Deadlift 5RM

Saturday's Workout:

Conventional Deadlift: 155x5, 190x5, 225x5, 260x5, 295x5, 330x5.  Not bad: calculated out, this was about a 371-lbs max, 4 pounds off from my 375-lbs single.  Since PRT time is a week away, I figured I could keep my upper back and neck if I just continue to go heavy.

Hoist Roc-It Leg Curls: 133x12x6.

Finisher:
LifeFitness Treadmill, Random profile, 45 minutes at Level 13

Sunday: Spent some time in the sauna.  After two rounds and a cold shower in between, came out about 3 pounds lighter.  Yes, I know it's temporary.  I'm not doing this the day before measurement, better in advance.  Will repeat on Wednesday. 

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press:  35x5, 50x5, 70x3, 85x5, 90x5, 95x7 (Rep Out Set), 55x9 (Rep Out Set), 55x7 (Rep Out Set).

LifeFitness ISO Row (Elbows In): 105x12x4

Assisted Pullups (Light Bands):  sets of 5, 4, 4, 3 reps.

 

KB Offset Carries: 4 carries each side with a 40-lbs kettlebell.

 

Finisher:
LifeFitness Treadmill, Random profile, 45 minutes at Level 13

Leg Day

Hoist Compound Leg Press: 240x5, 340x5, 440x5, 540x5, 640x5, 740x1.  This wasn't very good, actually.  I had to report to the front desk that the machine kept sticking in spots. 

Hoist Roc-It Leg Curls: Worked up to a 230 pound 6RM

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

Bench Day

All Notation: Weight x Reps x Sets

Flat Bench Press: 120x12x4

Assisted Wide Neutral Grip Chinup (Light Band): sets of 6, 5, 4, 4 reps

T-Bar Rows: 90x12x4

Hoist Assisted Dips: 123x12x4

LifeFitness Bicep Curls: 42x12x4

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

5/3/1: Deadlift 1RM

Conventional Deadlift: 135x3, 175x3, 215x3, 255x3, 295x3, 335x3, 375x1 (1RM). Last time I pulled 375 was after testing squats, and that was just 4 singles.  This time, it was just deadlifts for triples, and I still got the 375.

Finisher:
Burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Battle Ropes: 10 Rounds.

5/3/1: Shoulder Press 1RM

LifeFitness ISO Shoulder Press:  42.5x5, 55x5, 67.5x3, 80x2, 95x5, 105x3, 125x1 (1RM).  I was wiggling a bit and gritting my teeth to get the 125.  I should note that this week, because I have PRT this week and a 1-week school where about the only PT I will do is run, I maxed out this last week vice sticking to a rep max like the program calls for.

Assisted Pullups (Monster Mini Bands):  sets of 4, 4, 3, 3, 3 reps.

LifeFitness ISO Row (Elbows In): 75x20x3.  On the first set of twenty, I pull a muscle in my mid back.  Go figure.  AND I deadlift tomorrow.

Hoist Roc-It Shoulder Press: 55x20x3

KB Offset Carries: 4 carries each side with a 40-lbs kettlebell.  I walked to one end of

the gym holding it in my right hand, then back holding it in my left hand.

5/3/1: Squat 1RM

12" Box Squat: 95x5, 125x5, 155x3, 185x3, 215x5, 245x3, 275x1, 315x1, 275x1.  I wanted to feel 315 on my back again.  I have toyed with getting it back, trained towards it, trained around it, for a long time and felt like I needed to actually do it just to remove the doubt.  So I did nothing else but this.  It felt a bit heavy when I racked but my back stayed straight as I squatted it and even with a 2-second pause, it came up smooth.  Now, back to the regularly scheduled loads.

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets

Bench Press:  80x5, 100x5, 120x3, 140x2, 160x5, 180x3, 200x1, 220x1.  It has been a long time since I have done the bench press so I skipped the pushups and went for a max, instead.  I was happy:  it has been a long time since I benched 220 and it went up fast and clean.  So whatever I am doing is working.

Assisted Chinup (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps

T-Bar Rows: 65x20x3.  Most I did in a shot was 16, then a few seconds breather to get the rest.  Least was the last set: 11 then 6 then 3.

Hoist Assisted Dip Machine (weight is with assistance): 92x20x3.  most reps in a shot was 20, least was 16.

Lying Leg Raises: 6 sets to failure

5/3/1: Deadlifts 3RM

All Notation: Weight x Reps x Sets

Morning Bodyweight: 238 . . . . . WTF!!!  My volume IS lower than less week, intensity is greater, weight is heavier.  Maybe, I need to eat a tad more.  Or go lower carb.  But these past few days were not going to be those days.  I'm pretty spent. 

