Weighing in a bit heavy at the start of my 6th week of my current 8 week cycle. Not a bit happy about it, except, my skinfold measure is down today and my waist measure was within normal limits. Lean mass gain? Looks like it.
I injured my back two weeks ago today. That is, of course, just one of my many injured parts. My entire workout program is focused on rehab lately. Sheesh. Rehab and conditioning. I do what I must. But I want to be lifting heavier. Patience?
Warm-Up: four rounds of 200 meter run, 20 jumping jacks, 20 high knee steps. That’ll get you going!
Shoulder Rehab: alternating sets — Shoulder Press: 3 x 10 x 25 lbs KBs / Bent Over Reverse Flyes 3 x 10 x 10 lbs DBs.
Back Rehab: alternating sets — High Bar Back Squat 4 x 20 x 65 lbs / Cat-Cow Spinal Flexion 4 x 20.
Sampson stretches, etc.
Chin-Ups: six sets @ 3 min intervals — 5, 3, 2, 3, 2, 2. Total reps: 17 (+2 from last week). Barely squeezed out five on the first set. Was not even close to 4 on second set. Where was my pull-up strength this morning? Could it be that weighing in a couple of pounds heavier made them that much harder?
Conditioning: 5 rounds of 1 minute and 2 minute intervals (3 min total): 1 minute of jump-rope, immediately followed by 7 burpees, rest remainder of the 2 minutes. A good workout. Lots of sweat. Got in my total of 35 burpees for the day.
Followed this up by rolling out my thighs, buttocks, lumbar spine, and stretching hamstrings.
A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work.
Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ 60s. (Yep, 20 burpees).
SSB Squat and Deadlift Supersets (also, shoulder rehab in there) on 3 minute intervals for warm-up sets and 6 minute intervals for work sets:
SSB Squat: 5 x 70 / 3 x 130 / 1 x 150 / 5 x 5 x 160
Deadlift: 5 x 135 / 3 x 185 / 1 x 195 / 5 x 5 x 205. Video to be posted later.
Shoulder Rehab: Bent Over Reverse Flye: 3 x 10 x 10 lbs DBs / Shoulder Press: 3 x 7 x 25 lbs KBs.
Bent Over Row: 4 x 10 x 80/85/90/92.5.
Clean and Press: 10 x 1 x 39 kg @ 30 sec intervals. Going to increase interval length soon.
Conditioning: 10 x 40 meter Farmer’s Carry w/ 50 lbs DBs (+100 lbs) @ 60s intervals. Great workout this.
That is all! Check back for the video in a day or two.
Wednesday morning. Not the best sleep. And tired from an unplanned and long uphill walk with a double stroller yesterday. But there. Recovered from Monday but a bit more beat down than I want to be. At least I’ve been eating well. Weigh in at 197.00 this morning, which is +2 lbs over my desired average, and +0.5 lbs over this week’s average weigh in. Something’s not quite right in my gut. But I will survive!
More importantly: I did my plan as planned.
Warm-Up: 5 minutes easy pace on the C2 Rower (1070 meters). Floor work of various types. Shoulder mobility. Then burpees, 5 x 3 @ 60s.
Squats: 5 x 70 / 5 x 140 / 3 x 160 / 1 x 180 / 3 x 5 x 185. These were, ahem, harder than they should have been. (+5 lbs from last week).
Shoulder Rehab: External Rotations: 3 x 10 x 10 lb DBs; Press: 3 x 6 x 25 lb KBs.
Romanian Deadlifts: 4 x 10 x 87.5 lbs (+2.5 lbs from last week).
Lying Triceps Extensions: 4 x 10 x 47.5/50/52.5/55 lbs (+2.5 lbs from base of last week, but same peak).
5 rounds of 3 minutes each:
Complete 200 meter run, 10 “farmer’s” box step ups carrying 2×25 lb DBs, 5 burpees, rest remainder of round.
Total time: around 14:05. Most rounds were completed with 1:05 to rest.
Monday morning at ASC, can’t complain. My dad was with me again (older guy in the background of my deadlift video) which was fun.
