Squat & Bench Press day, cycle 1. Squat: 1) 3 @ 180lbs. Sets 2-4) 3 @ 195lbs. 5) 3 @ 205lbs. 6) 3 @ 210lbs. Bench Press: 1) 6 @ 145lbs. 2) 6 @ 145lbs. 3) 6 @ 150lbs. Interesting part of this was my calculations put me in the middle of both weights for
4 mile treadmill run, found this especially hard, but felt great about it. A lot slower lately but doing these runs a little more frequently so just feeling good about doing it.
Bench Press & Deadlift Day, cycle 1. Bench Press: 1) 10 @ 125lbs. 2) 10 @ 130lbs. 3) 10 @ 150lbs. This was very hard, but made it. Forgot a drop set which was intended, after my secondary lift I came back and did a drop set of 8 reps @ 135lbs. Deadlift: 3 sets
Deadlift & Squat day, cycle 1 of mesocycle 6. New Year, new plan! Made some real big program changes so we’ll see how it works out. This workout was particularly good, felt a little more intense than normal. Deadlift: 1) Miscalculated my first set (was supposed to be 3 @ 270 but plated 260) so
Had some plans this evening since it was New Year’s eve, but made sure to hit the gym first. Dev Day, cycle 6. Last day of Mesocycle 5… lots of planning ahead to prepare for the next mesocycle. Focus was rear delts, traps and the tri’s and bi’s. Face Pulls: 5 sets of 8 @
Squat & Bench Press Day, cycle 6. Squat: 1) 5 @ 175lbs. 2) 3 @ 190lbs. 3) 2 @ 200lbs. Strength test of singles, wound up being reps because I believe my training projections are still low. So 3 reps and a second set of 2 reps means 5 reps means the training projections are
4 mile run, cardio only. Hard due to my lack of cardio training.
Bench Press & Deadlift Day, cycle 6. I felt like i had low energy going into this workout which sucks. Bench Press: 1) 5 @ 155lbs. 2) 3 @ 165lbs. 3) 2 @ 170lbs. Strength of singles to total failure, this was rough. First rep was good, second rep was a fail but felt it
Deadlift & Squat Day, cycle 6. Deadlift: 1) 5 @ 280lbs. 2) 5 @ 300lbs. 3) 2 @ 315lbs. Then heavy singles above 90% to failure. Hit this fairly soon, attribute this in part to hitting the PR the day prior. 2 singles @ 325lbs. Squat: 1) 3 @ 190lbs. 2) 3 @ 195lbs. 3)
I felt off on the 23rd and woke up on the 24th (Christmas Eve) feeling awfully sick and that lasted over Christmas. So I did my best to rest up as best I could and fight off whatever was making me ill. So this workout was my comeback workout to get back into things and