ME Lower body

All Notation: Weight x Reps x Sets

4" Deficit Deadlift: 135x5, 165x5, 195x3, 225x2, 245x5, 265x5, 285x5. My original plan was to end at 275x5 but the 265 felt easy enough that 285 seemed a sure thing. One thing was that I nearly lost my grip on the last rep with 285. Maybe, the workout from yesterday killed my grip. I also know the truth: it's a longer pull and I will have to learn to hold on for dear life!!!

Assisted Pistols (Average Band): 5 sets of 8

GHR: 9, 8, 7, 6, 5 reps.

Pallof Press Isometric Holds: 15 lbs x 30 seconds x 5 reps

Hammer Calf Press: 270x3x6

Two a Days

Since I missed last week's RE Lower Body day, I did it today along with my RE Upper Body day. I ran early in the morning, as usual. At 10AM, I went in and did the Flat Bench Press, first working up 175x1, 195x1, 215x1, then doing 190 for 5 sets of 3.

I did the rest of the workout from 2:30PM to 4:50PM. Nothing after that, I was spent but in a much better way than Friday;)

All Notation: Weight x Reps x Sets

Front Squat (205): 125x10x4

Assisted Chinups (Light Band): 6 sets of 3

Arched Back Good Morning (205): 125x10x4

Superset:
Hammer ISO High Rows (125p): 115x3x6
Standing DB Front Raises: 10x10x6

Overhead Shrugs (175): 105x10x4

Triset:
Seated Calf Raises (95): 70x8x4, 60x10x4
Hammer Curls: 40x3x6
Leg Curls: 105x10x6

ME Upper Body

Thursday, I ran for two miles in the morning.

Friday started out the same. Then I did this workout right after my morning run:

All Notation: Weight x Reps x Sets

Incline Bench Press (205): Worked up to 185x1, 205x1, 195x1

Overhead Shrugs (175): worked up to a 175 1RM.

Assisted Pullups (Average Band): 10, 9, 8, 7, 6 reps.

Hammer ISO Rows (140): worked up to a 140 single, then 85x10x4

Incline DB Lateral Raises: 10x7x5

Barbell Curls: 60x10x5. Supersetted with the lateral raises.

Then I ran drills and sprints and did mobility work on the soccer field at around 3PM. That should have been it. But I found myself at 8PM playing volleyball with my friends for 3+ hours. I spent my last hour running on fumes, and the weekend sleeping it off. I felt wiped out and beat up and craving McDonalds!!!

ME Lower Body

Parallel Box Squat: 85x5, 115x5, 145x5, 175x3. 205x2 235x1, 255x1, 275x1, 295x1 (slow and steady). 305x1 (Grinder). The original plan was to stop at the 295 single but I felt lucky. And after a 4 minute rest, I was.

Assisted Pistols (Average Band): 5 sets of 8. Light (Purple) bands next week.

GHR: 9, 8, 7, 6, 5 reps

Seated Calf Raises: 80x5x5, 50x15x3. Since I've been blowing these off, I played make up.

RE Upper Body

Yesterday:

2 Mile Run in 17:46. And that was with a minute of walking because I was getting owned - - - Navy people only have to run 1.5 miles tops (except maybe your special operations guys) so I've had some adjustment to make. So, I'm improving.

Today we could either do a 5K run event or our own thing. So since I blew off my regularly scheduled workout yesterday to go to a fancy fish restaurant (La Paillote, really tasty . . . who knew?!?), I did said workout this morning. The workout went great, and I also added intervals today to start getting myself lean again and to improve my run time.

Flat Bench Press (195): 125x10x4

Assisted Chinups (Average Band): 11, 10, 9, 8, 7 reps. An improvement, and my last week of chinups with the average bands. Next week, I switch to the purple bands.

Overhead Shrugs: worked up to a 185 lbs single

Hammer ISO High Rows (110p): 65x10x4

Incline Front Raises: 10x7x5

Hammer Curls: 25x10x5

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 9.5 MPH and 2 minutes at 3.8 MPH

RE Lower Body

Just walked this morning, no running. Then we spent our morning training at the US Embassy, practicing taking it back from a siege by outside forces. Part of it reminded me of: 1) Games I played as a kid in railroad yards in New Jersey and 2) that song by Peter Gabriel called "Games Without Frontiers." Of course, this was all serious business.

After that, I just wanted to take it easy. So I upped the intensity a bit and cut the workout short. I really should be more disciplined and just stick with the plan, but no harm done.

Front Squat (205): worked up to a 205 lbs single.

Arched Back Good Morning (205): 105x15x3

Leg Curls: 105x8x5

Seated Calf Raises: 70x8x5

ME Upper Body

The day before, I had napped plenty. These days, after 1PM, the rest of the time is mine (That will change when training is over and I start standing security watches). So why was I wiped out when I woke up for Army PT at 5AM? I just can't get used to this, especially seeing how I'm such a bear in the morning.

All Notation: Weight x Reps x Sets

Incline Bench Press: 150x8x4

Trap Bar Shrugs (196b): worked up to a 186 lbs 3RM. If the number seems weird, I weighed the bar at 76 lbs on the scale. It's thicker than the average Trap Bar, almost Fat Bar-like.

Assisted Pullups (Average Band): 9, 8, 7, 6, 5 reps. Maybe, if I hadn't killed my traps first, I might have been able to do a little more.

Hammer ISO Rows (125b): 95x8x4

Incline DB Lateral Raises: 15x4x5

Barbell Curls: 70x8x5. Supersetted with the lateral raises.

