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Also missed posting my cardio from yesterday and got some more in today.
Wednesday June 3, 2020 PM Cardio
Aerobic Base Building
Warmup Walk 5 mins - 0.3 miles
Jog 60 sec / Walk 90 sec - 1.32 miles
Cool down Walk 5 mins - 0.25 miles
Avg Heart Rate - 133 BPM
Thursday June 4, 2020 PM Cardio
Aerobic Base Building
Brisk/Power Walk 34:10 - 2.03 miles
Avg Heart Rate - 126 BPM
Friday June 5, 2020
Aerobic Base Building
Warmup Walk 5 mins - 0.3 miles
Jog 60 sec/Walk 90 sec - 1.33 miles
Cool down Walk 5 mins - 0.28 miles
Avg heart rate - 135 BPM
When I hit a quarter mile in my warmup walk via my Apple Watch I had walked further than my last couple warmup walks (last warmup also was slightly longer than the first one I used this with). Little irritated about that. Going to try to see if I can baseline through quarter mile by stopping where I was during the first walk to see if it just takes time for the watch to catch up.
Saturday June 6, 2020
ME Lower Body
Wenning Warmup 4 rounds
Seated Leg Curl Monster Mini x25
Standing Band Crunch Light Band x25
Beltless High Bar Squat
*45 2x5
*95x5
*135x5
*165x5
*195x5
225x5
255x5
285x5
Beltless Conventional Deadlift
*145x3
*185x3
*225x3
*265x3
295x3
325x3
345x3 (sweet)
Stationary Lunge/Split Squat
BW 2x20
Only got 3-4 hours of sleep and worked off a bang energy for this. I’m happy with it considering that. My deadlift has moved back up. First day back I hit 365 for a single and this triple puts me back around 380 I’m sure so. Also a belt typically adds 10% for me and wraps for squat another 10% so for singles I’m sure I’m around 405 on squat and deadlift with a small peak. But I am going to continue Beltless training for awhile; I want to be as strong Beltless as I was with a belt and wraps before. I’m also 185 now versus 200 so my relative strength will be up too. With better sleep I know I had some more.
Tomorrow I plan to hit a 5RM pause Bench; hopefully sleep is better tonight. Next week will be somewhat of a Deload.
Sunday June 7, 2020
ME Upper
Wenning Warmup 4 rounds
Pushdown Red Mini x15
Plate Rear Delt Raise 10’s x15
Pause Bench Press
*45 3x5
*95x5
*135x5
165x5
185x5
205x5
215x5
Incline DB Bench
70’s 2x8
Overhead Tri Ext (around bottom rack crossbar)
Red Mini x20,10
Barbell Shrug w/ 3 sec hold
95x15,12
Barbell Curl
65 3x8
Pretty good workout; good progress since coming back. During a linear meet prep on October 6, 2018 I hit 215x11 on pause Bench so I’m a ways off still but this is a lot of progress since starting as I could only hit 185x6 close grip at the start several weeks ago. I’m now up to 185x11 TnG regular Bench and 215x5 pause plus I’m lighter so I will take this and keep pushing.
Sunday June 7, 2020 (Night Cardio)
Aerobic Base Building
Warmup Walk 5 mins - 0.29 miles
Avg Heart Rate 117 BPM
Jog 90 sec / Walk 2 mins - 1.33 miles
Avg Heart Rate 136 BPM
Cool down Walk 15:28 - 0.93 miles
Avg Heart Rate 132 BPM
Going to make one cool down walk per week longer for the next 7 weeks to build my aerobic base more. Also my warmup walks aren’t staying in the aerobic zone so it’s important to keep my heart rate elevated after the jog/walk intervals to actually build the base. Requires at least 30 mins per session.
Tuesday June 9, 2020
DE Lower
Warmup - Dynamic Stretching/Drills
Broad Jump 5x1 (93”, 88”, 92”, 87”, 92”)
DE High Bar Squat w/ chains
*45 + 42 lbs in chain x3
*135 + 42 lbs in chain x2
*175 + 42 lbs in chain x1
200 + 42 lbs in chain 8x3 (crisp)
Bulgarian Split Squat
30’s 2x8 (2nd set on right leg messed up and plates under foot slid but finished set)
Unilateral Seated Leg Curl
Red Mini 3x12
Spread Eagle Sit-up
BW 2x8
Cut my grass about 5-6 hours before this. That ended up showing up as 2.35 miles with an avg heart rate of 127 BPS for 70+ minutes so that’s some good aerobic base building lol.
