Assistance Day (BS Cycle 1 Week 1)

I was snowed in. I had to train at home. That was limiting. I had to make some movement substitutions. These sentences are really short because I’m really stressed.

 

RTS Warmup

DB Seated Overhead press (seated because my ceiling is too low)

– warm, 40 lbs x 15, 45 lbs x 15, 12, 1, 5, 35 lbs x 15

Pullups (with straps because the bar at home is really slick)

– 12, 9, 7, 5.5

DB Shrugs

– 50 lbs (as much weight as I have) x 3 sets of 25 reps

Good Mornings (to replace back raises)

– bar x 20, 65 lbs x 20, 85 x 20

Band Face Pulls (pink band, to replace regular face pulls)

– 100

Ab Wheel (to replace pike – was supposed to to these on deadlift day)

– 3 sets of 15

Side Planks

– 30 seconds x 6 total

BB Day (Cycle 1 Wave 3 Week 8)

– RTS

– Rack Jerk

– traditional warmup to a beltless single at 200 lbs (good!), add belt and hit single at 205 lbs

– Military Press

– 85 lbs x 8, 95 lbs x 8 x 3 (amazing progess!), 65 x 14

– Dirty 30

– 17.5 lbs x 30 x 3

– “Lat Iso Row”

– bunch of heavy rowing

– DB Bench

– 50 x 10, 60 x 12, 10, 8, 50 x 12

– Standing Calf

– ran the stand, destroyed my calves

– Leg Curl s/s Leg Ext.

– 40 reps of pump

– Fatz DB Curl s/s DB Floor

– 30 lbs (both) x sets

Cube BB (Cycle 1 Wave 3 Week 7)

– RTS

– Military Press

Warmed. 65 for 10. 85 lbs for 2 sets of 8 reps. 95 for 8. 85 for 8, 65 for 6, 45 for 10 (drop sets).

– Dirty 30

15 lbs for 4 sets

– T-Bar

up to 90 added for a couple sets and back down

– DB Bench

50 x 16; 60 x 10, 6, 4; 45 lbs for 12

– Seated Calf

up to 135 added and back down

– Fatz Curl s/s DB Floor

30 lbs and 30 lbs

 

I killed this workout! I had an hour or a little less and I blasted through it!

Cube BB (Cycle 1 Wave 2 Week 6)

– RTS

– Military Press

Warmed up. 65 lbs x 10. 10 pullups. Then four sets of 8 with 85 lbs plus 65 x 10.

– Kolkov Press

Tried it out with light weights, will be good for snatch improvement.

– Dirty 30

4 sets with 15 lbs

– T-Bar

up to 90 lbs added and then back down

– Flat DB Bench

40 x 10; 50 x 10; 60 x 8, 5; 55 x 8; 50 x 12

– Seated Calf

up to 135 added

– Fatz DB Curl s/s DB Floor

30 lbs and 25 lbs

Military Press and Fun (Cycle 5 Deload)

I’m behind on my posts dammit.

On monday I went in for a pretty chill session. This was after an entire day of working on the robot and shit so I was pretty done with everything school related. I was in the gym from like 9:45 to midnight (not all lifting – some for fun, described later).

ALSO, this was the day where “B” told me he was going to workout with me, but then DIDN’T because he’s a pussy. It’s okay he showed up when I was finished and I made him look like a bitch (see later).

I started with the RTS warmup like usual. Afterwards I moved to a squat rack. I did military press super light. I hate my performance on this lift, because the lower percentages are a joke, but the top ones suck.  So I did 60, 70, and 80 lbs for sets of 5. My BBB sets were done with fatz 37.5 lbs for 3 sets of 10. Over the course of these 7 sets I did 45 pull ups.

Then came assistance. DB Row supersetted with post. delt. flies. I did 85 lbs and 17.5 lbs for 2 sets of 20 (respectively). After that I supersetted an arm pump for three sets. The paper log is more specific as always.

“B” and Mark then showed up (as did many other buddies).

Even though I was finished and it’s a deload week, I decided to join “B” and Mark for a little bit of their “back” workout. I did DB rows and lat pull downs with them. I rowed 100 lbs 10 time, 75 lbs 15 times, 100 lbs 5 times, and 80 lbs 12 times. I tried to push Mark and “B” on these, and it worked for Mark, but “B” didn’t respond as well. I can’t determine how he likes to be motivated, like I have Mark. Maybe it’s because he doesn’t take me seriously enough, but whatever – my training is fine. After that we did lat pulls for some dumb pyramid sets or something. My grip and back was done so I called them off after 2 sets.

I then enjoyed climbing with some friends.

End of Cycle 5 (Reflection and Planning)

This week is the last week of Cycle 5 (and really Cycle 4 since I went straight to Cycle 5 and skipped the deload). Speaking of skipping the deload, I definitely liked how that went. Obviously there are many different opinions I have read on how often deloads should be, but I’m going to go with Dave Tate’s ideas of a deload every two cycles. I might even try three with0ut a deload. I might as well try it.

But back to the end of the cycle. I think I can keep progressing on all of my lifts. If I can’t hit my reps next cycle then I can do a mid-cycle-reset.

The next training maxes will be:

– Military press: 125 lbs

– Deadlift: 305 lbs

– Bench: 185 lbs

– Squat: 255 lbs

Olympic numbers:

– Rack Jerk/Push Press: both are at about 200 lbs.

– Clean: I hit 205 lbs last cycle and I can get more than that soon.

