cycle I evaluation

I am currently on a 19 week training program, consisting of four cycles of four weeks each, with interstitial “play weeks” between cycles. I have just finished the first cycle (from Aug. 6th to Aug. 31st) and, before I embark on a “play week” I thought I’d post a short analysis of my progress this past cycle.

The following table lists the true working “max” I achieved over the course of the three workouts of each week of my first cycle. Since the whole goal here is just to increase my max or personal best in these three lifts, all that is necessary, for each week, is to look at the bottom line, or rather, the top-of-the-line results.

  Week I Week II Week III Week IV
Squat Max (Lbs) 240 250 250 255
Press Max (Lbs) 130 (PR) 135 (PR) 130 135
Power Clean Max (KG) 79 (PR) 82 (PR) 83 (PR) 81

As the table shows, I did manage to achieve at least one new max or PR every week (my new squat maxes are not true PRs but they are HBBS PRs). I think I made good progress in spite of too many bad workouts, especially in the past week and a half.

In terms of quantifying how much I improved my capacity in the lifts, in just four weeks I added +10 lbs to my previous HBBS max (245, achieved over the summer), +10 lbs to my previous press PR (125, achieved a LOOOONG time ago), and +5 kg to my Power Clean PR (78, achieved over the summer). I want even more! but I’ll take this. Pretty happy.

I look forward to the next cycle, which starts Sep. 10th, officially, although I bet Zach B. will have me working hard next week during my “play” week too.

just a little redemption

Cycle I/IV, Week IV/IV, Workout III/III. Friday, Aug. 31st.

Slept just a bit better the past two nights. What could I do if I really slept right?

Squat: 2 x 5 x 45 / 3 x 135 / 1 x 185, 205, 225, 245, 255 (new HBBS max!) / 2 x 2 x 230. There’s a little redemption for you!

Press: 12 x 45 / 1 x 95, 110, 125 / f x 137.5 / 1 x 125 / f x 130. BBB: 5 x 10 x 62.5.

Power Clean (KGs): 60, 60, 60, 65, 65, 70, 70, 75, 75, 75, 80, 80 / f x 84 / f x 84 / f x 84 (DAMN!).

Hang Clean: 2 x 5 x 50 kg.

another lovely day in hell

Cycle I/IV, Week IV/IV, Workout II/III. Wednesday, Aug. 29th.

This day SUCKED.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 215 / 2 x 225, 245 (barely!) / f x 250 / 1 x 225, f on 2.

Press: 12 x 45 / 5 x 75 / 1 x 120, f x 130 / 1 x 95, 100, 105, 110, 115, 120, 125, f x 130.

Power Clean: 70, 70, 73, 73, 76 / f x 76 / f x 79.

Out of time. Out of will. Fuck this shit.

I need more sleep.

no sleep on monday

Cycle I/IV, Week IV/IV, Workout I/III.

GOD. I got only about 3 hours of sleep Sunday night to Monday morning. Up late prepping my classes. This workout was HARD. All in all I did better than I expected.

Squat: 5 x 45 / 2 x 135, 155, 175, 195, 215, 225, 235 (slow) / 10 x 135.

Press: 12 x 45 / 5 x 75 / 3 x 105 / 1 x 115, 120, 125, 130, 135 (PR tie) / f x 140

Push-Press: 1 x 140 & a negative on the eccentric portion of the lift.

Power Clean: 60, 65, 70, 74, 78, 81 / f x 84 / f x 84 / f x 84 / 1 x 81 (ugly), 76, 76, 76, 76, 78, 78, 78, 78, 80, 80 / f x 80.

Out of time.

first week of school blues

Cycle I/IV, Week III/IV, Workout III/III.

Brutal. BRUTAL. Effort at school through the roof, level of sleep very low. Difficulty of training, extreme.

Warm-Up: I suppose so.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 230, 240, 250 (max tie) / f x 255 (damn).

Press: 12 x 45 / 1 x 120, 122.5 (off balance, misload), 125 / f x 130 / f x 120 / 2 x 95, 105, 115, 110, 115, 110, 115 / 12 x 95 (rep PR)

Power Clean: 60, 65, 70, 73, 76 / f x 79 / f x 79 / f x 80 / 1 x 75. And ran out of time.

This felt like do-do. Was unable to execute several of Zach’s plans for me. Need sleep. Need rest. Need strength. Need to dial in my diet and stop gaining weight.

hump day of the longest week

Cycle I/IV, Week III/IV, Workout II/III. Wednesday, Aug. 22nd.

