December 31, 2015 – Week 11, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x1
455x3
455x3
455x3

One Legged Trap Bar Romanian Deadlifts
65x3/3
115x3/3
165x3/3
165x3/3

One Legged 16” Box Squats
bwx3/3
bwx3/3

Kneeling Cable Abs
90x12
90x12

32 Minutes of Stretching

Comments: Little bit different this time. Got out of work early due to the holiday so I went right to the gym rather than eating lunch and waiting as the gym was going to close about 5 hours early. It’s not the new year yet but the gym was pretty darn packed. Not quite wading through a sea of people but close enough. Weather has been fluctuating quite a bit so knees were achy. Also had to carry beds upstairs last night. The weight is light enough on the hatfield squats that I don’t need to push it. My knees ached a lot but the weight was comfortable. No zerchers this week so right into one legged work with the tarp bar. These weren’t bad but I was going it a bit slower. I was expecting my knees to ache on these but they did not. The crowded gym made things a little interesting with the one legged squats. I had to move around to find different benches each set. I think these would have been easier if I did more work before hand to get warm. Abs were a non-entity with the light of weight. Went home to eat and then stretched. Workout on paper was done but I needed to move some more furniture. More moving things tomorrow but that is at least an off day.

December 30, 2015 – Week 12, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
160x1
185x1
185x1
185x1

Barbell Z-Presses
45x5
85x3
125x2
165x3
165x3

Incline Dumbbell Bench Presses
50’sx5
70’sx3
90’sx8
90’sx8

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
100x12/75x7
100x12/75x7

Band Pushdowns
ABx20
ABx20

24 Minutes of Stretching

Comments: Things have been hectic this week, the good kind though. I finished settlement on a house so I’m now a homeowner. But I get nervous so I decided to lift the day after. Joints achy from the weather fluctuating so much. That and the need for deload haha. Lifting at Max Fitness but had to move through stuff quickly. Not able to use the usual rack for overhead work so I did it out of the other rack that I’ve done the hatfield squats out of. Needed to use the mats to make the floor even. Different setup meant I really had to control the weight coming out of the rack and putting it back in. Could have pressed harder but it wasn’t needed. Z presses after that in the same rack. A bit awkward with the setup. I figured it made more sense to do some lighter sets to get used to it. Certainly tougher than the standing presses. Incline was also not super easy. I did make it key that I didn’t fully lockout or bottom out the reps and kept constant tension. I think this helped me not have my right side get all wonky. Unlike previous weeks, I kept the band tension the same for the pull aparts. Already so easy so it didn’t make sense to go down in tension. Triceps and biceps were easier than I was expecting them to feel. Triceps were tougher than biceps difficulty and effort wise. As with the pull aparts, I kept the band tension the same for pushdowns. I also knew it would be easier this time with the reduced work from the other exercises and the reduced reps. Stretched a bit and then home.

December 27, 2015 – Week 11, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5

Deadlifts
No Straps
135x5
225x3
315x1
Added Straps
405x1
470x1
520x1
570x1
620x1
480x2
480x2
480x2

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
625x6/+300x6/bw+25x7/bwx7/bw+35x3
625x6/+300x6/bw+25x7/bwx7/bw+35x3
625x6/+300x6/bw+25x7/bwx7/bw+35x3

31 Minutes of Stretching

Comments: I was very invested in this last workout. I tried to get a good night’s sleep but I tossed and turned for a few hours thinking about it. I also woke up earlier because of that as well. This was going to be the last heavy workout of 2015 and the starting point for 2016. This deadlift needed to happen. Weighed in at 274.2lbs so down a kilo from last week. Winter lasted all of three days apparently. However, I was so anxious that I was shivering without my warm-ups at the start. Kept long pants on for front squats. Same weight as it has been now. First set was good, got tougher for the second and then a little easier on the last set. Definitely working. Deadlift after that. This was the thing that kept me up last night and got me up this morning. Same idea with the straps this week as last. Bar speed looked and felt great up to 520lbs. 570lbs moved well but felt heavier than I would have liked. 620lbs would be the most I’ve pulled from the floor in over 4 years. I wanted to not have to go all out but it is hard not to for me when the weight is over 600lbs for deadlift. It was tough but I felt there was more there. I hadn’t turned the mental screws quite to eleven so there is a reserve. No hitch so quite pleased with that. Definitely a wave of relief as I put it down. Speed pulls were next. Same weight as last week and it felt heavier. Second rep was still the better rep. Video showed that these were faster than last week’s. Maybe the final runs of the heavy circuit were up next. Shrugs, rows and pull-ups were all increased in weight this time. I was to do slightly less on shrugs but it was easier to put all the 100’s on with two plates a side. Didn’t really notice it in my hands until the last set. Rows were tough off the bat and I felt like I was pulling slow motion most of the time. Pull-ups were tough. I was trying to pull fast but I had to keep adjusting my body’s position mid rep a few times so I had to either slowdown or adjust the tempo. Not much difference in difficulty from last week. Ab wheel was alright, spent my time catching my breath for ghrs. Ghrs were also good. First felt big contractions in hammies and the following sets were some of the easiest I’ve done. Stretched and ready to finish up this cycle.

