Thursday, February 28, 2013

WSFSB III: Squats - 3RM

Squats: 105x3, 135x3, 165x3, 195x3, 225x3, 255x3, 285x3 (3RM).  On Feb 15, I doubled 285.  Two weeks later, I gained a rep and some speed.  285x3 computes to about 301 pounds for a max, so I will gun for a 305-pound max next week.

LifeFitness Kneeling Single Leg Curls: 45x6, 6, 5, 5, 5, 4 reps
Calf Raises: 6 sets to failure

Crossover Lateral Step Up: sets of 7, 7, 6, 6, 5, 5 reps

Battle Ropes: 6 sets to failure
KB Side Bends: 40x6x6

Wednesday, February 27, 2013

Cardio Plus

Core Work:
Pallof Press Isometric Holds: 30 pounds x 4 holds for time, each side
Physioball Jackknife: sets of 6, 6, 5, 5 reps
Lying Leg Raises: sets of 8, 8, 7, 7 reps

LifeFitness Treadmill, 1.5 incline, 3 intervals of 1 minute running at 8.7 MPH and 2 minutes walking at 3.5 MPH.  I want to start preparing my run for the PRT, but I want to stick to the hard, short stuff.  I figured the usual stuff with Jacobs Ladder, Kettlebells, Ropes, and Burpees could take care of the low end, and I could run three days a week.  My original plan was to do the running for 6 intervals each session but I figured I would burn out fast this way while doing everything else.  So I decided to start with 3 intervals, and add 1 interval after every third session.

Tuesday, February 26, 2013

WSFSB III: Bench Press 3RM

Incline Bench Press: 70x3, 90x3, 110x3, 130x3, 150x3, 170x3, 190x3 (3RM), 100x12, 100x10.  The last rep with 190 was a long strain rep but I got it.  Using Brzycki's formula, that computes to about a 201-lbs max.  When I attempt a max single next week, I will go for a 205-pound max.

Assisted Chinups (Light Bands): Sets of 5, 4, 3, 3, 3 reps

T-Bar Rows:  Since the machine I have been using was taken, I switched to my good ol' standby, the Hoist T-Bar Row.  I decided to test on this machine.  55x3, 70x3, 85x3, 100x3, 115x3, 130x3, 145x3, 160x2 (2RM).  After this, I called it a night.

Sunday, February 24, 2013

WSFSB III: Deadlift

Conventional Deadlift: After two weeks of maxing out (5 and 3RM), I did the 5/3/1 thing and computed numbers based off of 90% of a 365-lbs calculated max: 145x5, 195x5, 245x5, 260x5, 280x7 (Rep Out Set):

Pallof Press Isometric Holds: 30 pounds for 4 holds each side

Bulgarian Split Squats (Front Foot Elevated): BWT x 7x4
LifeFitness Seated Calf Raises: 105x9x4

Decline Situps: sets of 12, 10, 8, 6 reps

Hoist Roc-It Leg Curls: started at 79x6 and worked up to 214x8 reps.

WSFSB III: Bench Press

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM)

Assisted Chinups (Light Bands): Sets of 5, 4, 3, 3, 2 reps

LifeFitness ISO Rows (Elbows Out): 105x5, 120x5, 130x5, 140x7

KB Windmills: 30x6x5

Reverse Curls: 40x9x4

LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

Friday, February 22, 2013

WSFSB III: Shoulder Press

LifeFitness ISO Shoulder Press: 40x5, 52.5x5, 62.5x5, 75x5, 85x5, 97.5x5 (5RM), 55x10, 55x8

Assisted Pullups (Light Bands): sets of 4, 4, 3, 3, 2 reps.  Reps increased from last week.

LifeFitness ISO Row (Elbows In): 105x5, 120x5, 130x5, 140x8 (Rep Out Set)

LifeFitness Bicep Curl: 51x9, 8, 7, 6, 5 reps (movement arm is 11 pounds initial resistance plus 40 pounds)

Bosu Ball Planks: 5 holds

LifeFitness Treadmill, Random Profile, Level 11, 45 minutes at 3.5 MPH

Thursday, February 21, 2013


Squats: 80x5, 120x5, 160x3, 200x5, 210x5, 225x7 (Rep Out Set):  Since I had tested to a target 3RM twice in a row, and this was a 5RM week, I did 90% of a 293-lbs 1RM (calculated from last week's 3RM) and calculated the numbers from that, 5/3/1 style.

Calf Raises: sets to rep failure, supersetted with my squat sets.

Crossover Lateral Step Ups: sets of, 7, 7, 6, 5, 4 reps

KB Side Raises: 40x8x5

LifeFitness Kneeling Single Leg Curls: 50x5x5 per leg

Leg Raises: 5 sets to failure

Tuesday, February 19, 2013

WSFSB III: Bench Press

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM)  

Assisted Chinups (Light Bands): Sets of 5, 4 4, 3, 3 reps

LifeFitness ISO Rows (Elbows Out): 105x5, 120x5, 130x5, 140x7 (Rep Out Set)

Reverse Curls: 40x9x4

LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

Friday, February 15, 2013

3-Day Weekend

I want to enjoy this three day weekend, so aside from a few aerobic sessions this week I went gonzo today.  Will feel it for sure but it was totally worth it.  It was even better than the last session that was like this one.

