Pain is weakness leaving the body

**blue9steel** · 02-08-2018, 10:06 AM

Thursday Feb 8 - Strength Pull Day C
-------------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 4x5x11wbw
Bent Over Rows 4x5x155
Smith Shrugs 5x10x175w95
Face Pulls 5x20x70
Deadlifts [SALL, BELT] 4x5x380w315/225M6

**blue9steel** · 02-09-2018, 10:59 AM

Friday Feb 9 - Strength Push Day C
-----------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press [HPCS] 4x5x136.25w95
ATG Squats 4x5x252w225/185P5T3/135P5T5/N95x10
Flat Bench 4x5x197w165/135
LP Calf Raises 5x10x455w315H/225H

Good workout today. Overall the new routine seems to be going well, weights are moving up in most cases, fatigue levels seem good, time is decent.

**blue9steel** · 02-12-2018, 09:00 AM

Walked 3.1 miles on Saturday with a 50lb pack. Jogged 4.0 miles on Sunday.

**blue9steel** · 02-12-2018, 09:02 AM

Monday Feb 12 - Power Pull Day C
----------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 3x3x23.5wbw
Bent Over Rows 3x3x165
Scapular Rows 5x10x90w60
Deadlifts [SALL, BELT] 3x3x420w315/225M4
Hip Thrusts 4x8x305w225

**blue9steel** · 02-13-2018, 08:42 AM

Tuesday Feb 13 - Power Push Day C
------------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press 3x3x146w95
ATG Squats 3x3x279w245/185P5T3/135P5T5/N95x10
Flat Bench 3x3x220.75w185/135
Tricep Dips 4x8x12.5wbw

**blue9steel** · 02-14-2018, 09:24 AM

Wednesday Feb 14 - Deload Pull Day
------------------------------------------
Posture Work [CHINx6-30s+NODx10]
Barbell Pullovers [SHLDx10x2] 3x8x66.5w45/bar
Split DB Row 3x10DPx80w60/40
Power Cleans {XLEGx3Ex25-40s} 5x3x135w95
Wrist Roller 3x3Ex77.5w50

First time for doing actual power cleans rather than hang cleans, went pretty well.

**blue9steel** · 02-15-2018, 09:02 AM

Thursday Feb 15 - Deload Push Day
-----------------------------------------
Warmup [BIKE-5m@15/18]
BTN Smith Press {HANGx4-50s} 4x8x106w65/bar
Overhead Squats 10x3x50wP185T3/P135T5/N95x10
Reverse Lunges 3x4Ex150w95/65
Incline Bench {PECSx15x3-50s} 3x8x140w95

F8:13B

Great session of overhead squats today, finally getting to the point where I'm doing halfway decent ones and my grip has moved about 3" closer in so I'm at the edge of the knurling now instead of all the way out at the collars. I'm going to start ramping up the weight on that and see how it goes.

Pretty happy with both deload days and the routine overall, no further changes planned for next macro cycle.

**blue9steel** · 02-20-2018, 09:49 AM

Friday Feb 16 - Mass Pull Day A
-------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 4x8xbw SETS: 8 6/2 5/3 5/3
Bent Over Rows 4x8x150
Scapular Rows 5x10x90w60
Smith Shrugs 5x10x175w95
Deadlifts [SALL] 3x3x325w275/225M8

F8:11S

Was feeling wiped out this morning but I ground my way through it. Had a long work day on Thursday that I think explains it.

**blue9steel** · 02-20-2018, 09:50 AM

Walked 3.1 miles on Saturday with a 50lb pack. Jogged 4.0 miles on Sunday.

**blue9steel** · 02-20-2018, 09:56 AM

Monday Feb 19 - Mass Push Day A
----------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press [HPCS] 4x8x115w95 SETS: 8 8 8 5/3
ATG Squats [BIKE-5m@15/18] 4x8x225w185P5T3/135P5T5/N95x10
Flat Bench 4x8x176w135
Leg Raises 4x10x25

I stuck with the same weight on OHP and that's starting to pay off, I should be able to do four good sets in a few weeks. Squats are starting to catch up and no longer making me feel like death though they're still surprisingly challenging at that weight for more volume. It turns out leg raises on my new routine are just much harder after using my core so much earlier in the workout, I'm keeping them but I'm going to drop 5lbs since the last set and a half or so has been pretty poor quality.