December 26, 2015 – Week 10, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
265x1
300x1
300x1
300x1
300x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x1
315x2 PR+10lbs

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
105x14
105x14
105x14
105x14

27 Minutes of Stretching

Comments: Gym closed yesterday so it made sense to make it another rest day. Gym was pretty darn packed today but that is to be expected this time of year. Quite a few colorful characters haha. Again, had to wait a bit to use the squat rack for push presses. Left wrist and palm started to bother me during warm-ups. It was strange but I definitely wanted to finish out this cycle without the wrist wraps. A little more weight but decreased sets and slightly increased rest. The weight didn’t feel too bad but I definitely hesitated on the first two reps. My lockout was bad on the first and terrible on the second. I had to make sure the last two were near perfection and thankfully they were. The weight feels so much better when it does what I want it to do. Incline presses followed. Less reps, more weight. Last single to warm-up didn’t feel so good so a bit cautious. I felt I could hit these without a spotter but I didn’t want to leave it to chance. I was trying my best not to get out of a groove on these. I succeeded on the first set but failed on the second. Last one was for as many as possible and I hit a double, tried a triple but not happening today. Looking at my training log, I didn’t realize how close I was to my best single with a normal grip (320lbs). Upstairs for the upper back superset again. Even more interesting people haha. Even though I knew what to expect, I got tired really fast. Didn’t change the weights or nothing. Ended up having to rest pause the last set of rear delts. Straight arm pulldowns after that. Not quite as easy as last week but still very manageable. Triceps with cable after that. Same weight, more reps. I was dreading the wall that I’ve been hitting on these. However, it wasn’t there today and these sets were well within my capabilities. Stretched for a little bit and then home for a weight gain shake and three burritos.

December 23, 2015 – Week 11, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
570x2
625x2 PR+10lbs
500x5
500x5

Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
480x1
535x1
570x1 PR+15lbs

One Legged Trap Bar Romanian Deadlifts
120x3/3
170x1/1
220x3/3
220x3/3
220x3/3

One Legged 16” Box Squats
bwx5/5
bwx5/5
bwx5/5

Kneeling Cable Abs
120x12
120x12
120x12

29 Minutes of Stretching

Comments: This week and next are going to be a little up in the air with work closed and gyms closed. I was very tempted to take the day off and workout tomorrow. Stuck to the plan (will have to take two days off though). Heavy hatfield squats to start off the workout. Same as last week in that two heavy doubles and then two sets of fives. Weight was increased on all sets. No real aches but hamstrings were twitchy and right hip a little tight. First double felt heavy and so did the second one. Definitely able to do more but it really felt heavy. The sets of five, I was a little bit slower I think than the last session. I felt powerful on the last set compared to the first but I had a little trouble walking the weight back in. Zercher after that. Same plan as last week with more weight. Hard to gauge the difficult with how much of a grinding lift this is. Lots of pressure on my shoulders and arms from this lift. Felt good, even the last lift went up better than expected. Still felt loads heavy. Maybe 600lbs is there for this lift. One leg deads with the trap bar were tough. Weight is the tough part at this point. My muscles in my left leg around the tibia cramped up pretty hard. One legged box squats were up next. Not a strain to do these as in not a ton of mental prep and focus like the first week of these. None of the issues of last week were present either. Even with the increased weight on abs, it was incredibly easy. Stretched for a bit and then home.

December 22, 2015 – Week 11, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
270x1
285x1 PR+5lbs

Barbell Z-Presses
100x3
150x2
190x1
230x1
230x1
230x2 PR+1 rep

Incline Dumbbell Bench Presses
55’sx5
75’sx3
95’sx1
115’sx5
115’sx7
115’sx10 PR+5lbs

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
140x12/105x7
140x12/105x7
140x12/105x7

Band Pushdowns
ABx30
ABx30
ABx30

27 Minutes of Stretching

Comments: Wasn’t feeling the best today. Got to the gym about a half hour later than I planned due to some paperwork I had to do right after work. Starting things off at Max Fitness. Strict pressing again. Power felt good today. Goal was three singles of increasing weight with the last one for a small PR on my best. Form and power felt great on the first two; didn’t have to go all crazy to get them. Control and good drive. I had to unhinge to get ready for the last one. I had been nervous thinking about this lift all day. Freaking blew this weight away. Looked like speed work but it was very taxing (my shoulders knew it was when it came back down haha). That was a PR many years in the making. I was struggling to hit 25lbs less a year ago. Z presses after that. Wasn’t going to be easy. Same weight as last week but attempting to get singles the first two sets and a triple the last set. My goal was to do more than last week. First single was tough but not as bad as last week. Second was a little better. Last set was a bear; I managed to get a double for a small PR but that second rep was a long grind. I had to go to the Y after this as the dumbbells didn’t get heavy enough (I had tried to setup ankle weights on them haha). Setup at the Y took some time too as there are no 115lbs dumbbells so I had to make some with the plateloadable handles. A pair of the strong locking collars were missing so yet another delay. The collars dig into my thighs so setup is a bit tougher than with regular dumbbells. Once I got it down, it wasn’t much different than the solid dumbbells. Managed another small PR here. It was really getting late by this point so I tried my best to get through the rest of the workout. Pull aparts felt like nothing, which kind of surprised me. The triceps/biceps were apparently not tough enough last week as the reps were increased for both exercises. I used a 50lbs medicine ball to keep the bench from moving on triceps. Tears welling up and I felt like puking starting the reverse curls on the last set. Finished up with band pushdowns and then a bit of stretching.

December 20, 2015 – Week 10, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5

Deadlifts
No Straps
135x5
225x3
315x1
Added Straps
405x1
455x1
505x1
555x1
605x1
480x2
480x2
480x2

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
610x6/+290x6/bw+20x7/bwx7/bw+35x3
610x6/+290x6/bw+20x7/bwx7/bw+35x3
610x6/+290x6/bw+20x7/bwx7/bw+35x3

