Front Squat & Bench Press day, cycle 6. Front Squat: Set 1) 5 @ 155lbs. Set 2) 3 @ 165lbs. Set 3) 2 @ 175lbs. Final set series to test limits: 4 reps @ 180lbs. Tested a 190lb single and got it, feel like the form was poor and breaking down, but I count it […]

Bench Press & Deadlift day, cycle 6. First of all, did some cardio this morning of a 4.37ml run. Poor pace, but was nice to do some kind of run prior to the Great Race. Bench Press: Set 1) 5 @ 155lbs. Set 2) 3 @ 165lbs. Set 3) 2 @ 170lbs. Need to improve […]

Deadlift & Front Squat day, cycle 6 (pure strength testing). Deadlift: Set 1) 5 @ 265lbs. Set 2) 3 @ 280lbs. Set 3) 2 @ 300lbs. Final set was a series of singles to test my limits, hit 4 reps @ 310lbs. This is a strong indicator of improvement in my deadlift. Front Squat: Set […]

6 mile run in Monroeville Community Park, nothing else but a nice relaxing run.

Developmental Day, cycle 5. Today I wanted to test out the high bar back squat, which I believe I will replace my front squat with in future iterations of my training cycles. High Bar Back Squat: Set 1) 8 @ 145lbs. Set 2) 6 @ 155lbs. Set 3) 5 @ 165lbs. Set 4) 4 @ […]

Front Squat & Bench Press day, cycle 5. Front Squat: Set 1) 4 @ 155lbs. Set 2) 4 @ 165lbs. Set 3) 3 @ 170lbs, started to experience some poor form. Set 4) 2 @ 175lbs, although the last rep was pretty bad form. Lots of forward tilt here on these reps. Declined Bench Press: […]

Bench Press & Deadlift day, cycle 5. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 160lbs. Set 3) 3 @ 165lbs. Set 4) 2 @ 170lbs. Static hold set of 3 holds / 30s @ 190lbs. Deadlift: Set 1) 3 @ 165lbs. Set 2) 3 @ 285lbs. Set 3) 2 @ 295lbs. […]

Deadlift & Front Squat day, first workout of cycle 5 (heavy weight acclimation). Deadlift: Set 1) 4 @ 265lbs. Set 2) 4 @ 285lbs. Set 3) 3 @ 295lbs. Set 4) 3 @ 300lbs. Static hold set of 3 holds / 30s @ 330lbs. Front Squat: Set 1) 3 @ 160lbs. Set 2) 3 @ […]

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 […]