365 off the floor at all, makes sense considering they say that’s the hardest part of the lift. I think if I trained this lift it’d improve rapidly but I’m not into powerlifting so no use for it really.
The band pushdown/facepull nonstop super-set was a nice finisher.
Now I need to choose my next template. I think I need to make sure my new job won’t interfere with recovery. I’ll be doing a bit of light construction and some light hiking fairly regularly, and the hours are a bit more variable than the 9-5 computer job I’ve been working.
I was planning on Pervertor, but that’s got a ton of volume over 4 days/week (book says 3 is optional, but I know I wouldn’t do that). I’m thinking a 3/day week full body template might be better this cycle. 1000% Awesome (lower volume, higher intensity) or Five and Dime (higher volume, lower intensity) are appealing.
For those who read along here, any input? I’m all ears!
3 Likes
More food man?
Nice prs.
1 Like
Thanks man!
Yeah more food is on the to do list already as I’m gaining slower than I’d like. In addition the the physical aspect there will he changes in sleep schedule, length of days, responsibilities and so on. More so unsure how the mental aspect will affect me, as it’s fairly new territory.
1 Like
Take it slow heading into the next cycle maybe do a few weeks of not doing jack shit until you get into a grove with the new schedule/job (2-3 weeks) then you will see what the time constraints will be like.
1 Like
2/10/18
Conditioning
Airdyne: 20 mins moderate pace
Planned on doing a hellish conditioning circuit but woke up sick as a dog (btw, anyone have insight on that turn of phrase?) so I took it a bit easier.
Pretty sure it means that if you throw up, make sure you don’t let it go to waste… Lol I know, I’m probably not helping!
2 Likes
2/12/18
Five and Dime - Leader - W1/C1/D1
Warmup:
Jumps/throws
Pullaparts
Peterson step ups
Squat:
45x10
135x5
155x5
185x5x5
Press:
45x10
55x5
65x5
75x15
Dips:
3x10,7,4
Inverted row: (side bolts, 33 links)
3x10,8,6
Hang crunch:
4x10,7
Airdyne: 10mins moderate pace
The first day on a new template is always a little screwy for me, but now I have a good feel for how the rest of the days will play out structure wise. I swapped the days for press and bench so I can superset the main lifts.
Also a little note, I’m only sticking to the 85/90/95% top set weights strictly. Where my TMs are set it’s going to do some dumb shit like ask me to pull 210 for deads or bench 130. I don’t care to set that up, and the top sets are what’s really important for this template, I’ll be a little flexible for what’s effectively a structured warmup.
6 Likes
2/13/18
Conditioning
35lb KB swings x 20
Airdyne x 40s brisk pace
Battle rope waves x 20s
Airdyne x 40s brisk pace
5 rounds
35lb KB swings x 10
Airdyne x 50s brisk pace
Battle rope waves x 10s
Airdyne x 50s brisk pace
5 rounds
Well, this sucked, but it was effective. Had to cut the reps in half after the 5th round, will work on getting to ten. Why did I ever look at @T3hPwnisher’s training log?!
I think the ropes + KB combo took the webbing between my thumb and first finger by surprise cause my left hand popped open towards the end. Not bad but it’ll be a little raw tomorrow.
6 Likes
Mr. velvet checking in on this log.
5/3/1 is my favorite too.
Been browsing around your log. Nice one.
And some nice PR’s going there.
Closing in on them 3RM goals from the start of the log.
1 Like
Thanks for stopping by! I actually had to go back and take a look at those goals since I completely forgot what I had listed, some of them have shifted gears a bit but looks like I’m on the right path still.
Do you have a log here?
1 Like