Zach wasn’t pleased with my shrugs or my clean pulls at the end of this workout and said: don’t do it again!

Warm-Up: yes.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 210, 235 / f x 250 (darn) / 2 x 135, 155, 175, 195, 215, 225, 230 (ugly).

Press: 12 x 45 / 1 x 105, 110, 115, 120, 125, 130 / f x 135 / 2 x 115, 120, 125 / f x 1 x 135 (darn).

Clean: 4 x 1 x 60kg

Power Clean: 3 x 1 x 60kg / 1 x 70, 74, 76, 80 / f x 82.

Shrugs: 10 x 82 kg / 8 x 90 / 5 x 95

Clean Pull Shrugs: 3 x 1 x 100 / 3 x 1 x 105

get on with it

Monday morning dark and early at Asheville Strength and Conditioning… not ideal in terms of sleep, but it’ll do. Did manage another PR today, so, again, doing something right!

Cycle I/IV, Week III/IV, Workout I/III

Warm-Up: 5 minutes on the AirDyne, mobility work.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 205, 230, 245 / f x 255. Again.

Press: 12 x 45 / 1 x 95, 120, 130 (grinding!) / f x 140 (nose height) / 8 x 105.

Power Clean (kg): 4 x 1 x 60 / 70, 74, 78, 81, 83 (PR) / f x 84 / 3 x 1 x 80.

No conditioning.

back on line

I allowed my web hosting account to expire as of 8/17/2012… first time I’d ever done that. I was busy! Oops. Well, I’m back on line now. Did you miss me?

week two workouts

Busy week here, and I didn’t take the time to update my workout logs, so, here goes, a 3 for 1. Monday, Wednesday, and Friday, I hit the gym, as scheduled, no problems. I had good success in the gym, too, setting some new maxes and PRs. Zach’s programming is still working out for me!

MONDAY, AUG. 13th

Cycle I/IV, Week I/IV, Workout I/III

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 220, 235, 245 / f x 250. New max.

Press: 12 x 75 / 1 x 115, 120, 130 (PR tie) / f x 135 / 8 x 105

Power Clean (kg): 60, 70, 70, 73, 73, 76, 78, f x 80, f x 80.

No conditioning.

WEDNESDAY, AUG. 15th

Cycle I/IV, Week II/IV, Workout II/III

Squat 5 x 45 / 5 x 155 / 3 x 195 / 1 x 225 / 1 x 240 / 1 x 250 (new max) / 1 x 225 / 1 x 230

Press 12 x 75 / 1 x 120, 135 / 2 x 95, 100, 105, 110, 115, 120 / 1 x 125, f on 2nd rep.

Power Clean 60, 60, 70, 70, 75, 75, f x 80, 80 (PR), 81 (PR), 82 (PR), f x 83.

No conditioning.

FRIDAY, AUG. 17th

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 225, 235, 245 / f x 255.

Press: 12 x 75 / 1 x 125, 135 (PR tie) / 2 x 105, 115, 120, 125 / 1 x 130, f on 2nd rep.

Power Clean: 60, 65, 65, 70, 75, 75, 80, 81, 81, 81, f x 83, 70, 70, 70.

Conditioning: 3 rounds of: 21 KB swings 24kg KB & 10 DB box step ups w/ 25 lbs DBs (50 lbs). Getting out of shape!

must be doing something right

Four-Week Cycle I/IV, Week I/IV, Day III/III (Fri)

Zach’s program was doing me right again on Friday. Another PR, second this week, after such a long hiatus without them. Also, got another new max on squat, pushing my HBBS up towards actual PR territory. This workout was fun and got me thinking I must be doing something right.

Warm-Up: rode the AirDyne for a while.

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 215, 230, 240 (new max) / f x 250.

Press: 12 x 75 / 1 x 115, 125, 130 (PR tie) / f x 135 / 7 x 105 (new max rep PR).

Power Clean: 3 x 1 x 60kg / 1 x 65, 67, 67, 69, 71, 73, 75, 77, 79 (PR) / f x 81, f x 81.

Additional Work:

Turkish Get Ups: alternating sides, four minutes, max reps, 24kg Kettlebell. Result: 10 reps.

Concept II Rower: four minutes “max distance,” result: 1000 meters exactly. Ok, this was more of a “warm-down” than a conditioning workout or test of max. But it was good for me nevertheless.