6 mile run on the treadmill, cardio only day.

Bench Press & Deadlift day, cycle 6. Testing did not go as desired this week. Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 165lbs. Set 3) 2 reps @ 170lbs. I failed to rep 175lbs a couple times, so forfeited the strength test this workout. Instead I did a few […]

Nearing the end of my trouble at work, and after maybe 2 1/2 weeks of doing something at work every single day I’m finally on a day off. Refreshed from an extra day of rest, it’s time to start Deadlift & Squat day for cycle 6. Time to test my strength and validate my training […]

Developmental Day, cycle 5. Had two days off due to work circumstances, and honestly I’m nearing the end of a major work issue so I’m looking forward to a reprieve so I can resume some level of normalcy. Expect more days off than usual in this last cycle. Again, still working on my bench press […]

Squat & Bench Press day, cycle 5. High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 170lbs. Set 3) 3 reps @ 175lbs. Set 4) 2 reps @ 180lbs. 1 set of 30s static holds, 5 reps @ 200lbs. Close Grip Bench Press: Set 1) 3 reps @ 155lbs. […]

Bench Press & Deadlift Day, cycle 5. Close Grip Bench Press: Set 1) 4 reps @ 155lbs. Set 2) 4 reps @ 165lbs. Set 3) 3 reps @ 170lbs. Set 4) 2 reps @ 175lbs, done as one single, a failure then another single. 1 set of 30s static holds – 5 reps. Deadlifts: Set […]

5.3 mile run outside in Monroeville Community Park, windy day cool breeze, felt very nice. A little chilly by most people’s standards, but probably one of the last few nice days before winter approaches.

Developmental Day, cycle 4. For a while, dev day will be primarily extra chest pressing work to reinforce my bench press. Decline Close Grip Bench Press: 4 sets of 5 reps @ 155lbs. Incline Iso-Lateral Chest Press: 4 sets 10 reps @ 118lbs. Close Grip Bench Press: 3 sets of 3 reps @ 145lbs, then […]

It made more sense for my weekly schedule if I swapped my dev day for the first day of my next cycle, so this workout is actually Deadlift & Squat day, cycle 5. Deadlift: A particularly good workout, felt great and set a new PR! Set 1) 4 reps @ 275lbs. Set 2) 4 reps […]

Workout back in the home gym, workouts just feel better here, not sure why. Squat & Bench Press day, cycle 4. High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 160lbs. Set 3) 4 reps @ 170lbs. Speed work (doubles @ 60%): 8 sets 2 reps @ 120lbs (3 […]