Foundation of Fitness

[ddog171]

Cycle 9 Week 2 Workout 3
11/08/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 150
1 x 3 x 180
1 x 3 x 210
1 x 3 x 240
1 x 3 x 275

First rep felt great, on the way up of the second rep I hit the safety hooks and had to gather my senses back, I had a lot of trouble locking out the third rep but it got done. I easily could have got four on this if I wouldn’t have hit those hooks.

Rows
3 x 10 x 160

I will stick with this weight next week

Pushups
5 x16

80 total reps, added one rep to each set.


Pullups
3 x 6 x BW
1 x 5 x BW

Conditioning
15:00 minute run at 6.1 @ 1% incline.

Decent workout, bench got me a little upset, but I will rebound as I still made my required reps.

[HARRYBEAST]

Good work man. I almost did the same thing today while benching

[ulsak]

Awesome bench, broseph!

I saw your post at my log about unsubbing, and my fat fingers did that too with yours earlier when I was browsing the logs on my iPhone..quid pro qou as romans would have said..

[MatTheCur]

Solid benching man!

[ddog171]

5/3/1
Cycle 9 Week 2 Workout 4
11/09/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

3 x 4 of 36” Box jumps.

Did these before starting squats. Real confidence booster.

Squats
1 x 10 x 45
1 x 5 x 140
1 x 5 x 175
1 x 3 x 205
1 x 3 x 240
1 x 3 x 275
1 x 6 x 310

Wanted 6 and that is what I got, first 4 felt relatively easy, the last two a little harder.


Lunges
5 x 16 x BW (8 each leg)

I will go to 16 next week.

Seated Calf Raises
5 x 12 x 80

Pullups
4 x 6 x BW

Decline Situps
5 x 15


Conditioning
9 x 1:00 at 8.6/1:00 at 3.0 (1% incline)

I am really liking this bodyweight template, and the limited rest between sets on the accessory, those box jumps are a great way to add to your warm up also. I can see myself sticking with this template till spring and then revisiting it often after the powerlifting template.

[ddog171]

Good work man. I almost did the same thing today while benching

Solid benching man!

Thanks guys!

Awesome bench, broseph!

I saw your post at my log about unsubbing, and my fat fingers did that too with yours earlier when I was browsing the logs on my iPhone..quid pro qou as romans would have said..

Thanks, and I have noticed that it does this every once in awhile, a couple other posters have noticed the same.

[Jasonk282]

Nice squatting.

[ddog171]

5/3/1
Cycle 9 Week 3 Workout 1
11/12/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Press
10 x 45
5 x 70
5 x 85
3 x 105
5 x 135
3 x 150
3 x 170

Last time I did this weight I got 4, so I lost a rep, put added volume and weight to the previous sets, so it is probably a trade off. The first two work sets felt really light and flew up, the last set, not so much. Thought I had a fourth in me, but could only get it half way. I also supersetted 2 chinups with each warm up set, gotta start somewhere.


Dips
4 x 10 x BW
1 x 6 x BW

46 total reps. Same as last week.

Chins
4 x 6 x BW
1 x 5 x BW

Same as last week, but I also added the warmup chins this week


Push ups
25
25

Conditioning
15:00 treadmill run at 6.1 @ 1%

[ulsak]

presses are the tough to progress for me too. The last session was a struggle..
It's a huge poundage, dog!

[ddog171]

presses are the tough to progress for me too. The last session was a struggle..
It's a huge poundage, dog!

Thanks!

Yeah, this is the hardest lift for me to progress on. Small steps and time. Patience + Persistance = Progress!

[HARRYBEAST]

OHP is one of the hardest for everyone. It sucks. Nice pressing man!

[jshaw5]

Nice pressing man. You still hit your reps, you'll hit more next time. OHP is tough.

[ddog171]

5/3/1
Cycle 9 Week 3 Workout 2
11/13/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg


Deadlift
5 x 165
5 x 205
3 x 245
5 x 310
3 x 350
3 x 390 PR

310 felt light coming of the floor. The first two reps at 390 felt solid, the last rep was a bit of a struggle, but I locked it out. Next cycle calls for 400, but I might add 5 lbs. and go for a 4 plate pull.

Standing Leg Curls (1 leg)
5 x 10 x 55

Pike Sit ups
5 x 12

SeatedCalf Raises
5 x 12 x 80

Conditioning
Did not do.

No conditioning, but a good workout overall.

[Jasonk282]

5/3/1
Cycle 9 Week 3 Workout 2
11/13/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg


Deadlift
5 x 165
5 x 205
3 x 245
5 x 310
3 x 350
3 x 390 PR

310 felt light coming of the floor. The first two reps at 390 felt solid, the last rep was a bit of a struggle, but I locked it out. Next cycle calls for 400, but I might add 5 lbs. and go for a 4 plate pull.

Standing Leg Curls (1 leg)
5 x 10 x 55

Pike Sit ups
5 x 12

SeatedCalf Raises
5 x 12 x 80

Conditioning
Did not do.

No conditioning, but a good workout overall.

