Warpath

**DCSpartan** · 08-30-2018, 05:34 PM

Try to get a journal back and running here. Chronic injuries took the steam out of the old one. Not doing BJJ anymore, so that should help.

Here's a clip form Jocko to get things started:

https://www.youtube.com/watch?v=HmQ-ujcdaAI

**DCSpartan** · 08-30-2018, 05:41 PM

This is from a few days back, work is very erractic this week.

Following Steve Shaw's Massive Iron Programming. Basically slightly more reps than the usual 5x5 or 5/3/1 program I have done.

Bench Press.
Goal: 4 sets 30 reps
Actual: 185 lbs 10, 8, 6, 4 (38 reps total so I stay at this weight till I break 40. I really dropped off on that last set)

One arm rows
Goal: 3 sets 40 reps
Actual: 50 lbs 15, 15, 10 (hit my rep goal so next week will go up to 55lbs)

Arnold Rows
Goald 3 set 35 Reps
Actual: 35 lbs 15, 10, 6 (stay at the weight)

facepulls 3 sets 40 reps (not worried about the weight just getting the rear delts some love)

Triceps pressdowns 3 sets 40 reps
80 lbs 15, 15, 10 (go up next week)

DB curls
Goal: 3sets 40 reps
25 pounds 12, 8, 8,

This was more volume than I sually do, and I felt it afterwards and the next day.

**DCSpartan** · 08-30-2018, 05:46 PM

This is what I did today. In case anyone is really wondering, no lower body work yet, I broke my foot 40 days ago and just got cleared by the doc so I am getting back into things slowly. Like with the first day, sets 3 and 4 can really smoke me out.

Military Press
Goal: 4 sets 30 reps
115 for 9, 7, 4, 5, = 25 reps

Hammer Row Machine
Goal: 3 sets 25 reps
3 plates on each side for 5, 6, 7, reps

DB Presses
Goal: 3 sets 35 reps
50 pounds 15, 10, 10 (this was light)

Pullups
3 x AMAP
5,3, 4

Close Grip Bench Press
3 sets 25 reps
185 at 8, then 3 (was smoked)

Preacher Curl Machine
4 sets 40
45 for straight sets of 10

Gonna try a light run tomorrow am and if the foot is feeling okay will try a lower body workout in the PM.

**DCSpartan** · 08-31-2018, 04:43 PM

Did my first lower body workout since I broke my foot 6 weeks ago. On one hand, it was absolutely terrible, my warmups back in May were tougher. On the other hand, I'm back working lower body again and the deconditioning will correct itself quickly.

Deadlifts
4 sets of 5 at 120kg - this was way more taxing physically and mentally than it should have been, but at least I put some load on the foot and it held up

Leg press
1 set of 10 1 plate
2 sets of 10 2 plates

3 sets of 10 on the GHD

30 minutes on the elliptical.

I was really spent afterwards. Have to stay consistent and get the legs back into it.

**DCSpartan** · 09-03-2018, 07:18 AM

35 minute run on Saturday, second one since the foot broke. Not that taxing but the joints are taking some time to get back into things. Ankle and knee got sore which is why I cut it short. Will keep on doing small runs until they turn into larger ones.

**DCSpartan** · 09-03-2018, 12:48 PM

Better workout today than roughly a week ago.

Bench 185 lbs
Rep Goal 30 - actual 12, 9, 7, 4 = 32 reps ^

One Arm rows 55 pounds
Rep Goal 40 = 15, 15, 15 = 45 reps ^

Arnold Press 35 Pounds
rep Goal 35 = 20, 10, 6 = 35 reps ^

Tricep Pushdowns - 3 sets of 10-15 reps

CUrl Machine - 3 sets of 12 with 55 pounds

Dip Machine - 3 sets of 15 at 120 pounds

BB curl - 25, 15, 10 reps

Two sets of Face Pulls

45 minutes cardio on the elliptical

Good improvement today.

**DCSpartan** · 09-05-2018, 05:19 PM

9/4 (yesterday) was a light run in the morning. Still getting some joint pain.

**DCSpartan** · 09-05-2018, 05:20 PM

Today was a light workout.

Some basic olympic lifts. Worked up to a 135 pound power clean which went up easy then my right glute and hip locked up, which has never happened before. Waited a few minutes and did it again and the same thing happened. Will see how it goes next week.

Did some easy power snatches getting the form back.

