Deadlift & Front Squat day for cycle 3. This is the new period for stability and control. Deadlift (Pause): 3 sets of 5 @ 235lbs. Climbing sets of double reps at normal speed: 2 @ 250lbs (plain grip), 2 @ 265lbs (plain grip), 2 @ 285lbs (pinch grip), 2 @ 300lbs (switch grip – split […]

Developmental day, cycle 2. Felt like I should focus on doing some decline bench work and tossed in some cable flys as well. Wanted to do more, but only had so much time. Decline Bench Press (Pause, Slow): 4 sets of 5 @ 155lbs. Cable Flys (Low Angle): 4 sets of 10 @ 80lbs total. […]

7.15 mile run in Frick Park today. Gorgeous weather, great run! Afterwards, had 2 hours of bouldering at the Climbing Wall gym, so a pretty full day for fitness for a non-lifting day.

Front Squat & Bench Press day of cycle 2. Front Squat: Set 1) 5 @ 120lbs. Set 2) 5 @ 120lbs. Set 3) 4 @ 150lbs. Set 4) 4 @ 150lbs. Set 5) 3 @ 160lbs. Set 6) 3 @ 160lbs. Bench Press: Set 1) 5 @ 115lbs. Set 2) 5 @ 115lbs. Set 3) […]

Alright, Bench Press & Deadlift day for cycle 2. I am liking the increased volume of this revised plan. Bench Press: Set 1) 5 @ 115lbs. Set 2) 5 @ 115lbs. Set 3) 4 @ 145lbs. Set 4) 4 @ 145lbs. Set 5) 3 @ 155lbs. Set 6) 3 @ 155lbs. Deadlift: Set 1) 5 […]

Started cycle 2, hectic stuff going on at work due to Back to School and our store prepping for closure, so there’s that. Again, short log since I have a backlog. Deadlift: Set 1) 5 @ 200lbs. Set 2) 5 @ 200lbs. Set 3) 4 @ 250lbs. Set 4) 4 @ 250lbs. Set 5) 3 […]

Today was developmental day, and it’s been a while since I did any overhead presses and I’m doing a lot of flat bench pressing again and I know overhead pressing can help with my bench strength, so I wanted to do some. I did a lot of shoulder work today, but noted afterwards I had […]

Today was a double cardio day, had a nice calm 3 mile hike through Boyce Park, then ran the Electrodash 5K today, it was very short of a 5K something like 2.36 miles. The pace was hard to maintain with so many people clustered together walking, grooving and breakdancing on the path. Fun night, but […]

Front Squat & Bench Press day of cycle 1, had 2 rest days although one of those days I had a great run. Quick logs, catching up on a few weeks worth still. Front Squat: Set 1) 4 @ 160lbs. Set 2) 4 @ 160lbs. Set 3) 4 @ 170lbs. Set 4) Failed 1 rep […]

Had a fantastic run in Highland Park today, 7 miles around the reservoir. Very hot! That’s it, no frills here just a short cardio log.