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08-03-2016, 09:51 AM
#111
Wednesday, 3-Aug 2016
Weight: 213.5lbs, Time: 1000 (65)
Calories: see notes
Warmup: band YTWL, row, and pullover 1x15-20 each.
Bench 45x10, 135x5, 225x5, belt 275x4, 315x2, 345x1, 365x1, 355x3 RPE10, 320 3 singles with 1-ct pause.
Dips & Push-ups (contrast superset): BW,90,135x1, 160x5&15, 5&15, 5&15, 135x5&15, 115x4&16
Overhead rope triceps 10,8,12
Triceps rope Pushdown 12,12,13
Light recovery jog: 1.15mi 09:22
Notes: I'm losing some of that leanness I worked so diligently to achieve; I'll scale back calories marginally but trade some fat grams for fibrous carbs and protein. Volume days are now 3,100, intensity days are now 2,700, and non training days are 2,600 calories for a weekly average of 2,800 calories per day. If performance drops off the I'll add a bit back to the training days but keep the non lifting days unchanged.
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08-05-2016, 02:09 PM
#112
Friday, 5-Aug 2016
Weight: 211.2lbs, Time: 1300 (1:50)
Calories: 2,700-ish
Warmup: band YTWL, row and pull over 1x15-20 each
Incline 45x10, 135x5, 185x5, 205x5, 225x5, 235x5, 185x10,8
Squat 45x5, 135,225,315,405x5, 435x4/5
Deficit Deadlift (dbl OH hook) 135,225,315,405,455x5
Incline curl 30x10, 35x10,6-30x5
Seated Calf (3 foot positions) 1x20 each 50lbs
Speed work:600,600,400,400m, 10mph, 2:1 rest work ratio
Notes: squatting sucks.
Training 5-Aug 2016 - YouTube
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08-05-2016, 02:14 PM
#113
P.S. I was out until 0300 this morning because a contractor severed the underground transmission to the main gate traffic lights. I was tired, likely over caffeinated and very irritable with my squat performance. Tried the cue "chest between feet" to sit back. It worked up until 405 and 435. Then the whip of the bar kept throwing me off balance as my hips broke the descent
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08-07-2016, 10:50 AM
#114
Sunday, 7-Aug 2016
Weight: 212.5lbs, Time: 1000 (2:10)
Calories: 3,100
Warmup:
Incline sit-up 2x15
Back raise 2x10
RDL barx5
Power Clean: 135x5, 185x3, 205x3, 225x3, 245x3, 265x2
Squat 45x5, 135x5, 225x5, 315x5, 385 5x5
Bench 135x5, 225x5, 275x3, 315x2, 345x1, 265x8, 275x8, 285x7/8
Closegrip Bench 205x8, 220x8, 235x7/8, slingshot 215x11,10
Incline sit-up 2x15
Back raise 2x10
Short race pace run: 0.5mi at 9.3mph
Notes: I switched to the Heavy-Light-Medium system that Bill Starr wrote so much about. I figured it would allow me to train hard but remain fresh for conditioning. I'm also rebuilding my squat to incorporate my hips more effectively. I'm also trying to reduce my arch in the bench press but keep my chest high - thoracic mobility will need to improve. Instead of pulling heavy today, I subbed cleans to 1. Get a data point for medium day later this week; and 2. Take a break as I pulled heavy at a deficit on Friday. Close grips were tough after volume bench; I scaled back the percentages from 60-70-80% to 60-65-75% and added 10 pounds to the first set's load for the slingshot back-off sets. Video:
HLM-Heavy Day 7-Aug 2016 - YouTube
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08-08-2016, 07:29 AM
#115
Monday, 8-Aug 2016
Weight: 212.5lbs, Time: 0630 (60)
Calories: 2,700
Power Shrug 135,225,315,405,455,495,535 x5 each
- Pull-up 70 3x5
- Chin-up 70 2x5, 35x5
- Row 185 6x10
Barbell curl 27lbs x100 (50-10-10-10-10-10)
Incline Rear Lateral 30 4x10
7mph X 0.25mi.
