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.

cycle II week 4 (Sep 30 to Oct 6)

Cycle II (Sep 9th–Oct 6th), Week IV (Sep 30th to Oct. 6th), Workouts I, II, III.

Monday, 10/1 (Workout I)

Warm-Up: various
Squat: 3 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 215, 230, 245, 260 (PR), 245 (oops) / f x 265.
Press: 15 x 45 / 5 x 95 / 1 x 115, 130 / f x 140 / 3 x 120 (no stretch reflex)
OUT OF TIME

Wednesday, 10/3 (Workout II)

Warm-Up: Jump Rope, KB Swings 28 kg 1 x 10.
Cleans (KGs): from boxes, at the hip: 40, 50, 55, 58, 61, 64, f x 67 / from boxes, above the knee: 64, 67, 69, 71, 73, 75, 77, 79, 81, f x 83 / from boxes, below the knee: f x 80
OUT OF TIME
Buy-Out: KB Swings, 28 kg, 3 sets x 21 reps

Friday, 10/5 (Workout III)

Warm-Up: Jump Rope, Stretching, KB Swings 28 kg 1 x 12
Squat: 2 x 5 x 45 / 3 x 135 / 1 x 205, 230, 250 / f x 265
Press: 2 x 12 x 45 / 3 x 75 / 2 x 95 / 1 x 110, 120, 128.5 / f x 133.5 / 7 x 2 x 120
Power Cleans (KG): 60, 65, 68, 71, 73, 75, 77, 79, f x 81, 81, f x 83.
OUT OF TIME

Back was not as painful this week. I won’t complain about my performance here. I did get one PR during the week. I’ll take one PR a week.

Although my original plan was to group my training into 4 week cycles with “play” weeks, since Zach doesn’t recognize my periodization, expect that the play week following cycle II (next week) will be more or less more of the same. A week from Sunday (on the first day of cycle III) I will post some charts illustrating my progress or lack thereof in the various lifts over the past two cycles.

hump day of the longest week

Cycle I/IV, Week III/IV, Workout II/III. Wednesday, Aug. 22nd.

Zach wasn’t pleased with my shrugs or my clean pulls at the end of this workout and said: don’t do it again!

Warm-Up: yes.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 210, 235 / f x 250 (darn) / 2 x 135, 155, 175, 195, 215, 225, 230 (ugly).

Press: 12 x 45 / 1 x 105, 110, 115, 120, 125, 130 / f x 135 / 2 x 115, 120, 125 / f x 1 x 135 (darn).

Clean: 4 x 1 x 60kg

Power Clean: 3 x 1 x 60kg / 1 x 70, 74, 76, 80 / f x 82.

Shrugs: 10 x 82 kg / 8 x 90 / 5 x 95

Clean Pull Shrugs: 3 x 1 x 100 / 3 x 1 x 105

slowly getting heavier

Monday AM at ASC, after a TERRIBLE night of sleep. Ack. I am reminded of the way things were back in 2010. I need to get a grip.

But the workout was solid. So. There. Insomnia.

Warm-Up and Mobility: dynamic stuff only.

SSB Squats: 5 x 70 / 5 x 160 / 3 x 200 / 1 x 215 / 3 x 5 x 220 (+10 lbs from last week). These weren’t as awesome as they should have been. I do believe I’ll either go up much less next week or repeat these numbers just to be sure I’m rocking them and really and truly earning my next increase.

Wrist and Shoulder Rehab. Wrist curls, pronated and supinated, 3 x 20 x 10 lbs DBs. External rotations, left and right sides: 3 x 10 x 10 lbs DBs. Y/T/I exercises: 3 x 3 x 10 x 5 lb DBs. Kettlebell Presses: 3 x 10 x 15 lbs KBs. I love kettlebell presses. I changed it up here a bit, and went +6 lbs total on the press weight.

Barbell Bent Over Rows w/ FatGripz: 15 x 70 / 3 x 10 x 100 / 5 x 135 (+5 from last week on all sets).

Clean and Press: 10 x 1 x 36 kg @ 30 sec. intervals. (+1 kg from last week’s number).

