Cycle IV, Week III

“Cycle IV” (aka the broken cycle, the last cycle, the cycle of degeneration), third week. Only managed two workouts this week. Not sure what happened on 12/3. I can’t remember what happened when I showed up that morning. I didn’t take a photo of my workout log and didn’t tweet anything. I think it had to do with the crush of finals week, and perhaps, some other issue. Anyway, I didn’t train Monday morning. Again. Zach didn’t send me workouts Wed. and Fri., pretty much signalling the end of our training relationship, though not, of course our friendship. On Friday I tested bench so I could begin 5/3/1 in some plausible fashion.

Wednesday, Dec. 5th, 2012.

Warm-Up: Floor work and stretching (lower and upper body and full range of motion stuff); then: 3 rounds: 10 russian box step ups, 5 push ups, 50 jumprope single unders.

Squat: 5 x 20, 40, 50 kg / 1 x 60, 70, 80, 90, 100, 105, 110, 115 (form “miss” so squats are done).

Press: 12 x 20 / 5 x 30 / 3 x 40 / 2 x 45 / 1 x 50, 52, 54, 56, 58, 60, 62 / f x 63 / 3 x 46, 51, 56. All Presses up to 63 were done after a power clean (see below).

Power Clean: 20, 30, 40, 45, 50, 52, 54, 56, 58, 60, 62, 63 / 60, 65, 70, 75, 80 / f x 85.

Out of time.

 

Friday, Dec 7th, 2012.

Zach didn’t send me a workout again.

Warm-Up: 500 meter row.

Bench: (using positions 6 and 3 in the rack). 2 x 10 x 45 / 2 x 95, 115 / 1 x 135 / max reps @140: 11 x 140 lbs.

5/3/1 style calculation for max: (140 x 11 x 0.0333) + 140 = approx 190 lbs.

Looking forward to starting a new training regime next week!

Workout 12-5-2012Workout 12-7-2012

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