At home workout today, for developmental day (last day of cycle 4). Just felt an at home workout would be a great change of pace. First, biceps… Chin-ups (focus on form and full extension): 7 sets 5 reps Bicep Curls (curl bar): 5 sets 8 @ 65lbs Bicep Curls (dumbbell, slow, fully supinated): 3 sets […]

Today is Front Squat and Bench Press day. Front Squat: Set 1) 4 @ 160lbs. Set 2) 4 @ 160lbs. Set 3) 4 @ 170lbs (failed second rep, too fast on the downward motion, regrouped and banged out the last three just fine). Form issue noted: depth is poor. 5 sets of 2 @ 120lbs […]

Short 6 mile run out in Monroeville Community Park. A little muggy, warm but before any kind of rain came in. Terrible pace (something like 11 minutes) but I wasn’t running for pace. I did learn one thing though, that increasing the quantity of footsteps by making the steps come in more narrow definitely has […]

Bench Press & Deadlift day of cycle 4. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 155lbs. Set 3) 4 @ 165lbs. 5 sets of doubles for speed, 2 @ 115lbs. Deadlift: Set 1) 3 @ 265lbs. Set 2) 3 @ 265lbs. Set 3) 2 @ 285lbs. 3 sets of doubles for […]

Deadlift & Front Squat day, cycle 4. Rough day. Was recovering from a strained right glute, so tried to take it easy. Deadlift: Set 1) 4 @ 265lbs. Set 2) 4 @ 265lbs. Set 3) 4 @ 285lbs (rough final set). 5 sets of doubles for speed, 2 @ 200lbs. Front Squat: Set 1) 3 […]

Took an extra day of rest to recover from the strained glute, and focused on back and core for today’s Developmental Day (cycle 3). Lateral Pulldowns: 3 sets 5 @ 150lbs, 2 sets 5 @ 165lbs. Bent Over Rows / Pendlay Rows: 4 sets of 8 reps bor’s / 6 reps pendlay rows @ 135lbs. […]

Had a 6 mile run up the massive hill on Northern Pike Highway while waiting on some car work. Have a strained right glute, probably from the workout the day before, think my last rep on the front squats was poor. Going to take it easy to facilitate recovery.

Front Squat & Bench Press day, cycle 3. Front Squat (Pause): 3 sets 5 @ 140lbs. Climbing sets of double reps at normal speed: 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 175lbs. Bench Press (Pause): 2 sets 8 @ 115lbs. Bonus round of pause reps (with short breaks if needed) of […]

Bench Press & Deadlift Day, cycle 3. Bench Press (Pause): 3 sets 5 @ 135lbs. Climbing sets of double reps at normal speed: 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 2 @ 170lbs. Deadlift (Pause): 2 sets 8 @ 200lbs. Bonus round of pause reps (with short breaks if needed) of +11 reps. […]