**blue9steel** · 02-20-2018, 10:02 AM

Tuesday Feb 20 - Strength Pull Day A
-------------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 4x5x11.25wbw
Bent Over Rows 4x5x160
Smith Shrugs 5x10x175w95
Face Pulls 5x20x70
Deadlifts [SALL, BELT] 4x5x380w315/225M6

F8:08S

Workout went well today. Bent rows are starting to approach decent weights, I think I've found my level for 4x8s but 4x5 and 3x3 are still settling in, new form definitely feels better than the old one. Did my mid cut calorie adjustment this weekend after comparing results and theory, sometimes losing weight is annoying, my numbers dropped again so I had to cut half my coffee creamer and some fruit. That said things are going well so far and with four weeks left I think I'm going to hit a new low this cycle.

**blue9steel** · 02-21-2018, 09:11 AM

Wednesday Feb 21 - Strength Push Day A
-----------------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press [HPCS] 4x5x136.5w95
ATG Squats 4x5x252.5w225/185P5T3/135P5T5/N95x10
Flat Bench 4x5x197.5w165/135
LP Calf Raises 5x10x460w315H/225H

**blue9steel** · 02-22-2018, 12:12 PM

Thursday Feb 22 - Power Pull Day A
------------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 3x3x24wbw
Bent Over Rows 3x3x170
Scapular Rows 5x10x100w60
Deadlifts [SALL, BELT] 3x3x420w315/225M4
Hip Thrusts 4x8x305w225

**blue9steel** · 02-26-2018, 09:02 AM

Friday Feb 23 - Power Push Day A
---------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press 3x3x146.5w95
ATG Squats 3x3x279.5w245/185P5T3/135P5T5/N95x10
Flat Bench 3x3x221w185/135
Tricep Dips 4x8x13wbw

F7:37S

**blue9steel** · 02-26-2018, 09:18 AM

Walked 3.1 miles on Saturday with a 50lb pack. Jogged 4.0 miles on Sunday.

**blue9steel** · 02-26-2018, 09:20 AM

Monday Feb 26 - Mass Pull Day B
---------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 4x8xbw SETS: 8 6/2 5/3 5/3
Bent Over Rows 4x8x151
Scapular Rows 5x10x100w60
Smith Shrugs 5x10x175w95
Deadlifts [SALL] 3x3x325w275/225M8

F8:22B

**blue9steel** · 02-27-2018, 10:20 AM

Tuesday Feb 27 - Mass Push Day B
----------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press [HPCS] 4x8x115w95
ATG Squats [BIKE-5m@15/18] 4x8x225w185P5T3/135P5T5/N95x10
Flat Bench 4x8x176w135
Leg Raises 4x10x20

Managed all four sets of OHP today so it looks like I was right to stick with that weight. Leg raises went much better at the lower weight when doing them after squats.

Why is it that personal trainers think that using one of the gym's only two power cages is a good place to do circuit training for their client? This is especially aggravating when the exercises don't even require the use of a cage.

**blue9steel** · 02-28-2018, 09:40 AM

Wednesday Feb 28 - Strength Pull Day B
-----------------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 4x5x11.5wbw
Bent Over Rows 4x5x165
Smith Shrugs 5x10x180w95
Face Pulls 5x20x70
Deadlifts [SALL, BELT] 4x5x385w315/225M6

F8:23B

**blue9steel** · 03-02-2018, 02:04 PM

Thursday Mar 1 - Strength Push Day B
--------------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press [HPCS] 4x5x136.75w95
ATG Squats 4x5x252.5w225/185P5T3/135P5T5/N95x10
Flat Bench 4x5x198w165/135
LP Calf Raises 5x10x460w315H/225H

F8:07S

**blue9steel** · 03-02-2018, 02:06 PM

Friday Mar 2 - Power Pull Day B
-------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 3x3x25wbw
Bent Over Rows 3x3x175
Scapular Rows 5x10x110w60
Deadlifts [SALL, BELT] 3x3x420w315/225M4
Hip Thrusts 4x8x315w225

F7:38S

Felt good this morning and didn't want to mess with loading so I jumped 10lbs on hip thrusts instead of 5lbs, went fine.

