Deadlift Day No Deload

Felt banged up from the running so I didn't run.  Felt tired from lack of sleep from fighting something off, so I was not in the mood to do 15-rep sets of deadlifts or anything else . . . . but I did this which looks tiring just by reading it.  May just go to bed in a few minutes.

T-Bar Rows: 50x3, 65x3, 80x3, 95x3, 110x3, 125x3, 140x3, 155x2 (Rep Out Set)

Arched Back Good Morning: 95x5, 115x5, 135x3, 155x2, 175x5, 195x3, 215x2 (Rep Out Set).  Took my sneakers off for the last set and it was my best yet.  Super stable.  I tried for a third rep with the 215 but felt as if I was not going to be able to bring it up.  So halfway down, I re-racked it.

Hoist Compound Motion Leg Press: 360x5, 440x5, 520x3, 600x5, 680x3, 760x2 (Rep Out Set)

Seated Calf Raises: 50x10x5

Hoist Roc-It Seated Leg Curl: 199x6x5

5/3/1: Deload

DB Shoulder Press: Worked up to a 60 lbs double.  This was just a test, may use this movement when I start back up in a couple of weeks.  Am going on vacation, will try to do bodyweight stuff to stay in shape but I ain't promising anything;)

Nautilus Nitro Compound Rows: Did a 170 pound triple, cold.  After that, got back to my regularly scheduled workout.

Nautilus Nitro Lateral raises: 60x15x3

Hoist Wide Lat Pulldowns: 72x15x4

Nautilus Nitro Compound Row: 90x15x4

Hoist Roc-It Shoulder Press: 69x15x4

Triset:
Trap Bar Shrug: 115x15x4
DB Curls: sets of 12, 10, 8, 6 reps
Wrist Roller: sets of 4, 3, 3, 3 reps

6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5 MPH. 

5/3/1 & Then Some

All Notation: Weight x Reps x Sets

Friday, December 23:  I got off of work at 3PM, so I decided to do some of the work I should have done on deadlift day.

Front Squat: 75x5, 95x5, 115x3, 135x2, 160x5, 180x3, 200x1. After 2 straight weeks of 3RMs, I just did the required reps for week 3.  But, really, this was a tough week and I was drained enough that I didn't see any miracles happening.

Seated Calf Raises: 60x8x5

Incline leg Raises: sets of 9, 7, 6, 5, 4 reps

Hoist Seated Leg Curls:  60x8x5.  Different Hoist machine with a different strength curve. 

Assisted Pistol (Average Band): 5 sets of 3

Hoist Rotary Calf Machine: 60x8x5

Hoist Roc-It Seated Leg Curls: 92x25x2

Back Extensions: 5 sets of 8, with a 2-second pause at the top each rep.

On X-Mas Eve morning, I ran 6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5 MPH.  Now, my total time spent running has gone up from 8 minutes to 9 minutes.  But after the last week, this was a little easier, even with the shorter rest period.  Then I ran some basketball drills at my son's request, and got run into the ground;)

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets 

Nautilus Nitro Bench Press: started at 60x3 and kept adding 15 pounds until I hit a 2RM at 165lbs.

Assisted Chinups (Light/Monster Mini Bands): sets of 9, 8, 7, 7, 6, 6 reps

T-Bar Row: 115x8x5

Hoist Dual 700 Assisted Dips: 80 pounds assist/160 pounds lifted for 5 sets of 8

DB Preacher Curls: 25x6x5

Wrist Roller: 10x2, 10x1x4

Behind The Back Shrugs: 145x8x5

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. 

5/3/1: Deadlift 1RM

Since I was really short on time today, I just did the main movement.  And since I can usually hit 3 reps with the top set of Week 3, I just worked up to a 3RM on Snatch Grip Deadlifts.  Starting at 135 and adding 30 pounds each set, I did triples up to 255 pounds, or a computed 270 pound max. 

Impromptu

All Notation: Weight x Reps x Sets

My son is trying to get the extra 3 or so inches he will need to dunk a basketball, so we have ben doing some speed work with the squats.  Last Wednesday, he did 135 with 2 pairs of chain.  Yesterday, since my light and monster mini bands are losing their elasticity, we were going to do speed squats with average bands.

