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Workouts \• December 29, 2012
Well, you can’t stay sick forever, so I got back into my new 5/3/1 program this week, continuing my Cycle 1: on Monday I finished Phase I (Squat), and then started Phase II on Wednesday (Press) and Friday (Deadlift). No spectacular stuff to report, just workingman’s lifting. This is only the beginning. Monday’s high volume [...] Workouts \• October 6, 2012
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 / [...] Workouts \• September 22, 2012
Cycle II (Sep 9th–Oct 6th), Week II (Sep 16th to 22nd), Workouts I, II, III. Mon 9/17 Squat 2 x 5 x 45 / 1 x 135, 185, 215, 230, 245 / f x 260 Press 10 x 45 / 1 x 95, 110, 122.5, 132.5 / f x 140 / Push Press & neg [...] Workouts \• September 15, 2012
Cycle II (Sep 9th–Oct 6th), Week I (Sep 9th to 15th), Workouts I, II, III. Mon 9/10 Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240, 250 / f x 260 / 2 x 2 x 215 Press 5 x 45 / 3 x [...] Health Reports \• September 8, 2012
The chart below corresponds to my first five week cycle with Zach Bijesse’s strength programming. For each of the three lifts I have been practicing, the chart lines plot the maximum single rep effort I achieved across three workouts during each of the five weeks of Cycle I. As you can see from the data, [...] Workouts \• September 7, 2012
During the week of Labor Day (Sep. 3rd to 7th), it was supposed to be one of my interstitial “play weeks,” necessary, I judge, for this old man to remain focused and happy. But my programming coach, Zach Bijese, had other ideas, such as not paying any attention whatsoever to what I wanted. So I [...] Workouts \• August 31, 2012
Cycle I/IV, Week IV/IV, Workout III/III. Friday, Aug. 31st. Slept just a bit better the past two nights. What could I do if I really slept right? Squat: 2 x 5 x 45 / 3 x 135 / 1 x 185, 205, 225, 245, 255 (new HBBS max!) / 2 x 2 x 230. There’s [...] Workouts \• August 29, 2012
Cycle I/IV, Week IV/IV, Workout II/III. Wednesday, Aug. 29th. This day SUCKED. Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 215 / 2 x 225, 245 (barely!) / f x 250 / 1 x 225, f on 2. Press: 12 x 45 / 5 x 75 [...] Workouts \• August 27, 2012
Cycle I/IV, Week IV/IV, Workout I/III. GOD. I got only about 3 hours of sleep Sunday night to Monday morning. Up late prepping my classes. This workout was HARD. All in all I did better than I expected. Squat: 5 x 45 / 2 x 135, 155, 175, 195, 215, 225, 235 (slow) / 10 [...] Workouts \• August 24, 2012
Cycle I/IV, Week III/IV, Workout III/III. Brutal. BRUTAL. Effort at school through the roof, level of sleep very low. Difficulty of training, extreme. Warm-Up: I suppose so. Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 230, 240, 250 (max tie) / f x 255 (damn). Press: [...] |
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