**blue9steel** · 03-06-2018, 09:32 AM

Walked 3.1 miles on Saturday with a 50lb pack. Jogged 4.0 miles on Sunday.

**blue9steel** · 03-06-2018, 09:34 AM

Monday Mar 5 - Power Push Day B
----------------------------------------
Warmup [BIKE-5m@15/19]
Overhead Press 3x3x147w95
ATG Squats 3x3x279.5w245/185P5T3/135P5T5/N95x10
Flat Bench 3x3x221.25w185/135
Tricep Dips 4x8x13.5wbw

**blue9steel** · 03-06-2018, 09:35 AM

Tuesday Mar 6 - Mass Pull Day C
--------------------------------------
Posture Work [CHINx6-30s+NODx10]
Chinups 4x8xbw SETS: 8 6/2 6/2 5/3
Bent Over Rows 4x8x152
Scapular Rows 5x10x110w60
Smith Shrugs 5x10x180w95
Deadlifts [SALL] 3x3x325w275/225M8

F8:18B

**blue9steel** · 03-07-2018, 03:09 PM

Wednesday Mar 7 - Mass Push Day C
-------------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press [HPCS] 4x8x115w95 SETS: 8 8 8 4/2/2
ATG Squats [BIKE-5m@15/18] 4x8x225w185P5T3/135P5T5/N95x10
Flat Bench 4x8x176w135
Leg Raises 4x10x20

F8:18B

**blue9steel** · 03-08-2018, 09:57 AM

Thursday Mar 8 - Strength Pull Day C
-------------------------------------------
Posture Work [CHINx6-40s+NODx10]
Chinups 4x5x11.75wbw
Bent Over Rows 4x5x170
Smith Shrugs 5x10x180w95
Face Pulls(3s) 5x10x70
Deadlifts [SALL, BELT] 4x5x385w315/225M6

Lowered the reps on face pulls but added a three second pause, going to try that for a while and see how it goes.

**blue9steel** · 03-09-2018, 01:29 PM

Friday Mar 9 - Strength Push Day C
-----------------------------------------
Warmup [BIKE-5m@15/18]
Overhead Press [HPCS] 4x5x137w95
ATG Squats 4x5x252.5w225/185P5T3/135P5T5/N95x10
Flat Bench 4x5x198w165/135
LP Calf Raises 5x10x465w315H/225H

F7:56S

**blue9steel** · 03-13-2018, 09:10 AM

Walked 3.1 miles on Saturday with a 50lb pack. Jogged 4.0 miles on Sunday.

**blue9steel** · 03-13-2018, 09:11 AM

Monday Mar 12 - Power Pull Day A
----------------------------------------
Posture Work [CHINx6-40s+NODx10]
Chinups 3x3x25.5wbw
Bent Over Rows 3x3x180
Scapular Rows(3s) 5x10x100w60
Deadlifts [SALL, BELT] 3x3x425w315/225M4
Hip Thrusts 4x8x315w225

F8:17B

Added a three second pause on scapular rows, felt like it went pretty well.

**blue9steel** · 03-13-2018, 09:13 AM

Tuesday Mar 13 - Power Push Day C
------------------------------------------
Warmup [BIKE-5m@15/19]
Overhead Press 3x3x147.5w95
ATG Squats 3x3x280w245/185P5T3/135P5T5/N95x10
Flat Bench 3x3x221.5w185/135
Tricep Dips 4x8x14wbw

F8:01B

I felt pretty good this morning so I went for it on squats, besides it saved time on loading. Nailed it! Progress on squats is slow but it's coming along.

**blue9steel** · 03-14-2018, 09:19 AM

Wednesday Mar 14 - Deload Pull Day
------------------------------------------
Posture Work [CHINx6-40s+NODx10]
Barbell Pullovers [SHLDx10x2] 3x8x67w45/bar
Split DB Row 3x10DPx80w60/40 SETS: 10 8 8
Scapular Rows 3x10x100w60
Power Cleans {XLEGx3Ex25-40s} 5x3x140w95
Wrist Roller 3x3Ex77.75w50

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