So I worked the setup and kept testing it at the Submarine Base Bangor Gym.  Then my son showed up from his warmup, ready to go.  I first had him just unrack the bar to make sure he knew what was going to happen once he did: immediately, he remarked how hard he was being yanked downward.  To motivate him to push a little harder, I jumped in.  We did warmup sets of 2 with 75, 95, and 115 pounds before he asked to settle on 125.  From there, we did 8 sets of 2.  After each set, we jumped onto a 28-inch box from about 2 feet away.  I was able to hang with him there, too, but he stuck the landing better and I needed more arm motion to get the jump.

After that, I ran 4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH.  After that, I was tired and just shot hoops for a while.

I should have remembered that I was going to have a big workout today, because I was sore from yesterday and my upper back was tired.  I got it done but skipped the running.  Will either run after deadlifts tomorrow or do a long walk.

Hoist Roc-It Shoulder Press: Started at 45 pounds and kept adding 15-pounds for triples until I could only get a double at 139 pounds.

Seated DB Shoulder Press: 50 pounds for sets of 5, 3, 3, 3, 3 reps

Assisted Pullups (Light/Monster Mini Bands): sets of 9, 8, 7, 7, 6, 6 reps

Nautilus Nitro Compound Rows: 155x5, 140x5, 125x5, 110x5, 95x5.  155 was a max test, about a 175 computed max. 

Superset:
Trap Bar Shrugs: 165x8x5
DB Curls: 25x8x5

I feel like going to sleep now.  This week is going to suck.

5/3/1: Squat 3RM

All Notation: Weight x Reps x Sets

Front Squat (Test): 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3, 225x3. This was a max test, so all I did were triples.  The 225 triple was all I could muster up but it was a 1 rep PR over last week. 

Assisted Pistol (Average Band): 4 sets of 3

Hoist Rotary Calf Machine: 45x12x4

Hoist Roc-It Seated Leg Curls: 214x3x6

Steep Decline Situps: sets of 9, 6, 4, 3 reps.

Back Extensions: 4 sets of 10

5/3/1: Bench Press 3RM

Nautilus Nitro Bench Press: started at 65x3 and kept adding 15 pounds until I hit a 3RM at 155lbs, then a 170-pound single.

Assisted Chinups (Light/Monster Mini Bands): 2 sets of 8, 2 sets of 7, 1 set of 6

T-Bar Row: 82.5x12x4

Hoist Dual 700 Assisted Dips: 130 pounds assist/110 pounds lifted for 4 sets of 12

DB Preacher Curls: 25x7x4

Wrist Roller: 10 pounds for sets of 2, 1, 1, and 1 reps

Behind The Back Shrugs: 95x12x4

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. This was not in the original program: it was supposed to be 10 intervals of 1 min on/1 min off but I thought this was quite a jump so I did this, which made for 8 total minutes of running, an increase of one over week one.

5/3/1: Deadlift 3RM

Snatch Grip Deadlift: 135x5, 155x5, 175x3, 195x3, 205x3, 215x5 (Rep Out Set)

Bulgarian Split Squat w/Front Foot Elevated: 4 sets of 9. One more rep per set than last week, and I was able to get a little more depth this time.  Made for a deeper leg pump.

Seated Calf Raises: 45x12x4

Hoist Roc-It Seated Leg Curls: 152x10x4

Leg Raises on A Slant Board: 6, 5, 4, 3 reps.  Well, well, looks like I found a weakness.

45-Degree Hyper: 4 sets of 9, 8, 7, 6 reps.  Done with a 2-second pause at the top.

No aerobics, too many errands to run.

5/3/1: Military Press 3RM

Nautilus Nitro Laterals: 65x12x4

Assisted Pullups (Light/Monster Mini Bands): 5 sets of 8, 8, 8, 7, and 7 reps

Nautilus Nitro Compound Row: 95x12x4

Hoist Roc-It Shoulder Press: 55x5, 62x5, 76x3, 90x2, 104x3, 111x3, 118x5 (Rep Out Set)

Triset:
Trap Bar Shrugs: 125x12x4
DB Curls: 25x7x4
DB Hex Holds: 4 holds of 15+ seconds each hand

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH. This represents 21 minutes of work, 7 minutes running.  Since I did not run on Sunday, this made it up.  Wednesday will start week 2 of the Runners World Beginners Program.

