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.
Sunday, November 29, 2015
Saturday, November 28, 2015
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.
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.
Thursday, November 26, 2015
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.
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.
Wednesday, November 25, 2015
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.
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.
Sunday, November 22, 2015
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.
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.
Saturday, November 21, 2015
November 20, 2015 – Week 6, Day 3
Dynamic Warm-ups
Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
235x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
235x1
270x5
270x5
270x6
Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14
Straight Arm Pulldowns
120x15
120x15
120x15
Overhead Rope Extensions
90x12
90x12
90x12
90x12
29 Minutes of Stretching
Comments: I got some more sleep but body is definitely feeling beat. Knees achy (especially the left one) and my spine feels like something has gnawed on it a little. J-hooks still missing so same setup as last week. Didn’t have anyone take the rack apart while I was warming-up this time haha. Push pressing to start off the day. Definitely felt heavy in my hands and on my shoulders. It is a fairly decent jump in weight for overhead but not to the point that it would feel this tough. Some reps I didn’t like and others were spot on. I feel that I got better lower body drive towards the end and those tended to be the better reps. Like previous weeks, I could keep going but it wasn’t easy. Incline followed that up and I knew these would be tough. Shoulders were tight and chest was still sore from Tuesday’s workout. I really had to put everything into these sets with how it felt and how my strength was feeling today. Lead to some ugly reps near the end. Usually I get a good bit more on that last set but today it was just a rep more. The weight continues to increase so that is something. Then on to the plate and machine superset. Not going to forget a set this time. My mistake from the week before lead to an increase in reps on everything. As last time, the first time through was pretty good and I was in pain by the last set. Shoulders were just burning. I only had to stop once on the rear delt stuff on the last set so I’d say either I’m getting better or my pain tolerance is. Straight arms after that. All three sets were tough but I made it through all of them without having to stop so progress haha. Triceps with the rope after that. It really boggles my mind how easy the first half of the reps are and then all of a sudden, it becomes a struggle to lift the weight. But the triceps like it so that is good. Stretched a bit and then home for chicken parmesan.
Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
235x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
235x1
270x5
270x5
270x6
Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14
Straight Arm Pulldowns
120x15
120x15
120x15
Overhead Rope Extensions
90x12
90x12
90x12
90x12
29 Minutes of Stretching
Comments: I got some more sleep but body is definitely feeling beat. Knees achy (especially the left one) and my spine feels like something has gnawed on it a little. J-hooks still missing so same setup as last week. Didn’t have anyone take the rack apart while I was warming-up this time haha. Push pressing to start off the day. Definitely felt heavy in my hands and on my shoulders. It is a fairly decent jump in weight for overhead but not to the point that it would feel this tough. Some reps I didn’t like and others were spot on. I feel that I got better lower body drive towards the end and those tended to be the better reps. Like previous weeks, I could keep going but it wasn’t easy. Incline followed that up and I knew these would be tough. Shoulders were tight and chest was still sore from Tuesday’s workout. I really had to put everything into these sets with how it felt and how my strength was feeling today. Lead to some ugly reps near the end. Usually I get a good bit more on that last set but today it was just a rep more. The weight continues to increase so that is something. Then on to the plate and machine superset. Not going to forget a set this time. My mistake from the week before lead to an increase in reps on everything. As last time, the first time through was pretty good and I was in pain by the last set. Shoulders were just burning. I only had to stop once on the rear delt stuff on the last set so I’d say either I’m getting better or my pain tolerance is. Straight arms after that. All three sets were tough but I made it through all of them without having to stop so progress haha. Triceps with the rope after that. It really boggles my mind how easy the first half of the reps are and then all of a sudden, it becomes a struggle to lift the weight. But the triceps like it so that is good. Stretched a bit and then home for chicken parmesan.
Thursday, November 19, 2015
November 18, 2015 – Week 6, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
170x5
170x5
265x3
265x3
360x1
360x1
450x1
540x1
540x5
540x4
540x3
540x2
Dead Zercher Squats (2” above parallel)
140x1
230x1
320x1
410x1
500x1
500x1
500x1
500x1
500x1
One Legged Trap Bar Romanian Deadlifts
65x3/3
115x3/3
165x3/3
165x3/3
165x3/3
Leg Extensions
120x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
32 Minutes of Stretching
Comments: I didn’t get as much sleep as I would have liked the night before. Got to trudge on through. I felt tired and I was sweating just looking at the weights. No j-hooks in the power rack still and now a set of the rack pins is gone. Hatfields to start off the day. A bit more weight this time but same rep scheme as last week. Still feeling strong on these but there is some slowdown from the previous sessions of 5x5. I’m still adapting my walkout without the j-hooks. First two sets are kind of the indicators with this setup as the first set is like a test and the second is generally the hardest set. Third and fourth sets were the best feeling for me. Knees then started aching after the last set. Zerchers followed that up. Decent weight for five singles with short rests. Plate jumps again to warm-up. These got tough quick with the short rest. Never really a point in the lift when tension is eased off. Lower and abs are engaged until finish and then hamstrings feel it even at lockouts. Definitely felt the strain by the last set. One leg work followed that up. Knees ached but it was more a distraction than anything else. Tougher on my left side then my right. Right definitely had better reps and I felt it more in my glutes with that side. Achy knees didn’t care for the many leg extensions but the blood flow felt good in my quads. Not much difference in difficulty from last session. Felt my whole spine just adjust doing the first rep of sit-ups. They don’t start getting “difficult” until that last set when the tiny muscles start squawking. Good bit of stretching and then home. Going to try and get in some quality sleep haha.