31 Minutes of Stretching

Comments: It is feeling like winter now. Weighed in at 276.6lbs so back on track. Definitely needed my warm-ups on to get ready for the day. Kept long pants on for front squats. Same weight as it has been now. I wasn’t concerned about getting them done but with how difficult it would be. I had ordered an exer-genie to train truck pulls for an upcoming show and it arrived yesterday. I had to try it out. Only did one 60’ run with what I thought would be light resistance but it really kicked my butt. So legs were a little toasted coming into this workout. First set, the bar felt heavy. It felt better on the other two sets. Didn’t feel nearly as tired as I did last week with these. Then deadlift. After last week, it was apparent that I need more work with the straps on if I’m going to be pulling for a max with them at the end of this cycle. Grip isn’t an issue but I need to get used to the form change to really demonstrate the improvements. Everything after 315lbs was with the straps. I definitely notice a lack of tension when I’m strapped to the bar versus when I dive-bomb it. Consistent on these. I would like for these to be easier but I will take what I can get. I think my top single this week was easier than last week’s. As before, there is still more to be dredged from the basement as I’m not tapping into everything just yet. Straps were kept on for the speed pulls. Slight increase in weight and dropped a set. I didn’t feel like it but my speed got better each set from reviewing the video. My second reps on each set were also better than my first reps. Just not in the perfect position just yet. Had a bit of downtime setting up for the circuit work. Weight increased on shrugs and rows and a rep increase on pull-ups. Grip still holding up on the shrugs but the weight is definitely something at this point. Rows never really got easy this time. They just got less hard haha. The weight increase on the first two exercises took their toll on the pull-ups. I was near my limit by the end of the last set. Ab wheel was also not kind to me. Usually, I’m able to catch my breath but not so this time. Hamstrings were in agony from the ghrs. Definitely something left over from the truck pull sim and deadlifts. Felt good to be done the workout. Stretched and ready to prep for the last heavy week of the year.

December 18, 2015 – Week 10, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
265x1
295x1
295x1
295x1
295x1
295x1
295x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
135x5
185x3
225x3
265x1
305x2
305x2
305x2

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
105x12
105x12
105x12
105x12

28 Minutes of Stretching

Comments: Fairly slow week and steady week. Definitely looking forward to the end of this cycle. Had to wait a bit to use the power rack for push pressing. Ended up doing most of my warm-ups off the top of the tiered squat rack. The weight continues to climb on these, pedal to the metal really. Trying to do the warm-up singles with little excitement to save it for the heavy stuff. Felt heavy on my shoulders. To be expected when using over 90% of my max for short rest singles. I was tempted to use my wrist wraps but I want to finish out the cycle without them for these. More weight, less sets, same short rest. First one felt rough, lockout tough. However, I got better each rep and by the last one, it felt about as good as last week’s weight. Triceps and lockout toughest thing. Then incline again. I felt that last time, the weight jumps were too much for the top set. Less sets, smaller jumps. I also didn’t want to have any spinal rotation from snaking under the weight. I had brief moment where I panicked as I misplaced my wrist wraps. Thankfully, someone at the gym had a pair and let me borrow them. Elbows and triceps were pretty sore from that first set. I really screwed up the second set. The first rep was too far forward and it was a struggle to get that rep up. I was tempted to rack the weight but I went for the double anyways. This was the worst rep of incline I’ve ever done. Air humped to hell. That set took a lot out of me. I spent my rest for the last set (which was to be for a max rep set) telling myself it was a fluke and to aim for the bar higher on the chest. It went better but I definitely didn’t have enough for me to even attempt another rep after a deuce. Upper back superset again. I knew what to expect on these this time and knew that the first set easiness was just to lull me into letting my guard down. Less lactic acid build-up from the raises but it was still very much there for the rear delts. No stops this time but I definitely had a grimace on my face on the last two sets. Straight arm pulldowns after that. I wasn’t sure how these would go as I could barely lift my arms above my head after the upper back stuff. These went well, probably the easiest this weight for these many reps have felt for this many sets. Then on to triceps with the cables and rope. Last week was apparently too easy so weight increased a little and reps increased a lot. I got through the first set no problem and with a bit more effort for the second. The last two not so much. I had to stop on both sets to get the lactic acid go before I could finish the set. These are going to pay off in the end haha. Bit of stretching and then home to eat and sleep.

December 16, 2015 – Week 10, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
560x2
615x2 PR+15lbs
495x5
495x5

Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
480x1
525x1
555x1 PR+10lbs

One Legged Trap Bar Romanian Deadlifts
110x3/3
160x1/1
210x3/3
210x3/3
210x3/3

One Legged 16” Box Squats
bwx5/5
bwx5/5
bwx5/5

Kneeling Cable Abs
110x12
110x12
110x12

36 Minutes of Stretching

Comments: I wasn’t expecting much this workout. I was feeling pretty beat from the day before and still feeling workout from the week before. Upper back was incredibly sore and lower back felt stiff. It wasn’t like the weights were going to be lighter haha. Workout almost didn’t happen as my stomach wasn’t feeling so hot the last hour of work and I pretty much spent a good amount of time on the porcelain throne at the gym before I felt it was safe to start warming up. Not a good lead up for heavy lower body lifting haha. The standby of heavy hatfield squats started off the day. Same as last week in that two heavy doubles and then two sets of fives. Knees were aching and did not like me being under the bar to unrack. Told my brain to shut up and went to work. First double was alright. It felt heavier than I would have liked but I watched the clip and I knew I was good as the bar speed was great. The next one was not joke weight. Aim was 10lbs over my max for a double. Got a little bit of Forrest Whitaker eye twitch going right before the set haha. This went well. For what it was, it was way easier than I was expecting. Then for the sets of five. Last time, the first set was super easy and the second set was a bit harder. This time, the first set it felt heavy on the unrack but it was flying up. The second set followed suit and was also very speedy. Then it was on to zercher work. I’ve been dreading these with how tough they have been as of late. I changed my stance a little and it made all of the difference. Felt just like it did that first week of doing them. I think that I misremembered my setup for those weeks after the first week, hence the increased difficulty in the lift. Still tough but I felt my power was better off the pins and the bar didn’t try to roll out of my arms. I think I have 585lbs in me. Trap bar on one leg continues as well. By this point, my lower body was tight and sore and my lower back felt like it was starting to fuse into a single vertebra. Balance was better and I didn’t have any real false starts this time. It is just getting tough haha. More one leg work was next. No change to the one leg box squats. Getting more proficient at them; I had not hesitation switching legs like last week. Right hip shifted on the first rep of the first rep with the right leg but not painful. Just sore. Abs were almost an afterthought with how easy they were. Then I had to stretch for like a decade before I felt ready to go home for the night.