Runners World Beginners Program Week 1 Workout 2

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH. This represents 21 minutes of work, 7 minutes running.

5/3/1: Squat 5RM (Kind Of)

Front Squat (Test): 95x5, 115x5, 135x5, 155x3, 175x2, 195x5. Was supposed to try 205x5 but wanted to see how close to my guess of a 225 max I was. So I loaded up 225 and doubled it: was going to attempt a 3rd rep but I was really shaky with it so I racked it. That calculates to about a 232 max.

Assisted Pistol (Average Band): 4 sets of 2

Hoist Rotary Calf Machine: Worked up to a 80-lbs double, then 50x10 and 40x15. Did this before the squats, actually, because all the racks were taken.

Hoist Roc-It Seated Leg Curls: 115x15x3

Stopped there. After the maxes, decided to go home.

5/3/1: Bench Press 5RM

Nautilus Nitro Bench Press: started at 55x5 and kept adding 15 pounds until I hit a 5RM at 145 lbs.  This calculates to about a 165 max, so I will calculate the coming weeks off of that.

Assisted Chinups (Light/Monster Mini Bands): 2 sets of 8, 2 sets of 7

T-Bar Row: 90x10x4

Hoist Dual 700 Assisted Dips: 120 pounds assist/121 pounds lifted for 4 sets of 10.

DB Preacher Curls: 25x7x4

Wrist Roller: 2 sets of 4, 2 sets of 3

Was supposed to do the behind the back shrugs but both Smith machines were taken.  I know I could have just used a free weight bar but my ass gets in the way.

Jacobs Ladder: 5 intervals of 1 min on and 1 min off. Hard as this was cardio-wise, my muscles tired out before my lungs did. Last 2 sets were the hardest.

Runners World Beginners Program Week 1

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH.

This pace or 6.9 MPH should be enough to get me to a 13:00 1.5-mile run. I was going to start more gradually but also wanted a pace that would keep my fat burning processes going while improving my speed. The run today wasn't too bad, manageable actually. Let's see what happens.

5/3/1: Deadlift 5RM

Snatch Grip Deadlift: 135x5, 155x5, 180x5, 190x5, 205x6 (Rep Out Set)

Bulgarian Split Squat w/Front Foot Elevated: 4 sets of 8. I've being trying to Dr Phil myself out of doing these since I wrote this workout out this weekend. I hate these for the same reason they work. More than the machines and even some squats, it hits my legs completely. Even the backs of my legs. They burn like crazy, too.

Seated Calf Raises: 55x8x4

Hoist Roc-It Seated Leg Curls: 199x5x5

Decline Situps: Sets of 14, 8, 6, 4 reps

45-Degree Hyper: 4 sets of 8 reps

5/3/1: Military Press 5RM

Nautilus Nitro Laterals: 75x10x4

Assisted Pullups (Light/Monster Mini Bands): 4 sets of 8, 8, 7, and 7 reps

Nautilus Nitro Compound Row: 80x10, 90x10, 100x10, 95x10

Hoist Roc-It Shoulder Press: 55x5, 69x5, 83x3, 97x5, 104x5, 111x6 (Rep Out Set)

Triset:
Trap Bar Shrugs: 135x10x4
DB Curls: 25x7x4
DB Hex Holds: 4 holds of 15+ seconds each hand

5/3/1: Bench Press Deload

Nautilus Nitro Bench Press: 80x15x3

Hoist Dual 700 Neutral Grip Chinups: 239 BW/160 assist for 3 sets of 15.

T-Bar Rows: 75x15x4

Hoist Dual 700 Dips: 239 BW/140 assist for 3 sets of 15

Triset:
DB Preacher Curls: 15x15x3
Barbell Shrugs: 85x15x3
Wrist Roller: 2.5 x 4 x 3

Tomorrow is the last day of this 8-day stretch. Easy PT this drill weekend, then 5/3/1 5RM week starts it back up again.