Hatfield Overload Squats
170x5
170x5
265x3
265x3
360x1
360x1
450x1
540x1
540x5
540x4
540x3
540x2
Dead Zercher Squats (2” above parallel)
140x1
230x1
320x1
410x1
500x1
500x1
500x1
500x1
500x1
One Legged Trap Bar Romanian Deadlifts
65x3/3
115x3/3
165x3/3
165x3/3
165x3/3
Leg Extensions
120x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
32 Minutes of Stretching
Comments: I didn’t get as much sleep as I would have liked the night before. Got to trudge on through. I felt tired and I was sweating just looking at the weights. No j-hooks in the power rack still and now a set of the rack pins is gone. Hatfields to start off the day. A bit more weight this time but same rep scheme as last week. Still feeling strong on these but there is some slowdown from the previous sessions of 5x5. I’m still adapting my walkout without the j-hooks. First two sets are kind of the indicators with this setup as the first set is like a test and the second is generally the hardest set. Third and fourth sets were the best feeling for me. Knees then started aching after the last set. Zerchers followed that up. Decent weight for five singles with short rests. Plate jumps again to warm-up. These got tough quick with the short rest. Never really a point in the lift when tension is eased off. Lower and abs are engaged until finish and then hamstrings feel it even at lockouts. Definitely felt the strain by the last set. One leg work followed that up. Knees ached but it was more a distraction than anything else. Tougher on my left side then my right. Right definitely had better reps and I felt it more in my glutes with that side. Achy knees didn’t care for the many leg extensions but the blood flow felt good in my quads. Not much difference in difficulty from last session. Felt my whole spine just adjust doing the first rep of sit-ups. They don’t start getting “difficult” until that last set when the tiny muscles start squawking. Good bit of stretching and then home. Going to try and get in some quality sleep haha.
Wednesday, November 18, 2015
November 17, 2015 – Week 6, Day 1
Dynamic Warm-ups
Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
230x1
260x1
260x1
260x4 PR+1 rep
Barbell Z-Presses
100x3
150x1
200x3
220x2
230x1
Incline Dumbbell Bench Presses
60’sx5
80’sx3
100’sx5
100’sx5
100’sx14 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
125x11/95x6
125x11/95x6
125x11/95x6
Dumbbell Paused Floor Flyes
25’sx15
25’sx15
25’sx15
27 Minutes of Stretching
Comments: Upper back, shoulders and neck have been tight. Unlike last week, I felt raring to go coming into this workout. I knew I needed to lift weights. Strict presses started off the session. I found out immediately that my upper back was very sore from the shrugs on Sunday. I guess I’m finally using enough weight for them to wake up haha. With the increase in weight on the presses, I did a bit more weight for the warm-ups but decreased the sets. Workload had been reduced back to two singles and then a rep set. Wrists weren’t bothering me so that was good. Weight was tough but I knew it would go up. Got four and missed the fifth on the last set. Small PR in the scheme of things but considering this beats a PR from like over three years ago, I’m happy with it. More is there for sure. I didn’t feel like I needed to do as many warm-ups on the z presses this week. Upper back soreness/tightness definitely had me concerned that these would be much tougher than last week to lockout. I was partially right. I felt I had a rep in me for the first two work sets. Not so sure on the single. That was pretty slow but I knew the lift was happening. Not a true max so not counting it as a PR just yet but getting there haha. On to incline dumbbell work. I took bigger jumps for the two prep sets. Felt a bit tougher than last week and with how I was feeling, I really didn’t expect much on the max rep set. Color me surprised when I just missed getting 15. I was slowing down the reps and pausing some on my chest. It seemed to help me control the dumbbells better and stay tight. May need to keep that in mind next time. Pull aparts were good, even with the sore upper back. No issues, kind of active recovery before the next exercise. The superset returned. The 10rm from last week was what I was supposed to use for all sets. I misread the sheet and did a little more. This was very hard haha. Abs and lats get quite the workout trying to keep the weight from pulling my body down. Reverse curls were good but exhausting. Flyes got tough. I really need to keep my mouth shut about something being easy haha. The added reps really brought up the difficulty on these. Not only was my chest working hard but my forearms and shoulders were feeling fatigue from holding the weights for so long. Stretched and called it a day.
Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
230x1
260x1
260x1
260x4 PR+1 rep
Barbell Z-Presses
100x3
150x1
200x3
220x2
230x1
Incline Dumbbell Bench Presses
60’sx5
80’sx3
100’sx5
100’sx5
100’sx14 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
125x11/95x6
125x11/95x6
125x11/95x6
Dumbbell Paused Floor Flyes
25’sx15
25’sx15
25’sx15
27 Minutes of Stretching
Comments: Upper back, shoulders and neck have been tight. Unlike last week, I felt raring to go coming into this workout. I knew I needed to lift weights. Strict presses started off the session. I found out immediately that my upper back was very sore from the shrugs on Sunday. I guess I’m finally using enough weight for them to wake up haha. With the increase in weight on the presses, I did a bit more weight for the warm-ups but decreased the sets. Workload had been reduced back to two singles and then a rep set. Wrists weren’t bothering me so that was good. Weight was tough but I knew it would go up. Got four and missed the fifth on the last set. Small PR in the scheme of things but considering this beats a PR from like over three years ago, I’m happy with it. More is there for sure. I didn’t feel like I needed to do as many warm-ups on the z presses this week. Upper back soreness/tightness definitely had me concerned that these would be much tougher than last week to lockout. I was partially right. I felt I had a rep in me for the first two work sets. Not so sure on the single. That was pretty slow but I knew the lift was happening. Not a true max so not counting it as a PR just yet but getting there haha. On to incline dumbbell work. I took bigger jumps for the two prep sets. Felt a bit tougher than last week and with how I was feeling, I really didn’t expect much on the max rep set. Color me surprised when I just missed getting 15. I was slowing down the reps and pausing some on my chest. It seemed to help me control the dumbbells better and stay tight. May need to keep that in mind next time. Pull aparts were good, even with the sore upper back. No issues, kind of active recovery before the next exercise. The superset returned. The 10rm from last week was what I was supposed to use for all sets. I misread the sheet and did a little more. This was very hard haha. Abs and lats get quite the workout trying to keep the weight from pulling my body down. Reverse curls were good but exhausting. Flyes got tough. I really need to keep my mouth shut about something being easy haha. The added reps really brought up the difficulty on these. Not only was my chest working hard but my forearms and shoulders were feeling fatigue from holding the weights for so long. Stretched and called it a day.
Sunday, November 15, 2015
November 15, 2015 – Week 5, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
230x5
230x5
230x5
Deadlifts
135x5
225x3
315x1
405x1
445x1
485x1
525x2
430x3
430x3
430x3
430x3
430x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
35 Minutes of Stretching
Comments: Yesterday was good as I got to get in a brisk walk and rake leaves. Help alleviate some of the soreness in my quads and shoulders haha. Starting things off with the usual pause front squats. Increased the weight a smidge. I made my best effort to not rush the pauses and to make every rep feel the same. Quad soreness was definitely present from earlier efforts this week. Moved on to deadlifts after that. Plan was a double and then some speed sets. I’ve been sticking to double overhand grip for now since I’m not really getting in any real grip work without strongman events. Honestly, I don’t think I’ve done much rep work with double overhand on conventional pulls so this has been good so far. I did mistime my grip-n-rip on the big double but it wasn’t an issue. Grip felt strong and made good work of the weight. Definitely more in the tank. Increased the weight on the speed pulls but decreased the sets and increased the rest. Really, not much difference from the last few times. Trying to pull violently and bully the weight up. Kind of fun. The circuit returns. I had thought I would be done with these but no. I apparently made it look too easy so things kind of got beefed up a bit. Big increase on the shrugs. Felt fine, just a lot tougher on my grip. T-bar rows started out real hard and I got better by the last set. The bar came loose from the pivot on the second set so that kind of brought that set and circuit to a halt haha. Used the spud belt for the pull-ups. Not bad, I thought these would be tougher and bug my biceps. Ab wheel was fine and dandy. Abs were definitely working. Finally putting some weight on the ghrs. Low reps but still did the trick. Needed a good deal of stretching to feel ok.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
230x5
230x5
230x5
Deadlifts
135x5
225x3
315x1
405x1
445x1
485x1
525x2
430x3
430x3
430x3
430x3
430x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
35 Minutes of Stretching
Comments: Yesterday was good as I got to get in a brisk walk and rake leaves. Help alleviate some of the soreness in my quads and shoulders haha. Starting things off with the usual pause front squats. Increased the weight a smidge. I made my best effort to not rush the pauses and to make every rep feel the same. Quad soreness was definitely present from earlier efforts this week. Moved on to deadlifts after that. Plan was a double and then some speed sets. I’ve been sticking to double overhand grip for now since I’m not really getting in any real grip work without strongman events. Honestly, I don’t think I’ve done much rep work with double overhand on conventional pulls so this has been good so far. I did mistime my grip-n-rip on the big double but it wasn’t an issue. Grip felt strong and made good work of the weight. Definitely more in the tank. Increased the weight on the speed pulls but decreased the sets and increased the rest. Really, not much difference from the last few times. Trying to pull violently and bully the weight up. Kind of fun. The circuit returns. I had thought I would be done with these but no. I apparently made it look too easy so things kind of got beefed up a bit. Big increase on the shrugs. Felt fine, just a lot tougher on my grip. T-bar rows started out real hard and I got better by the last set. The bar came loose from the pivot on the second set so that kind of brought that set and circuit to a halt haha. Used the spud belt for the pull-ups. Not bad, I thought these would be tougher and bug my biceps. Ab wheel was fine and dandy. Abs were definitely working. Finally putting some weight on the ghrs. Low reps but still did the trick. Needed a good deal of stretching to feel ok.
