Monday Dec 30 - Power Pull Day
--------------------------------
Pullups {HOLDx3-30s} 3x3x44.25wbw
V Pulldowns (3s) 3x12DPx140w100 SETS: 9 9 5/4
Bent Rows [DORSx3-60s] 3x3x242w185
Deadlifts 3x3x455w315M6
|
Thread: There is no spoon
-
12-30-2019, 01:26 PM #121
-
12-30-2019, 01:47 PM #122
-
12-30-2019, 01:56 PM #123
-
01-08-2020, 10:35 AM #124
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
No workout Tuesday Dec 31st. My wife had some illness that was going around and managed to share it with me. Got up to workout and ended up going back to sleep on the couch instead since I couldn't keep my eyes open. Felt somewhat better by the next day though. Thanks to several bouts with Pneumonia as a child and a zillion inoculations in the Marines my immune system packs some serious firepower.
Wednesday Jan 1st - Power Push Day
-------------------------------------------
Warmup [BIKE-5m@16]
Overhead Press 3x3x159.5w95
Squats 3x3x297w225/135P5T5
Bench 3x3x204w135
Dips 3x8x38wbw
-
-
01-08-2020, 10:37 AM #125
-
01-08-2020, 10:39 AM #126
-
01-08-2020, 10:44 AM #127
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
Saturday Jan 4th - Assist Day
----------------------------------
Band Bench (Purple-small) 3x5x100
Pushups 3xRP SETS: 10 10 10 10 10
DB Flys 3x12DPx15 SETS: 10 10 10
Band Squats (Purple-small) 3x5x100
Band Good Mornings (Purple-small) 3x5x95
I was feeling better by Saturday and decided to do a bit of extra work to make up for Tuesday. I'm experimenting with the idea of doing a bench & squat assistance day at the end of the cycle since those lifts have lagged my deadlifts. Banded exercises were with the pegs in the rack, the bands wrapped around the bar and the bar had weights on it. I haven't completely decided if this is a permanent addition yet but I did like the variations.
-
01-08-2020, 10:48 AM #128
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
Monday Jan 6th - Mass Pull Day
-------------------------------------
Posture Work [CHINx6-40s+NODx20]
Neutral Pullups 3x8xbw SETS: 8 6/6 6/6 6/5 **Managed to accidentally do chinups instead again
Cable Rows (3s) 3x12DPx160w110 SETS: 10 10 10 **Dropped weight to improve form, going to work my way back up
Overhead Shrugs 3x15DPx95 SETS: 14 14 14 **Not totally sure I'm doing these correctly but it feels ok
CS::Power Cleans/GHR 3x5x169w135 :: 3x10DPxbw (green) SETS: 7 7 7
-
-
01-08-2020, 10:50 AM #129
-
01-08-2020, 10:53 AM #130
-
01-09-2020, 09:43 AM #131
-
01-10-2020, 09:33 AM #132
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
Friday Jan 10 - Power Push Day
-------------------------------------
Warmup [BIKE-5m@16]
Overhead Press 3x3x159.75w95
Squats 3x3x297w225/135P5T5
Bench 3x3x204w135
Dips 3x8x38.5wbw
I had a good workout today, but the funny part is that it was the wrong one. I was supposed to do a pull day today, not push, apparently I hadn't had enough coffee before I wrote out my list for the day and didn't realize till I was about half way through. Oh well, at least iron was being moved around.
-
-
01-13-2020, 09:30 AM #133
-
01-15-2020, 01:23 PM #134
-
01-15-2020, 01:24 PM #135
-
01-16-2020, 04:07 PM #136
-
-
01-17-2020, 10:23 AM #137
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
Friday Jan 17 - Mass Pull Day
---------------------------------
Posture Work [CHINx6-40s+NODx20]
Neutral Pullups 3x8xbw SETS: 8 6/6 6/6 6/5 **Actually did the right exercise today, hurrah!
Cable Rows (3s) 3x12DPx160w110 SETS: 11 11 11
Overhead Shrugs 3x15DPx95 SETS: 16 15 15
CS::Power Cleans/GHR 3x5x169w135 :: 3x10DPxbw (green) SETS: 8 8 8
Power cleans have been a bit stuck lately, but it feels like I'm slowly overcoming the plateau. Rep quality has been improving, and fatigue has gotten a bit more reasonable, hopefully I can start moving up again soon. GHRs continue to improve after my reset.
-
01-19-2020, 12:01 PM #138
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
Sunday Jan 19 - Circuit Training
--------------------------------
BIKE-5m@16
Power Clean / OHP / Front Squat 5x95
DB Curl 10Ex15
Tricep Pushdowns 20x20
Situps 5xBW
I felt like messing around in the gym so I setup a few stations and did about an hours worth of circuit training. I went around five times. The curls were a bit light but everything else worked out pretty well.
-
01-20-2020, 11:23 AM #139
-
01-21-2020, 11:46 AM #140
-
-
01-22-2020, 09:48 AM #141
-
01-23-2020, 09:17 AM #142
-
01-27-2020, 11:29 AM #143
-
01-27-2020, 11:50 AM #144
-
-
01-29-2020, 10:40 AM #145
-
01-29-2020, 10:41 AM #146
-
01-30-2020, 10:13 AM #147
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
Thursday Jan 30 - Mass Pull Day
--------------------------------------
Posture Work [CHINx6-40s+NODx20]
Neutral Pullups 3x8xbw SETS: 4/4 6/6 6/6 6/6
Cable Rows (3s) 3x12DPx160w110 SETS: 12 12 12
Overhead Shrugs 3x15DPx100 SETS: 10 10 7
CS::Power Cleans/GHR 3x5x169w135 :: 3x10DPxbw (green) SETS: 9 9 9
I haven't lost strength on the first set of neutral pullups but I'm finding I need to warm up or it aggravates a tendon that's been bothering me in my right arm. Tendon seems to be slowly getting better so I'm not worrying about it too much at the moment.
-
01-30-2020, 01:27 PM #148
-
-
01-30-2020, 02:53 PM #149
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27213
The biggest thing I learned from Westside was that posterior chain matters, working on that seems to have translated to good deadlifts for me. I suspect I also have good leverages. That said, I see a lot of routines where frankly they just don't deadlift much and then are surprised when their deadlifts don't go up. 1x5 once a week isn't going to cut it for most people. I just wish I could get my bench and squat to match, still working on that. ExRx seems to think my bench and squat numbers should be something like 100lbs higher each if they matched the level of my deadlifts.
-
01-31-2020, 09:55 AM #150
Bookmarks