December 15, 2015 – Week 10, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
240x1
275x1
275x1
275x2 PR+1 rep

Barbell Z-Presses
100x3
140x2
190x1
230x1
230x1
230x1

Incline Dumbbell Bench Presses
50’sx5
70’sx3
90’sx1
110’sx5
110’sx10
110’sx10

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
140x10/105x6
140x10/105x6
140x10/105x6

Band Pushdowns
LB+MMBx30
LB+MMB+MBx30
LB+(2)MMBx30

35 Minutes of Stretching

Comments: Work has been stressful the past few days with system changes. Keeps me distracted from thinking about lifting until I go to sleep or get to the gym. Workload at the gym is definitely increasing. Strict press again. Knees were a tad achy leading up to the work sets. Last warm-up single felt good and strong; I got a lot of drive off my chest and shoulders so I figured it would go well. Work weight felt good. Weight is tough but it was moving really good. I knew I had at least a double for the max rep set. I think I know what happened on that set. My hyping was a hindrance this time as I pushed the weight up fast on the first rep and it caused me to get off balance at the top so I had to get my balance again. My second rep attempt went way forward and I struggled to correct it. I thought I had it as the weight started to go back up after getting stuck but my right arm wasn’t locking out as quick as my left and the weight “windmilled” and I lost my balance again. I reracked the weight and with the thought of calling it there. But I knew that wasn’t right and I toughened up and gave it another go to get a second rep. I know I got a triple at this weight with everything right. Feels good to be hitting over bodyweight for reps again. Z presses were next. Goal was a single, a triple and then AMAP with a little bit more than last week. I knew right off the bat that this was going to be tough. I actually cut down on my warm-up sets as my lockout strength felt like crap. Went to the well too many times on the strict pressing this session I think. I had a lot of power off the shoulders but just not enough in the tank to power through the midpoint (upper back and triceps). I could only manage to get the weight for singles every set (but I tried to go for more on the other two sets). Weight for dumbbell incline work was dropped enough that I could just stay at Max Fitness for the whole workout. Little bit of a change in that instead of two lower rep sets and then max, it was one lower rep set and then a high rep set followed by the max. Of course the goal for the higher rep set was my previous PR. I had issues with the first rep on the second set. Not sure what that was all about. I was able to match that set on the max rep set but they were definitely uglier by the end. I tried to super snake another rep but it stalled on my right side at lockout so no go. First set of pull aparts was a wakeup call for my upper back and shoulders after the pressing. It went much better after that set and felt like normal. The torturous rope triceps and reverse curls continued. Weighted increased for both, reps decreased for curls. First set was tough and it got tougher from there. Very close to wanting to shed a tear by the end of the last set haha. Band triceps for higher reps to finish off the night. I brought more bands to fine tune this time. Better but still too easy the first set so I added another band. Closer but not quite there so I upped the tension of the third band and it was just right. I may use that combo or a plain average band next time. Lots of stretching and then home for burritos.

December 13, 2015 – Week 9, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5

Deadlifts
No Straps
135x5
225x3
315x1
405x1
Added Straps
495x1
545x1
590x1
No Straps
475x2
475x2
475x2
475x2

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
600x6/+280x6/bw+20x6/bwx7/bw+35x3
600x6/+280x6/bw+20x6/bwx7/bw+35x3
600x6/+280x6/bw+20x6/bwx7/bw+35x3

34 Minutes of Stretching

Comments: Unseasonably warm for this time of year both yesterday and today. Upper back pretty sore from the weird upper back stuff I did. Weighed in light at 274lbs. Didn’t need to even wear my warm-ups to get ready for the day. Started off with the usual front squats with pauses. Felt light on my clavicle but it definitely felt substantial in my legs and core. First set was very good and almost easy. Each set got tougher and I was definitely out of breath by the end. Deadlift was next. Work up to a big single and then speed sets. I knew the top weight goal for the day was too much for double overhand. I had planned on doing these last few weeks with straps anyways. My form changes with straps so even though I didn’t need them, I used them for the lighter pulls to get ready. 315lbs went up much the same as it did two weeks ago so I thought that was a good sign. Strapped in sets felt slower than I would have liked. Definitely slower than I would have liked. Last one felt pretty darn heavy. Now, I know I got more in me so it definitely wasn’t a max effort. It is still the most weight I’ve pulled in training this year and after reviewing my older videos from the past three cycles, it wasn’t that bad. Straps off for speed work. Weight increased but reps and sets decreased. Felt heavy, not much to say there. But again, this was more than the top set weight at the start of this cycle. Then on to the circuit work as per the norm at this point. Everything was increased in weight besides ab wheel. Shrugs had the biggest jump in weight. Definitely at the point where these are getting tough. Not sure if it just the bar rolling in my hands or if the weight has gotten heavy haha. Much like last time, rows felt heavy the first set. Got better each set though. Good power on the pull-ups. Was definitely having to push myself by the last set. Ab wheel was easy stuff. Catching my breath really. First rep of ghrs was a wake-up call. Pretty big jump in weight really. These were tough even with the low reps. Was breathing pretty hard after each go through of the circuits. Stretched and called it a day.

