- Press: 56/123 x 5, 63/139 x 3, 70/154 x 6
- Close Grip Bench: 69/152 x 5, 79/174 x 5, 196 x 5
- Weighted Chin: 40/88 x 5, 17.5/38 x 10
- Inverted Row: 3 x 10
- Bi/Tri: 5 x 10
“A 40oz to freedom is the only chance I have to feel good...” – Sublime
“...two hundred pounds is always two hundred pounds.” – Henry Rollins
“Adult males > 200lbs” – 70’s Big
Monday, April 30, 2012
Friday, April 27, 2012
- Squat: 107.5/237 x 3, 122.5/270 x 3, 137.5/303 x 10
- RDL: 67.5/149 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)
Everything is coming along nicely. I've been experiencing a slight twinge in the outside of my left hip while squatting though, which is somewhat disconcerting and effects my form slightly.
Prowler is back. Gonna hit that shit hard.
I am also going to start making use of some steady state cardio in lieu of my usual sprint work, just so I can recover a bit better. I'll still be sprinting, I'll just be a bit smarter when it comes to scheduling my sprint work vs PRs I want to hit at certain points in my 531 cycles. For example, I've got my eye on 3 PRs next week, so I'm going to hit the steady state this weekend instead of the track.
- RDL: 67.5/149 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)
Everything is coming along nicely. I've been experiencing a slight twinge in the outside of my left hip while squatting though, which is somewhat disconcerting and effects my form slightly.
Prowler is back. Gonna hit that shit hard.
I am also going to start making use of some steady state cardio in lieu of my usual sprint work, just so I can recover a bit better. I'll still be sprinting, I'll just be a bit smarter when it comes to scheduling my sprint work vs PRs I want to hit at certain points in my 531 cycles. For example, I've got my eye on 3 PRs next week, so I'm going to hit the steady state this weekend instead of the track.
Thursday, April 26, 2012
Tuesday, April 24, 2012
- Deadlift: 125/275 x 3, 142.5/314 x 3, 161/355 x 10
- Safety Squat: 87.5/193 x 8, 102.5/226 x 8, 117.5/259 x 6
- GHR: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab circuit
Wasn’t really feeling it this morning. Deadlift felt a little heavier than I would have liked, so I didn’t push it, which was kind of my plan anyway, as I want to hit 170/375 for 10 next week. I think I pull and squat better in the afternoon as I feel more amped up.
No hill sprints today as I felt like I just needed to lift, eat and recover.
- Safety Squat: 87.5/193 x 8, 102.5/226 x 8, 117.5/259 x 6
- GHR: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab circuit
Wasn’t really feeling it this morning. Deadlift felt a little heavier than I would have liked, so I didn’t push it, which was kind of my plan anyway, as I want to hit 170/375 for 10 next week. I think I pull and squat better in the afternoon as I feel more amped up.
No hill sprints today as I felt like I just needed to lift, eat and recover.
Monday, April 23, 2012
- Press: 53/117 x 3, 59/130 x 3, 67/148 x 8 (rep PR)
- Close Grip Bench: 64/141 x 8, 74/163 x 8, 84/185 x 6
- Weighted Chin: 35/77 x 8, 20/44 x 11
- DB Row: 40/88 x 3 x 10
- Bi/Tri: 5 x 10
Press PR. Last rep was a bit of a grind, but I always had it. I must be pressing bodyweight by now.
So apparently my waist continues to get smaller, as I managed to tighten my belt another notch today. That’s all well and good because it means I’ve obviously gotten leaner and stronger, but I don’t want to be getting leaner, I want to be gaining weight. So another slight increase in calories is evidently needed, in the form of additional post workout carbs.
- Close Grip Bench: 64/141 x 8, 74/163 x 8, 84/185 x 6
- Weighted Chin: 35/77 x 8, 20/44 x 11
- DB Row: 40/88 x 3 x 10
- Bi/Tri: 5 x 10
Press PR. Last rep was a bit of a grind, but I always had it. I must be pressing bodyweight by now.