– Snatch: I hit 135 lbs, but if  I can learn to stay tight and support the weight, more weight won’t be an issue. I have the leg strength. It’s mostly technical.

Some things to keep in mind for the next cycle. Olympically, I need to focus on pulling BACK and thrusting my hips through the bar. I need to make contact and it needs to be hard. I got a little timid, but need to get the bar placed right (which I have done now) and get INTO the bar. I’ll keep working on it and I think I will move to a hang snatches to help. I’m not sure if I am going to do full cleans or a variation for my next cycle. Powerlifting wise, I need to make sure my hips don’t rise too quickly. On the deadlift I need to keep my back straight, pull back, and use my legs to drive. On squat I need to sit back more and drive my head into the bar first on my way up. On bench I need to work on my arch and leg drive (as usual). For weak points, I need to continue to work on posterior chain strength and hip strength and upper body wise I need to work on balancing my strength for each side. My chest needs work, my triceps need work, and my back needs work. Like Ryan said that one time, I’m new so everything is a weak point. If I keep doing what I’m doing I’ll be fine.

I need to keep working on keeping my whole hips loose, from hip flexor and rec fem to adductors. Also my rotator cuffs may need a little prehab work soon, since they are starting to pop again. I don’t want them causing any problems.

In my next cycle I think I will add in a little more cardio, both steady and interval. It will help me lean up a little, since I have already said how it would be really cool to be lean for the summer.

I need to figure out where I will be training this summer. Hopefully I can get to Micah and Connor’s powerlifting gym. Chaminade will work for most stuff too.

Rack Jerk and Military Press (Cycle 5 Week 3)

Yesterday I headed to the co-rec after CGT to set a PR on my rack jerk. So Jake and I went over, got a good RTS warmup. Catie came down after her workout to say hi as I was putting on my knee sleeves and shoes. I probably looked like a tool, whatever.

So we went to a rack and started our workout. My rack jerks were feeling really good, so I decided to take the jumps that would get me to a PR at 200 lbs for my last set. However, on 190 lbs I hit myself in the face with the bar (chin/mouth). So I obviously failed the lift and dropped the weight to the ground. So the redheaded b**** came over and yelled at me about how I’m not supposed to drop weights. Well that pissed me off for a couple reasons. I hit myself in the face, of course I’m going to drop it. Also the floor is made to drop weights on! She told me to stop what I was doing or do it on a platform. It’s impossible to do a rack jerk on a platform. You need a rack! So I did 190 lbs again, without hitting myself and I smashed it. I was going to do 200 lbs, but the b**** was staring me down the whole time and I didn’t want to get kicked out of the gym. So she kept me from getting a PR. Fuck her.

I moved on to military press, hitting 115 lbs for 3 reps on my top set. I am happy with this, since the military press is by far my worst lift and I got more than the required reps. BBB went well with 37.5 lbs. I did 45 pull ups supersetted. I have doing these during all upper workouts, but I don’t think I have documenting them very well.

After that came accessory with DB row (90 lbs), post delt raises (20 lbs), DB curls (35 lbs), and rope push downs (42.5 lbs and 35 lbs).

Military Press Day (Cycle 5 Week 2)

RTS warm up.

Military press: top set at 105 lbs for 3 reps. DB BBB with 37.5 lbs.

DB row supersetted with Post Delt. (85 lbs, 17.5 lbs)

DB curl and Rope push.

50 pullups total I think (that or 45).

 

Push Press and Military Press (Cycle 5 Week 1)

I went into the gym relatively late last night. Jake went with me, which was exciting. Also, he gets a green light from me; he worked hard.

We went in and foam rolled and did the RTS warmup. Then waited for a squat rack…

When we finally got one it was time for push press. Jake wasn’t very familiar with the movement, but he did his best anyways, doing his heaviest sets around 100 lbs. I did mine and worked my way up to a 25 lbs PR at 195 lbs!!! I was so pumped, especially since I missed my first attempt, but I smashed the second one! That was a lot of weight for me to put up. I solved the dilemma of the day, as Catie called it, of whether or not to set a PR – I most certainly did. I’m going to peak so well for next weekend.

Then we did military press, working off a 120 lbs training max; I got 6 reps at the top set of 100 lbs. The BBB sets went well, I did four sets with 35 lbs on fatz DB military. Then we did 3 sets of DB row (80 lbs) and post delt raises (15 lbs). Then we got some massive pumps with three sets of curls and rope push downs.

It was a great workout and I hope to have Jake come along another time! It’s fun for me to see what my friends can do in the gym. I mean, I know what I can do, but they don’t know what I can do or even what they can do. It’s a blast to have a buddy trying as hard as you are. Maybe that makes me sound like a jerk, but that’s not how I mean it.

Boxing and Military Press Day (Cycle 4 Week 2)

This day was done on Wednesday, making Tuesday this week’s day off. It was done altogether. Boxing at 6 and military press day following immediately on the morning.

At boxing practice we only me, mark, the new smelly kid, and coach Ralph. We had a great morning. With my shoulder being almost 100% I got a great workout. After practice I did some correctives and began lifting.

Military pressing went pretty well, with pain only occurring at the bottom of the first rep of each set. I got the warm up sets, the work sets, and the BBB DB sets in with pull-ups in between, then moving on to DB rows and posterior deltoid raises. These went well. I am able to use a lot more weight than I used to. Afterwards I tried to do my biceps and triceps work. My biceps would have none of it, feeling strained and aggravating my shoulder. However I did triceps work and called it a day.

I also got some good core work done at boxing.