December 11, 2015 – Week 9, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
255x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1

Close Grip Barbell Incline Bench Presses
45x10
100x5
100x5
150x3
150x3
200x1
200x1
250x1
300x2
300x2
300x3

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
100x8
100x8
100x8
100x8

35 Minutes of Stretching

Comments: The grind continues. I was feeling pretty good going into this workout. Push pressing to start off the session as per usual. Quite a big jump in weight from last time. I had a feeling this would still go better than that session with how everything felt. Decrease in sets and still with short rests. My left pec and intercostal muscles cramped up while warming-up so that was a bit unpleasant. I put on a belt on set prior to the working sets just to make sure I was ready for the heavy stuff. These went pretty well and they looked good. That is not to say it didn’t feel substantial. I did notice that I had to be more careful with the unrack as the j-hooks aren’t screwed down to the rack like the old ones were so they can move around. I almost lost my grip with my right hand on one such violent unrack. I also felt that some sets I had to let the weight settle more and go for a deeper dip to get the leg drive necessary to thrust the weight up. Lockout went up fine but not a forceful umph kind of way though. Incline followed. My initial worry was that my left side would be all weird like it was on deload week. Thankfully, it was not. I’ve never tried to do more than one rep with this kind of weight on incline so I got a spotter for every set. I also wanted to make sure I didn’t have any “brospotting” like last heavy session out of state. Mission success. These were very tough. The weight is definitely no joke. First set felt like a max, I felt I had another on the second and third was definitely all she wrote haha. A new superset again. Dumbbell T3 raises were a new one for me. I tried them out before this workout to see how it felt. These were coupled with the rear delt machine again. First set was a breeze but the fatigue built every rep after that and by the end, both exercises were very tough and that lactic acid was painful. I had to stop twice on the third set for the rear delts to get through the set. Workout not done so on to straight arm pulldowns. With the upper back soreness, I figured this would be a lot tougher. Thankfully not. Got really tired by the end but no stops. Rope work for the triceps. Rep range right at that threshold between easy and dead. Each set got a little tougher around the last rep or two. Lots of stretching and then home.

December 9, 2015 – Week 9, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
460x1
550x2
600x2
495x5
495x5

Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
480x1
520x1
540x1

One Legged Trap Bar Romanian Deadlifts
100x3/3
150x1/1
200x3/3
200x3/3
200x3/3

One Legged 16” Box Squats
bwx5/5
bwx5/5
bwx5/5

Kneeling Cable Abs
110x12
110x12
110x12

32 Minutes of Stretching

Comments: Always seems to be something on my mind. More or less just documenting the things for my own. Lower back a tad stiff but thankfully nothing else seemed to be sore or achy. I was excited and nervous about the hatfield squats. I knew the weights were happening. I was excited to do these with j-hooks for my hands again as it feels better but I wasn’t sure if the bruised toe would be an issue. Who know, I may have a hairline fracture or something and squatting in excess of 500lbs may not be the panacea. Right hip felt tight in the hole and I felt slower and heavier on warm-ups then in the past. Maybe getting used to the walkout with j-hooks versus without is enough of change to tweak/throw off my setup. I know I was letting the weight settle more without them and I definitely was carrying that over this session. I think I was also doing that as the good collars are missing. Rep scheme changed; two increasingly heavy doubles and then two sets of five. The doubles weren’t going to be an issue, just a matter of how they felt. Both went surprisingly well. The first could have been easier but I usually find the first working set is usually my last warm-up. Definitely had more reps in me on the heaviest set. The first set of five felt like speed work. Then I relaxed and it was much tougher the second go around haha. Zercher stuff was next. I had hoped I would be done with them but I was wrong. Three singles, more rest. Not sure what is going on but these have felt way tougher than they did that first week when I worked up to a heavy single. Maybe I’ve bent the bar too much as it feels like the weight is rolling out of my arms at the midpoint, making these epic grinders. They don’t look like it but they feel like it haha. I did adjust my stance for the last one as the set before I felt I had my stance too wide and it was bothering my knees during the lift. More trap bar stuff followed. I apparently had been going too easy as the weight jumped up a bit. I had a lot of “false starts” with the working weight on my left leg and maybe one or two with the right. These were quite a bit tougher than they have been in the past and it wasn’t just balance. The next exercise I think was thrown in just make me look stupid at the gym. One legged box squats. I’ve done one legged squats (pistols) in the past when I was about 50lbs lighter but they were always all the way down so this was a change. I wasn’t even sure I could do one. I’d seen a program on tv for robotics where they create a body and then upload a program that attempts to move the body and it learns the best way to move the body over time. This felt like that haha. What I mean is that I got better and more comfortable with each set. I struggled mightily the first set and was acing them (almost) by the end. I know I will be sore in the posterior tomorrow for sure. And probably the next few days too haha. Finished up with cable abs. I’ve used a lot more weight on these in the past so this was very easy. Pulled these fast and rhythmically. Stretched a good bit and then home.

December 8, 2015 – Week 9, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
235x1
270x1
270x1
270x3 PR+10lbs

Barbell Z-Presses
95x5
135x3
185x1
225x3 PR+10lbs
225x2
225x2

Incline Dumbbell Bench Presses
60’sx5
80’sx3
100’sx1
120’sx5
120’sx5
120’sx9 PR+1 rep

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
130x10/100x8
130x10/100x8
130x10/100x8

