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.
Wednesday, November 11, 2015
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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