cycle II week 3 (Sep 24 to 28)

Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III.

Monday, 9/24 (Workout I)

Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225
Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x 138.5
Power Clean (KG): 50, 55, 60, 65, 70, 72, 72, 72, 74, 74, 74, 76, 76, 76, 79 / f x 82

Wednesday, 9/26 (Workout II)

Front Squat 2 x 7 x 45 / 3 x 137.5 / 1 x 187.5, 197.5, 207.5, 217.5, 222.5 (PR) / 1 x 200 (stopped because of back pain).
Press 12 x 45 / 3 x 75 / 1 x 95, 110, 123.5, 133.5 / f x 138 / 3 x 115 / 4 x 115.
Power Clean: too much back pain, not enough time.

Friday, 9/28 (Workout III)

Full Rebellion! No Lifting.

Warm-Up: Jump Rope
Skill: Turkish Get Up “3-2-1″ with 35 lb KB. Procedure: 3 minutes max reps, rest 1 min; 2 min max reps, rest 1 min; 1 min max reps. Did not count reps. Got a lot!
Conditioning: 5 minutes, approximately, jump rope single unders x 10, double-unders x 1.
Spring: 3 x 200 meters @ 150 sec. intervals.

I had back pain all week, in my upper-lumbar region, right side. Very painful and stiff. Not pretty. Pretty amazed I got FS PRs on both Monday and Wednesday, in spite of that.

second week of cycle II

Cycle II (Sep 9th–Oct 6th), Week II (Sep 16th to 22nd), Workouts I, II, III.

Mon 9/17
Squat 2 x 5 x 45 / 1 x 135, 185, 215, 230, 245 / f x 260
Press 10 x 45 / 1 x 95, 110, 122.5, 132.5 / f x 140 / Push Press & neg 1 x 140 / 2 x 122.5 / 1 x 122.5 / f x 122.5 (f on 2)
Power Clean (lbs) 1 x 95, 110, 122.5, 132.5, 140 / (kgs) 1 x 70, 72, 74, 76, 78, 83 / f x 85

Wed 9/19

Front Squat: 5 x 45 / 2 x 135, 175 / 1 x 195, 210 / f x 220.
Press: 6 x 45, 75, 95, 105, 110 / 4 x 115 / 1 x 115, 125, 130, 135 / f x 140 / Push Press 1 x 140 & neg / fail on 2nd.
Power Clean: 70, 74, 76, 78 / f x 81. I had only 5 minutes left when doing this.

Fri 9/21

Front Squat: 2 x 5 x 45 / 3 x 135 / 1 x 187.5, 197.5, 207.5, 217.5 (PR) / f x 222.5
Press: 5 x 45 / 5 x 75 / 3 x 95 / 1 x 105, 115, 123.5, 128.5, 133.5 / f x 138.5
Power Clean: 5 x 10 x 50 kg. Conditioning! Also did sets of 50 single under jumpropes between power clean sets.

Not as sharp as week I, but decent. One new PR this week. Not mentioned here: high rep band work for upper body pulling conditioning, done at random times, at home, as doubles or on off days. And swimming, on Thursday, with the kids.

new four (ok, five) week cycle: week I

Cycle II (Sep 9th–Oct 6th), Week I (Sep 9th to 15th), Workouts I, II, III.

Mon 9/10

Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240, 250 / f x 260 / 2 x 2 x 215

Press 5 x 45 / 3 x 75 / 3 x 95 / 1 x 112.5, 122.5, 127.5, 132.5 / f x 137.5 / 2 x 5 x 110

No power cleans. RAN OUT OF TIME.