ME Lower Body

Parallel Box Squat: Worked up 225x5, 245x5, 255x5.

GHR: 8, 7, 6, 5, 4 reps

Hammer Calf Press: 220x8x4

RE Upper Body

Went to sleep late last night (1:30 AM), and woke up at 5:30 AM to go running with the Army (2.0 miles). I was so sleepy that I caught myself a few times catnapping in between sets. Still a good workout, will go to bed early today.

Flat Bench Press (195): 115x12x4

Incline Front Raises: 15x4x5

Assisted Chinups (Average Band): 10, 9, 8, 7, 6 reps

Hammer ISO High Rows (110p): 85x8x4

Hammer Curls: 30x8x4

DB Shrugs (72p): 65x2x12. Did these in between sets of chins, rows, and curls.

Test

My legs are just about healed up, but I kept it simple today by doing only one lift just for testing purposes.

Deficit Deadlift off 4" Block: Worked up to a 315 single and a 345 miss (barely broke the floor buut that was it).

ME Upper Body

Instead of running, we went to the gym and did our own thing at 5:30 AM.

Incline Bench Press: worked up to 165x3, 185x3, 175x3

Wide lat Pulldowns: Forgot the bands. Worked up to 105x5, 120x4, 135x1, 105x5x3

Hammer ISO Rows (125b): 65x15x3

Incline DB Raises: 10x10x5

DB Shrugs: 60x4x7

Barbell Curls: 50x15x3

Ouch!!!

My hamstrings are so sore right now from that Sunday leg session and Monday sprint session that I took two days off and their still really sore. I'm talking about my whole backside except for the calves. So I did an abbreviated session with parallel box squats just to do something . . . . anything.

Parallel Box Squat: worked up to a 255 triple. I had no pop, but the stretch felt good afterwards:

Hammer Calf Press: 150x15x3

Week 2: RE Upper Body

My morning today began at 5:30AM: that's when I started training with the Army for security forces. I ran about 1.5 miles, then did almost the same thing for Indian Runs, then sprints and suicides and cariocas. Of course, there was also calisthenics. At 7, we were done with PT.

Then after safety instruction with the M16 rifle, I went in at around 11:00 AM to do weights.

Flat Bench Press (195b): 100x15x3

Incline Front Raises: 10x8x5

Assisted Chinups (Average Band): 10, 9, 8, 7, 6 reps

Hammer ISO High Rows: 55x15x3

DB Shrugs: 55x6x5

Hammer Curls: 20x15x3

Felt super tired and since we couldn't go to the range to shoot, we were done for the day. By 2PM I was asleep fpr a 3 hour siesta.

RE Lower Body

Arched Back Good Morning (205): Since I haven't done this movement in a long time, I went ahead and tested on it and just abbreviated the day's workout to make up for it. Starting with an empty bar, I worked up to a 195 lbs double and a 205 lbs single.

Front Squats (205): 105x15x3

Leg Curls (145): 75x15x3. After the arched back good mornings, the leg curls left my legs shaking and burning.

Seated Calf Raises (95): 80x5x5

Update

First off, my trip to Finland has been approved so barring something unforeseen coming up, All I need is the plane tickets (sometime May orr June).

Starting Monday, I begin training to augment security forces here in Africa for the next 3-4 months. Which means a lot of running to get me up to Army standards, a lot of shooting, and a lot of time spent in full body armor, weapons, and gear in the heat. On top of that, I will still be training for the meet. I might not even recognize myself when all of this is over. This means having to be efficient with my time, an adjustment in diet, maybe an adjustment in workout schedule since my hours will vary. It will be a challenge, but I'm up to it. No matter what shape I'm in in July, I'm still planning to go.

ME Upper Body

Incline Bench Press: worked up to 155x5, 175x4, 165x5

Assisted Pullups (Average Band): 5 sets of 9, 8, 7, 6, 5 reps.

Hammer ISO Rows (125b): 107.5x5x5

Incline DB Raises: 15x4x5

DB Shrugs: 50x8x5

Barbell Curls: 80x5x5

ME Lower Body

All Notation: Weights x Reps x Sets

10" Low Box Squat: Worked up to a hard 225 5RM

Assisted Pistols (Average Band): 5 sets of 7 reps

45-degree Hyper: 5 sets of 12 reps

GHR: 30 reps (8, 7, 6, 5, 4 reps)

Decline Twisting Situps: 5 sets of 12 reps

Hammer Calf Press (285b): 250x5x5

RE Upper Body

After much experimentation and some days off due to soreness, I'm ready to get down to brass tacks.

All Notation: Weight x Reps x Sets

Abs Class

Flat Bench Press (195b): 165x5x5

Assisted Chinups (Average Bands): sets of 9, 8, 7, 6, 5 reps

Hammer ISO High Rows (110b): 95x5x5

Incline DB Front Raises: 10x10x4

DB Shrugs (72b): 45x10x4

Hammer Curls (40): 25x10x4

ME Upper Body

After a long layoff, the hardest part is just getting started again. Today, at 12: 01 AM, I finally got back into the gym. In the future, I probably should never take a layoff this long. 2 weeks tops, maybe. I'm up to 220 lbs, and I'm weak all over the place. On the plus side, my rib was fine the whole session, so I think it's fully healed. Psychologically, it felt great to be touching the iron again.

The Virtual Meet is in 21 weeks, enough for seven 3-week waves. My request has been approved by my chain of command and I should have flight information in a week or two. Barring something way out of the blue, the trip is a go.