Wednesday June 10, 2020
RE Upper
Warmup
Band Pullapart Red Mini 4x25
Clap Push-up (plyometrics) BW 5x2
Bench Press (all TnG)
*45 5x10
*95x10
*135 2x5
*165x3
*195x1
195x10,8,6
(Rest 3-4 minutes between work sets at 195)
Band Assisted Pull-up
Light Band 2x10
Incline Chest Sup One Arm DB Row
50x8
30 2x10
Close Grip Push-up
BWx23,13,13
Standing DB Curl
20’s 3x15 (great burn on third set)
Neck Harness
10 lbs 2x15
30 lbs off my best 10RM from January at 225x10 but still 10-15 lbs down in bodyweight. Great workout today. Also first time doing band assisted pull-ups and I loved them to get more slow/controlled reps in. Will be time to Deload soon.
Late PM Cardio
Warmup Walk 5 mins - 0.31 miles
Jog 90 sec/Walk 2 mins - 1.31 miles
Cool down Walk 7:14 - 0.43 miles
Avg heart rate - 134 BPM
Looking good in here. Planning on competing this year? What's your BW goal?
[QUOTE=xRequiem;1607438431]Looking good in here. Planning on competing this year? What's your BW goal?[/QUOTE]
Thanks man. I would like to compete either late this year or early next; but my conditioning and bodyfat loss goals could conflict. My goal is at least to be 180 again; I looked my best at 174 back in 2015 though so that would be nice as well. But I want to very slowly get there (I’m hovering between 187-191 on any given day currently). The good thing is from what I’ve seen from many is the Deadlift seems to go up more than the other 2 lifts on a cut and that’s the lift I really want to PR at this year once I throw the belt back on.
How about you? Any particular goals this year?
Friday June 12, 2020
Aerobic Base Building (Week 2 Day 3)
Warmup walk 5 mins - 0.31 miles
Jog 90 sec/Walk 2 mins - 1.4 miles
Cool down walk 11:53 - 0.71 miles
Avg Heart Rate - 133 BPM
Covered more distance today. I can keep my heart rate in the aerobic zone and not over it easier while jogging slightly faster early morning upon waking since I haven’t had caffeine or activity throughout the day at that time. Heart rate did get up to 152 at one point but quickly came down upon walking.
Saturday June 13, 2020
ME Lower (somewhat of a Deload)
Wenning Warmup 4 rounds
Seated Leg Curl Monster Mini x25
Band Crunch Double Monster Mini x25
Standing Calf Raise BW x25
Reverse Band Squat (Beltless)
*45 + Reverse Light Band x5
*95 + Reverse Light Band x3
*135 + Reverse Light Band x2
*185 + Reverse Light Band x2
225 + Reverse Light Band x2
250 + Reverse Light Band x2
275 + Reverse Light Band x2
300 + Reverse Light Band x2
325 + Reverse Light Band x2
350 + Reverse Light Band x2 ~@8 RPE
(First time doing these; felt great. Less stress at bottom and kept RPE moderate so it acted more as a heavy deload)
Sumo Stiff Legged Deadlift (Beltless)
*135x6
185x6
215x6
245x6
285x6
Stationary Lunge
BW + 21 lbs (chain) x10
BW + 42 lbs (2 chains) x10
Loved this workout. Did not get carried away with reverse band work. Kept enough in the tank so I could hit some heavy singles next week on the main lifts without burning out before my first week back at work which will likely be more of a full Deload as I’m sure I’ll be working long hours and training that week will consist of short workouts.
Sunday June 14, 2020
ME Upper (Heavy Deload)
Wenning Warmup 2 rounds
Band Pushdown Red Mini x25
Plate Rear Raise 10’s x25
Reverse Band Pause Bench
*45 2x10 (no band)
*95x5 (no band)
*135 + Reverse Light Band x3
*185 + Reverse Light Band x2
*205 + Reverse Light Band x2
225 + Reverse Light Band x2
245 + Reverse Light Band x2
265 + Reverse Light Band x2
285 + Reverse Light Band x2
305 + Reverse Light Band x1 (~@8 to 8.5 RPE)
Neutral Grip Incline DB Press
60’s 3x6
Incline Chest Sup One Arm DB Row
60 3x6
Barbell Curl
75 3x6
Monday June 15, 2020
Aerobic Base Building (Week 3 Day 1)
Walk 5 mins - 0.29 miles
Avg Heart Rate - 119 BPM
2 rounds
Jog 90 sec/Walk 90 sec/Jog 3 mins/Walk 3 mins
1.26 miles
136 BPM
Cool down Walk 7:45 - 0.46 miles
Avg Heart Rate - 126 BPM
My pace during the jog/walk intervals was the same as my pace from last week when you factor in distance covered per minute. This was 18 mins of jogging/walking. Another 2 mins at the same pace would be 1.4 miles. My max heart rate was 149 versus being over 150 and my avg is consistent.