Wed 9/12

Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240 / f x 250 / 3 x 2 x 205

Press 2 x 5 x 45 / 1 x 97.5, 107.5, 117.5, 127.5, 132.5, 137.5 (PR) / 2 x 2 x 125

Power Clean: 60, 65, 70, 72, 74, 76, 78 / f x 80 / 70, 72, 74, 76 (RAN OUT OF TIME)

Fri 9/14

Front Squat: 5 x 45 / 2 x 95, 135 / 1 x 175, 205, 215 (PR) / f x 225 / 2 x 195, 185

Press: 12 x 45 / 2 x 95, 105, 115, 125 / f x 135

Power Clean: lbs: 95, 105, 115, 125, 135; kg: 70, 72, 74, 76, 78, 80, 70, 72, 74, 76, 78, 80, 82, 84 (PR)

Not a bad week: had PRs in press, Front Squat, and Power Clean.

Chart of Maxes during Cycle I

The chart below corresponds to my first five week cycle with Zach Bijesse’s strength programming. For each of the three lifts I have been practicing, the chart lines plot the maximum single rep effort I achieved across three workouts during each of the five weeks of Cycle I.

Chart of Maxes During Cycle I, Aug 6th to Sep 7th, 2012

Chart of Maxes During Cycle I, Aug 6th to Sep 7th, 2012.

As you can see from the data, Zach’s pseudo-Bulgarian approach to programming did help me to increase my working maximum across all three lifts (to PRs of 83 kilos in Power Clean, 135 lbs in Press, and a new max HBBS of 255). The chart for the press looks a little flat, but also looks like I may be building a good foundation for adaptation and further increases in capacity. The trend on the squat looks like it’s going up. The power clean line suggests it will be a long, random walk towards progress in this difficult lift.

labor/play

During the week of Labor Day (Sep. 3rd to 7th), it was supposed to be one of my interstitial “play weeks,” necessary, I judge, for this old man to remain focused and happy. But my programming coach, Zach Bijese, had other ideas, such as not paying any attention whatsoever to what I wanted. So I just kept working out in the same manner. The only thing I stopped doing was weighing in. Whatever. I’m getting fat. I’m getting deconditioned. And I’m getting stronger far too slowly. I haven’t been eating right and I haven’t been getting my sleep (I blame: kids, my job, etc.).

Yes, later, I’ll have to work on my “fitness” … but right now I’m letting Zach do his thing. After this week I most definitely AM going to fine tune my diet, and, god willing, add back in at least one day of conditioning a week soon. As for the rest, it is what it is.

Monday, Sep. 3rd

Squat: 5 x 45 / 3 x 135 / 1 x 185, 205, 225, 245 / f x 255.

Press: 5 x 75 / 1 x 95, 115, 120, 125, 130 / f x 135 / Push-Press & Neg: 2 x 135 / f x 125 / 2 x 115 / f x 115.

Hang Clean: 1 x 5 x 50 kg / 1 x 3 x 55 kg

Power Clean: 60, 65, 70, 75 / f x 80 / 75 / f x 77 / 70, 72, 74, 76, 78 / f x 80 / f x 80 / f x 80 / f x 80 / f x 80.

F**K THIS WORKOUT! From my whiteboard: “I hate you! Ok Love you!”

Wednesday, Sep. 5th

Squat (MFer): 2 x 5 x 45 / 3 x 135 / 1 x 190, 210, 230 / f x 250.

Press: 12 x 45 / 5 x 75 / 1 x 100, 115, 130 / f x 137.5

Power Clean: 60, 65, 68, 71, 74, 77 / f x 80.

Had no time, had no sleep, had no fun.

Friday, Sep. 7th

Squat: 2 x 5 x 45 / 3 x 135 / 2 x 185, 205 / 1 x 225, 235, 245, 255 / f x 260.

Press: 12 x 70 (35 lb KBs) / 5 x 105 lbs / 1 x 115, 130 / 5 x 3 x 110.

Power Clean: 60, 62, 64, 66, 68, 70, 72, 74. 76, 78, 80, 82 / f x 84 / f x 84.

That’s a wrap. Nothing special happened this week. I felt lucky to have matched my squat working max, but Zach wanted more the bastard!