Still on the Right Side of the Grass

[Browndog]

12/30/15

Thanks OM, you too.

De-Load Bench
eb x10, 95lbs x5, 115lbs x4, 135lbs x3, 155lbs x2, 175lbs x1, 185lbs x1, 195lbs x1

Barbell Row
135lbs x5, 155lbs x4, 175lbs x3, 185lbs x2, 195lbs x1, 205lbs x1

Neutral Grip Chins / Dips -
3x5

[Browndog]

12/31/15

De-load Deadlift -
135lbs x5, 225lbs x4, 275lbs x3, 315lbs x2, 340lbs x1, 365lbs x1
all DOH

De-Load Press
eb x10, 95lbs x5, 115lbs x4, 125lbs x3, 135lbs x2, 140lbs x1

...and that ends 2015.

Happy New Year y'all!

[Browndog]

1/2/16

Squat De-load

eb 3x5, 95lbs x5, 135lbs x4, 185lbs x3, 225lbs x2, 245lbs x1, 265lbs x1, 285lbs x1

135lbs x5

There we go. Have to start the 4th cycle tomorrow as Monday is NOT GONNA HAPPEN.

[Browndog]

Thought I might re-cap 2015.

I made no progress in terms of weight on the bar - 0 - nadda - zip - zilch.

With that out of the way, I did learn a few things:
1) I am not a spring chicken anymore.
2) I do not know how to program my lifts to achieve my goals.
3) I probably need to work with a qualified coach for programming - if not for critiquing the lifts as well.
4) I need to learn (re-learn) how to grind with top end weight.
5) I need to be more mindful of what and how I eat.

On the positive side of the ledger I did manage to get through the year relatively injury free. I maintained my weight at approx 200lbs +/- while getting back into trousers that I couldn't have a few years ago. Moved that weight up the torso - have to buy some new shirts as the collars are unbuttonable at the moment. The 44 jackets are OK for the time being.

My goals for 2016 are still the same (unfortunately) - get my weight up to 215lbs, total 1000 lbs for the Bench / Squat / Deadlift (Press 175lbs - oye) and be injury free.

[Browndog]

1/3/16

Bench Cycle #4 - 5's
eb 3x10, 70lbs x5, 90lbs x5, 110lbs x3
127.5lbs x5
147.5lbs x5
167.5lbs x9
Better. More weight, more reps...more like it!

187.5lbs x1
197.5lbs x1
Going forward, I'm throwing in a couple of "heavy" singles in order to keep the "pump primed".

117.5lbs 5x10
Sets on three minute rest.

Barbell Row -
135lbs x5, 185lbs x5, 205lbs 3x5

Pull-Ups -
bw pulls every 30 seconds
10 singles, into 5 doubles, into 4 triples

Nice day's work.

[Browndog]

1/5/16

Long day, late to post...probably gonna pay for this down the road as food and sleep are non-existent and will be for the next week or so.

Deadlift Cycle#4 - 5's
135lbs 5x5, 225lbs x5, 250lbs x3
270lbs x5
310lbs x5 (doh)
350lbs x6
Dead stop pulls and I had more to call on but I think maxing out reps may be not so schmart, so six reps it was.

370lbs x1
390lbs x1
Got some heavy singles, and hey - look 390lbs came up like it was 350lbs. Obviously I was over tired last week.

Had to leave the gym to attend to some pressing business issues. Came back a couple hours later to finish up.

245lbs 5x10 (doh)
Snappy

And that was that.

[Browndog]

1/8/16

Press Cycle #4 - 5's
eb 3x10, 55lbs x5, 75lbs x5, 85lbs x3
97.5lbs x5
112.5lbs x5
127.5lbs x5
Life is f'n crazy at the moment, so I'm OK with just getting five reps.

85lbs 5x10

Barbell Row -
135lbs x5, 185lbs 5x5
Tweaked a wrist flexor in my left arm...seems I roll my hand under as I pull the bar to my chest, not smart. Thankfully it's not my racquet arm.

All done for tonight.

[Browndog]

1/10/16

Squat Cycle #4 - 5's

bw 3x10, eb 3x5, 95lbs x5, 135lbs x5, 170lbs x3
195lbs x5
225lbs x5
250lbs x6
Had one maybe two left, but I'm beat, beat, beat. This past week has been a hectic as I've had in years. I'm down about 8lbs and my sleep has been close to non-existent. Not to mention a plague is running through my house and that I'm not sure if I'm gonna be able to avoid it. So I'm happy with 6 reps.

175lbs 5x10
Sets on four minutes rest.

That's it, went to Micky D's for a double Qtr #'er, and fries. Gotta get back to eating...

[Browndog]

1/12/16

Bench Cycle #4 - 3's
eb 3x10, 97.5lbs x5, 117.5lbs x5, 127.5lbs x3
137.5lbs x3
157.5lbs x3
177.5lbs x4
Ugh...just ugh!

187.5lbs x1
UGLY

130lbs 5x10
Sets on four minutes rest

Neutral Grip Chins -
every 30 seconds 4x4, 5x3, 7x2
every 15 seconds 15x1

The madness in my schedule is over, I can go back to a more normal existence.

[Browndog]

1/13/16

Deadlift Cycle #4 - 3's
135lbs 4x5, 225lbs x5, 255lbs x5, 275lbs x3
295lbs x3
335lbs x3 (1 doh) (360lbs x1)
375lbs x3
Ehhhhhh.

275lbs 5x10
first 5 of each set doh.

Dips -
bw 3x5, 4x4, 3x5, 2x7 sets every 30 seconds, 15x1 every 15 seconds.

And that's that.