Zzzzzzzzzz….

simple dimple

Monday AM first day of “Spring Break,” but I still showed up early to lift.

Warm up Airdyne floor wrk mobility

SSB Squat 5 x 70 / 5 x 150 / 3 x 180 / 1 x 200 / 3 x 5 x 205. This was +20 lbs over last week. Felt solid. Probably do another week of +20 lbs next week? We’ll see.

Barbell FatGripz bent over row: 15 x 75 / 3 x 5 x 125 / 2 x 15 x 75. Bigger volume, but lower load than last week. As noted last Monday, form degradation was pushing me to lower the work sets. But I did more at 75 lbs. Next week: add +5 across the board, and a warm-up set at 65 lbs.

Clean and Press: 10 x 1 x 30 kg. Pulling camp on Sunday the 18th at the start of my week XI. I haven’t power cleaned in about 6 weeks. I actually haven’t done full cleans for months. So, I was just playing around doing these today. I also haven’t pressed this much in a few weeks. I’ll probably keep coming back to these. Next time, I’ll use the gym boss and make this more of a “conditioning” workout, and do like 10 x 3 @ 30 seconds or something.

sunday deads, squats, cleans, etc.

Sunday afternoon, in the driveway at “Arch Cape Strength and Conditioning,” I completed the following workout. It made me feel fat and sluggish and weak, but I did it. Almost a week had elapsed since my last barbell workout. Too much time. This workout had slightly more total volume than the last, but other than that, doesn’t have much to recommend it.

Warm Up
1000 meter run
Shoulder mobility
20 jumping jacks
10 push ups
10 x 45 hang power snatch
10 x 45 ohs
10 x 45 back squat
10 x 45 deadlift

Deadlift
5 x 135
3 x 205
1 x 225
3 x 5 x 225
These felt totally doable.

Power Clean
1 x 135

Back Squat
5 x 135
3 x 170
1 x 180
3 x 5 x 180
These felt ridiculously hard. Not fun at all. Especially since they are at only 76% of my 1 RM.

Press and BO Row Supersets
3 x 5 @ 85, 90, 95
I am surprised at how great the shoulder presses are feeling lately! And I am loving bent over rows. Shoulder pain in the left has become almost a non issue. On the right, I’m at about 90%, ironically.

FYI: I did about 10 x 80 yards of light jogging between sets of all the above, a form of active recovery. These just kept my heart rate up just a little bit, and provided a sense of rhythm to the workout, preventing me from standing around daydreaming between sets.

Clean
1 x 140, x 160, x 170, x 180, f x 185 goddamnit!!!
This short sequence was a bit disappointing. My form is totally screwed up. On the 185 I clarked the bar; I didn’t even get a proper second pull. On all of the reps the bar is probably way too far out in front, away from my body. But at least I cleaned 180 again as I did last Monday.

Hang Power Clean
10 x 135
I threw these in just out of sheer frustration, and to re-emphasize to myself how important it is to pull close to the body and to get those elbows around fast.

Next workout: focusing on the cleans (Tuesday).

a great monday

A sunny day… the first in several days. I got plenty of exercise and vitamin D!

In the well-timed mid-morning low tide, Ben Walsh and I got a fair amount of pipoboarding. This is not a “workout,” but we did a large number of barefoot sprints on the sand, skimming, twisting. All in all, a great warm-up and “conditioning” session.

After this, I did some lifting.

Moved the bar into position, and then, a quick 10 x 45 hang power snatch. I felt ready to go.

Deadlift and Shrugs

5 x 135 DL plus 5 x 135 shrug

3 x 205 DL plus 5 x 205 shrug

1 x 220 DL plus 5 x 220 shrug

3 x 5 x 220 DL plus 3 x 5 x 220 shrug

Squat

5 x 135, 3 x 155, 1 x 175

3 x 5 x 175

Shoulder Press and Bent Over Row (Pendlay) in supersets
each x 3 sets of 5 @ 80, 85, 90

Cleans

1 x 135, 155, 165, 170, 175, 180

I might have gone further if I I had more time! These felt good. I did do one rep at a higher weight than I successfully lifted on Thursday. And I went from 72% to 97% of my 1 RM. I’ll take it. I’m going to keep working on my clean here at the beach until I can report a PR.