So apparently my waist continues to get smaller, as I managed to tighten my belt another notch today. That’s all well and good because it means I’ve obviously gotten leaner and stronger, but I don’t want to be getting leaner, I want to be gaining weight. So another slight increase in calories is evidently needed, in the form of additional post workout carbs.
Sunday, April 22, 2012
- Conditioning: 40m x 2, 100m x 4, 200m x 1, 400m x 1
You think you’re reasonably quick, until you start training alongside a high school track prodigy, who runs the 100m in 11 flat. This guy was 6 foot and built with the classic sprinters physique. Talk about a reality check. I at least found some solace when he asked me if I took steroids and warned me not to get any bigger in my chest and shoulders.
When you’re reminded off how average you truly are, you’ve got two options – give up or continue being the best that you can be.
You think you’re reasonably quick, until you start training alongside a high school track prodigy, who runs the 100m in 11 flat. This guy was 6 foot and built with the classic sprinters physique. Talk about a reality check. I at least found some solace when he asked me if I took steroids and warned me not to get any bigger in my chest and shoulders.
When you’re reminded off how average you truly are, you’ve got two options – give up or continue being the best that you can be.
Friday, April 20, 2012
- Squat: 100/220 x 5, 115/253 x 5, 130/286 x 12
- RDL: 67.5/149 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Hill sprint x 8
Squat felt great. All that mobility work is really paying off. Had another 3+ reps in me no worries.
Very grateful to get some hill sprints in while the pavement was dry.
- RDL: 67.5/149 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Hill sprint x 8
Squat felt great. All that mobility work is really paying off. Had another 3+ reps in me no worries.
Very grateful to get some hill sprints in while the pavement was dry.
Thursday, April 19, 2012
Tuesday, April 17, 2012
- Deadlift: 117.5/259 x 5, 135/298 x 5, 152.5/336 x 12
- Safety Squat: 75/165 x 10, 87.5/193 x 10, 102.5/226 x 10
- GHR: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: 400m x 3
Took it easy with the deadlift today. Could have easily cranked out a 15+ set, but picked my battles instead and will look at hitting a big PR in week 3 of this cycle.
Wasn’t going to do any conditioning this afternoon as it was raining and the roads were slippery as fuck. Then I realised I was just making excuses and remembered that I wanted to be awesome, so I did a few 400s in the pouring rain.
- Safety Squat: 75/165 x 10, 87.5/193 x 10, 102.5/226 x 10
- GHR: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: 400m x 3
Took it easy with the deadlift today. Could have easily cranked out a 15+ set, but picked my battles instead and will look at hitting a big PR in week 3 of this cycle.
Wasn’t going to do any conditioning this afternoon as it was raining and the roads were slippery as fuck. Then I realised I was just making excuses and remembered that I wanted to be awesome, so I did a few 400s in the pouring rain.
Monday, April 16, 2012
- Press: 48/105 x 5, 56/123 x 5, 63/139 x 10 (rep PR)
- Close Grip Bench: 54/119 x 10, 64/141 x 10, 74/163 x 10
- Weighted Chin: 35/77 x 7, 20/44 x 10
- DB Row: 37/81 x 3 x 15
- Bi/Tri: 3 x 15
I absolutely smoked the press today. Every time I’ve hit this weight in the past, I’ve never been able to get more than 9 reps. But today, 10 was fucking easy and I had at least 1, maybe 2 left in me.
I know a lot of people don’t like scheduled deloads and I was once of them, but the funny thing is, I come back bigger and stronger after every deload.
- Close Grip Bench: 54/119 x 10, 64/141 x 10, 74/163 x 10
- Weighted Chin: 35/77 x 7, 20/44 x 10
- DB Row: 37/81 x 3 x 15
- Bi/Tri: 3 x 15
I absolutely smoked the press today. Every time I’ve hit this weight in the past, I’ve never been able to get more than 9 reps. But today, 10 was fucking easy and I had at least 1, maybe 2 left in me.
I know a lot of people don’t like scheduled deloads and I was once of them, but the funny thing is, I come back bigger and stronger after every deload.