Conventional Deadlift: 165x5, 220x3, 270x3, 285x3, 305x5 (Rep Out Set). 

Superset:
LifeFitness Seated Calf Raises: 145x6x5
Bulgarian Split Squats w/Front Feet Elevated: 20x6x5, each rep done with a 2-second pause at the bottom.

Hoist Roc-It Leg Curl (Test): 214x6x5

Physioball Jackknife: sets of 8, 7, 6, 5, 4, 3 reps, each rep done with a 2-second pause in the tucked position..

No aerobics, not much energy or motivation.  But that's OK, because the next few weeks the assistance work will be lighter at higher volume, and the aerobics will get harder and shorter to get the fat burning. 

5/3/1: Shoulder Press 3RM

All Notation: Weight x Reps x Sets
LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x5, 90x5, 95x5 (Rep Out Set)

Assisted Pullups (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps

LifeFitness ISO Row (Elbows In): 150x6x4

Hoist Roc-It Shoulder Press: 111x6x4

Lying Leg Raises: 5 sets to failure

Finisher:
LifeFitness Treadmill, Hill profile, 45 minutes at Level 12.

5/3/1: Squat 3RM

All Notation: Weight x Reps x Sets

Superset:
Squats: 100x5, 140x5, 185x3, 225x3, 240x3, 255x5 (Rep Out Set)
Standing Calf Raises: 6 sets to failure

LifeFitness Kneeling Single Calf Raises: 40x6x5

Superset:
Crossover Lateral Step Ups: sets of 8, 7, 6, 5, 5 reps
Pallof Press Isometric Holds: 30 pounds for 5 holds each side

Finisher:
Jacobs Ladder for 8 rounds of 90 seconds on and 60 seconds off.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Bosu Ball Pushups w/Pushup Pro Handles: Sets of, 8, 7, 6, 5, 5 reps. 

Assisted Chinups (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps. 

T-Bar Rows: 135x5x4

Hoist Assisted Dip Machine (Weight is minus assistance): 192x6x4. 

Twisting Situps: 4 sets to failure

Finisher:
LifeFitness Treadmill, Around the World profile, 45 minutes at Level 14.

5/3/1: Deadlifts 5RM

All Notation: Weight x Reps x Sets

Morning Bodyweight: 236.9 (Woohoo, down from 240 the week before!).

T-Bar Rows (Test): 50x2, 67.5x2, 85x2, 102.5x2, 120x2, 135x2, 155x2, 170x1 (1RM)

Conventional Deadlift: 155x5, 205x5, 255x5, 270x5, 285x7.  My back felt stiff from the squat workout a few days before, and felt iffy when I pulled the 270 lbs reps probably because I was windmilling from using a staggered grip.  So I brought out the straps for the 285s and pulled double overhand, with no pain and the reps were better.  After that, I felt drained.

Superset:
LifeFitness Seated Calf Raises: 95x12x5
Bulgarian Split Squats w/Front Feet Elevated: BWTx9x5.  After this, I decided to do low intensity aerobics.  My legs were toast.

Hoist Roc-It Leg Curl (Test): worked up to a 246x3.

Physioball Jackknife: sets of 7, 7, 6, 5, 4 reps

I tried to walk on the treadmill, but I was spent. 

5/3/1: Shoulder Press

LifeFitness ISO Shoulder Press: 32.5x5, 47.5x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set), 55x10 (Rep Out Set), 55x8 (Rep Out Set)

Assisted Pullups (Monster Mini Bands): sets of 3, 3, 2, 2, 2 reps

LifeFitness ISO Row (Elbows In): 105x12x4

Pallof Press Isometric Holds: 30 pounds with 4 holds each side.  Longest I could hang on was 15 seconds.  May start cycling lighter weights for longer holds.

Finisher:
Jacobs Ladder: 8 rounds of 75 seconds on and 60 seconds off.

On March 11, in preparation for Navy physical and to start getting lean, I decided to do a workout a day for 26 days. Today was Day 4.

5/3/1: Squats:

Notation: Weight X Reps X Sets
Morning Bodyweight: 238 pounds

Superset:
Squats: 85x5, 125x5, 170x3, 210x5, 225x5, 240x7 (Rep Out Set)
Calf Raises: BWT x Failure x 6

LifeFitness Kneeling Single Leg Curls: 35x8x3, 35x7x2

Superset:
Crossover Lateral Step Up: BWT x 8, 7, 6, 5, 4 reps
Lying Leg Raises w/2-second Pause: 5 sets of 9

Finisher:
Cybex Arc Trainer, Level 6 interval, 30 minutes:

5/3/1: Bench Day . . . . .