My resting heart rate upon waking was 56 BPM. That’s the lowest it’s been in years so this aerobic work is clearly doing good. I was doing anaerobic threshold work months ago which helped me lose my initial weight so that helped too.
Tuesday June 16, 2020
DE Lower
Wenning Warmup 2 rounds
Pull Through Double Monster Mini x15
Standing Crunch Double Monster Mini x15
Side to side lunge BWx15 (per leg)
DE Squat w/ bands
*45 + double monster mini x3
*95 + double monster mini x3
*135 + double monster mini x2
175 + double monster mini 6x2
Good Morning
*45x6
95 3x6 (3 sec negatives)
One Legged Calf Raise
BW 3x12
Side Bend
25 2x8 (3 sec negatives)
One of my feeder chains is stuck in the carabiner so I couldnt use them effectively today. Swapped to monster minis last second with less weight on the bar. Good for dropping volume anyway right before I hit some heavy singles this weekend on the main lifts before a full Deload next week. Just need to fix my chains for future use.
Wednesday June 17, 2020
ME Upper
Wenning Warmup 2 rounds
Pushdown Red Mini x20
Face Pull Red Mini x20
DE Bench w/ bands
*45 + double red minis 3x3
*75 + double red minis x3
*105 + double red minis x3
135 + double red minis 6x3 (2 sets normal, 2 sets close, 2 sets wide)
JM Press
*45x6
65x6
85x6
105x4
Pull-up
BW 6x3 (easy; may be good for 10+ wide grip come Sunday for 1 set of max reps)
Plate Shrugs w/ 3 sec squeeze
45’s 2x12
Aerobic Base Building post lifting
Warmup walk - 0.3 miles
2 rounds
90 sec jog/90 sec walk/3 min jog/3 min walk
Distance - 1.29 miles
Cool down walk 11:42 - 0.74 miles
Avg Heart Rate 129 BPM
My resting heart rate has been consistently in the mid 50’s at night and upon waking; it’s also dropping below 120 on my cool down walks which never happened before.
Friday June 19, 2020
Aerobic Base Building (Week 3 Day 3)
Warmup walk 5 mins - 0.3 miles
2 rounds
Jog 90 sec/Walk 90 sec/Jog 3 mins/Walk 3 mins
Distance - 1.22 miles
Cool down walk 22 mins - 1.27 miles
Avg Heart Rate - 138 BPM
Unfortunately my heart rate for up to 159 BPM at one point and stayed between 151-156 on the 3 min jogs; but at my age (25) the top of the aerobic zone is 156 BPM (80% of max heart rate). I need to slow my jogging pace down some so I can go the whole distance in the coming weeks in the aerobic zone. Sucks because it’s easy enough to maintain a faster pace but getting my heart rate above 156 will be detrimental to this phase of training. 5 more weeks of this running program left before I switch over to something more intense.
Otherwise feeling great! Ready for some singles on the big 3 this weekend before going into my next block of training for lifting.
Saturday June 20, 2020
ME Lower
Wenning Warmup 2 rounds
Seated Leg Curl Monster Mini x25
Standing Crunch Double Monster Mini x25
Standing Calf Raise BW x25
Squat (no belt)
*45 2x5
*135x3
*185x1
*225x1
*275x1
300x1
325x1
350x1
365x1 (around my old Beltless PR!)
Conventional Deadlift (no belt)
*135x1
*225x1
*275x1
315x1
350x1
385x1 (probably around my old Beltless PR!)
Superset
Good Morning 45 2x10
Stationary Lunge BW 2x10
Weighted Stationary Lunge
40 lb weighted vest + 21 lb chain 2x8
This was awesome. I peaked very well for this adding 30 lbs back to my Beltless squat and 20 lbs to my Beltless deadlift while running and at a lower bodyweight. Going to build a bigger base through more volume again starting next week after a Deload. Going to continue Beltless training in hopes of getting 405+ on both lifts without a belt.
Sunday June 21, 2020
ME Upper Body
No Wenning Warmup; jumped into warmups as seen below with bench 45 3x10 and pullaparts 3x10.