Training wise, I may do something like what I did last time which was like Westside for Skinny Bastards III but with no speedwork. Like what worked for my squat, I will stick with the flat bench press on repetition day for the 21 weeks, and use everything else for maximum effort days. I'll stick with the deep front squat and arched back good morning for 21 weeks on repetition day, and switch between DL/box squat variations for maximum effort days. Accessory work will be just about the same but instead of doing a bicep movement on both days, one of those days will be for triceps to push my bench up. Aerobics, I will figure out: I do now that my goal weight for the Virtual Meet is 200 lbs flat.

Flat Bench Press (195b): worked up to a 185 lbs 3RM

DB Shoulder Press (65b): 45x8, 45x7

Assisted Pullups (Average Band): 7, 6, 5, 4, 3 reps

Hammer ISO Row (Elbows In)(127b): worked up to a 110 lbs 6RM

DB Shrugs: (72b) worked up to a 70 lbs 2RM

Barbell Curls (95): 80x5x5

To make the workouts easier to decipher, especially on rep days, I will soon do like I used to and put the 1RM in parentheses after the lift. If it is an actual 1RM, it will appear as is. If it was calculated using Brzycki's formula ( weight lifted/[.0278 x number of reps at that weight] minus 1.0278), it will appear with an "b" after the number.

The lifts that stay the same for the 21 weeks use a planned progression (see Excel spreadsheet above) so those maxes will show up in parentheses with a "p". As you can see from the attached spreadsheet formula [ =(A3+10)*0.9] for the 4th week, the max used to calculate week 4 is 10 lbs bigger than it was at the beginning, and 10 pounds are added around every 4th week or so. For dumbbell lifts, it is a 5 lbs planned progression. For me, this is easier than always having to test a lift, especially since ME days do that for the main lift.

Project:Virtualmeet

It's been a while, but I'm back.

I'll be back in the gym on February 9. Aside from the laziness after 16 days of vacation to the United States in December, I broke a rib in a scrimmage game while I was home so I've been letting that heal. Broke it in a scrimmage game of basketball.

So, about the title . . . . .

One of the nice things the military does for people recalled for what I'm doing is Rest & Recuperation (R&R) Leave, where they pay to send you ANYWHERE in the world when you are on one year orders. You just pay for everything else, and the leave gets charged - - - up to 15 days. Now, I could always go any place in the States on my own dime but for my second year in Africa, I've decided to take full advantage and go somewhere else I haven't been yet. . . . .

Finland.

For those of you who frequent Tsampa.org or Virtualmeet.net, you know who Kris is. I learned about him around 2001 or 2002, when I was trying to find Prilepin's Table using Google and one of the links it spit out was the Prilepin Bench Program on his site. Aside from having done a few of the virtual meets (highly recommended), we have corresponded here and there. Well, you may also know from going to his websites that he has an outdoor gym on an island (Vaasa), and has always wanted to do a gathering of some of the powerlifting bloggers who have done some of the virtual meets, partly to do a meet and also a convention. So I contacted Kris in January and asked him if he would be willing to host me for a while, and maybe show me around, for the Virtual Meet in July 2009. Kris thought it was a splendid idea, and sent me all the information I needed to file my request. It's now being routed up my chain of command and, hopefully, it will be a go. Thanks, Kris.

For me, it would be the chance of a lifetime. Finland is pretty damn far from Washington State (heck, it's pretty damn far from Djibouti) so it is not something I can always do a whim. Of course, I get to meet Kris and Sana and family, people I've read about on the blogosphere, but I also get to hang out and lift with him and do a Virtual Meet, too (Christian Burger, Virtualmeet.net site moderator from Austria, also plans on being there). I may even get to see Sweden and Estonia, and would be more than glad to lend a hand in the judging.

And of course, I'm gonna blog about it. I finally got myself a speedy laptop, and my digicam is on its way here. All I have to do now is prepare for it.

And Now I Know . . . .

. . . . . . I truly am burned out.

I am still toast after Thursday's workout. Not nearly as sore but just beat up. With that and about 2 weeks of inconsistency, I'm pulling the plug on this cycle. I will still walk in the mornings and do Abs Class 2-3 times a weeek, and I started doing the Elliptical in the afternoons. But no weights. Better to stop, than be stopped.

Did I hit my weightlifting goals? Small "no" but big "yes". Did not test my numbers and with no deload would have not hit them. The one thing I never planned for was a deload leading up to a test week. But looking back, I got stronger and better and more balanced structurally. From April or whenever I first started doing the lift, to December, these were some of the improvements:

1.) Reverse DB Lunges w/Front Foot Elevated: from 50x5 to 100x5
2.) Can now do 1 Clean Pistol, nice and low
3.) Went from not being able to do a pullup to 7 pullups and 1 pullup wearing 32 pounds of body armor.
4.) Hammer ISO High Rows: 90x5x3 to 95x15x3
5.) Hammer ISO Rows (Elbows In): 65x15x3 to 95x15x3
6.) Bulgarian Split Squat w/Front Foot Elevated: 40x5x4 to 110x5x5
7.) Incline Bench Press: 95x10 to 135x13 and from 185 (3rm) to 195x2x12
8.) From Deadlift off 2" Block of 345 to Deadlift off 4" Block of 365.
9.) Smith Machine Box Squat: 285 max to 285x4x6 to 290x2x12
10) Can now barbell curl 115, old PR was 100

And most importantly, I did this while dropping about 32 pounds tops. And I didn't have to diet too hard to do it. As of this morning, I was 209 pounds which was about 3 pounds more than my lowest weight this cycle of 206. I might get close to that before I go home on Monday but even if I don’t, I have come a long way and I get to also walk away with ideas for next year.