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08-08-2016, 09:15 AM
#116
Monday continued
The treadmill was making my back hurt and bouncing my tits too much. Continued my run outside at 1130: 3.25 mi 25-30minutes. Nice and easy
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08-09-2016, 03:06 PM
#117
Tuesday, 9-Aug 2016
Weight: 211.5lbs, Time: 1115 (1:25)
Calories: 2,700
Light Day
Banded (67.5lbs per) Dynamic Squat: barx10, 135x5, 225x5, 245 12x2 OTM
Power Snatch (3RM): 95x3, 115x3, 135x3, 155x3, 175x3, 195x3 RPE10
Press 135x8, 145x8, 155x8, 165x8, 175x8 RPE10
Push Press 225x2, 235x3,2
Barbell Curl 30lb x100 (50-10-10-10-10-10)
Training - Light Day 9-Aug 2016 - YouTube
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08-11-2016, 12:20 PM
#118
Thursday, 11-Aug 2016
Weight: 211.5lbs, Time: 1100 (2:15)
Calories: 3,100
Medium Day:
Warmup:
- Incline Sit-ups 3x20 @BW
- Band YTWL, row, and pullover 1x15-20 each
RDL barx10
Clean 135x3, 185x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3
Pause Squat barx10, 10, 135x5, 225x5, 315x 5,5,5,5
Incline barx10, 135x8, 185x8, 195x8, 205x8
Dip BWx5, 45x2, 90x2, 135x2, 160x5, 165x5, 160x5, 115x7
Barbell Curl 33lbs x100 (60-10-10-10-10)
Sprint Pyramid (10mph, 1:2 work:rest): 400m, 600m, 800m, 600m, 400m = 2,800m total
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08-12-2016, 12:21 PM
#119
Friday, 12-Aug 2016
Weight: 212.5lbs, Time: 1300 (20)
Calories: 2,500
Short Recovery Run: 1.55 mi @6mph (10-min/mi pace)
Barbell Curl 38lbs x101 (50-10-10-10-10-11)
Note: I'll be pushing next week's schedule up by one day to account for the moving company on Thursday. The high rep curls are helping keep the blood flowing and my elbow is gradually improving. It still takes awhile to warm it up prior to squatting however. Fortunately it does not bother my while pressing.
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08-14-2016, 11:45 AM
#120
Saturday, 13-Aug 2016
Weight: 212, Time: 1000 (1:45)
Calories: a lot (binge day)
PVC pipe RDL 1x10, 27lb RDL 1x10, 45lb RDL 1x10
Squat: 45x10, 135,225,315x5, 405x 4 sets of 5
Bench: 45,135,225,275x5, 295-305-315-325x5
Closegrip Bench: 225,250,275 x5,
Slingshot Closegrip bench: 245x10,8
2" Deficit Deadlift 135,225,315,405,455x3, 475x5, 405x10
Barbell Curl 40lb x100 (50-10-10-10-10-5-5)
Short race pace run: 0.6mi @9mph
--Break--
Sunday, 14-Aug 2016
Weight: 210.5lbs, Time: 1015 (2:15)
Calories: 2,800
Power Shrug 45,135,225,315,405,455,495,545x5 +1 Hawaiian Shrug at 545
Pull-up-BB Row
3 rounds 72.5&205x 5/8,5/8,4/8
Chin-up-BB Row
3 rounds 70&195x
4/8,5/8,4/8
Barbell Curl 43lbs x100 (50-10-10-5-5-5-5-5-5)
Incline rear Lateral 30x12,11,9,8
Treadmill 40 mins: 3.5mi@6mph, 0.16mi &2mph
Video of today:
Training - Accessory Day 14-Aug 2016 - YouTube
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