Warm-Up: 5 min on Airdyne, followed by karaoke, shoulder mobility, and burpees, 5 x 3 @ 60 sec. Burpees are feeling good. Welcome back burpees!
Shoulder Rehab: Y/T/I 3 x 10 x 8 lbs DBs x each position / Shoulder Press 3 x 6 x 25 lbs KBs. Going to add volume at 50 lbs total on shoulder press now over the next 7 weeks (+1 rep per set per week). I worked in these three sets in the opening rounds of the following supersets:
Superset @ 4-7 min intervals:
Deadlift: 5 x 135 / 3 x 175 / 1 x 185 / 5 x 5 x 195 (see video) (+10 from last week).
SSB Squats: 5 x 70 / 3 x 120 / 1 x 150 / 5 x 5 x 155 (+5 from last week).
Barbell Bent Over Row w/ FatGripz: 4 x 10 x 77.5/82.5/87.5/90 (+2.5 from last week).
Clean and Press: 10 x 1 x 38 kg @ 30 sec. Some of these were… ahem… awkward? lol.
Conditioning: Pushing the Prowler! Prowler Pushes 8 x 40 meters x sled+90 lbs @ 90 sec. intervals (about 10:45 total time). Love this.
I had a pretty good sleep the past two nights, and have certainly eaten well. But I drank last night (long weekend with Good Friday holiday… and my folks are in town). Weigh in this morning was 196.
Good workout to finish up training during my week 1 of 8 in the current cycle.
Warm-Up: 5 min on Airdyne, Karaokes and floor-work, Burpees, 5 x 2 @ 60 sec (sets of 2 on the minute for five minutes).
Supersets of Squats and Deadlifts, on 5 min intervals:
SSB Squat: 5 x 70 / 3 x 120 / 5 x 5 x 150.
Deadlift: 5 x 135 / 3 x 185 / 1 x 225 / 2 x 5 x 235. Darn it! I forgot my camera. These felt good though. I will certainly video my work sets on Monday.
Shoulder Rehab: Shoulder Press: 3 x 12 x 15 lbs KBs; Side Delt Raise: 3 x 10 x 8 lbs DBs. The latter really hurts my right shoulder!
Chin-Ups: 4, 4, 5, 4. I was bummed when I didn’t get five on my first set. Then surprised to get it on my third! Overall, a higher average reps/set (4.25 vs. 4 last week) and +5 reps over last week.
Clean and Press: 10 x 1 x 37 kg @ 60 sec intervals. These were done after the first set of chin-ups.
Rowing Ergometer, max meters in five minutes: 1311. This works out to an average split of 1:54.4, which was right in line for my goal today. I will re-test this on Friday of week 8, if I can. I used an average stroke/min of about 21-22 and had the dampers set at 4.
I was super sore, and dragging on Tuesday. Most pain felt RIGHT; upper back pulling muscles. Tried to maximize sleep Tuesday to Wednesday, with some success, although my sleep for whatever reason was not unbroken. Diet wise I was in good shape; plenty of protein for past two days, and was at about 11.5 hours fasted at 6:00 am when the workout really got underway. Weigh in this morning was 196.
Warm-Up: 5 min on Airdyne, then 2 burpees on the minute for 5 minutes (10 total, actually 11, as I did 3 one set by accident). Plus shoulder mobility, hamstring mobility, karaoke. I like the simplicity of my new warm-up, which took about 12 minutes total.
Safety Bar Squats: 5 x 70 / 5 x 140 / 3 x 170 / 3 x 5 x 180. No problem.
Super Sets of Romanian Deadlift and Lying Triceps Extension:
RDL: 4 x 10 x 85 lbs.
Lying Triceps Exension: 4 x 10 x 45/50/55/50 lbs.
Conditioning: 5 x 3 minute rounds; each round: 200 meter run / 10 x Overhead Barbell (OHS grip) Box Step Ups (alternating legs) w/ 45 lbs bar / rest remainder of round. (Total time about 13:55).
Shoulder Rehab: Shoulder Press 3 x 12 x 15 lbs KBs / Standing Deltoid Front Raises 3 x 10 x each arm x 10 lb DBs.
Shoulders feeling a bit better than usual today! That made me happy.
