Okay, first day of my new mesocycle. Took a few days off to rest up, just because work has had me a little stressed out and I needed a little time to clear my brain. Felt good to get back in the gym. The only major change to the program this cycle is replacing Front […]

Today was the Great Race, my preparation for any kind of race has been extremely light, so my performance was definitely at question but at the end of the day, I felt like I did acceptably good. Kept a 8:40 mile, which was reasonable considering my cardio conditioning has been at near non-existance over the […]

Developmental day, cycle 6. Just shoring up all the week’s lagging training. Lots of small exercises today. Overhead Press: 4 sets of 5 @ 95lbs. Dumbbell Shoulder Flys: 5 sets of 12 reps @ 15lbs (slow tempo). Arnold Press: 3 sets of 8 @ 25lbs. T-Bar Press/Rows: 3 sets 8 reps @ 100lbs. Face Pulls: […]

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. […]