Reverse ramp power cleans on Tuesday: 10-9-8-7-6-5-4-3-2-1 reps, starting with 85#, ending with 115#
Wednesday:
2 x 5 wall squats
2 x 10 squats
2 x 5 goblet squats
4 lengths walking lunges
50 deadlifts @ 145#
3 x 10 terminal knee extensions
2000 m row for time: 11:16
Saturday:
3 rounds:
DB clean + jerk 10 x 25#
2:00 row
3 rounds:
Front squat 10 x 105#
2:00 row
Today:
2 x 5 wall squat
2 x 10 prisoner squat
2 x 5 jump squat
2 x 5 tuck jump
Jerk, work up to 1 RM: 115#
1000m row for time: 4:52
3 sets DB swings:
10 x 15#, 20#, 25#, 30#
DB clean + jerk:
— 2 x 5 @ 30#
— 2 x 5 @ 35#
— 1 x 3 @ 40#
BB clean + jerk:
— 1 x 5 @ 85#
— 1 x 5 @ 95#
— 1 x 3 @ 95#
Work up to 1RM front squat: 145# (A PR, I think)
5 x 1 @ 90%, or 135#
Holy mother it’s been a while since I did a workout this intense.
I just started a new job and, being swamped at work, I have no time for the volume-intensive bodybuilding workouts that I planned to do this season. I’ve decided to then focus on doing Gym Jones WODs with a two-week lag. The workouts are short and quality-specific: strength, endurance, power, agility, etc.
Today was bench press:
15 x 45#
12 x 50#
10 x 55#
8 x 65#
5 x 95#
3 x 115#
1 x 135# (fail)
Then: 10 x 5 x 95#
Notes:
— I missed 135# but I know I’ve hit this before. I was losing focus on my form during the warm-ups so I attribute it to this. I would lose focus on form, then start overanalyzing my technique during the lift. Before I new it, I had to get help from someone to pull the bar off my chest. I pinned form on the 10 sets at 95# and the weight just sailed off me.
No movement on squat.
Down 15# off max on bench press (135#)
NEW DEADLIFT PR set 10/04/11: 290#, for a gain of 15#
(cue victory music)
Hello.
I only got in 2 workouts last week (Tuesday and Sunday) because of job interviews. The upshot is I lost 5lbs from all the running around, even though I surmised it was half fat/half muscle. But I’m primed to build again, and this de-load will likely feed into some big numbers next weekend. That remains to be confirmed, but this week should be better in terms of gym attendance with more activation work and prehab leading into the big weekend.
Tuesday:
Speed box squats 6 x 2 @95#
GHR 2 x 10 @ 35#
Standing cable crunches 2 x 15-20
Calf raises (emphasizing stretch), leg extensions, leg pressing
Sunday:
Bench press: Henriques style with 140# as 10th-set goal – got to 125# as a grinder
Recovery – DB bench press: 10 x 30#, 20 x 25#, 30 x 20#, 40 x 15# (100 reps total + epic pump)
Rear delt machine 2 x 12
Bent-over BB row 2 x 8 @ 95#
Hammer curls, standing preachers
Weeks 10 and 11 of the EFS weekender program are de-loads chock-full of activation and prehab work while pushing towards readiness for competition day. I don’t have a competition day like the original crew did but my own comp day is a three-day test of my own three lifts – squat, bench, deadlift – coming at the end of Week 12. After that I will evaluate DC training for hypertrophy through Thanksgiving. After that, I’m back to powerlifting with Wendler’s 5/3/1 through to end of January most likely.
Speed box squat: 6 x 2 @ 95#
GHR: 3 x 10 @ 25#
Standing cable crunches: 4 x 20 @ 40# (the weight is not important – just enough to activate)
Free time: 4 sets leg work on machines – calf raise, extensions, curls, leg press, all light for 1 x 10
Ten days without a care in the world. Of course, I’ll be trying to stay as active as possible, but I’d be a fool if I thought that I would try to keep my diet in line. I’m not competing, after all.
To make up for that, today was devoted to hard conditioning/sprinting on the treadmill in bursts for a total of 20 minutes. Grueling, sweaty work.
Followed up with:
3 x 12 chest-supported low row @ 33#
straight-arm pull-downs, work up to 12RM (70#) and repeat the last set
1 x fail pull-ups (for good measure)
1 x 8 kayak rows @ 30#
I’ve been working out. I swear. I’ve just been too busy to log and I really need to do a better job of keeping up. Here is a recap of my squat/pull session yesterday. I’ve moved bench to today, tomorrow will again be squat/pull accessory, with major conditioning work and some upper body activation on Wednesday, possibly just enough to catch a long nap in the afternoon (for my jet lag plan). Also in the works – very low carbing tomorrow and Wednesday, with a gradual carb-up beginning Wednesday night.
Full squats: work up to a perceived max for the day (PM = 185#)
155# x 3, 160# x 3, 165# x 1, 170# x 1
Box squats: 195# x 3, 200# x 1, 200# x 2
Straight-leg deads: 45# x 8, 95# x 5, 135# x 3
Hanging leg raises: 2 x fail
Played around with kayak rows and some floor ab work.
Edit: I found my log sheet from a Thursday omnibus session.
Good mornings 3 x 5 @ 65#
GHR 4 x 10 @ 20#
Standing cable crunches 5 x 15-20 @ I think 50#
Chest-supported low row 4 x 12 @ 33# (bar weight 8#)
Wide grip straight-arm pull-downs, work up to 12RM (70#)
DE bench with dumbbells 8 x 3 @ 30#
Rope triceps press-downs 8 x 8 @ 30# (2-pulley)
Rear DB lat raise 3 x 12-15 @ 10#
Speed band pull-aparts, one round @ 60 sec.
Close-grip incline bench to heavy set of 3 (95#), then immediately cut 50% to fail (45# x somewhere between 20-25)
Unilateral DB OH press @ 20#, 2 x 12-15
4 x 8 cable rows @ 60# (emphasizing the scap squeeze)
Wrist/grip work, chest, upper back