WSFSB III: RE Lower Body

Didn't do the long walk yesterday, but me and a friend took a long walk at night on the runners trail. Very quiet and relaxing, and no snakes or or desert foxes jumped out of the bushes.

Today, I took the 1.25 hour walk in the morning. In the evening, I had a brainstorm. I haven't been doing any high intensity stuff because I'm bordering on burnout. So I do the long walk at night, too, with a twist: on the way down I stop at the gym and do my workout, then finish the walk as a cool down. which felt great and was doable.

Abs Class

Smith Machine Box Squats (slightly below parallel): 185x15x3. Was supposed to do 175 lbs for 3 sets of 15 but felt like adding 10 more pounds. Walked away with a very uncomfortable pump.

Hammer Machine Calf Presses: 185x15x3. Same deal as the squats. One set was toes out, one was toes in, one was neutral.

Leg Curls: 90x15x3. My hammies were pumped to the point of cramping.

Was supposed to do assisted pistols but my legs were so exhausted that I could only do two instead of the usual 10 so I called it a night and went walking.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Have been walking at 6 AM every morning for an hour and 15 minutes, no body armor.

Evening:
Hammer ISO Shoulder Press: Worked up to a 100 lbs 4 RM.

Hammer ISO Super Incline Press: 70x8x4. Only adjustment was to raise the seat to bring the bars more in line with my mid chest. Couldn't lift as much, but it hit my chest a little differently.

Assisted Wide Pullups (Monster Mini Band): sets of 7, 6, 5, 4, 3, 3 reps

Hammer ISO Rows (Elbows In): 95x15x3

Barbell Curls: 65x12+3, 65x9+6, 65x3+3+3+3+3. Based the weight off of a 115 max but all my back work taxed my biceps beforehand. Each pause was 10 seconds long.

Barbell Shrugs: 115x15x3

Skipped the aerobics. Felt really beat, didn't want to push too much harder. The workout went a little better than I hoped.

Burnout

Today was to be my ME Bench Day. But when I was working up to a 5 RM on the close grip bench press, I just didn't have it. 205 for a 5 rm was my goal: I hit a 210 max just over a month ago but even 115 felt heavy and slow. I walked out kinda bummed but reminded myself that I had just come off a very demanding bench session just a week before and a week of 12 sets of 2 in a lot of movements. After just over 20 weeks of lifting heavy stuff, I think it's time to deload. I still have a front squat goal I want to hit, too. What to do?

WSFSB III: ME Lower Body

Walked for 45 minutes at 6AM.

All Notation: Weight x Reps x Sets

Lunchtime:
Deficit Deadlift off 4" Box: 145x5, 180x5, 215x3, 250x2, 285x1, 330x1, 345x1, 365x1. Hit my mark with very good form. Everything fell into place.

Evening:
Bulgarian Split Squat w/Front Foot Elevated: 110x5x5

Leg Curls: 150x2x12

Seated Calf Raises: 110x2x12

Leg Raises/Decline Twisting Situps: 5 sets to failure

45 minute walk in body armor.

WSFSB III: RE Upper Body

Walked in the morning at 6AM for 45 minutes, no vest.

All Notation: Weight x Reps x Sets

Lunchtime:
Assisted Dip Machine (Weight=BWT-Assistance): 99x10, 139x8, 179x6, 209x4x6
Rear Delt Machine: 130x4x7

Evening:
Abs Class.

Assisted Chinups (Monster Mini Band): Failure at 7, 6, 5, 4, 4, 3, 3, 2 reps

Hammer ISO High Rows: 137.5x2x12. This was unbelievably hard, especially after the chinups.

Incline Lateral Raises (Rest Paused): 10x14+6, 10x12+4+4, 10x10+4+4+2

Hammer Curls: 35x10x4.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.8 MPH

WSFSB III: RE Lower Body

Been feeling sick the past few days, like a mild cold. So either the new folks arriving from the United States brought something with them (a few people in the offices have been sick, too) or the heavy stuff is catching up to me. I've been sleeping too much and eating too little. So even though I was about half and half, I went in on Saturday instead of Friday. I was so half and half I went in late to ger it done: 1AM on Sunday. I did cut out most of the accessory work, however, to play it safe.

All Notation: Weight x Reps x Sets

Smith Machine Box Squats: 290x2x12

Hammer Calf Presses: 290x2x12

WSFSB III: ME Upper Body

I slept in most of the day, got up at around 2ish, walked for an hour and a half (no body armor), then went to the galley and pigged out on turkey and other grub. Then after a 3 hour nap brought on by the turkey/sugar coma, I woke up at 10PM and went to the gym. Maybe it was the nap or the eats but I had a ton of energy to spare. Got a lot done. It's now 3:18AM and I just called my wife and kid, and my mom in New Jersey to wish them a Happy Thanksgiving.

And that reminds me, Have a safe and Happy Thanksgiving.

All Notation: Weight x Reps x Sets

Incline Bench Press: 195x2x12.

Hammer ISO Super Incline Press: 60x10x4

Assisted Wide Pullups (Monster Mini Bands): Failure at 6, 5, 5, 5, 4, 4, 3, 3 reps

Hammer ISO Rows (Elbows In): 155x2x12

Rear Delt Machine: 115x6x5

Barbell Curls: 95x4, 95x3, 95x3, 95x2, 95x2

WSFSB III: ME Lower Body

Walked for 45 minutes at 6AM.