Nice PR. I'm with you on the 4 plate.

[ddog171]

Nice PR. I'm with you on the 4 plate.

Thanks!

[Jasonk282]

Thanks!

Next cycle has me going for a 310 squat...I think the 3 plates will be what I'll do

[jshaw5]

Damn nice pulls man. I would've done a 15 lb jump a long time ago, I hate dealing with 2.5 lb plates lol.

[HARRYBEAST]

Nice Pulls!

I tend to run out of time on for conditioning on Deadlift day too. It kinda works out now because for the most part my soccer league is Tuesday nights so I get a good conditioning session in there

[MatTheCur]

Jelly of those pulls man! Coming along quite nicely!!

[ddog171]

Cycle 9 Week 2 Workout 3
11/15/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 150
1 x 3 x 180
1 x 5 x 225
1 x 3 x 260
1 x 1 x 290

The first rep at 290 flew up, tried for a second, but I could not lock it out. Happy with the one solid rep though!

Rows
3 x 10 x 165

Decided to up it 5 lbs. from last week, these were tough.

Pushups
5 x 17

85 total reps, added one rep to each set.

Pullups
4 x 6 x BW

Conditioning
10 x 1:00 run at 8.6 at 1% incline/1:00 walk at 3.0 at 1% incline.

Great workout today. It is an awesome feeling when I am driving home from the gym after accomplishing a hard workout and I am closer to attaining some personal goals.

[Jasonk282]

Nice workout. It's awesome when you know you are nearing your own goals.

[jshaw5]

Nice benching man. 3 plates is just around the corner

[ddog171]

Nice workout. It's awesome when you know you are nearing your own goals.

Nice benching man. 3 plates is just around the corner

Thanks!

[ddog171]

5/3/1
Cycle 9 Week 3 Workout 4
11/17/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

3 x 5 of 36” Box jumps.

Did these before starting squats. Liking these a lot for a warmup.

Squats
1 x 10 x 45
1 x 5 x 140
1 x 5 x 175
1 x 3 x 205
1 x 5 x 260
1 x 3 x 295
1 x 4 x 330
1 x 7 x 295 – Drop set

On the 330 the 3rd rep felt like I didn’t go as low, the last rep I now I did, and it was a little harder getting out of the hole. Decided to throw in a drop set at my first work set weight and got 7 reps.


One leg squats
5 x 16 x BW (8 each leg)

Switched up from lunges to these, and these were a killer. My quads were on fire, throw in that extra set of squats on top of this and I should have fun walking tomorrow.

Seated Calf Raises
5 x 12 x 85

Pullups
4 x 6 x BW

Decline Situps
5 x 15

Conditioning
Did not do.

I was fried at the end of the workout. It would have been tough going doing conditioning. Quality session to finish off the cycle, on to deload.

[Jasonk282]

You know you hit it hard when you don't want to do conditioning afterwards.

[ddog171]

5/3/1
Cycle 9 Week 4 Workout 1 DELOAD
11/19/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Press
10 x 45
5 x 70
5 x 85
5 x 105

Dips
3 x 5 x BW

Deadlift
5 x 165
5 x 205
5 x 245

Standing one leg curl
3 x 8 x 50

Conditioning
5 sets of:

1 lap (1/9 mile)
15 Pushups
1 lap (1/9 mile)
10 pike situps

Completed in 13:50

Good deload workout. My quads are still a little sore from Saturday’s workout. Conditioning felt good today, last cycle I only could get 4 sets of the circuit, this time I got five and I was not hurting as bad. Conditioning must be coming along.

[Jasonk282]

Nice steady deload. and good job on the conditioning

[ddog171]

5/3/1
Cycle 9 Week 4 Workout 2 DELOAD
11/23/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Squat
10 x 45
5 x 140
5 x 175
5 x 205

Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 150
1 x 5 x 180

Pendlay Rows
3 x 7 x 135

On leg squat
3 x 5 (each leg)

Conditioning
5 sets of:

1 lap (1/9 mile)
15 Pushups
1 lap (1/9 mile)
10 pike situps

Completed in 12:28

Another good deload workout and conditioning, must have been all the turkey and potatoes yesterday. Hope everybody had a great Thanksgiving! Cycle 10 starts Monday.

[ddog171]

5/3/1
Cycle 10 Week 1 Workout 1
11/26/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Press
10 x 45
5 x 75
5 x 90
3 x 110
5 x 120
5 x 135
6 x 155
8 x 120 – Drop set

The first five of these were easy, on the sixth rep I felt the bar go a little too far forward on the way up and it became a little struggle. I would of got at least seven if it was not for my form breakdown. The drop set was a killer.


Dips
3 x 10 x BW
1 x 8 x BW
1 x 6 x BW

The extra set of press took its toll on these and the pushups.


Chins
4 x 6 x BW
1 x 5 x BW

Push ups
30
22

Conditioning
15:00 treadmill run at 6.2 @ 1%

[jshaw5]

Strong pressing man. Did you even try for a 7th? That drop set sounds brutal too.