Last post I talked about my new 8 week training cycle. Today was day one.
Came into the day on target in terms of sleep and diet. A little bit heavy (198) after two days of higher carb refeeding, and a return to alcohol on Saturday.
Warm-Up: Airdyne for 5 min, then 2 burpees on the minute for 5 minutes, shoulder mobility in between, some karaokes.
Shoulder Rehab (sets interspersed with following squat deadlift supersets): “D” swing (bent over diagonal shoulder raise) 3 x 10 x 10 lbs DBs; Kettlebell Shoulder Press 3 x 12 x 15 lbs KBs.
Squat / Deadlift Superset (gymboss timer set at 5:00 rounds)
DL: 5 x 95 / 5 x 155 / 3 x 180 / 5 x 5 x 185
S: 5 x 70 / 5 x 120 / 3 x 140 / 5 x 5 x 150
On all of these I tried to maintain back extension with a rigid and flat lumbar spine. As the video demonstrates, I had only mixed success with this. My back is flat but compared to the natural lumbar curve of some I have seen, has a very slight curve to its flatness. I will not go lower but I will be taking it slow and working on this. The squats, too I did every rep without collapsing, etc.
Barbell Bent Over Row w/ FatGripz: 4 x 10 x 75/80/85/87.5.
The focus here was on extension of the back and full contraction of each pull, hamstring tension, and little to no push-off.
Clean and Press: 10 x 1 x 37 kg @ 30 sec.
Conditioning: Farmer’s Runs: 10 x 50 meter x 45 lbs DBs ( = +90 lbs ) @ 60 sec.
Wednesday AM workout, it’s still Spring Break, and yet, I still show up early.
Warm-Up. Got that heart rate up, mobilized some tissues, and then got after it.
Deadlift: 5 x 135 / 5 x 225 / 3 x 280/ 1 x 330 / 5 x 340 (PR). These were not crisp like they should be. I could feel my back going in and out of full extension in a less than wholesome manner. I don’t know if I need to back off, do more deadlift volume, do more RDLs or Good Mornings, or all of the above. Going to wait and see.
SSB Squat: 4 x 6 x 140 lbs. Yes these were light, but they were fast, fluid, and perfect. It felt good. Just greasing the groove.
Dumbbell Lying Triceps Extension: 6 x 35 lbs DBs / 2 x 12 x 25 lb DBs / 8 x 25 lb DBs / 2 x 35 lb DBs. We lack an intermediate step between 25 and 35 lb DBs, and I’m having trouble moving out of the 25 lbs range. I need a better plan for that score. (Next week it’s: 3 sets at 25, 3rd one max reps, then one set of max reps at 35s; that pattern should allow for progressive overload).
Sprint, 10 rounds x 100 meters @ 60s intervals. These almost killed me.
Aftermath: unusually, during the day, later on, I was definitely feeling post-workout fatigue and soreness and stiffness. Hmmm. Maybe those deadlifts and sprints took more out of me than I thought?
Week eight got off to a difficult start on Monday. Continuing shoulder pain on the right side severely limited the effort I could put into my squat, and prevented anything heavy in the upper body “push” category of lifting. Also it was a bad night Sun-Mon, with kids sick, kids up, kids in the bed; I was up by 3:00 am having been woken several times during the evening.
Warm-Up: 10 minutes on the AirDyne. Some mobility work.
Squat: 5 x 45 / 5 x 160 / 3 x 245 / 1 x 260 / f x 265. This sucked. At the end of the workout I announced that I was through with back squatting for a while. Not sure if that is true or not, but what the fuck. I should have put more volume in the warm up, but that would have hurt more!
Shoulder rehab work: 3 x 10-12 x 5 lbs DBs of hanging rotations, reverse flyes, press, etc.
Wrist Curls, pronated and supinated: 3 x 25 x 5 lb DBs.
FatGripz Barbell Bent Over Row: 15 x 65 / 3 x 5 x 135 / 15 x 45. These felt good! Pulling is fine on the shoulder.
10 x 100 meter sprint @ 60 sec. intervals. These felt good but they weren’t great on that right shoulder.