End of Cycle III Workouts (Oct. 29 to Nov. 16)

I still use this blog, just to track my workouts. But seriously, it’s a pain these days just to find the time to record my workouts here. That’s how busy I am. I’ve been keeping a workout log for years now. I’m over the thrill of it. I do this because consistency pays off and persistence pays off. When I have time again, I’ll be posting good stuff, useful to the public. In the meantime, if you stumble in here and wonder why I bother, don’t; don’t wonder and don’t bother. This is for me.

Cycle III/IV, Weeks III–V, Oct. 29th to Nov. 16

Things were getting rough in this period, the 13th to 15th weeks of my 19 week Bijesse-led experiment in Bulgarian lifting technique. It started to feel better right at the end of it. But I had some dark days starting near the end of October.

Cycle III, Week III, Oct. 29th to Nov. 2nd

Monday, Oct. 29th

Warm-Up: 3 rounds, push-ups x 4, chin-ups x 1, KB swings 25 x 35 lbs / Stretching and Mobility.

Press: 10 x 20 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 58, 60 / f x 62 / 3 x 2 x 55

Complex — Clean and Front Squat: 50 kg, 55, 57, 59, 61, 63, 65, 67, 69

Complex — Power Clean and Front Squat: 71 kg, 73, 75, 77, 79, 81

Power Clean: 83 kg / f x 85. Out of time!

Romanian Deadlift: 10 x 85 kg

Wednesday, Oct. 31st

Warm-Up: 3 rounds, push-ups x 4, chin-ups x 1, KB swings 15 x 50 lbs / Stretching and Mobility

Press: 12 x 20 kg / 7 x 30 / 3 x 40 / 1 x 45, 50, 55, 59, 61 / f x 62 / 3 x 2 x 56

Complex — Clean and Front Squat: 50, 55, 60, 65

Complext — Power Clean and Front Squat: 70, 72, 74, 76, 78, 80, 82

Power Clean: 84 / f x 86

Romanian Deadlift: 3 x 5 x 86

Friday, Nov. 2nd

Warm-Up: Movement / then 3 rounds: Push Ups x 4, Chin-Ups x 1, KB Swings 15 x 50 lbs / Stretching and Mobility

Squat: 2 x 5 x 20 kg / 3 x 60 kg / 2 x 70 kg / 1 x 80, 90, 100, 110, 120 (PR! = 264 lbs) / f x 110 / 5 x 60, 65, 70

Clean: 50, 55, 60, 65, 70, 75

Power Clean: 75 / f x 77. WTF? DONE.

Cycle III, Week IV, Nov. 5th to 9th

Monday, Nov. 5th

Warm-Up: Floor Work / Stretching / 3 rounds: 100 single unders, Push-Ups x 4, Chin-Ups (2, 1, 1)

Complex – Clean + Front Squat x 2: 50, 55, 60, 65, 70, 73 / f x 76 (WTF?) / f x 70 (F**K) / no time!

Power Clean: 70, 70

Press: 10 x 20 kg / 5 x 30 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 57, 59 / f x 61

Note to self: “most f**ked workout in a long time.”

Wednesday, Nov. 7th

Skipped Workout. This was the first workout I had skipped in months. I was JUST NOT CAPABLE.

Friday, Nov. 9th

Warm-Up: Floor Work / 3 rounds: KB Swing 10 x 28 kg, Push-Ups x 4 / Stretching

Squat: 2 x 5 x 20 kg / 1 x 60, 70, 80, 90, 100, 110, 116 / f x 121. No time for extra volume.

Press: 10 x 30 kg / 1 x 40, 50, 55, 57, 59, 61, 62 (= 136.4 lbs) / f x 63

Out of time.

Cycle III, Week V, Nov. 12th to 16th

Mon, Nov. 12th

Warm-Up: Box Step Ups / Jump Rope Single Unders / Rowing Machine 2 min / 3 rounds: 20 single unders, push-ups x 4

Press: 10 x 20 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 57, 59 / f x 61 / 3 x 2 x 54

Complex – Power Clean + Front Squat: 2 x 50, 55 / 1 x 60, 65, 70, 73, 76, 79, 81 / f x 83

Romanian Deadlift: 2 x 6 x 90

Complex – Power Clean + Front Squat x 3: 70, 72, 74

Wednesday, Nov. 14th

Warm-Up: “Violence, Vengeance, Death” (Pandora Station) / 3 rounds: 100 single unders, 10 box step ups, push-ups x 4

Squat: 5 x 20 kg / 2 x 60 kg / 1 x 70 kg, 80, 90, 100, 110, 116, 121 (PR), 123 (PR = 270.6) / f x 125 (darn)

Press: 10 x 20 kg / 2 x 40 kg / 1 x 50, 55, 57, 59 / f x 61 (arrgh) / 2 x 2 x 57 / 3 x 5 x 30

Deadlift: 2 x 70 / 1 x 90, 110, 120, 130, 140, 150 ( = 330 lbs ) / f x 160 / 2 x 2 x 140 ( = 308 lbs )

Felt like a solid workout. Happy for the HBBS PR, finally bested my old LBBS PR from January!

Friday, Nov. 16th

On the road… skipped workout. Gonna skip Monday’s workout too! Anyway, I need time to recover from those deadlifts on Wednesday.

That’s It for Cycle III

I promised Zach 19 weeks, and it’s been 15 weeks. He gets 4 more weeks. Then I am switching up the training pattern. I need a change.