Lunchtime:
Deficit Deadlift off 4" Box: 135x3, 170x3, 205x3, 240x3, 275x3, 305x3, 335x3. Hit my goal weight, a few things fell into place . Kept my toes pointed forward, had the strength, got the glutes engaged a little sooner. This movement is still rounding my back a little more than I'd like, so good mornings or RDLs will be in my future. Next week, I will go for the 365 single.

Evening:
Bulgarian Split Squat w/Front Foot Elevated: 70x10x4

Leg Curls: 60x30x2

Seated Calf Raises: 42.5x30x2

Leg Raises/Decline Twisting Situps: 5 sets to failure

45 minute walk in body armor. Had no legs for running, maybe I should have done intervals on the elliptical instead.

WSFSB III: RE Upper Body

Walked in the morning at 6AM for 45 minutes, no vest.

All Notation: Weight x Reps x Sets

Lunchtime:
Assisted Dip Machine (Weight=BWT-Assistance): worked up to a 203 lbs 6 RM (calculated to about 235 1RM), then did 173x10x4

Evening:
Abs Class. New teacher was a Nazi. Or it's been a while, because it sucked.

Assisted Chinups (Monster Mini Band): Failure at 7, 5, 4, 3, 3, 2, 1 reps

Hammer ISO High Rows: 55x30x2

Rear Delt Machine: 100x10x4

Incline Lateral Raises (Rest Paused): 8x25x2. Most continuous reps of any set was 19.

Hammer Curls: 30x12x4.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.8 MPH

30 Days

30 Days until I go home. 30 days until I get away from Africa for a while and enjoy sushi and real wine and beer.

And 30 days to lose 10 pounds.

Today, I dropped below 210 for the first time in almost two months (209) - - - I had let myself gain some weight, some muscle and some fat. The Abs Diet may have been just what I needed. Shame I didn't do it sooner. Now, I am taking up the challenge put up by Alwyn Cosgrove in his article about losing 10 months in a month.

Today I walked in the vest for a long walk. The plan is to keep my weight training days the same. Hell, the next 4 weeks are gonna push me to my limit. So I'm gonna do the metabolic circuit like he proposes, but instead will use bodyweight stuff and calisthenics interspersed with sprints ans other running drills (side shuffles, cariocas, suicides) for the 3 days that I don't lift. I will, however, do 16 minutes of intervals after the lifting. Not too much but enough for a response.

I will be walking every morning before work at 6AM, except for Sunday. That's my day to sleep in. Sunday will be a metabolic circuit and a long vest walk. My weigh in day will be Saturday mornings, since I walk past the gym on the way back to my living unit.

Stay tuned.

Abs Class is back again, so I'll be doing that on Monday, Thursday, and Saturday at 6:30PM.

WSFSB III: RE Lower Body

All Notation: Weight x Reps x Sets

Since the weight for the squats was going to be light, I did all the accessory work first to make the squats harder. As if they weren't going to be hard, eh?!?

Assisted Pistols (Average Band): 5 sets of 11

GHR: 5 sets of 7

Hammer Calf Presses: 120x30x2

Leg Raises/Decline Twisting Situps Superset: 5 sets to failure

Smith Machine Box Squats: 120x30x2. I barely got the 30 reps on the first set, and on the second set I had to stop after the 24th rep and catch my breath for 15 seconds before I got the other 6. I could barely walk afterwards. And to think, it doesn't get any easier in the coming weeks: 290x2x12, 95x50x1, 140x25x2, 330x1x15.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Lunchtime:
Incline Bench Press: 190x3x7. The original goal was 7 sets of 4. That changed after the first set when my fourth rep attempt would not go up. Next week is supposed to be 12 sets of 2, and I'll probably do that with 195.

Evening:
Hammer ISO Super Incline Press: 55x12x4

Assisted Wide Pullups (Monster Mini Bands): Failure at 6, 6, 5, 4, 3, 3, 2 reps.

Hammer ISO Rows (Elbows In): 65x30x2. Actually, I barely got the 30 on the first set. On the second set I got 16 reps, rested 10 seconds, the ground out the remaining 14 reps.

Rear Delt Machine: 85x10x4

Barbell Curls: 90x6, 90x4, 90x3, 90x2, 90x1

WSFSB III: ME Lower Body

Deficit Deadlift off 4" Box: 145x5, 175x5, 205x5, 235x5, 265x5, 295x5, 320x3. Not too bad but the extra 2" made today's session tough. Strained my inner thigh on the 1st set, but by pointing my toes forward and focusing more, it didn't affect me much.

Bulgarian Split Squat w/Front Foot Elevated: Skipped it due to the strained inner thigh.

Leg Curls: 75x20x3

Seated Calf Raises: 55x20x3

Leg Raises/Decline Twisting Situps: 5 sets to failure

Since I didn't do the split squats, I took the 1.25 hour walk in the body armor instead.

WSFSB III: Re Upper Body

All Notation: Weight x Reps x Sets

Assisted Dip Machine (Weight=BWT-Assistance): worked up to a 213 lbs 4 RM (calculated to about 222 1RM), then did 128x15x3

Assisted Chinups (Monster Mini Band): Failure at 6, 5, 4, 3, 2, 2 reps

Hammer ISO High Rows: 70x20x3

Rear Delt Machine: 70x12x4

Incline Lateral Raises (Rest Paused): 8x30x2. Most continuous reps of any set was 19.

Hammer Curls: 25x15x3.

