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Strength Day \• January 30, 2012
Monday am early at ASC. Warm-Up on the Cycle, 5 minutes. Floor work and lots of mobility. Then squats. Squat: 5 x 45 / 5 x 157.5 / 3 x 235 / 1 x 250 / 4 x 255, fail on 5 / 4 x 255, fail on 5. Still a PR! Never done 255 [...] Workouts \• January 29, 2012
Week three of my 12 week plan ended on Saturday, Jan. 28th. The results were mostly positive, but again mixed. Training: I hit two new PRs, just like in week two, bringing me five pounds closer to my goal lifts in both of my goals. New Squat PR of 250 x 5 on Monday, and [...] Strength Day \• January 25, 2012
So so. Wednesday AM my workout was decent. But in the aftermath I notice that I seem to have messed up my (formerly broken) arm. Warm-Up. Deadlift: 10 x 45 / 5 x 165 / 3 x 275 / 1 x 300 / 5 x 320 (PR). I will not celebrate this PR too much. [...] Strength Day \• January 23, 2012
In my program Monday is like Friday is like last Monday. I’m loving the simplicity. The pattern of auxiliary lifts is different but the bones are the same. Warm-Up. Cycle, floor work, mobility. Squat: 5 x 45 lbs / 5 x 160 / 3 x 225 / 1 x 245 / 1 x 250 / [...] Health Reports \• January 22, 2012
The second week of my 12 week cycle ended on Saturday, Jan 21st, and here is my report. Training: I hit two new PRs during the week of Jan 15th to 21st. Mon, Jan 16th, I squatted 5 x 245. Wed, Jan 18th, I deadlifted 5 x 315. These both show that I am continuing [...] Workouts \• January 20, 2012
Workout 2012-01-20 Warm-Up Squat 5 x 45 / 5 x 155 / 3 x 205 / 1 x 225 / 5 x 3 x 230 Deadlift, Fat Bar 3 x 5 x 175 Power Clean 5 x 35 kg / 5 x 50 kg / 3 x 60 kg / 3 x 65 kg / [...] Strength Day \• January 18, 2012
Early AM at ASC. Got off to a later start. A bit weird around my head but otherwise fine. Plenty of sleep. Had a pretty nice strict fast from 6:30 the previous evening. Weighed in at 204.5 this morning. Warm-Up: a bit of jump rope, floor work, rowing machine, mobility. Deadlift: 10 x 45 / [...] Strength Day \• January 16, 2012
Warm-Up: Airdyne, 5 min or so, floor work of various kinds (high knees, mountain climbers, deadlift walk, karaoke, power skip, bounding), then stretching hips, hams, quads, calves, mobilizing shoulders, forearms, wrists, etc. Squat: 4 x 45 / 5 x 155 / 3 x 225 / 1 x 235 / 1 x 245 / 5 x [...] Workouts \• January 15, 2012
After my first week of my 12 week cycle, I am ashamed to say, my results were mixed. Training wise, I hit a new PR on Wed., in the deadlift, a nice follow up to the previous Friday and Wednesday’s PRs. So, count the week as bringing me progress in my lifts. Body Composition goals [...] |
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