Band Pushdowns
LBx30
LBx30
LBx30

31 Minutes of Stretching

Comments: I had a feeling this week was going to be a tough one. Usually, deload weeks feel like crap and get better while this time it started out good and got tougher. I also bruised my big toe on my left foot switching my wet clothes to the dryer after my last workout. No idea how I even did it. Add some unexpected stress and lower back tightness and… you get the picture. I went to bed the night before thinking about the warm-ups to the lifts for today. Old reliable strict pressing to start things off. Just 10lbs under my best single for the working weight. I just told myself it was a little heavier than last time. The little bit was noticed as each single felt close to a max effort. Had to get psycho for the max rep set. Anything more than a single was a PR. The excitement was good and the first two reps went up well. I lost tightness and botched the third and had to really fight to recover it (it went out in front of me). Took a bit for me to calm back down. Z presses after that. Goal for the day was to do 10lbs over my best triple for three sets of three. This was a tall order. Shoulders were a bit warm so I did a few warm-ups. I managed to get a triple the first set but only got doubles the other two sets (not for a lack of trying). The gym didn’t have heavy enough dumbbells for this week’s incline dumbbell session so I packed up and headed across the river to the Y. Another pretty big jump up in weight. I did an extra set to get ready for the work sets. I think these went better than last time. Right still lags and gets me caught. Ugly snaking to get that last rep up. Hips and glutes felt tight while doing these as well. Upper back and shoulders were a bit tight by the end of the band pull a-parts. I was more or less doing them as active rest again but the last set was noticeably tougher. Continued with the triceps/biceps superset. Decline rope stuff was a bit better this time but I noticed that the weight I’m using keeps pulling the decline bench closer to the cable stack every rep. Need to find a way to stop that as it makes it harder and it is distracting. This was the toughest the reverse curls have felt. Right biceps is definitely making a fuss about it. Last thing on the agenda was lightish band pushdowns. Really easy at the start and got a little tougher by the end. I think I had too light a band tension and will need to adjust it in the future. Stretched and home.

December 6, 2015 – Week 8, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
Added Pauses
190x3
190x3
190x3

Deadlifts
135x5
135x5
225x3
225x3
315x1
365x1
425x1
425x1
425x1
425x1
425x1

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
405x6/+180x6/bwx6/bwx3/bwx3
405x6/+180x7/bwx6/bwx3/bwx3


37 Minutes of Stretching

Comments: Got some good sleep this weekend. Body is stiff. I’m back down to 274.4lbs but I think that is more to the less strenuous workouts (not drinking as much water) as I am packing the food down. Cold in the gym so warm-ups to start things off. Knees achy and hips are tight. Light front squats with pauses. I think I took too big a jump for the last set as it felt way heavier than I was expecting on the unrack. I was not feeling those first two sets haha. Everything kind of clicked for the last set and it felt like the other sets should have felt. Deadlifts after that. Lighter weight but more warm-ups to get there. As with most stuff on the deload week, I’m trying to do it with the same mentality as if I were lifting something like a load of laundry or a newspaper. Deload for the body and mind really. Bar speed was still pretty good even doing this. Then the circuit. Only going through it twice. My lower back was a tad tight on the first set of shrugs and my hands were feeling the weight a bit. Felt like I was muscling up the rows which led to somewhat difficult pull-ups. No issues with the easy ab wheel stuff and decent ghrs. Must just have been shaking off the cold as the second round went much smoother and everything felt easier. I had to do a lot of stretching after this one.

December 4, 2015 – Week 8, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
225x1
225x1
225x1
225x1

Close Grip Barbell Incline Bench Presses
50x5
50x5
100x3
100x3
150x1
150x1
200x5
200x5

Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
35x12/12/12—90x15
35x12/12/12—90x15

Straight Arm Pulldowns
90x15
90x15

Overhead Rope Extensions
70x12
70x12

33 Minutes of Stretching

Comments: Need to catch up on sleep. Been trying to keep food intake high. Feeling uncomfortably full most of the time haha. Right hip felt tight and left shoulder the same. Knees kind of achy as well. The j-hooks someone else at the gym had ordered arrived the day before so I got to try them out and they may not be a perfect fit but it will do. Push pressing to start things off. Trying to stay low key, calm and controlled each set. First set the weight felt pretty darn heavy in my hands and on my shoulders. I tried to keep the weight more on my body the following sets and it felt much better. Not going full bore on these to lock them out. Incline bench was ok, left shoulder was making things feel weird. Calm and controlled for these sets while keeping good form. Then on to the plate and machine superset. Weight down for the plate but stayed the same for the rear delt stuff. The smaller diameter plate as well as the weight made it feel like a toy at first. Good power on the rear delt stuff. Shoulders definitely getting fatigued by the end. Straight arm stuff went well. Able to keep a better arm position on these with the lighter weight. Triceps with the rope felt ridiculously easy with the decrease in weight. Might also be the reduced workload beforehand too. Good bit of stretching and then home to eat and sleep.

December 2, 2015 – Week 8, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x1
455x3
455x3

Dead Zercher Squats (2” above parallel)
105x1
195x1
275x1
375x1
375x1
375x1

One Legged Trap Bar Romanian Deadlifts
50x3/3
100x3/3
100x3/3

Leg Extensions
90x12
90x12

Spread Eagle Sit-ups
bwx6
bwx6
bwx6

33 Minutes of Stretching

Comments: Feeling alright going into this one. Some joint stiffness and muscle tightness. Got to find that right mixture of aloof and focused. I didn’t feel like I had the rack too high on hatfields this time. I did however feel like my stance was shifted to one side too much. Might have just been the sides of the power rack being slightly askew. I did notice I spent a lot more time letting the weight settle on my back. Other than minor things, the weight moved fast and felt easy. Zerchers were not fun. Weight was light and it moved well but it was like I had raw nerves in my arms. I guess it will happen when I mentally relax. The last three singles were with short rests like I was doing with the heavier stuff. One leg work went well. No achy knee this time and definitely getting a feeling of it being a hip hinge movement. Knees ached on leg extensions. Two sets with light weight with ten second rest between the sets. It was a joke haha. Finished up with ab work. Maybe it is because I don’t have the weight or I don’t use the belt on the deload weeks but I felt these in my abs a lot more. I would almost say these feel harder without weight. Definitely don’t get the spine deload without weight haha. Stretched a lot and then home for lots of roast beef.

