Monday morning I got up refreshed. I’ve had a week of deload and was ready to get back to work.
3x Warm Up @ 65#, 95#, 115#
8x Bent Over Row +
8x Hang Power Clean +
8x Front Squat +
8x Push Press/Push Jerk +
8x Back Squat
Military Press
5x Press @ 75#
5x Press @ 95#
5x Press @ 110#
10x Press @ [...]
This is supposed to be a deload week. I’m backing off the volume pretty significantly, playing with some exercises I haven’t worked in a while, and just kinda goin’ with the flow. I have no specific goals for this week - whatever calls my name will get my (short-term) attention.
General Warm Up
Some walking lunges
Some glute [...]
Wednesday 7 April
Bench Press Day
This was an abysmal day. I’m toying with a new set-up for the bench. I have been watching a few videos lately on the set up for a good powerlifting bench press, and I used Wednesday to try out some of the new ideas. It didn’t work out so well.
3x Warm [...]
Wednesday 31 March
Wednesday was deadlifting day.
3x Warm Up @ 65#, 95#, 115#
8x Barbell Row
8x Power Clean
8x Front Squat
8x Jerks
8x Back Squat
Deadlift
5x Deadlift @ 195#
3x Deadlift @ 275#
3x Deadlift @ 315#
8x Deadlift @ 355#
Assistance Work
7x Floor Press @ 185#
15x Zercher Squat @ 185#
8x Sit Ups (lvl #2) @ 10# (held behind head)
6x Floor Press @ 185#
10x [...]
Friday was Front Squat day in the 5-3-1. Good news. I came away with underwear intact.
Friday 26 March
3x Warm Up Barbell Circuit @ 65#, 95#, 115#
8x Bent Over Row
8x Power Clean
8x Front Squat
8x Jerk
8x Back Squat
Front Squats
5x Squat @ 130#
3x Squat @ 185#
3x Squat @ 210#
7x Squat @ 235#
Assistance Work & High Rep Back Squat
15x [...]
3x Warm Up Barbell Circuit @ 65#, 95#, 115#
8x Barbell Row
8x Power Clean
8x Front Squat
8x Jerk
8x Back Squat
Military Press
5x Press @ 75#
3x Press @ 105#
3x Press @ 120#
5x Press @ 135#
Assistance Work
12x Floor Press @ 185#
12x Zercher Squat @ 185#
10x Sit Ups (lvl#2) @ 10# (held behind head)
10x Floor Press @ 185#
10x Zercher Squat @ [...]
Two interesting things happened in the last few days. The most recent happened yesterday as the House of Representatives voted to enact some kind of health care insurance reform in the United States.
The other happened Saturday morning in St. Charles, MO. It was a far more local thing. It affected one person significantly, maybe another [...]
Wednesday
In light of Monday’s “warm up” issue, I backed off the weight a little in my opening circuits.
3x Warm Up @ 65#, 95#, 95#
8x Bent Over Barbell Row
8x Power Clean
8x Front Squat
8x Jerks
8x Back Squat
Ah…yes. Much better. In my 5-3-1 program, Wednesday was the day for Front Squats:
Front Squat
5x Front Squat @ 130#
5x Front Squat [...]
To recap since the last time I wrote anything here:
I trained a lot for the stair climb
I got violently ill for about 36 hours and couldn’t really eat anything substantial for about 12 days. Lost almost 10 pounds.
(Stupidly) continued to train anyway through those 12 days.
Nearly 1500 people raised more than $340k for the American [...]
Just a reminder, if you want to donate to the cause, you may do so on my fund-raising page. Even $5 and $10 donations add up to significant numbers. Last year the event raised just over $225,000 - mostly in small donations from lots of people. Thank you all in advance for your generosity.
Friday
6x
2:00 Treadmill [...]