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. […]

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.