WSFSB III: RE Lower Body

I blew off this workout on Thursday, and was blowing it off yesterday with dread until 11PM when I forced my own hand and gave it a go. It went better than I feared it wouldn't. But the squats reminded me of why I was dreading the workout: 3 sets of 20 was really hard work. After that, the rest of the workout felt like cardio. Especially since it was late and I was cutting the rest periods just so I could take a shower and get to sleep.

All Notation: Weights x Reps x Sets

Smith Machine Box Squats (Slightly Below Parallel): after warmups, 155x20x3

Barbell Curls: 55x5, 65x5, 75x5, 85x5, 95x5, 105x3, 115x1. I supersetted these with the squats. 115 is an all time PR for me, a long rep but I strained like crazy until I broke the sticking point (1/2 way).

Assisted pistols (Average Band): 5 sets of 10

GHR: 5 sets of 7

Hammer Calf Press: 160x20x3

Leg Raises/Twisting Decline Situps Superset: 5 sets to failure.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Walked in my body armor for 45 minutes

Incline Bench Press: 55x5, 75x5, 95x4, 115x3, 135x2, 155x1, 175x6x5.

Hammer ISO Super Incline Press: 50x15x3

Assisted Wide Pullups (Monster Mini Band): Failure at 5, 5, 5, 4, 4, 4. For the next 3 weeks, no green bands.

Hammer ISO Row (Elbows In): 80x20x3

Rear Delt Machine: 55x15x3

Barbell Curls: Originally, I was gonna do preacher curls, 80 lbs for 4 sets of 8. Am noticing that as the back work gets harder (or I'm burned out on preachers, or both), I can't do reps with a lot of weight on this now. So I switched to barbell curls, loaded the bar up to 100 lbs, and did sets of 3, 3, 2, 1, 0 reps. Because while my arms were too beat for reps, I could do low reps with high weight.

WSFSB III: ME Lower Body

Front Squat: 95x5, 115x5, 135x3, 155x3, 175x2, 195x1, 215x1, 235x1, 245x0, 245x0. The lighter sets were not crisp, so I knew I was not recovered from the past few days. The first attempt at 245 went under control but at the bottom I had little pop and I got stuck after the first few inches. Second attempt at 245, I tried to push my glutes back a bit more to use my glutes but I had nothing left. I felt kind of bummed but there will be next time.

Reverse Lunge w/Front Foot Elevated: 100x5x5

GHR: 6 sets of 6. Just didn't have it today.

Seated Calf Press: 95x3x10

Leg Raises/Decline Twisting Situps Superset: 5 sets to failure

Tested rear delt machine to a 100 lbs triple.

Long walk in the body armor: 1.5 hours

WSFSB III: RE Upper Body

All Notation: Weight x Reps x Sets

45 minutes of walking in body armor.

Incline Bench Press: 160x8x4.

Chinups: BWTx3x7. The added bodyweight did not make these any easier. Have to kip a bit. Next 3 weeks, will begin to do rep sets with the monster mini bands only.

Hammer ISO High Rows: 125x3x10. After chinups, these were a struggle.

Incline Lateral Raises: Zilch. Had no shoulders left.

Reverse Curls: 55x10x4

Trap Bar Shrugs: 214x5x5

Today began my six week push before I go home. After a month of inconsistent eating and aerobics, my weight is up to 211. Some of it muscle, some of it not. Need to start sleeping consistently, too.

Felt like my head was in a vice. I think it might have been the malaria medication: I normally never take it at night for just this reason (and because it screws with my sleep).

Started the Abs Diet today, and it's actually pretty good. We'll see what happens. Am experimenting with planning what I'm going to eat in advance and writing it on paper, like I do my workouts.

WSFSB III: RE Lower Body

All Notation: Weights x Reps x Sets

Lunchtime:
Smith Machine Box Squats (Slightly Below Parallel): 135x3, 165x3, 195x3, 235x3, 265x3x10. Yes, 10 sets of 3 reps. I did it, but it bled me dry. Am not looking forward to the evening.

Evening:
Assisted pistols (Average Band): 5 sets of 10

Leg Curls: 150x3x10

Hammer Calf Press: 265x3x10

Leg Raises/Twisting Decline Situps Superset: 5 sets to failure. This time, I tried to bring my legs up higher on the leg raises, like a pike. I think this hit the spot: where I could normally do five sets of 8, I failed at 8, 6, 5, 4, and 2 reps.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

2-Board Bench Press (No Leg Drive): 95x5, 120x5, 145x3, 170x2, 195x1, 225x1, 235x3, 245x1. Target reached.

Wide Pullups: BWTx3x7. Hard today. I felt like I was losing it pretty quick as far as my stamina goes. Did get a flu shot today. Hmmmm. . . . . .

Hammer ISO Super Incline Press: 45x20x3

Hammer ISO Row (Elbows In): 140x3x10. God help me, this sucked.

Seated Overhead Shrugs: 175x5x5

Preacher Curls: 70x0. Had neither the shoulders left to support it nor the bicep strength to curl it. SO . . . .

Barbell Curls: Failure at, 10, 8, 6, 4, 3, 2, 1 rep followed by a cluster set of 6 reps. All with the same 70 lbs.

WSFSB III: ME Lower Body

Lunchtime:
Front Squat: 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x3, 215x3, 235x2.

Evening:
Reverse Lunge w/Front Foot Elevated: 70x10x4

GHR: Failure at 13, 11, 10, 9, 9 reps.

Seated Calf Press: 55x10x4

Leg Raises/Decline Twisting Situps Superset: 5 sets to failure

WSFSB III: RE Upper Body

All Notation: Weight x Reps x Sets

Yesterday:
1.5 hours of walking in body armor.

