Catching Up

I am writing this while on vacation in sunny San Diego, California. Arrived here on June 16 to see my niece's high school graduation on the 18th, and have spent most of my time here with a friend. And watching World Cup Soccer (or as we Spanish-speakers call it, "La Copa Mundial"). Another week would have been nice.

Spent the week of the 7th sick as a dog. No surprise there since everyone in the house had been sick. Had Navy that drill weekend and gamely tried to PT, our unit Fitness Coordinator loves to play soccer. Got my ass handed to me, I think it's time to start bringing cardio back. Eschewed cardio for a while to get my strength and muscle that I lost from the surgery back: that just about done, it's time to trim down.

June 14th (All Notation: weight x reps x sets):
Flat Bench press: 65x5, 85x5, 105x5, 125x5, 145x5, 165x3, 185x1, 195x1, 215x1. 215 will be what I work with when I come back to calculate the working weights for 5/3/1 when I get back. 2 more rounds until Virtualmeet in August.

June 15th (All Notation: weight x reps x sets):
13" SSB Box Squat: 80x5, 105x5, 130x5, 160x5, 185x5, 215x3, 235x1, 255x1, 275x1. 275will be what I work with when I come back to calculate the working weights for 5/3/1 when I get back. This went up pretty nice, though locking it up at the top was a little hard.

June 18th at the gym at Naval Base San Diego, I decided to do a few machines just to pass the time and not be too idle.

Hammer Strength ISO Lateral Bench Press: worked up to 90x3 per movement arm.

Hammer Strength ISO Lateral Row (Elbows Up): worked up to a 160x1 per movement arm.

Hammer Strength ISO Lateral Shoulder Press: worked up to 90x2 per movement arm.

Bodyweight Chinups: did 7 singles with no assistance for the first time since September 2009 pre-surgery so I was thrilled. Not much pain, and not bad considering that this was done at a bodyweight of 239 pound with clothes on. Yeah, time to drop a few pounds. Okay, a lot of pounds;)

5/3/1 Round 4: Squat 3RM

All Notation: Weight x Reps x Sets

13" SSB Box Squats: 80x5, 105x5, 130x5, 160x3, 185x2, 210x3, 225x3, 235x5 (Rep Out Set)

12" Front Box Squat: 115x12x4. Since I didn't do these last week, and I missed doing the GMs on deadlift day, I did them both today plus an extra set. Tough, but I gutted them out.

SSB Arched Back GM: 115x12x4. Cue up the big lower back pump.

Single Calf Raises: 1 set for each set of the main movement.

5/3/1 Round 4: Incline Bench Press 3RM

All Notation: Weight x Reps x Sets

Superset:
Incline Bench Press: 60x5, 80x5, 95x5, 115x3, 135x2, 155x3, 165x3, 175x5 (Rep Out Set).
Captains of Crush Gripper (Trainer): 8 sets of 2

Triceps Death (2/3/4/5 Board): 15/8/6/5 reps on set 1, 10/6/5/5 reps on set 2.

Superset:
Assisted Pullups (Monster Mini Bands): 6 singles
Underhand Grip Barbell Rows: 135x6x6. Had things to do and I got a late start, so I wanted to keep this workout short and potent. So I dropped the biceps curls and the shrugs and the forearm work and did these. Worked really well: got a back and bicep pump and felt really exhausted afterwards.

5/3/1 Round 4: Deadlift 3RM

T-Bar Row (Elbows In): tested to a 115 6RM and a 125 3RM. Using Brzycki's Formula, both equate to about a 135 pound max.

Hoist Roc-It Leg Curls: 133x8x5

Conventional Deadlift: 115x5, 140x5, 175x5, 210x3, 245x2, 280x3, 295x3, 315x4 (Rep Out Set). Normally, on a 3 day, I can get 5 reps. My 3rd rep with 315 was decent but judging by the 4th one, that was as good as it was gonna get so I shut it down.

Seated Calf Raises: Worked up to a 70 pound 6RM and an 80 pound 3RM.

12" Front Box Squat: 115x12x4