Sunday, April 15, 2012
Friday, April 13, 2012
Thursday 12/4/2012
- Bench: DELOAD
- Incline: DELOAD
- Pull Up: BW x 60 total
- T-Bar Row: 2 plates x 3 x 20
- Bi/Tri: 5 x 10
Friday 13/4/2012
- Squat: DELOAD
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Hill sprint x 8
Driveway is occupied for the next 2 weeks, so no prowler. Looks like I’ll be running a lot more hills.
Chomping at the bit to start my 3rd cycle of 531 next week.
- Bench: DELOAD
- Incline: DELOAD
- Pull Up: BW x 60 total
- T-Bar Row: 2 plates x 3 x 20
- Bi/Tri: 5 x 10
Friday 13/4/2012
- Squat: DELOAD
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Hill sprint x 8
Driveway is occupied for the next 2 weeks, so no prowler. Looks like I’ll be running a lot more hills.
Chomping at the bit to start my 3rd cycle of 531 next week.
Tuesday, April 10, 2012
Monday 9/4/2012
- Press: DELOAD
- Close Grip Bench: DELOAD
- Weighted Chin: 40/88 x 6, 20/44 x 11
- DB Row: 37/81 x 3 x 10
- Bi/Tri: 5 x 10
- Conditioning: 40m x 5, 100m x 8
Tuesday 10/4/2012
- Deadlift: DELOAD
- Safety Squat: DELOAD
- GHR: BW x 3 x 15
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)
- Press: DELOAD
- Close Grip Bench: DELOAD
- Weighted Chin: 40/88 x 6, 20/44 x 11
- DB Row: 37/81 x 3 x 10
- Bi/Tri: 5 x 10
- Conditioning: 40m x 5, 100m x 8
Tuesday 10/4/2012
- Deadlift: DELOAD
- Safety Squat: DELOAD
- GHR: BW x 3 x 15
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)
Friday, April 6, 2012
- Squat: 113/249 x 5, 128/282 x 3, 143/315 x 8(rep PR)
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)
This was my best squat without wraps. I won’t be counting any of my squats done with wraps from this point onwards, so all PR’s will be without wraps.
Thank fuck it’s a deload week – I’m spent.
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)
This was my best squat without wraps. I won’t be counting any of my squats done with wraps from this point onwards, so all PR’s will be without wraps.
Thank fuck it’s a deload week – I’m spent.
Thursday, April 5, 2012
- Bench: 81/178 x 5, 92/203 x 3, 103/227 x 6(rep PR)
- Incline Bench: 61/135 x 5, 71/156 x 5, 172 x 5
- Pull Up: BW x 40 total
- T-bar Row: 3 plates x 3 x 12
- Bi/Tri: 5 x 10
I decided to skip class this morning and hit a bench PR instead. Probably had another rep in me too.
That and a massive pump made for a classic session.
- Incline Bench: 61/135 x 5, 71/156 x 5, 172 x 5
- Pull Up: BW x 40 total
- T-bar Row: 3 plates x 3 x 12
- Bi/Tri: 5 x 10
I decided to skip class this morning and hit a bench PR instead. Probably had another rep in me too.
That and a massive pump made for a classic session.
Tuesday, April 3, 2012
Monday, April 2, 2012
- Press: 54/119 x 5, 62/137 x 3, 69/152 x 6
- Close Grip Bench: 67.5/149 x 5, 77.5/171 x 5, 87.5/193 x 5
- Weighted Chin: 40/88 x 6(PR), 20/44 x 11
- DB Row: 37/81 x 3 x 12
- Bi/Tri: 5 x 10
Couldn’t sleep last night, mind was racing. Lucky if I got 5 hours.
Session was pretty good considering. 2 plate weighted chin for reps.
- Close Grip Bench: 67.5/149 x 5, 77.5/171 x 5, 87.5/193 x 5
- Weighted Chin: 40/88 x 6(PR), 20/44 x 11
- DB Row: 37/81 x 3 x 12
- Bi/Tri: 5 x 10
Couldn’t sleep last night, mind was racing. Lucky if I got 5 hours.
Session was pretty good considering. 2 plate weighted chin for reps.
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