Today:
Lunchtime:
Incline Bench Press: 145x10x4

Evening:
Chinups: BWTx3x6

Hammer ISO High Rows: 72.5x15x4

Incline Lateral Raises: 15x7+3, 15x7+3, 15x7+3, 15x7+3

Reverse Curls: 50x12x4

Trap Bar Shrugs: 154x10x4

There was no Abs Class tonight and since someone was coming into the office to work on the LAN wiring and I had to watch, no time for aerobics.

WSFSB III: RE Lower Body

All Notation: Weights x Reps x Sets

Lunchtime:Smith Machine Box Squats (Slightly Below Parallel): 95x7, 115x7, 135x7, 155x7, 175x15x4. Was supposed to do 165 lbs but felt like doing more.

Evening:

Assisted pistols (Average Band): 5 sets of 10

Leg Curls: 90x15x5. Was supposed to be 4 sets only, just felt like hammering them.

Hammer Calf Press: 180x15x4

Leg Raises/Decline Situps Superset: 5 sets to failure

Walked in body armor for 45 minutes.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Lunchtime:
2-Board Bench Press (No Leg Drive): 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 205x3, 230x2, 215x2. Goal was 230x3 but after the second rep I ran out of steam. Like last week, it launched about an inch or so then stalled.

Evening:
Abs Class

Wide Pullups: BWTx3x6.

Hammer ISO Super Incline Press: 35x30x2, 40x25x2. Decided to switch to this movement instead of the pushups. Felt like I need more upper chest work. To make up for not having done it last week, I did last week's work and today's. Will feel miserable tomorrow, I'm sure.

Hammer ISO Row (Elbows In): 82.5x15x4

Preacher Curls: 60x12, 60x9+3. 60x6+3+3, 60x6+3+3

Seated Overhead Shrugs: 135x10x4

Walked outside in body armor for 45 minutes.

WSFSB III: ME Lower Body

Lunchtime:
Front Squat: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x5.

Evening:
Reverse Lunge w/Front Foot Elevated: 60x15x3

GHR: Failure at 13, 11, 10, 8, 8 reps.

Hammer Calf Press: 82.5x8x5

Leg Raises/Decline Situps Superset: 5 sets to failure

Blast Strap Ab Fallouts (Knees on Mat): Failure at 5, 4, 4, 3.

WSFSB III: RE Upper Body

All Notation: Weight x Reps x Sets

Lunchtime:
Incline Bench Press: 125x15, 125x11+4, 125x9+6. It should have been 3 sets of 15 at maybe 50-55% 1RM but I went with 60%, which I could do for one clean set of 15 on the first try, and clustered the other 2 sets.

Evening:
Abs CLass

Chinups: BWTx3x5

Hammer ISO High Rows: 107.5x8x5

Incline Lateral Raises: 10x15, 10x10+5, 10x10+3+2

Trap Bar Shrugs: 134x15x3

Reverse Curls: 45x5x3

30 minutes on the Elliptical

WSFSB III: RE Lower Body

All Notation: Weights x Reps x Sets

Lunchtime:
Smith Machine Box Squats (Slightly Below Parallel): 85x4, 115x4, 145x4, 175x4, 205x4, 235x8x5. This workout was pretty good. A lot of work but easier than expected. I could see why some people squat in boots, they really do feel better.

Evening:
Assisted pistols (Average Band): 5 sets of 9

Leg Curls: 120x8x5

Hammer Calf Press: 235x8x5

Leg Raises/Decline Situps Superset: 5 sets to failure

Pallof Press Isometric Holds: 30 x 20 seconds x 3

Walked in body armor for 45 minutes.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Lunchtime:

2-Board Bench Press (No Leg Drive): 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x4. Almost had that 5th rep but it stalled a few inches after takeoff.

Evening:

Abs Class

Wide Pullups: BWTx3x5. I'm starting now to transition to no band assist for chinups and pullups. My max in a set is 6, so I cut that in half and did 5 sets of that. Week 2 is 6 sets, week 3 is 7 sets.

Pushups (Feet raised 3"): Maxed out at 26 and 13 reps.

Hammer ISO Row (Elbows In): 125x8x5

Preacher Curls: 55x15, 55x8+7, 55x8+4+3

Seated Overhead Shrugs: 105x15x3

Walked outside in body armor for 45 minutes.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Deficit Deadlifts off 2" Block: 145x5, 180x3, 215x3, 250x2, 285x1, 320x1, 355x1, 365x0.
Bulgarian Split Squats w/Front Foot Elevated: 70x10x4

Leg Curls: 90x12x4

Blast Strap Ab Fallouts (Knees on Mat): Failure at 4, 4, 3, 3.

Seated Calf Raises: 60x12x4

20 minutes on the Elliptical.

355 on the deadlifts was one ugly rep, but I had to give 365 a shot. My lower back started to get tired halfway through the sets so I think maybe I was just overtrained on this movement/pulling from the floor. Afterwards, I dropped the weight to 135 and began experimenting with a setup for the reverse band deadlifts that I want to use the next time I deadlift. My first impression is that I will like these better than rack pulls based on feel alone.

WSFSB III: RE Upper Body

1 hour walking in Body Armor

Blast Strap Pushups w/Feet Elevated: Failure at 12, 11, 10, 9 reps.

Assisted Wide Neutral Grip Chinups (Monster Mini Bands): 3 sets of 8, 1 set of 7

Assisted Wide Neutral Grip Chinups (Average Bands): 4 sets of 10.