Sort of . . . . . . (Notation: Weight X Reps X Sets)(Morning Bodyweight: 239 pounds)

Bosu Ball Pushups w/Pushup Pro Handles: Sets of, 8, 7, 6, 5, 4 reps.  I wanted a real tough pushup that could also help my bench.  So I lifted my feet up on the Bosu Ball and used the Pushup Pro so that I could get better depth.  It felt like a more complete movement and was enough for me to drop planks as an ab movement since a pushup is a moving plank, and this more so.

Assisted Chinups (Monster Mini Bands): sets of 3, 3, 2, 2, 2 reps.  These next few weeks will be done with a weaker band.  After this, then bodyweight only.  I know that I can do the bodyweight stuff with a little more effort, but I wanted to maintain more volume.

LifeFitness ISO Row (Elbows Up): 105x12x4

Hoist Assisted Dip Machine (Weight is minus assistance): 129x7x4.  I thought I would be able to do 4 sets of 12 at this weight but I just didn't have it in me.

KB Windmills: 5 sets of 5 with 30 pounds

Finisher:
Burpees: 8, 7, 6, 5, 4, 3, 2, 1 reps
Battle Ropes: 8 sets to failure

Max Test: Squat and Deadlift

I wanted to get started on 5 weeks of conditioning and dropping a few pounds on Monday, so I spent last night figuring out how to max on the squat and DL on the same day.  The plan was to squat first but with sets no larger than 3 reps, then do singles for deadlift.  To say it worked out would be an understatement . . . . . . .

Squats: 105x3, 135x3, 165x3, 195x2, 225x1, 255x1, 285x1, 305x2 (2RM).  My plan was for a 305 single, but the first rep was so clean (even with a pause) that I went for a second rep and, with a little more effort, got it.

Deadlifts: 275x1, 310x1, 345x1, 375x1.  After the squats, the first three sets seemed almost easy.  The last set was tougher, the mid-point was what gave me the most trouble.  But no matter, I got it. 

I am almost at the same point that I was before my surgery, now I just have to exceed it.  Why didn't I start the maxing out stuff sooner?!?  For the next 5 weeks, I will be using a 5/3/1 scheme just so I could do more but when it's all done, it's back to the heavy stuff.

WSFSB III: Bench Press 1RM

Incline Bench Press: 60x5, 80x5, 100x3, 120x3, 140x2, 160x1, 180x1, 200x1, 205x1 (1RM)

LifeFitness ISO Row (Elbows Up): 55x5, 72.5x5, 90x3, 107.5x3, 125x2, 145x1, 162.5x1, 180x2 (2RM)

Assisted Chinup (Light Bands): sets of 5, 4, 4, 3, 3

LifeFitness Treadmill, 1.5 incline, 3 intervals of 1 minute running at 8.7 MPH and 2 minutes walking at 3.5 MPH.

Cardio

Cybex Arc Trainer, Interval program, Level 5 for 30 minutes.

WSFSB III: Deadlift

Conventional Deadlift: 135x3, 170x3, 205x3, 240x3, 275x3 310x3, 345x3 (3RM).  The 345 triple felt leaden, which means I either was not fully recovered from Thursday's squat session or I'm almost tapped out.  My back right now is really sore, too.

Superset:
Bulgarian Split Squat (Front Foot Elevated): BWT for 5 sets of 8
LifeFitness Seated Calf Raises: 90 pounds for 5 sets of 6

Triset:
Kettlebell Swings: 30 pounds for 6 sets of 6
Bosu Ball Plaaks: 6 holds
Battle Ropes: 6 sets to failure.  This made for a strong finisher but it hurt my back a bit, too.

Hoist Roc-It Leg Curls: 152 pounds for 5 sets of 10.

WSFSB III: Shoulder Press

LifeFitness ISO Shoulder Press: 42.5x3, 55x3, 65x3, 77.5x3, 90x3, 102.5x3, 115x2 (2RM), 6012, 60x10

Assisted Pullups (Light Bands): sets of 5, 4, 4, 3, 2 reps.  Reps increased from last week.

LifeFitness ISO Row (Elbows In): 80x3, 105x3, 130x3, 140x3, 150x7 (Rep Out Set)

Bosu Ball Planks: 5 holds

Finisher (8 Rounds/1-minute rest between rounds)):
Jacobs Ladder: 75 seconds
KB Swings: 30 pounds to failure