Finsihed it off with 4 sets of sled pushes, for the the first time. Great HIIT workout.

**DCSpartan** · 09-07-2018, 04:24 PM

Today was another improving upper body workout:

Military Press
Goal: 4 sets 30 reps
115 for 12, 8, 6, 6, = 30 reps

Hammer Row Machine
Goal: 3 sets 25 reps
3 plates on each side for 5 reps, moved down to 2 plates for 12. Will probably go halfway next time and throw in a 25 pound.

DB Presses
Goal: 3 sets 35 reps
55 pounds about a 30 degree incline for 15, 10, 6 (last set was rough)

Pullups
3 x AMAP
5,4, 2

Then some arm work and accessories.

**DCSpartan** · 09-11-2018, 04:05 PM

Saturday 9/8 was a 25 minute jog

**DCSpartan** · 09-11-2018, 04:07 PM

Sunday 9/9 was lower body.

Deadlifts - much better.

4 sets of 5 at 140 kg

Leg Press Machine - worked up to 3 sets of 10 with 3 plates. Still need to strengthen the ankle and knees a little.

Glute ham Device - 3 sets of 10.

Coming off one of the worse deadlifting workouts Ive had inthe last 20 years, this was an improvement.

**DCSpartan** · 09-11-2018, 04:08 PM

9/10 was upper body.

Bench Press
4 sets of 190 at 13, 7, ,5, 5. Felt real good about tearing up a set f 13 reps.

One arm DB rows.
60 pounds at 15, 15, 10 reps

Arnold Presses
40 lbs at 10, 6, 6, reps - this kicked my but, maybe I spent myself benching

Then some direct arm work.

**DCSpartan** · 09-20-2018, 05:52 PM

Had to work the weekend and then was out for a few days with a respiratory bug.

Bench Press
205 pounds at 12, 8, 5, 5, reps.. Great improvement over 3 weeks (more reps at over 10% more weight)

DB rows
65 pounds for 2 sets of 15

had to cut it short today, but made my goal so its all good.

**DCSpartan** · 09-21-2018, 06:19 PM

Hitting deadlifts today

3 sets of 3 at 160kg

good progress from the start of the month.

May try squatting on sunday

**TM79** · 09-21-2018, 06:39 PM

Howdy DC. I was intrigued by the "goal of 30 reps" part of your earlier posts this month. That is generally how I program my training sessions only I usually go for more volume. Glad you're getting back at it after some injuries. I'll try to check in when I can. Keep up the good work.

**DCSpartan** · 09-22-2018, 10:58 AM

Yeah its Steve Shah's Massive Iron Program. Its a little more volume than usual and its been working well so far.

**DCSpartan** · 09-22-2018, 10:58 AM

Today was 60 minute slow jog.

**DCSpartan** · 09-23-2018, 04:19 PM

Today was upper body

OHP
120 pounds at 12, 8, 5, 5 reps

T bar rows 3 plats 3 sets of 10

DB incline presses
60 pounds 15, 13, 9 reps

Pullups 6, 6, 5

some arm work

**DCSpartan** · 09-30-2018, 05:14 PM

9.26 was upper body

Bench 210 for 6, 6, 5, 4, reps - major down workout.

Just wasnt feeling it so did a bunch of machines afterwards

**DCSpartan** · 09-30-2018, 05:15 PM

9/29 was upper body

OHP Press 125 pounds for 12, 6, 6, 6 reps good go up next time

T bar row 3 plats for 12, 10, 12 reps

DB inclinces, 70 pounds for 11, 6, 6 reps

Pullups 7,6, 5

arm work

showing some improvement

**DCSpartan** · 09-30-2018, 05:16 PM

9/30 was olympic lifting and lower body

Power Cleans, 5x2 at 135

Deadlifts 3x3 at 170kg

Farmer Walks, 4 walks with 100 pounds in each grip, about 50m a walk.

**DCSpartan** · 10-02-2018, 04:09 PM

10/1 was a good upper body session.

Did 45 minutes cardio in the am.

Benching was 215 for 10, 8, 3, and 4 reps - was obviously wiped after the second set. But its a big gain in a month.

DB rows was 75 pounds for 15, 10, 10 reps. May stay at this weight for awhile, it was really tough.

Arnold presses were 35 pound DBs for 10, 8, 8 reps - heavy benching and rowing wipes me out for this.

Did lat pulldowns with a neutral grip device, will look it up and post it here. Best handle for back exercises I have ever used.

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