Rob's Brooklyn Block (periodization) Party

[Rob Israel]

Monday-Monday (la-la, la-la-la-la)

TnG Bench (no belt): 205x5x3 all at about 8.5 or 9

Power Clean:
155x2, 1
165x3, 1
170x2, 1
These were OK. Starting pulling with my arms at 155. Had some real ugly reps so I would do a set and then rest a minute or two and then do a single to try to clean it up. 170 was a standing power clean, barely any squat which is good because last week's 165 I had to squat to get under the bar. I have a lot of work to do to get these solid.

Deadlift: 335x5
My grip was a problem again. Really freaking weak.

Conditioning: 5 interval on the ERG, :20/1:40
Not too horrible.

Glad to get this much work in, gotta keep the long view and not worry about how weak I got.

[Rob Israel]

Thursday night....

OH Press: 170x1@9+ and 140x5x3 (or was it four sets?)
I was on a conference call and lost count of my sets. I think it was four.

Iso-Row: 140x12x3

CG Bench: 185x5x4 in 7 minutes

Intervals: 5 rounds on the ERG at :20/1:40

[Rob Israel]

Big time behind...

Have had some good workouts. Doing a weekly set of 5 on the deadlift and adding 10 pounds each week. Nice and steady. Grip has been better the last two weeks. So I pulled 355x5 today. I'll be happy to keep it up for 3-5 more weeks.

Last week I got Sunday-Monday and Wednesday workouts. Did two days with conditioning. Basically and a push (or two) and pull (or two) every workout. I got in a lot more volume on the bench and did 5x5 two days in row (competition and TnG). Then on Thursday I overhead pressed. I think I

I'm moving to "priority day" type layout. Something like:
Monday: Deadlift priority plus sup. bench and conditioning
Wednesday: Press priority plus sup. bench and pull (rows)
Friday: Competition bench plus rows
Saturday: Sup bench, sup DL and conditioning (make-up lifts anything missed plus additional volume.

I see a doc about my knee finally on Thursday to schedule MRI. It feels fine, and then I do the smallest little thing and it aches for 2 days.

[Rob Israel]

Wednesday night presses...

OH Press: 165x1@9 and 147.5 x 5, 5, 6
Better than single two weeks ago. My last set I lost my balance and got on my toes. I reset and then miscounted and did a 6th rep.

Iso-lat row: 160x12x3

Ugh, not enough time. No conditioning for over a week now. I'm back in the gym tomorrow.

[Rob Israel]

Friday night conditioning...

BB Rows: 135x6x2 and 145x7x4
Forearms really stiff and a bit painful. Maybe from all the overhead pressing? Worked through it.

Intervals: 5 rounds on the ERG :20/1:40
2 steps back, 1 step forward. Mediocre performance. Earned a glass of wine. :-)

I bench today. Whoop-whoop!

[Rob Israel]

Saturday afternoon ice cream

Comp. Bench: 225@8 and 245@9 and 195x5@7, 200x5@8, 210x5@9, 210x5@9, 205x5@9, 200x5@8.5
The volumzZz. Cranking it up, going big.

RDL: 275x6x3
first time doing these in a quite a while. Felt my hammies even from the warm up. Tasty.

There's this USPL guy at my Equinox whose been friendly. He want to program for me. Cool guy, pretty sharp. Been involved with powerlifting for 10+ years. Thinking about trying his program, but want to give my own another go around too.

Fourth day in the gym in 6 days. Going for 5/7 tomorrow.

[Rob Israel]

Monday: Deadlift Priority

Firstly, i didn't get in on Sunday for conditioning as hoped. I napped instead. Recovery counts! :-P
Secondly, the RDL's made me sore all over. Not just the hamstrings, but my lats, traps and upper back.

Deadlift: 365x5@ ~8.5
I forget that deadlift is suppose to be difficult. I want all 5 reps to be smooth and easy. Things slowed down on the 4th-5th rep, but really there's plenty left in the tank. Onwards and upwards.

TnG Bench: 205x5, 6, 7, 6
Basically looking for a 9 here and using reps to do it so I could add a little more volume.

So far this month, it seems like 2 lifts are what I can fit in. That will be Ok if I can get into the gym 4 days a week.

In other news, i saw a doc and she thought my knee is fine, I don't need surgery and I need PT. Examination and tests indicate a healthy knee and patellar tendinosis. I'm skeptical but would be happy to not have to have surgery. The question remains how will avoid the crap moving forward. I'm going to try their PT because what not? Definitely a better option than the knife and if there's nothing structurally wrong then something gets to change/improve and approach needs reconsideration. Wishing I had just gone to see Dr. P in over the winter. I had convinced myself it was something more serious.

[Rob Israel]

Wednesday: Press Priority

OH Press: 150x1 and 170x1@9.5 or 10 and then 150x5x3
Back to where I was in January. Yes! I'm doing 2.5lb increases weekly and then I'll probably move to a TM type setup to increase volume.

Iso-Lat Row: 180x10x3
Went heavier.

Anaerobic conditioning: 5 rounds on ERG, same as always.

Friday: Bench Priority

Competition Bench: 205x5x4
Not sure if I was fatigued or the pyramid last week just worked better. Started to taper the volume. Will move to 4's next week finally.

Conditioning: 7 rounds on ERG but with a bunch of extra rest as I was getting phone calls and got distracted by WhatsApp.

Saturday: Accessory Day

Slingshot bench: 215x5 and 235x5x4
A bit fatigued from last night but OK considering. Haven't used the SS since December. First time getting in 4 presses in one week. Lets see where this goes now.

RDL: 275x6x3
Same as last week. Shorter rest and felt easier. I'll increase weight now.

A four workout week, although I did also do conditioning with a "personal trainer" at physical therapy on Thursday. I got a bunch of body work done and he got me moving for a solid 20 minutes. Broke a good sweat.

[Rob Israel]

Wuuuuzz up?

Monday: Deadlift Priority

Deadlift: 375x5@~9ish
OK, getting into decent territory here. Felt pretty good.

TnG (no belt): 205x4, 215x4, 215x5 (whoops), 215x4x2
Moving down to fours now. Time to move the weight up and the volume down.

Conditioning: 5 intervals at :20/1:40

Wednesday: Press

Press: 155x5@7 175x1@9 or 10 and 147.5x 5@8.5, 152.5x5x2@9, 9.5, 147.5x5
OK, pretty good. I was conservative to start and then added a 4th set.

[Rob Israel]

I'm in Florida. Before leaving I thought to myself, "this is great, no work, I'll have plenty of time for my workouts." Not so fast. I basically was left choosing spending time with my sister Friday afternoon and then time with my old HS buddy Saturday. I chose relationship over the gym. It was good connecting with them.

Sunday Accessory

2-count bench: 195x5x3
Slingshot bench: 225, 235, 240, 230 all for 5's

Iso-lat row (low): 140x12x3

Intervals: 5 rounds on the ERG at :20/1:40

I had to move everything around. Skipped comp. bench and RDL's this week. Not ideal, but it what it is. I'm going to DL tomorrow. Maybe I'll do RDL's then instead of benching.