Pause Bench
45 3x10 (superset band pullaparts Red Mini 3x10)
95x5
135x3
180x1
215x1
235x1
250x1
255x1 (TnG)
OHP
45x5
70x3
95x1
115x1
125x1
135x0
Weighted Pull-up
BWx2
BW + 15 x1
BW + 25 x1
BW + 35 x1
BW + 45x0 (fail)
Backoff set
BWx8
Band Pushdown
100 reps (2 mins 17 secs)
50,20,20,10
Today I wanted to test everything on upper body. This week will be a Deload and then next I will enter a volume block to build my base some more.
Monday June 22, 2020
Aerobic Base Building (Week 4 Day 1)
Warmup Walk 5 mins - 0.3 miles
Jog 3 mins, Walk 90 sec, Jog 5 mins, Walk 2.5 mins, Jog 3 mins, Walk 90 sec, Jog 5 mins
Distance - 1.46 miles
Cool down Walk 21:08 - 1.24 miles
Avg Heart Rate - 135 BPM (highest 154 BPM)
My ankle is killing me tonight after this. Started the other day randomly 8+ hours after my last jog/walk or the day after. I need new running shoes. Prob gonna take a week off from running, will try to get my heart rate up some other way.
Very busy first week back to work. Finishing my Deload this weekend. Here are my 2 workouts from this week including today.
Wednesday June 24, 2020
Full Body Deload
High Bar Squat (Narrow)
45x10
135x10
150 2x8 (my right knee felt pain; this is why I avoid very narrow stances; normally go outside shoulder width or even wider and still hit depth. Will try just shoulder width or right outside next time)
135x10
Incline Bench
95 4x10
Plate Row
25’s 4x15
Saturday June 27, 2020
ME Lower Deload
Wenning Warmup 3 rounds
Leg Curl Red Mini x25
Calf Raise BW x20
Side Bend 10 lbs x15
Good Morning (Beltless)
*45x5
*95x3
135x3
160x3
185x3
Bulgarian Split Squat
BW 40 lb Weighted Vest 2x10
BW only x10
Decline Sit-up
BW 3x8
One Legged Calf Raise
BW 3x10
[QUOTE=musclehead09;1608274761]Saturday June 20, 2020
ME Lower
Wenning Warmup 2 rounds
Seated Leg Curl Monster Mini x25
Standing Crunch Double Monster Mini x25
Standing Calf Raise BW x25
Squat (no belt)
*45 2x5
*135x3
*185x1
*225x1
*275x1
300x1
325x1
350x1
365x1 (around my old Beltless PR!)
Conventional Deadlift (no belt)
*135x1
*225x1
*275x1
315x1
350x1
385x1 (probably around my old Beltless PR!)
Superset
Good Morning 45 2x10
Stationary Lunge BW 2x10
Weighted Stationary Lunge
40 lb weighted vest + 21 lb chain 2x8
This was awesome. I peaked very well for this adding 30 lbs back to my Beltless squat and 20 lbs to my Beltless deadlift while running and at a lower bodyweight. Going to build a bigger base through more volume again starting next week after a Deload. Going to continue Beltless training in hopes of getting 405+ on both lifts without a belt.[/QUOTE]
Looking good man. Have you already planned out your next cycle? If not, you should try the rts generalized intermediate routine if time permits. I've really enjoyed it and definitely gained a lot on all 3 lifts. Sometimes it can be a drag desdlift, squat and bench on the same day.
[QUOTE=xRequiem;1608949121]Looking good man. Have you already planned out your next cycle? If not, you should try the rts generalized intermediate routine if time permits. I've really enjoyed it and definitely gained a lot on all 3 lifts. Sometimes it can be a drag desdlift, squat and bench on the same day.[/QUOTE]
Thanks man! I looked through my old Instagram videos and saw I made my fastest progress from November 2017 to February 2018 before the flu, pneumonia and a kidney stone put me out for a few months. Then from May 2018 to December 2018 I had good results going into a meet.
I’d definitely consider RTS eventually. How long do your workouts typically take?
My programming back then was based around hitting a Variant @8-10 RPE then backing off 15-20% and hitting sets until I got to @8-10 RPE again. I’m gonna do that again for the next few months with each day having their own lift and an opposing lighter Variant. For example:
Tuesday Heavy OHP Variant/Light Bench
Wednesday Light Squat/Heavy Deadlift Variant
Saturday Heavy Squat Variant/Light Deadlift
Sunday Heavy Bench/Incline Press
Bench days can go before squat both days If I want and if I’m recovering enough I can add in optional Extra light days for extra arms, upper back, etc.