Saturday, November 14, 2015
November 13, 2015 – Week 5, Day 3
Dynamic Warm-ups
Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
265x5
265x5
265x8
Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
45x9/9/9—90x12
45x9/9/9—90x12
45x9/9/9—90x12
Straight Arm Pulldowns
120x15
120x15
120x15
Overhead Rope Extensions
90x10
90x10
90x10
90x10
27 Minutes of Stretching
Comments: Not sure what exercise did it on Wednesday but my glutes were sore. Really not sure if it was the zerchers or the one legs. Not much changed with this workout for the heavy stuff. The push press singles continue. Short rests and more weight. Rest was increased by a tiny bit. Hardly notice it with the short rests as it is haha. J-hooks still missing so I did what I could to secure the rack pins so that I could unrack the weight with vigor. I took some micro weight magnets and attached them to the back of the rack to keep the pins in better. Not sure if it really worked but it certainly gave me some peace of mind. Everything felt spot on for these and almost crushing it right out of the gate. I think the only time I had an issue was one time I got the bar too close to my throat and I hesitated briefly as I wasn’t expecting it and the other was when I got a close grip somehow. No issues with my elbows or wrists. Incline work followed that up with more weight. I was actually kind of worried with how these would go as the working weight was just one rep under my best with a normal grip. Incline has also been temperamental in the past when I got up in weight. I’ve gotten loads better but it was still a concern. Especially when I seemed to sandbag the intensity until the max rep set. No wrist issues this time but it was tough sets. My quads got very sore after the first work set. Got one more rep than I was expecting on the rep set so that was good. A new super set was next; it combined an old exercise with a new exercise. ATWs I haven’t done since my first training cycle and it had been for a lot more reps. Wasn’t sure how my shoulders would feel after these haha. The second part was rear delts. It was supposed to be a rear delt pec dec machine but I don’t have access to one. I had to make do with what was there and it ended up being a machine. Certainly hits the rear delts but the motion isn’t fluid and it is restricted in the ROM. ATWs didn’t feel bad and the first go through was good. Fatigue built up pretty fast during the subsequent sets and I ended up having to rest pause the last two sets on the rear delts. I couldn’t lift my arms above my head after I was done. I was supposed to do four sets but copied it to my log wrong. Straight arm pulldowns after that. I was ready for tough stuff here and surprised myself with how easy the first set went (I had to check the weights to make sure haha). However, fatigue made each set and rep tougher and tougher and I had to rest pause the last set. Finally, it was triceps. Volume cut way down and using cables and ropes to be gentler on the elbows. Despite that, my arms were pretty cooked and it was really a struggle to lockout these reps. I wasn’t prepared for that haha. Stretched a good bit and went home for pot roast.
Wednesday, November 11, 2015
November 11, 2015 – Week 5, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
530x5
530x4
530x3
530x2
Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
475x1
545x1
One Legged tarp Bar Romanian Deadlifts
45x3/3
95x3/3
145x3/3
145x3/3
145x3/3
Leg Extensions
110x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
29 Minutes of Stretching
Comments: Due to the holiday, I was able to lift earlier (and get in some extra sleep). The go to hatfields started off the session. The rack was no longer out of order but the j-hooks were still missing. Going to make things interesting. I really didn’t know how I wanted to hold the rack as with the j-hooks, I can step a little further away from the rack and keep my hands palms down. Can’t do that with holding the sides of the rack. I kept wanting to switch from squeezing to holding between reps. Got to pick a style and stick with it. Weight is definitely big jump but weight still moves good. Definitely slowing down a tad. A bit of an odd rep scheme. I feel like the last two sets the reps were the best. Go figure. After that was dead zercher squats with bar set at about 29.5” off the ground. I just did singles in plate jumps up to what I felt would be a good start. Got the crappy chrome bar as I had no intentions on being gentle on the release haha. Plan was to work up to a certain effort range. Can be tricky when I don’t have the goal being a set weight or absolute death. Aim was a single with something I could double or possibly triple. I took bigger jumps than normal as I got used to it pretty quick despite not doing this kind of lift (or some variation) in 3 years. I was thinking that maybe I would hit close to 500lbs so I was really surprised I exceeded that by a fair margin. Then more one legged rdls. The big change up was changing from dumbbells to a tarp bar. Bodyweight warm-ups on the one-leggeds but I did even more to familiarize myself with doing them with the restrictions of the tarp bar. Usually, it would be leg back like one of those drinking bird desk weights but I found it was better to bend my leg, lift my knee forward to get the best out of it. Interesting lift, will have to see how it goes. Leg extensions for 100 reps again. Stuck with the same weight as last time. A little tougher but probably from taking a break on deload haha. Surprised that the big jump up in weight on the sit-ups didn’t seem to matter. Felt good to stretch.
