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Old 03-25-2011, 17:48   #41
BCR
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Friday assistance

Pullups - 25x3x5
Chinups - 25x2x7
Ab wheel - 10, 9, 9
Band Pull aparts - 3x20

Pullups are getting interesting.

Every week I alternate between bodyweight and adding 25lbs, and always get 1 extra rep each set.

If I keep this up I'll be doing 50 pullups next year.
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Old 03-28-2011, 08:30   #42
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3rd week of deads cycle

Sumo - 400x3x3
Conv - 355x3
High Box Squats 325x3x5
Inverted Rows - 4x12 feet elevated
EZ bar curls - 90x3x10

Felt ok, could've gone a little better.

Still farting around with Conv pulls. I should try a full cycle of them eventually.
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Old 03-29-2011, 19:28   #43
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That's good on the sumo, I've never went over 315 since it bothered my knees.

Why do both styles in a single WO? Feeling one out?

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Old 03-30-2011, 05:03   #44
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I usually pull sumo. With my build it feels very natural.

Lately it feels a bit stale though.

I did 460 for a couple of singles at the end of my last cycle and they felt pretty good.

But I know lots of guys say Conv pulls will bring up your sumo pulls. And i hardly ever pull Conv cuz it destroys my lower back.

So yeah I'm just messing around with Conv to get the feel again and see if it helps me. It hits my hams and back much more than Sumo, which means something.

The weight comes off the floor quicker, but I'm real slow with Conv overall. With sumo I feel like the bar is part of me and not trying to send me to the hospital.
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Old 03-31-2011, 17:44   #45
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Bench day was terrible, so not even going to post about it. I killed it last cycle, and kinda feel like I never recovered.

5/3/1 squats

Squats - 215x5, 245x5, 275x6
Standing calves - 270x4x20
Low Box Squats - 205x3x5
Glute/Ham raises - 7, 6, 6

I abhor squats. I might a well try to climb the stairs on my ass cheeks while juggling chainsaws.

Oh and I finally got a glute/ham raise. Taking it kinda easy as it puts a hell of a strain on my hams and I don't want to hurt meself.
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Old 03-31-2011, 20:27   #46
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WHat's this malarkey about not posting bench day?! Congrats on the glute/ham raise. I've been wanting one for a long while.
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Old 04-01-2011, 19:11   #47
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Haha bench day felt absolutely terrible.

Would up just farting around with 185x2x12 and some light board presses after failing to get 265x3. OOF.

Time for a new bench plan.

Friday assistance:

Pullups - BWx5x8
Ab wheel - 10, 10, 9
Band Pull Aparts - 3x20
Lots of foam rolling
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Old 04-04-2011, 07:48   #48
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Deadlift day....

Sumo - 420x3, 420x1
Conv - 375x3
High Box Squat - 335x3x5
1 arm bent rows - 75x4x10
DB curls - 35x3x15

Sumo is getting stale. Gotta change something soon (besides my pink underwear).

I wanted to launch my DBs across the room after curls. Stupid arm pump.
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Old 04-05-2011, 07:26   #49
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Bench day. Mixed it up and went for higher reps.

Flat - 170x5x10 (5 sets of 10)
Side laterals - 18x4x15
Face Pulls - 50x3x18
Skulls - 100x15, 110x12, 120x10

Benching was hilarious. I had plenty of strength, but not enough stamina. I was smoked after, but did get all 50 reps. That may be the most bench volume I've ever done.
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Old 04-07-2011, 17:24   #50
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Squats - 235x3, 265x3, 295x4
Standing Calves - 320x4x15
Low Box Squats - 215x3x5
Glute/Ham raises - 3x7

I think I was doing better on 5x5 on squats. Oh well.
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Old 04-11-2011, 19:36   #51
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Squat bar pad alert WARNING WARNING WARNING......

Today was deads and I wanted to hit some more volume than usual.

I also switched to Conv pulls. Probably took on too much at once.

Conv deads - 285x3x10 all paused

And thats it folks.

My lack of stamina killed me. I was so smoked after this I didn't even attempt my other assistance work.

Pretty funny stuff. Each rep was flying, but I was so winded I almost puked. Even the 10th rep on the 3rd set went up like a speed rep. But I felt like I just sprinted to Jersey and back.

I felt off to begin with.
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Old 04-12-2011, 18:36   #52
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Woohoo! First ride of the year this morning. Rode for an hour and felt amazingly good. I figured I'd be smoked in about 12 minutes.

Then benched in the evening.

Flat - 190x3x10
Side laterals - 18x4x15
Face Pulls - 50x3x18
EZ bar skulls - 100x12, 10x12, 120x12

PR on skulls I think.
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Old 04-15-2011, 17:37   #53
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Went for a stroll out in the woods Thursday and bumped into a coyote. Pretty freaky. Never even seen one in my area. And I wasn't even packing. Oops. Challenged him to deadlift, and he screwed.

Friday squats.

Squats - 245x5, 275x3, 315x2
Standing calves - 270x3x22
Low box squats - 225x2x5
Glute/ham raises - 3x7

Now starts the challenge of juggling squats and riding. I'm torn as usual. I think I'd rather ride more this year.
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Old 04-16-2011, 10:10   #54
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Quote:
Originally Posted by BCR View Post
Challenged him to deadlift, and he screwed.
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Old 04-16-2011, 17:08   #55
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Saturday assistance.

Pull ups - BWx3x7
Chin ups - BWx3x7
Ab wheel - 11, 10, 10
Band Pull aparts - 3x20
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Old 04-18-2011, 07:29   #56
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Mapped out a new deadlift cycle with alternating speed weeks and higher reps on heavy weeks.

Conv - 275x10 paused
Sumo - 275x10 paused
Inverted Rows - 4x12 feet elevated
EZ bar curls - 100x4x8

Gonna try to save my back for the summer so I can ride.

I feel like a sally working with 200lbs under my max.
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Old 04-18-2011, 13:22   #57
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Did a little conditioning workout after lunch.

10 burpees
20 sledge hammer swings
30 BW squats
40 jumping jacks

3x with 2-3 min rest between circuits. Didn't bring a watch.

My core hurts. From breathing.
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Old 04-18-2011, 14:09   #58
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That's a solid circuit, man!
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Old 04-19-2011, 10:55   #59
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Thanks Pro!

Went for another 1hr ride today. Cold and rainy. I shouldn't have been riding in the rain (it ruins the trail) but I couldn't help myself.

My upper back and traps are crazy sore. They only get sore when I go uber light on deads. I must shrug the weight at some point in the movement.
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Old 04-21-2011, 05:45   #60
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Bench day....

Flat - 215x10
Side laterals - 18x4x15
Face Pulls - 50x3x18
Ez bar skulls - 100x12, 110x12, 120x13

This is the 3rd week of my Juggernaut cycle. This routine does a lot of volume with lighter weights. Its also quite long (16 weeks) compared to my usual cycles.

Figured I'd change it up for a while. Bench is still a bit below par.
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