Definitely would consider RTS eventually maybe going into a meet.
Sunday June 28, 2020
Upper Deload
Warmup 2 rounds
Pullapart Red Mini x20
One Arm Pushdown Red Mini x20
Flat DB Bench
*30’s x10
*40’s x10
60’s x8
80’s x8
90’s x6 (good for these adjustable dumbbells which are much more difficult than set dumbbells)
Lat Pulldown
Red Mini 2x25
Barbell Curl (3 sec negatives)
45 3x10
Overhead Pushdown
Red Mini 2x15
Plate Bent Over Lateral
10’s 2x20
Tuesday June 30, 2020
Deadlift Day (w/ light squats)
Pause Squat
*45x3
*95x3
*135x3
185 5x3
Stiff Legged Deadlift
135x6
225x6
275x6 @8.5 RPE
Backoff set
225x6 (back was so fatigued I cut it here but had more in the tank)
Barbell Row
135 2x8
Walking Lunge (in driveway)
BWx15 per leg
BWx10 per leg
Lying Leg Raise
BW 3x10
Calf Raise
BWx27,15,10 (30 sec rest)
Everything is still Beltless this cycle. Decent first day after Deload. I may move my bench/OHP days before my squat/DL days not sure yet; but if I do I’d keep Rows with deadlifts and I can do lat work every day as desired.
Wednesday July 1, 2020
OHP Day (w/ bench accessories)
OHP
45x8
70x4
95 3x6
Weighted Push-up
BW + 40 lb vest x12,10,8
Skullcrusher
45 3x10
Side Raise
20’s 2x10
Band Face Pull
Double Red Mini x20,15,10
Sluggish from long work day and diet has been off for a couple days. Did some weighted pushups today and they were deceivingly hard. Will be benching on this day starting next week. Carried my Deload somewhat into today for upper body. Going to hit some upper body pull accessories tomorrow as I’m off from work.
Thursday July 2, 2020
Extra Back/Bis
Band Pullaparts
Red Mini 2x10
Assisted Pull-up
Monster Mini assistance 2x6
Band Lat Pulldown
Double Monster Mini 2x15
Barbell Curl
*45x8
65x6
80x6
65x8
Hammer Curl
20’s x15,10,8
Quick 20+ minute session.
Saturday July 4, 2020
Heavy Squat/Light Deadlift Day
Wenning Warmup 2 rounds
Lying Leg Curl Monster Mini x20
Standing Crunch Double Monster Mini x20
Side to Side Lunge BW x20 (per leg)
Beltless Pause Squat
*45x5
*95x4
*135x3
*185x2
225x1
255x1
285x1
300x1
315x2 @9 RPE
Backoff Sets
250x5 @8-8.5 RPE
250x5 @8.5-9 RPE
Sumo RDL
135x8
185 3x8
Bulgarian Split Squat
21 lb chain 2x10 (felt awesome and sucked at the same time; these always feel like cardio no matter how many reps or how much weight I use)
Calf Raise
21 lb chain 2x20
Sunday July 5, 2020
Heavy Bench Day
Wenning Warmup 2 rounds
Pullaparts Red Mini x25
Pushdown Red Mini x25
Pause Incline Bench
*45 3x10
*95x8
135x5
155x5
175x5 (probably a PR; did 185x6, 205x3 and 225x1 all TnG before but I do t remember my best paused set)
Backoff sets
135 3x6 (all @6ish RPE)
Flat DB Fly
30’s 2x8, 1x6 (last set shoulder felt weird; haven’t done DB Flys much cuz of that. Might be going too deep when I’ve done them in my garage gym with the Olympic DB handles)
One Arm Overhead Extension
30 1x8, 1x6
Chin-up (strict as possible)
BWx5,4,3,2
Incline Rear Lateral
30’s 3x10
Alternating DB Curl
30’s 4x8 (pump city)
Tuesday July 7, 2020
Light Squat/Heavy Deadlift
Wenning Warmup 2 rounds
Standing Crunch Light Band x20
Seated Leg Curl Light Band x20
Side to Side Lunge 21 lb chain x20 per leg (massive pump)
Speed High Bar Pause Squat (Beltless)
*45x5
*95x3
*135x2
*170x1
205 5x3 (crisp and fast)
Beltless Rack Pull (4th pin above crossbar standing on top 2 35’s per foot to make this below knee)
*135x3
*185x2
*225x1
*275x1
*315x1
365x1
405x1 (probably a Beltless PR!)
Backoff Set
315x10 (absolute hell being Beltless)
Calf Raise
BWx30,25