BCR's workout log. - Page 3

BCR · 04-11-2011, 19:36

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.

BCR · 04-12-2011, 18:36

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.

BCR · 04-15-2011, 17:37

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.

proactive · 04-16-2011, 10:10

Quote:

Originally Posted by BCR

Challenged him to deadlift, and he screwed.

BCR · 04-16-2011, 17:08

Saturday assistance.

Pull ups - BWx3x7
Chin ups - BWx3x7
Ab wheel - 11, 10, 10
Band Pull aparts - 3x20

BCR · 04-18-2011, 07:29

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.

BCR · 04-18-2011, 13:22

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.

proactive · 04-18-2011, 14:09

That's a solid circuit, man!

BCR · 04-19-2011, 10:55

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.

BCR · 04-21-2011, 05:45

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.

BCR · 04-23-2011, 04:58

Deload 5/3/1 squats

Squats - 175x5, 205x5, 235x5
Standing calves - 360x3x15
Low box squats - 175x3x5
Glute/ham raises - 3x7

I go heavier than Wendler prescribes on deloads, but its still a deload. Otherwise I get too sore the next week.

BCR · 04-25-2011, 07:36

Sat assistance

Pullups - 25x3x4
Chinups - 25x3x6
Ab wheel - 11, 11, 10
Band pull aparts - 3x20

Deads (speed work)

Conv - 285x5x3 with chains, paused
Sumo - 285x3x3 chains, paused
1 arm DB rows - 75x4x10
DB curls - 35x18, 16, 15

BCR · 04-28-2011, 04:50

Tuesday went for a 20 min run. My legs were killing after.

Juggernaut bench:

Flat - 185x5x8
Side laterals - 18x4x15
Face Pulls - 50x3x18
Skulls - 105x10, 115x10, 125x10

Finally getting used to more volume. And I think thats a PR on skulls.

BCR · 04-30-2011, 05:13

5/3/1 squats

Squats - 225x5, 255x5, 285x5
Standing calves - 320x3x18
Low Box squats - 195x3x5
Glute/ham raises - 3x7

Wow did I feel weak today. Squats didn't go well. I was seeing stars after my heavy set.

BCR · 05-01-2011, 04:33

Sat assistance

pullups - 10, 8, 8
Chin ups - 8, 8, 8
Ab wheel - 11, 11, 11
Band pull aparts - 3x22

BCR · 05-17-2011, 18:11

Fell off the wagon on posting.

Conv deads - 365x5 paused
Sumo deads - 365x5 paused
Inverted Rows - 4x12 feet elevated
DB curls - 35x3x15

BCR · 05-28-2011, 05:00

Things have been falling apart lately.

5/3/1 squats bombed and Juggernaut bench didn't feel right either.

It pays to know ones body, and I'm going back to some home brewed cycles.

Doing 5x5 squats, and undulating bench and dead cycle, with every other week on deads being a speed/recovery week.

Strength with heavy weights suffered lately. Getting back on track now.

And I have a hellacious case of tennis elbow. Worst its ever been. Its really screwing things up.

California Jack · 05-28-2011, 12:21

Quote:

Originally Posted by BCR

And I have a hellacious case of tennis elbow. Worst its ever been. Its really screwing things up.

Not sure what that is, but take care of yourself. It is better to miss a little time now rehabbing than a lot later while healing.

BCR · 05-29-2011, 04:15

Here ya go Jack.

http://en.wikipedia.org/wiki/Tennis_elbow

California Jack · 05-30-2011, 06:38

From that wiki article.......

Signs and symptoms

Pain on the outer part of elbow (lateral epicondyle).
Point tenderness over the lateral epicondyle*– a prominent part of the bone on the outside of the elbow.
Gripping and movements of the wrist hurt, especially wrist extension[citation needed] and lifting movements.
Activities that use the muscles that extend[citation needed] the wrist (e.g. pouring a pitcher or gallon of milk, lifting with the palm down) are characteristically painful.
Morning stiffness.

At the age of 51, I don't understand how that is a problem.

BCR · 05-31-2011, 13:05

Had a decent deadlift day all things considered lately.

Conventional - 405x3 paused
Sumo - 405x3 paused
Inverted Rows - 4x13 feet elevated

Had to skip curls cuz it killed my tennis elbow.

But thats a Conv deadlift record for me. Its finally coming around. All reps went well with good speed.

California Jack · 05-31-2011, 16:24

That is some strong pull in Brad. Good job.

BCR · 06-10-2011, 17:31

Bench day

Flat - 260x6x1 (6 singles)
Face pulls - 50x3x20
Narrow grip - 185x9, 195x7, 205x6 paused

Squat day

Squats - 235x5x5
Standing calves - 360x3x17
Glute/Ham raises - 3x9

Still taking it easy. Don't feel up to snuff lately. Tennis elbow gets worse every day.

BCR · 06-14-2011, 06:20

Started a new DL cycle. First week is kinda a deload.

Conv - 285x10 paused
Sumo - 285x10 paused
Inverted Rows - 4x13 feet elevated
DB curls - 50x4x8

I started off with 35lbs for curls and it hurt my elbow so bad I got pissed and grabbed the 50s.

Pain makes you beautiful.

California Jack · 06-14-2011, 16:26

Back when I was suffering elbow pain and doing curls, hammer curls were more comfortable.