December 1, 2015 – Week 8, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
225x1
225x1

Incline Dumbbell Bench Presses
60’sx5
75’sx3
90’sx5
90’sx5

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
90x11/65x8
90x11/65x8
90x11/65x8

Dumbbell Paused Floor Flyes
25’sx8
25’sx8

34 Minutes of Stretching

Comments: Deload to reload. Lightish stuff to prep for the last mini cycle. Pretty cold today in the gym so I kept my warm-ups on for the entire workout. Strict press to start things off. Honestly, the weight was a bit heavier than I was expecting to use for deload considering how beat my triceps were last week. It moved much easier than I was anticipating so that is good. Then on to dumbbells for incline work. Didn’t feel right until the last set where every rep felt better and better. My chest and lats were straining to lift the dumbbells up to my knees more than the lift itself. Pull aparts were good, got easier each set. I was pretty much having a conversation throughout all the sets without missing a beat. Tris/bis superset went better than expected. No joint issues on the extensions and almost rhythmic tempo. Hard to gauge reverse curls with the accentuated negative as it is light but gets tough by the end with the forced slow down and soreness that builds each set. Easy flyes and then a lot of stretching and talking shop in the gym.

November 29, 2015 – Week 7, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5

Deadlifts
135x5
225x3
315x1
405x1
460x1
510x1
560x2
455x3
455x3
455x3
455x3
455x3

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
575x6/+275x6/bw+15x6/bwx7/bw+25x3
575x6/+275x7/bw+15x6/bwx7/bw+25x3
575x6/+275x5/bw+15x6/bwx7/bw+25x3

30 Minutes of Stretching

Comments: I wasn’t sure how today would go. I had gotten back from Virginia the evening before and my body tends to dislike traveling, especially when I got to sleep in strange beds. My left triceps and lat insert were very sore the day before and I was kind of worried it was more than just muscle soreness. I apparently needed sleep as I overslept by about two hours. Pretty much eat breakfast and go lift. Lifted at Max Fitness. I figured I just weigh myself for laughs. Scale says I weigh 279.4lbs. Not sure how I put on that much weight in seven days haha. Front squats as usual. Kept my warm-ups on to keep my legs nice and toasty. More weight, went a bit more this week. Feels about the same to be honest. Felt good but I noticed I was a little tired on the second set. For the last set, I just stared at the ceiling like a flounder for the whole set. It actually felt better/easier. More upright I think. Then deadlifts. Same as the past two weeks; big double and then speed sets. Pretty big jump from last week’s double. I wasn’t sure if I wanted to try this double overhand or strap up to be sure. The decision was made for me as I forgot my straps at home (I had taken them out as I didn’t need them in Virginia). With the way 315lbs came up, I knew today was going to be special. Got very hyped for the double and attacked. I knew I had the double the way the first one went up. Incredibly happy with it as it is the most weight I’ve ever done with a double overhand (let alone for a double) and the best my deadlift has felt in a long time. Good things to come when I max out I think. Back down to earth for the speed sets. About as tough as last week and I think it has more to do with me going ape crazy mentally for that double that these can feel pretty tough. Then on to the circuit work. Increases in weight on the shrugs, rows and ghrs. Shrugs definitely eating into my hands a little with the up and down but grip is solid. The jump up in weight on the rows was duly noted. I made darn sure that I didn’t have the thing slide out. Good power on the pull-ups but I know my back was feeling it from the deadlifts, shrugs and rows. Ab wheel was good, pretty much active rest for me and gives me time to think and get my breathing under control. Ghrs were great. Weight definitely woke up the hamstrings on the first set. Deload is definitely needed for my upper body and mind to recoup for the final offseason phase.

November 27, 2015 – Week 7, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
175x1
215x1
240x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
245x1
280x5
280x5
280x7

Super Set: Plate Around-the-Worlds/Techno Gym Upper Back
45x12/12/12—90x15
45x12/12/12—90x15
45x12/12/12—90x15
45x12/12/12—90x15

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
90x15
90x13
90x11
90x10

27 Minutes of Stretching

Comments: Out of state for Thanksgiving as usual. Not a fan of traveling and not a fan of people. I could train at a gym while I was there but I knew from past experience I probably wasn’t going to be at my best and that the training may not be ideal. Perhaps I could’ve waited another day to lift back home but I figured I’d be tired from the drive anyways. Push press started things off. Few less sets than past two weeks. The open top power rack I used last year was in use so I had to use one with a top. This also meant I had to use a thicker rack bar. There were pull-up handles behind my head so I was conscious of those and tried to not hit them while pressing. Shoulders felt tight and sore. I didn’t realize how bad it was until I had someone try to massage my neck. This was the worst push pressing has felt. I eventually got my head right for the last three sets and those went much better and felt a lot better. Having not used this bench last time, I needed a spot for my work sets on incline. The bar was a ways further back at the top so I needed someone to help me unrack it. I feel that saved me some effort. Power off my chest was good but triceps were definitely running on bald tires by this point. This required a lot more heaving. I know the spotter helped some on the last rep of the last rep but I can’t say for certain how much. Then on to the plate and machine superset. Once I moved onto machines, the workout kind of grinded to a halt while I waited for someone to finish or having to move my setup to a different section completely because someone is oblivious and doesn’t understand common courtesy. But back to the workout. Had to use a different upper back machine. Shoulders felt fine on the plate stuff and upper back was good. Thankfully, the cable towers were pretty much 1:1 to the stacks at home I use. Finished the pulldowns with no breaks and struggled to get the last few reps on the triceps. Stretched and then done.