Finally, after that, we went surfing.

Surfing 09

Another session of surfing, again at Short Sand beach. Ben came along on the soft-top. I had the super ugly. There was a good afternoon high tide. There was a little bit of sideshore chop in the newly resuscitated north winds, but the water was warm and the waves, though small, were mostly clean. That didn’t mean we did any fancy surfing, however. It was a pretty tame hour in the water, but a great way to end the day.

There was an additional “strength” element to this surfing adventure. Walsh and family and Baldwin and family… everything went down to Oswald. On the way back out I had JZ on my back in a kid pack, plus a backpack with wetsuit, etc., plus by longboard. I was probably carrying 80 lbs for a 3/4 mile hike up hill!

I was as physically drained after this day’s activities as I can remember being in a long time. I was basically in constant motion, sometimes lifting pretty heavy things, from about 10:00 am until about 4:00 pm.

lifting thursday and pipoboarding

Most of today was wet and drizzling. This workout was done in my driveway and on E. Shingle Mill Ln in Arch Cape. Wearing jungle combat boots even for the runs. Barefoot for the pipo boarding of course.

Warm-Up

800 meter run

Mobility (shoulders and hips)

Deadlift:
10 x 45 / 5 x 135 / 3 x 185 / 1 x 220
3 x 5 x 220
Active recovery: 80 meter run between work sets.

2 min rest

Squat:
10 x 45 / 5 x 115 / 3 x 150 / 1 x 175
3 x 5 x 175
Active recovery: 80 meter run between work sets

5 min rest

Front Squat:
2 x 175 / 1 x 195 / 1 x 210 (PR). This was tough but awesome.

5 min rest

Full Clean
2 x 135 / 1 x 155 / 1 x 175 / f x 190 x 4 attempts!
This kind of sucked. The 175 was good. But at first the 190 felt impossible. After attempt #3 I did 10 x 190 x hang clean pull, plus about 5 practice air drops (third pulls). Then on the 4th attempt I did rack it but my left elbow drove into my thigh and my left hand buckled over, then I stalled about 1/5 of the way out of the hole. From this I can see that I have to work on the drop and that there are some good ways to strengthen my second pull.

1 min rest

Press and Row super sets:

Press
3 x 5 @ 75, 80, 85

Bent Over Row
3 x 5 @ 75, 80, 85

Active recovery: 80 meter run between sets

Total running including warm up: about 800+(9×80) or approximately 1 mile.

After this I stripped down just a bit and grabbed a Pipo Board. Pipo Boarding is the North Coast name for skimboarding. I spent about 30 min playing on the shore with it. Lots of very short sprints and balancing on a speeding, gliding disk. It was freaking amazing 62 or 63 degree water today, and the sun was intermittently almost breaking through the white clouds. Bright white, gray, low wind: perfect weather for the Oregon coast.

saturday clean PR and sandbag runs

Saturday morning I felt like I’d been thrown under a train the day before. Without a doubt that was the greatest volume I’ve ever done in HPC. Sore arms, lats, the whole deal. Some basic mobility work helped me out some, but I was pretty crippled.

Saturday afternoon I went over to Brian’s and we did cleans. I warmed up by filling up some sandbags with playsand. Then with the jump rope. And a 40 meter lap running with the new 50 lb sandbag. Brian was warm from yard work. He kept planting as we lifted.

Clean: 5 x 95 / 3 x 135 / 1 x 145 / 1 x 155 / 1 x 165 (PR tie) / 1 x 175 (PR) / fail x 180 / 1 x 180 (PR). Stoked for the +15 lb PR! About time.

After the lifting we ran 5 rounds of 225 meters with a 50 lb sandbag on our backs. Partner rests while the other guy runs. Brutal.

A successful meeting of the Asheville Barbell Club.