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
530x5
530x4
530x3
530x2
Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
475x1
545x1
One Legged tarp Bar Romanian Deadlifts
45x3/3
95x3/3
145x3/3
145x3/3
145x3/3
Leg Extensions
110x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
29 Minutes of Stretching
Comments: Due to the holiday, I was able to lift earlier (and get in some extra sleep). The go to hatfields started off the session. The rack was no longer out of order but the j-hooks were still missing. Going to make things interesting. I really didn’t know how I wanted to hold the rack as with the j-hooks, I can step a little further away from the rack and keep my hands palms down. Can’t do that with holding the sides of the rack. I kept wanting to switch from squeezing to holding between reps. Got to pick a style and stick with it. Weight is definitely big jump but weight still moves good. Definitely slowing down a tad. A bit of an odd rep scheme. I feel like the last two sets the reps were the best. Go figure. After that was dead zercher squats with bar set at about 29.5” off the ground. I just did singles in plate jumps up to what I felt would be a good start. Got the crappy chrome bar as I had no intentions on being gentle on the release haha. Plan was to work up to a certain effort range. Can be tricky when I don’t have the goal being a set weight or absolute death. Aim was a single with something I could double or possibly triple. I took bigger jumps than normal as I got used to it pretty quick despite not doing this kind of lift (or some variation) in 3 years. I was thinking that maybe I would hit close to 500lbs so I was really surprised I exceeded that by a fair margin. Then more one legged rdls. The big change up was changing from dumbbells to a tarp bar. Bodyweight warm-ups on the one-leggeds but I did even more to familiarize myself with doing them with the restrictions of the tarp bar. Usually, it would be leg back like one of those drinking bird desk weights but I found it was better to bend my leg, lift my knee forward to get the best out of it. Interesting lift, will have to see how it goes. Leg extensions for 100 reps again. Stuck with the same weight as last time. A little tougher but probably from taking a break on deload haha. Surprised that the big jump up in weight on the sit-ups didn’t seem to matter. Felt good to stretch.
November 10, 2015 – Week 5, Day 1
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x5 PR+5lbs
Barbell Z-Presses
100x3
100x3
150x1
150x1
200x3
215x2
225x1
Incline Dumbbell Bench Presses
65’sx5
80’sx3
95’sx5
95’sx5
95’sx15 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
110x10/90x6
115x10/90x6
120x10/90x6
Dumbbell Paused Floor Flyes
25’sx12
25’sx12
25’sx12
26 Minutes of Stretching
Comments: I have been feeling very excited about the future on Sunday night and it took me a while to fall asleep. I felt all kinds of tired and achy Monday and it didn’t seem to be any better Tuesday when I woke up. My feet hurt and it felt like my hearing was going. Hamstrings were twitching sitting in a chair. So I wasn’t sure if the dreams I was having Sunday night were going to be put to work with how I was feeling. Must keep going forward. Strict presses as it has been this cycle. Warm-ups felt good until I got above a plate a side. My wrists started to bother me. I figured they would shut up once I put on wrist wraps but I wasn’t putting them on until it was time for the work sets. Similar to last time, singles and then a max rep set. Twice the singles beforehand and more weight. Singles moved well but tough. I realize I probably put in just the effort needed for these singles to really unleash for the AMAP set. I can’t be that agitated every set or I would burnout quick. Turned on the switch for that last set and went to it. Got five with a struggle but solid. Z presses followed. I did more warm-ups as the working weight was starting heavier. I wanted to make sure I was ready. Weight felt good, I knew I had at least another rep in me if needed. I was really surprised with how easy the single went up. Incline dumbbell presses were up next. No bands this time. Since I would be needing to clean the bells up to my shoulders, I figured it was best to do some warm-up sets here too. I must say I was very surprised with how easy these felt. I definitely wasn’t expecting 15 on my max rep set. Usually the band pull aparts are pretty rough after deload but not the case this time. Triceps/biceps superset changed up a little bit this time. Decline work with cables and rope and reverse curl with long negatives. Cable and rope should be nicer on my elbows. Weight stayed the same for the reverse curls but I was tasked with finding a 10rm on the triceps. Really awkward movement and the cable really pulls down and back so my abs get a workout too. Finally, the end of the session was some chest work. Light stuff and I understood that this was to be controlled stuff. Not whipping the weights around, focusing on feeling the chest work and taking deep breathes. Almost relaxing and I’m certain my chesticles will be sore later. Stretched and then home. Good to back to the heavy stuff.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x5 PR+5lbs
Barbell Z-Presses
100x3
100x3
150x1
150x1
200x3
215x2
225x1
Incline Dumbbell Bench Presses
65’sx5
80’sx3
95’sx5
95’sx5
95’sx15 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
110x10/90x6
115x10/90x6
120x10/90x6
Dumbbell Paused Floor Flyes
25’sx12
25’sx12
25’sx12
26 Minutes of Stretching
Comments: I have been feeling very excited about the future on Sunday night and it took me a while to fall asleep. I felt all kinds of tired and achy Monday and it didn’t seem to be any better Tuesday when I woke up. My feet hurt and it felt like my hearing was going. Hamstrings were twitching sitting in a chair. So I wasn’t sure if the dreams I was having Sunday night were going to be put to work with how I was feeling. Must keep going forward. Strict presses as it has been this cycle. Warm-ups felt good until I got above a plate a side. My wrists started to bother me. I figured they would shut up once I put on wrist wraps but I wasn’t putting them on until it was time for the work sets. Similar to last time, singles and then a max rep set. Twice the singles beforehand and more weight. Singles moved well but tough. I realize I probably put in just the effort needed for these singles to really unleash for the AMAP set. I can’t be that agitated every set or I would burnout quick. Turned on the switch for that last set and went to it. Got five with a struggle but solid. Z presses followed. I did more warm-ups as the working weight was starting heavier. I wanted to make sure I was ready. Weight felt good, I knew I had at least another rep in me if needed. I was really surprised with how easy the single went up. Incline dumbbell presses were up next. No bands this time. Since I would be needing to clean the bells up to my shoulders, I figured it was best to do some warm-up sets here too. I must say I was very surprised with how easy these felt. I definitely wasn’t expecting 15 on my max rep set. Usually the band pull aparts are pretty rough after deload but not the case this time. Triceps/biceps superset changed up a little bit this time. Decline work with cables and rope and reverse curl with long negatives. Cable and rope should be nicer on my elbows. Weight stayed the same for the reverse curls but I was tasked with finding a 10rm on the triceps. Really awkward movement and the cable really pulls down and back so my abs get a workout too. Finally, the end of the session was some chest work. Light stuff and I understood that this was to be controlled stuff. Not whipping the weights around, focusing on feeling the chest work and taking deep breathes. Almost relaxing and I’m certain my chesticles will be sore later. Stretched and then home. Good to back to the heavy stuff.