November 25, 2015 – Week 7, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
460x1
550x1
550x5
550x4
550x3
550x2

Dead Zercher Squats (2” above parallel)
155x1
245x1
335x1
425x1
515x1
515x1
515x1
515x1
515x1

One Legged Trap Bar Romanian Deadlifts
80x3/3
130x3/3
180x3/3
180x3/3
180x3/3

Leg Extensions
130x100

Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6

30 Minutes of Stretching

Comments: The gym was thankfully not as crowded as it was the day before. Midsection tightness is getting better. Shoulders were pretty tight and forearms felt sleepy. Triceps and lat inserts were sore and felt them every time I moved my arms. Not sure with the hatfields this workout. It felt like I had the rack height too high and it was bugging me the whole session. It wasn’t high, the same height I’ve always had. Knees were doing ok this time. Same scheme for reps as the past two weeks, just more weight. A little slower but still going strong. Interestingly enough, I think the second and third sets were the better sets this time around. Zercher stuff was next. Same thing as last week but more weight. Plate jumps to the working weight again and then five singles with short rests. Did not start off well as the bar slid down my arms on the first set mid rep resulting in a very tough rep. The other reps were better but they were all tough. I got some new bruises/kisses on my forearms from these. One leg trap bar after that. I tried my best to keep my midsection tight and not rotate too much to the side. My left knee was aching. This time, I felt these were more of a hip hinge movement then past sessions. It felt about the same on both sides. Knees ached on leg extensions but it doesn’t matter at this point. Increased the weight again and still getting all 100 in one set. Tougher than last week for certain. Ab work was good, probably the easiest they have felt. I thankfully got through this workout quicker than I expected so I could stretch, eat and pack for tomorrow.

November 24, 2015 – Week 7, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
230x1
260x1
260x1
260x1
260x1
260x3

Barbell Z-Presses
100x3
150x1
200x3
220x2
235x1

Incline Dumbbell Bench Presses
70’sx5
90’sx3
110’sx5
110’sx5
110’sx10

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
120x11/95x8
120x11/95x8
120x11/95x8

Dumbbell Paused Floor Flyes
30’sx8
30’sx8
30’sx8

28 Minutes of Stretching

Comments: Lower back and midsection have been tight. Getting better but it is annoying to say the least. Right side of my neck also decided to get tight too. Had to lift at the Y as gym hours for the other gym were going to be much later to accommodate the pre-Thanksgiving crowd. The Y was very crowded haha. Strict presses started off the session as per usual. Same weight as last week but more sets of singles before the rep set. The power off my shoulders this workout was great. After the first single, I had to do a double check to make sure I had the right weight on. I thought this drive would mean big things for the rep set but I noticed as I went that while my initial drive was great, my lockout was very slow and tough. When the time came for the max rep set, I stalled on a fourth rep after a mighty struggle. A little disappointing but then again, this was my PR just last week and this is two weeks in a row of this weight for max reps. I also did more sets so it isn’t a loss. Z presses after that. I had more reps in me on the first two work sets. First set felt tougher than the second. I knew the single would be tough with how hard lockouts were on strict presses and with how much I strained going for a fourth rep. I was right but I knew the weight was going up haha. Incline dumbbell was next. Pretty big jump up in weight. My right side didn’t want to cooperate with me and I almost missed the last rep of the second set. Very tough final set, had to do a bit of snaking to get the right side to lockout those last two reps. Tightness was evident in both my upper back and anterior deltoids on the pull aparts. I think they helped. I wasn’t sure what would happen with the superset as I had to use a different weight stack and a different style bench for decline triceps with the rope. Everything was perfect except the rope as it came apart halfway through the first set. I did fix it for the following sets. Only time I stopped on the triceps was the last set as my hands were slipping (this rope is much slicker) and my left hamstring cramped a bit on the last rep. Reverse curls there were no issues. With the accentuated negatives, it doesn’t seem to matter how many reps I do, it feels like an eternity and much soreness if found. Dumbbell floor flyes were pretty easy as the reps were dropped a lot. Weight was increased though. Back to somewhat relaxing thought I did feel my deltoids chirping. Stretched and then home.

November 22, 2015 – Week 6, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
235x5
235x5
235x5

Deadlifts
135x5
225x3
315x1
405x1
455x1
495x1
540x2
445x3
445x3
445x3
445x3
445x3

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
555x6/+255x6/bw+15x6/bwx7/bw+15x3
555x6/+255x7/bw+15x6/bwx7/bw+15x3
555x6/+255x5/bw+15x6/bwx7/bw+15x3

31 Minutes of Stretching

Comments: Joints ache and my back still feeling like something gnawed on it. Might just be the weather for the knees but the back I think is from the one leg tarp bar stuff. Took some ibuprofen two days ago and went for a brisk walk yesterday. Been trying to get some relief for the back but I don’t want to overdo it. Lifted at Max Fitness. Before lifting, I decided to weigh myself. Few people this week said I looked bigger and I’m definitely noticing some changes. Scale says I weigh 275.4lbs. It was a bit cold in the gym so I wore my warm-ups and kept them on for front squats. I wanted to make sure my legs were warm and no complaining from my knees. Increased the weight a smidge again. No soreness coming into these this week. I modified the jumps in weight for the warm-ups. Weight moved well. I will say I was breathing a little heavy by the end. Deadlifts followed up the front squats. Work up to double and then speed sets. I really wanted to pull this double with a double overhand grip. My grip-n-rip was a little off and I thought I was going to lose it on the first rep but my grip held. I regripped and pulled up the second rep as well. Getting to the limits of my doh ability but the rest of the chain still feels very strong. I got more in me for sure. Increased the weight on the speed pulls but sets remained the same. I wanted to switch things up a little and took off all the plates and loaded on the 100lbs plates instead. I figured it would make it a little tougher. I was right. I really had to tell myself to pull harder every time I lifted the bar. Then on to the circuit work. Shrugs, rows and pull-ups went up in weight, everything else stayed the same. I didn’t want the weight to go into my fingers on shrugs so I chalked up my hands to make my grip solid. They still feel pretty good. Rows were a little off. I didn’t want the bar sleeve to slide out again like last time so I was a bit hesitant on the first set. Second go through it started to come out and I ended up doing an extra rep. I did one less rep for the last set. Pull-ups felt good and no issues there. Ab wheel was pretty easy but my abs were kind of tight from my back. Tried to make my hamstrings take all the effort for the ghrs. I expected to feel a tightness but nothing but I know they were worked hard. I must say that the last run through of the circuit felt the best. Stretched a bit and headed home. Going to try to relieve this back tightness and aches as best I can.