Squats: 105x3, 135x3, 165x3, 195x3, 225x3, 255x3, 285x2 (2RM)

LifeFitness ISO Rows (Elbows Out): 70x3, 90x3, 110x3, 130x3, 150x3, 170x3 (3RM)

Conventional Deadlift: 155x3, 190x3, 225x3, 260x3, 295x3, 330x4 (4RM)

Hoist Roc-It Shoulder Press:  49x3 and kept adding 13-14 pounds for each set of 3 until I hit 118x3

Monday, February 11, 2013

WSFSB III: Upper Body

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM), 95x11, 95x8

Assisted Pullups (Light Bands): Sets of 3, 3, 2, 2, 1 reps

LifeFitness ISO Rows (Elbows In): 95x5, 115x5, 125x5, 130x7

KB Windmills: 30x6x5

Reverse Curls: 40x9x4

Burpees: sets of 12, 11, 10, 9, 8, 7, 6, 5, 4, 3
Battle Ropes: 10 sets to failure

Saturday, February 09, 2013

Some Workouts For The Week

This week was been spent CRAMMING for the Navy Chief Petty Officer's Exam, as a Personnel Specialist, which took place today.  As of February 5th, I just did aerobic sessions here and there and kept it short.  After not sleeping much the past couple of days, I felt really sleepy today so I kept today's session real short. 

Conventional Deadlift: 205 pounds for sets of 10 until I could not hit 10 reps (at the 8th set, for 5 reps)
Log Lift: Added 20 pounds to the log, and did one set to failure for each deadlift set.

Monday, February 04, 2013

WSFSB III: ME Upper Body

2-Board Press: 85x5, 105x5, 125x5, 145x5, 165x5, 185x5.  I started the last 3 weeks based off of a 205 lbs bench, so I added 5 pounds for this cycle.  I could triple my bench on the two board so I calculated a 224 max for this movement but calculated based on a 220 lbs max to err on the low side.  I felt like I either had one more rep in me with the 185, or that I could have done 190x5.  No matter, next week I will err on the higher side and compute a 3RM attempt based off of a 225 max.  And see what happens.

Assisted Chinup (Light Bands): sets of 5, 4, 3, 3, 2 reps.  These next three weeks, I dropped the Monster Mini bands.  Next 3 weeks, it will be Monster Minis.  Then none. 

Hoist Pec Deck: 75x5x5. 

LifeFitness ISO Row (Elbows Up): 160x2, 150x4, 140x4, 130x4, 120x4.  felt like going to town today on this movement, so I skipped the bicep curls and did this heavy.   Skipped the ab work, too: am really sore all over from Saturday's workout.

Finisher: LifeFitness Treadmill, 1.5 incline, 7 intervals of 1-min running at 6.3 MPH and 2-min walking at 3.5 MPH.  Too sore for burpees and rope.  This was a good workout for me to start my running with.  I don't want to walk 3 days a week for 45 minutes: too boring and too catabolic.  On top of that, I need to clear the usual psychological hurdle I have every time I run for the military.   This workout made me sweat and breathe but didn't wipe me out, I actually felt GOOD afterwards.  Unlike the last time I started a running program, I did not use a targeted pace (ie. a pace I WANTED to run at): I used the last good pace I ran 1.5 miles for.  Using the pace calculator at, I figured 6.31 MPH since I ran 1.5 miles in 14.16 minutes, then rounded it downward to 6.3 MPH.  I figured the hard finishers on the other days plus weight loss should drop me into the low 13s. 

Sunday, February 03, 2013

Playing Catch Up

Today is Super Bowl Sunday, which means that I did not want to do anything but watch the game, and commercials, eat.  And I needed to get back on schedule as far as my workout goes.  Yesterday was supposed to be a RE Upper Body day, and today an ME Lower Body day.  So yesterday, I did one workout to cover both, using the efficient pairs of Squat/Pullups and Deadlifts/Dips.  I used the percentages for Week 3 of 5/3/1 and whatever my last maxes were from a few weeks ago, but did not drop them  by 90%.  Do my percentages for each exercise, plus warmups, was 30% X 5 reps, 45% X 5 reps, 60% X 3 reps, 75% X 5 reps, 85% X 3 reps, and 95% to rep failure.

Squats to a 12" Box (Touch and Go): 85x5, 125x5, 170x3, 215x5, 245x3, 275x3 (Rep Out Set).  Calculated out using Brzycki's formula, that's about a 291 max, 6 pounds more than the 285 max I had a few weeks ago.  Bear in mind that I have not had a bar on my back and have not been deadlifting to get the improvement.  And my squat sets were much better than before: I had more pop out of the bottom, the weight felt lighter when I unracked it, my back was straighter, and I had a better finish.  I also squatted with no pad or Manta Ray, and yet the bar didn't hurt and it stayed put.  Whatever I'm doing is working, and I really think the kettlebell swings are proving their usefullness.  As is the ab work every session.

Assisted Pullups (Light/Monster Mini Bands): sets of 7, 6, 5, 4, 3, 3 reps

Conventional Deadlifts: 145x5, 185x5, 225x3, 265x5, 295x3, 335x3 (Rep Out Set): Reps were good and solid, lockout was good, but it was obvious the squats affected it (less pop at the heavy end) and the pullups (at 335, my grip was almost gone).  Most reps were pulled double overhand except for 295 (last two reps were pulled staggered) and 335 (all reps pulled staggered).  I know I should do more grip work until I start deadlifting more, but abs are my priority right now,

Assisted Dips (Weight is after assist): 91x5, 101x5, 141x3, 171x5, 191x3, 211x3 (Rep Out Set)

Now I'm sore.  And I'm out.