Sunday, November 8, 2015
November 8, 2015 – Week 4, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x3
225x3
Deadlifts
135x5
135x5
225x3
225x3
275x1
325x1
375x3
375x3
375x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
300x6/+145x6/bwx3/bwx3/bwx3
300x6/+145x6/bwx3/bwx3/bwx3
27 Minutes of Stretching
Comments: Another low key day. Starting to get antsy for competition. Only took about a month haha. Felt ok, coffee was perhaps a bit strong this morning. Just thinking of it as anger in my gut. Front squats with pauses as per usual. Decrease reps and sets but kept the weight the same. Already kind of light. Felt good, no issues. Solid reps. Moved on to deadlifts. Did a few more warm-ups with the drastic decrease in sets, volume and weight. Not super-fast but very controlled reps. Just got of plopped down and picked it up. Not really exerting myself and definitely could have yanked the crap out of it if needed. tougher than last week but still solid. Circuit work to end off the session and week. Lighter weight on shrugs and rows, less reps on the other things. Easy stuff, I think I had more effort put into going between exercises than the exercises themselves. Some sore muscles but no big issues like pain or aches so pleased with that. Granted, still got achy elbows and knees but that kind of how it is. A bit of stretching to end it.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x3
225x3
Deadlifts
135x5
135x5
225x3
225x3
275x1
325x1
375x3
375x3
375x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
300x6/+145x6/bwx3/bwx3/bwx3
300x6/+145x6/bwx3/bwx3/bwx3
27 Minutes of Stretching
Comments: Another low key day. Starting to get antsy for competition. Only took about a month haha. Felt ok, coffee was perhaps a bit strong this morning. Just thinking of it as anger in my gut. Front squats with pauses as per usual. Decrease reps and sets but kept the weight the same. Already kind of light. Felt good, no issues. Solid reps. Moved on to deadlifts. Did a few more warm-ups with the drastic decrease in sets, volume and weight. Not super-fast but very controlled reps. Just got of plopped down and picked it up. Not really exerting myself and definitely could have yanked the crap out of it if needed. tougher than last week but still solid. Circuit work to end off the session and week. Lighter weight on shrugs and rows, less reps on the other things. Easy stuff, I think I had more effort put into going between exercises than the exercises themselves. Some sore muscles but no big issues like pain or aches so pleased with that. Granted, still got achy elbows and knees but that kind of how it is. A bit of stretching to end it.
Saturday, November 7, 2015
November 6, 2015 – Week 4, Day 3
Dynamic Warm-ups
Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
155x1
185x1
215x1
215x1
215x1
215x1
215x1
215x1
Close Grip Barbell Incline Bench Presses
50x5
50x5
100x3
100x3
150x1
150x1
200x3
200x3
Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx7/7/7
15'sx7/7/7
Straight Arm Pulldowns
120x15
120x15
EZ Curl Bar French Presses
70x10
70x10
70x10
24 Minutes of Stretching
Comments: More deloading workouts. Really boring going in relaxed for each movement of each workout but my mind and body need it. The push press singles started things off. Not a big drop down in weight but a big reduction in volume. The j-hooks for the power rack were gone so I had to be a bit more careful with unracking the bar so that the pins didn’t slide out or something. Weight felt stupid heavy on my entire shoulder girdle and in my hands. I knew that that doesn’t mean the weight is heavy as the movement itself was fine and dandy. My wrists and shoulders very much wanted the weight off of them though haha. Close grip incline work after that. Felt heavy and slow but no doubts it was going up. Very controlled reps here. Dumbbell raises were like active rest (though I did have to go upstairs to get dumbbells). Straight arm pulldowns stayed at the same weight as last week for the same reps just one less set. Hardest thing of the workout and of the week so far haha. Finished up with triceps. No change in weight (it had already been light) just a lot less sets. Felt good, no joint issues. Stretched a little and then more burritos.
Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
155x1
185x1
215x1
215x1
215x1
215x1
215x1
215x1
Close Grip Barbell Incline Bench Presses
50x5
50x5
100x3
100x3
150x1
150x1
200x3
200x3
Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx7/7/7
15'sx7/7/7
Straight Arm Pulldowns
120x15
120x15
EZ Curl Bar French Presses
70x10
70x10
70x10
24 Minutes of Stretching
Comments: More deloading workouts. Really boring going in relaxed for each movement of each workout but my mind and body need it. The push press singles started things off. Not a big drop down in weight but a big reduction in volume. The j-hooks for the power rack were gone so I had to be a bit more careful with unracking the bar so that the pins didn’t slide out or something. Weight felt stupid heavy on my entire shoulder girdle and in my hands. I knew that that doesn’t mean the weight is heavy as the movement itself was fine and dandy. My wrists and shoulders very much wanted the weight off of them though haha. Close grip incline work after that. Felt heavy and slow but no doubts it was going up. Very controlled reps here. Dumbbell raises were like active rest (though I did have to go upstairs to get dumbbells). Straight arm pulldowns stayed at the same weight as last week for the same reps just one less set. Hardest thing of the workout and of the week so far haha. Finished up with triceps. No change in weight (it had already been light) just a lot less sets. Felt good, no joint issues. Stretched a little and then more burritos.
Thursday, November 5, 2015
November 4, 2015 – Week 4, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x1
455x5
17” Wide Stance Paused Box Squats
45x5
45x5
105x2
155x2
205x2
255x2
255x2
255x2
One Legged Dumbbell Romanian Deadlifts
45’sx3/3
45’sx3/3
Spread Eagle Sit-ups
bwx6
bwx6
bwx6
28 Minutes of Stretching
Comments: With all the aches, this deload was definitely needed. With the reduced workload and exercises, I just went to Max Fitness after work rather than go through rush hour traffic to get to the Y. Hatfields started off things. Deload a little different as usually it is lower reps and lighter. Just a bit under the first week’s work weight for a set of five. Again, trying to keep myself low-key and not going all out. No excitation so it was definitely a slower and tougher set. Then on to box squats. Knees ached and hips were super tight. Walking out was a bit funky too with the rack I was using. By the time I got to the working weight, my hips and knees were fine and it felt pretty darn good. Did one set each leg of bodyweight warm-ups for one-leggeds. Really easy, not much to say here haha. Hips were super tight again for the sit-ups. Stretched and ate three recovery burritos to call it an early night.
Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x1
455x5
17” Wide Stance Paused Box Squats
45x5
45x5
105x2
155x2
205x2
255x2
255x2
255x2
One Legged Dumbbell Romanian Deadlifts
45’sx3/3
45’sx3/3
Spread Eagle Sit-ups
bwx6
bwx6
bwx6
28 Minutes of Stretching
Comments: With all the aches, this deload was definitely needed. With the reduced workload and exercises, I just went to Max Fitness after work rather than go through rush hour traffic to get to the Y. Hatfields started off things. Deload a little different as usually it is lower reps and lighter. Just a bit under the first week’s work weight for a set of five. Again, trying to keep myself low-key and not going all out. No excitation so it was definitely a slower and tougher set. Then on to box squats. Knees ached and hips were super tight. Walking out was a bit funky too with the rack I was using. By the time I got to the working weight, my hips and knees were fine and it felt pretty darn good. Did one set each leg of bodyweight warm-ups for one-leggeds. Really easy, not much to say here haha. Hips were super tight again for the sit-ups. Stretched and ate three recovery burritos to call it an early night.
Wednesday, November 4, 2015
November 3, 2015 – Week 4, Day 1
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
190x3
190x3
190x3
Incline Dumbbell Bench Presses
80’sx5
80’sx5
Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
Super Set: Decline Triceps Extensions/Incline Dumbbell Hammer Curls
80x12/35’sx8
80x12/35’sx8
39 Minutes of Stretching
Comments: The much needed deload week is here. My mind kind of wants me to still lift heavy but my body is clearly telling me the light work is now needed. Back, shoulders and knees were achy. Left shoulder and upper back were especially tight (and still are). Up first was strict pressing. I wasn’t feeling the best and I was kind of feeling a cold sweat. No support and no aggressive is the name of the game on the deload week. The sets of three were quite a bit tougher than I would have liked. I felt like I was getting off balance by going forward too much and lockout wasn’t super easy. The rest of the workout I felt was light enough that no warm-ups or adjustments would be needed. Incline dumbbell with no bands followed. A little uncomfortable to get the weights to my shoulders. First two reps of both sets were a little wonky but I got into a groove and the other reps were easy. On to band work. Lighter tension but still fairly abrupt getting into it on the first set. Again, smooth sailing after the first set. Next was a superset of decline triceps and incline biceps. I knew the pattern and expected the first set would be not as user friendly as the second set. Elbows ached on the triceps and both arms didn’t appreciate the incline curls. Not painful (thankfully) but it did make me watch them like a hawk on that second set. I stretched a lot after this, probably more time stretching than lifting today.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
190x3
190x3
190x3
Incline Dumbbell Bench Presses
80’sx5
80’sx5
Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
Super Set: Decline Triceps Extensions/Incline Dumbbell Hammer Curls
80x12/35’sx8
80x12/35’sx8
39 Minutes of Stretching
Comments: The much needed deload week is here. My mind kind of wants me to still lift heavy but my body is clearly telling me the light work is now needed. Back, shoulders and knees were achy. Left shoulder and upper back were especially tight (and still are). Up first was strict pressing. I wasn’t feeling the best and I was kind of feeling a cold sweat. No support and no aggressive is the name of the game on the deload week. The sets of three were quite a bit tougher than I would have liked. I felt like I was getting off balance by going forward too much and lockout wasn’t super easy. The rest of the workout I felt was light enough that no warm-ups or adjustments would be needed. Incline dumbbell with no bands followed. A little uncomfortable to get the weights to my shoulders. First two reps of both sets were a little wonky but I got into a groove and the other reps were easy. On to band work. Lighter tension but still fairly abrupt getting into it on the first set. Again, smooth sailing after the first set. Next was a superset of decline triceps and incline biceps. I knew the pattern and expected the first set would be not as user friendly as the second set. Elbows ached on the triceps and both arms didn’t appreciate the incline curls. Not painful (thankfully) but it did make me watch them like a hawk on that second set. I stretched a lot after this, probably more time stretching than lifting today.
