new cycle

Week I, Workout A

Warm-Up: 1000 m row, mellow pace.

Mobility: Hip, Ham, Quad, Calf, Ankle, Shoulder, Forearm, Wrist

Squat: 2 x 5 x 45 / 5 x 115 / 3 x 155 / 3 x 5 x 185.

Wrist/Forearm Rehab: pronated and supinated wrist curls, 5 x 5 x 10 lbs DBs.

Upper Body Aux: 3 x 5 x 20 lbs DBs w/ FatGrips. Bent Over Row, Press & Curls (supersets)

Push-Ups: 4, 4, 4, 3, 3

Chin-Ups (Orange or Green Band, Fat Bar): 3, 3, 3, 3, 2

Turkish Get Ups w/ 15 lb. KB: 2 x 5 x each side.

“Conditioning”:

4 x 100 m farmer’s carry w 20 lbs Fat Gripz DBs; in between rounds:

Plank Holds: 90 sec, 90 sec, 120 sec.

That 120 second plank hold was an incredible mind-freak. Physically difficult, yes, but the last 30 seconds was all about making myself do it.

Notes:

As per my most recent post, this week begins a new cycle for me. Last week, being as sick as I was, I completely abandoned the gym on Mon and Wed mornings, in favor of sleep. Since my usual workout time is early early morning, on those times when I am sick, it’s hard to get into the gym even for light work, since my sick body so clearly needs additional sleep more than it needs motion. But after I finished up my antibiotics on Sunday, I was feeling probably 85% better. So I swung back into action as of this morning early.

Restarting the count of weeks. What does it mean? The main issue, besides the missed workouts, was the long period that elapsed from my last squat workout until this one. Ten full days. So I reset my squat numbers… a purely temporary situation, to be quickly remedied. This wasn’t a reset due to failure or form issues, so I’ll quickly step it back up. 185 today. Add 30 lbs for this Friday taking me to 215. Add 15 lbs for next Monday taking me to 230. And then 10 lbs for next Friday for a new +5 lb PR, putting me back on course with my earlier Linear Progression. But 19 days behind the previous “schedule.” I’ll have to see how those feel. They may feel great. In which case, I’ll stick to +5 lbs per session. But my instincts are telling me to switch now to +2.5 lbs per session, aka +5 lbs per week.

Over the longer term, what does this signify? For my squats, I mean? After hitting 240 on Nov. 18th, doing +5 lbs per week would put me at 250 lbs on Dec. 2nd, and at 260 by Dec. 16th. At which point Christmas break may interrupt. Or it may not! We’ll see. If I can swing it, I can possibly get away with doing pared down squat and deadlift only sessions Dec. 18th to Jan 3rd; I’ll need to get at least 5 sessions in: two the week of the 19th to the 23rd, two the week of the 26th to the 30th, and one on the first of the year. If I can continue to hit a +2.5 lbs per session, that would bring me up to 265 before Christmas, and 270 before New Years, and 275 on my birthday on Jan. 6th.

Is that possible? I believe it.

monday “active rest” becomes a “workout”

So, I wrecked myself over the weekend, with “cheating” and “drinkin” and “stayin up late” and that continued into Sunday night, as we sat up with some lovely “long weekend” house guests late into the evening. I maintain that lively conversation with friends, at table, with wine… that is the definition of the good life. So there is no use being a stick in the mud and missing such moments because you “need sleep.”

So, I was up until 1:00 am Monday morning. And I paid for it. The alarm got me up at 5:30, and I was at the gym just before 6:00 am, with only about 4 total hours of sleep (the kids were also up at various times during the night, so sleep was broken).

Week VII, Workout A

I felt like crap and didn’t think I could manage my squats. And I knew I probably wouldn’t have time to do a full workout. So I resolved to do something.

Row 1000m stroke/min: 15-17 resistance: 4 total time: 4:15 (2:07:30 split).

Shoulder Mobility Work (various)

Bilateral Wrist/Forearm Rehab: 3 x 12 x 5 lb FatGripz DBs of: pronated, supinated, and hammer style wrist curls; triceps overhead extensions; hammer curls; reverse curls; curls; pronation/supination.

400 meter farmer’s carry w/ 5 lbs FGDBs.

Forearm/Wrist Stretches and Mobility

Pushups: 1 x 1. My first pushup in the gym since breaking the arm 9 weeks ago!

Plank Holds: 3 x 1 x 30 sec, 45 sec, 60 sec. These were challenging. Later they became VERY painful. Which is awesome. Going to start doing them on a weekly basis. I did them with a PVC pipe in 3 point contact with the back of my skull, the thoracic spine, and the sacrum. These seem like they are great for posture development and for getting HARD in the trunk.

I was putting away a 45 lb bar when I realized, to my sudden surprise, that I could carry it with both hands without pain! To celebrate I did:

Hang Power Clean: 1 x 1 x 45 lbs.

and

Press: 1 x 1 x 45 lbs.

Then for good measure, and just so I could say I did something I did:

TWO HANDED Squat: 3 x 15 x 45 lbs.

Fun times.