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Strength Day \• February 3, 2012
I have a head cold. But show up at 5:15 am at ASC anyway. I warmed up for about 20 minutes. Then Squats: 5 x 45 / 5 x 157.5 / 3 x 205 / 1 x 225 / 7 x 3 x 230. Romanian Deadlift: 10 x 45 / 3 x 10 x 145. [...] Strength Day \• February 1, 2012
Warm-Up 5 min on Airdyne, floor work, mobility. Deadlift: 5 x 135 / 3 x 225 / 1 x 275 / 3 x 3 x 300. Just some work sets. Trying to focus on back extension. Press: 10 x 45 / 5 x 75 / 3 x 95 / 3 x 5 x 105. Nice [...] Strength Day \• January 30, 2012
Monday am early at ASC. Warm-Up on the Cycle, 5 minutes. Floor work and lots of mobility. Then squats. Squat: 5 x 45 / 5 x 157.5 / 3 x 235 / 1 x 250 / 4 x 255, fail on 5 / 4 x 255, fail on 5. Still a PR! Never done 255 [...] Strength Day \• January 25, 2012
So so. Wednesday AM my workout was decent. But in the aftermath I notice that I seem to have messed up my (formerly broken) arm. Warm-Up. Deadlift: 10 x 45 / 5 x 165 / 3 x 275 / 1 x 300 / 5 x 320 (PR). I will not celebrate this PR too much. [...] Strength Day \• January 23, 2012
In my program Monday is like Friday is like last Monday. I’m loving the simplicity. The pattern of auxiliary lifts is different but the bones are the same. Warm-Up. Cycle, floor work, mobility. Squat: 5 x 45 lbs / 5 x 160 / 3 x 225 / 1 x 245 / 1 x 250 / [...] Strength Day \• January 18, 2012
Early AM at ASC. Got off to a later start. A bit weird around my head but otherwise fine. Plenty of sleep. Had a pretty nice strict fast from 6:30 the previous evening. Weighed in at 204.5 this morning. Warm-Up: a bit of jump rope, floor work, rowing machine, mobility. Deadlift: 10 x 45 / [...] Strength Day \• January 16, 2012
Warm-Up: Airdyne, 5 min or so, floor work of various kinds (high knees, mountain climbers, deadlift walk, karaoke, power skip, bounding), then stretching hips, hams, quads, calves, mobilizing shoulders, forearms, wrists, etc. Squat: 4 x 45 / 5 x 155 / 3 x 225 / 1 x 235 / 1 x 245 / 5 x [...] Strength Day \• January 13, 2012
Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began. Strength Warm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, [...] Strength Day \• January 11, 2012
Early start at ASC. Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching. Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR). During deadlift and press work: [...] |
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