Sunday, November 1, 2015
November 1, 2015 – Week 3, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x5
225x5
225x5
Deadlifts
135x5
225x3
315x1
405x1
455x1
505x3
405x3
405x3
405x3
405x3
405x3
405x3
405x3
405x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
445x6/+200x6/bwx8/bwx7/bwx7
445x6/+200x6/bwx8/bwx7/bwx7
445x6/+200x6/bwx8/bwx7/bwx7
30 Minutes of Stretching
Comments: Things did not start off well today. I had known the owners of the one gym would be gone this weekend but there was going to be someone there to let us in. I usually have a back-up gym when the one is closed so I didn’t have it setup for me to come in on a guest pass. I get to the gym and the deadlift bar is gone. Not happy. On my way to the other gym and a bit embarrassed to show up with no heads up. I don’t like when this kind of thing happens so I might need to think about what to do from here. Anyways, on to the actual workout. Pause front squats again. No changes again other than having to do them out of a monolift. Some tightness in the left side of my lower back but no issues. A bit tougher than last week but still solid. Deadlifts after that. A bit bigger a jump on the triple with how easy last week felt. Deadlift platform at Iron Haven throws me off a bit with the rubber as it makes the bar bounce. Wood in the middle now so much better to start the pull. The bar bouncing shakes things loose in my hands so it takes some adjusting. It was harder than I would have liked. I could blame loosing focus on the womens figure competitor doing a photoshoot right in front of me but that would be the easy way out haha. I played around with my deadlift on the speed pulls. These were very fast but the bouncing definitely added a factor that I tried to get used. Work with what you go. Circuit work of course to finish up the day. Stuff was a bit more spaced out here and I had to manage my “blocking” to avoid being part of the photoshoot (I’m not joking, it was happening). Everything was increased in some capacity besides ghrs. Shrugs and rows went up in weight and reps increased for pull-ups and ab wheel. I went a bit heavier than prescribed for the shrugs as it was easier to just put on two big plates a side. No biceps issues (as I was fearing) on rows or pull-ups. Abs got pretty sore on ab wheel. Ghrs were good (did get a slight cramp setting up my settings before doing the circuit). After it was all done, I stretched and drove home. Time for a deload I think.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x5
225x5
225x5
Deadlifts
135x5
225x3
315x1
405x1
455x1
505x3
405x3
405x3
405x3
405x3
405x3
405x3
405x3
405x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
445x6/+200x6/bwx8/bwx7/bwx7
445x6/+200x6/bwx8/bwx7/bwx7
445x6/+200x6/bwx8/bwx7/bwx7
30 Minutes of Stretching
Comments: Things did not start off well today. I had known the owners of the one gym would be gone this weekend but there was going to be someone there to let us in. I usually have a back-up gym when the one is closed so I didn’t have it setup for me to come in on a guest pass. I get to the gym and the deadlift bar is gone. Not happy. On my way to the other gym and a bit embarrassed to show up with no heads up. I don’t like when this kind of thing happens so I might need to think about what to do from here. Anyways, on to the actual workout. Pause front squats again. No changes again other than having to do them out of a monolift. Some tightness in the left side of my lower back but no issues. A bit tougher than last week but still solid. Deadlifts after that. A bit bigger a jump on the triple with how easy last week felt. Deadlift platform at Iron Haven throws me off a bit with the rubber as it makes the bar bounce. Wood in the middle now so much better to start the pull. The bar bouncing shakes things loose in my hands so it takes some adjusting. It was harder than I would have liked. I could blame loosing focus on the womens figure competitor doing a photoshoot right in front of me but that would be the easy way out haha. I played around with my deadlift on the speed pulls. These were very fast but the bouncing definitely added a factor that I tried to get used. Work with what you go. Circuit work of course to finish up the day. Stuff was a bit more spaced out here and I had to manage my “blocking” to avoid being part of the photoshoot (I’m not joking, it was happening). Everything was increased in some capacity besides ghrs. Shrugs and rows went up in weight and reps increased for pull-ups and ab wheel. I went a bit heavier than prescribed for the shrugs as it was easier to just put on two big plates a side. No biceps issues (as I was fearing) on rows or pull-ups. Abs got pretty sore on ab wheel. Ghrs were good (did get a slight cramp setting up my settings before doing the circuit). After it was all done, I stretched and drove home. Time for a deload I think.
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