Hammer ISO High Rows: 80x12x4

DB Shoulder Press: 65x4x7

Reverse Curls: 40x20x3

WSFSB III: RE Lower Body

Smith Machine Box Squats (Slightly Below Parallel): 175x12x4

Hammer Calf Press: 175x12x4

GHR: Failure at 12, 10, 8, 8, 6 reps.

45 degree Hyperextension: Failure at 13, 12, 11, 10, 9 reps.

Pallof Press Isometric Holds: 25 lbs for 30 seconds for three sets

Assisted Pistols (Average Band): 5 sets of 9

20 Minutes on the Elliptical.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Flat Bench Press: 95x5, 115x5, 135x3, 155x2, 185x1, 205x1, 225x1, 215x1. Got my 225 back, and with my feet up to boot. I noticed that while I now have a lot more pop off the chest, I slow down a lot 3-4 inches off the chest. So, time to bring out the boards.

Assisted Really Wide Pullups (Monster Mini Band): Failure at 3, 2, 2, 2, 1 reps.

Assisted Really Wide Pullups (Average Band): 3 sets of 9, 2 sets of 8

Hammer ISO Rows (Elbows In): 90x12x4

DB Shoulder Presses: 60x6x5

Preacher Curls: 50x20, 50x12+5+3, 50x10+4+3+2+1

Behind The Back Shrugs: 120x10x4

20 minutes on the elliptical at Level 10.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Deficit Deadlifts off 2" Block: 145x3, 180x3, 215x3, 250x3, 285x3, 320x3

Bulgarian Split Squats w/Front Foot Elevated: 50x15x3

Leg Curls: 150x4x6

Blast Strap Ab Fallouts (Knees on Mat): Failure at 4, 3, 3, 3.

Seated Calf Raises: 100x4x6

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

1 hour walking in Body Armor

Blast Strap Pushups w/Feet Elevated: Failure at 12, 11, 10, 8 reps.

Assisted Wide Neutral Grip Chinups (Monster Mini Bands): 4 sets of 7

Assisted Wide Neutral Grip Chinups (Average Bands): 4 sets of 10.

Hammer ISO High Rows: 130x4x6

DB Shoulder Press: 55x8x4

Reverse Curls: 35x25x2

Behind The Back Shrugs: 100x15x3

WSFSB III: RE Lower Body

Ab Class

Smith Machine Box Squats (Slightly Below Parallel): 285x4x6. The weights moved slow each set. Afterwards, I felt crushed in every way. I'll blame the volume and the long warmup.

Hammer Calf Press: 285x4x6

GHR: Failure at 11, 9, 7, 5, 3 reps.

45 degree Hyperextension: Failure at 13, 11, 10, 9, 8 reps.

Pallof Press Isometric Holds: 25 lbs for 30 seconds for three sets

Assisted Pistols (Average Band): 5 sets of 9

WSFSB III: ME Upper Body

I walked for an hour with my body armor on before the workout.

All Notation: Weight x Reps x Sets

Flat Bench Press: 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3.

Assisted Really Wide Pullups (Monster Mini Band): Failure at 3, 2, 2, 1, 1 reps.

Assisted Really Wide Pullups (Average Band): 5 sets of 8

Hammer ISO Rows (Elbows In): 150x4x6

DB Shoulder Presses: 45x10x4

Preacher Curls: 45x18+7, 45x14+7+4

Behind The Back Shrugs: 100x15x3

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Deficit Deadlifts off 2" Block: 145x5, 175x5, 205x5, 235x5, 265x5, 295x5, 315x5.

Bulgarian Split Squats w/Front Foot Elevated: 90x5x5

Leg Curls: 135x6x5

Blast Strap Ab Fallouts (Knees on Mat): Failure at 4, 3, 2, 2.

Seated Calf Raises: 82.5x6x5

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

1 hour walking in Body Armor

Blast Strap Pushups w/Feet Elevated: Failure at 11, 10, 9, 8 reps.

Assisted Wide Neutral Grip Chinups (Monster Mini Bands): 4 sets of 6

Assisted Wide Neutral Grip Chinups (Average Bands): 4 sets of 9.

Hammer ISO High Rows: 110x6x5

DB Shoulder Press: 40x12x3

Reverse Curls: 30x30x2

Behind The Back Shrugs: Worked up to 180 lbs 5RM

I Know . . . It's Only one . . .

Finally, after months of working it and trying different methods to do so, I finally achieved my first one legged squat (Pistol). Not a quarter squat pistol, either, but front foot off the ground and well below parallel. Now, to add more, can't sleep on it.

WSFSB III: RE Lower Body

Much like last week, I did all the assistance stuff first, then the squats with the planned weight. Unlike last week, however, the weight was a lot heavier and it felt like a ton. Just as well, right?!?

Hammer Calf Press: 245x6x5

GHR: Failure at 11, 9, 7, 5, 3 reps.

45 degree Hyperextension: Failure at 13, 11, 10, 9, 8 reps.

Pallof Press Isometric Holds: 25 lbs for 30 seconds for three sets

Assisted Pistols (Average Band): 5 sets of 8

Box Squats (Slightly Below Parallel): 245x6x5

Intervals on a Treadmill (1.5 Degree incline): 5 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: ME Upper Body

Missed Abs Class, so I walked for an hour with my body armor on before the workout.

All Notation: Weight x Reps x Sets

Flat Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x3, 185x3. My goal was 195x5 but I just didn't have it, 185 would have been a definite. I tried to prove that after the fact, but the moment had come and gone with the 195. A quick note: all my barbell bench pressing since this cycle began has been done with my feet up, to work my bottom end more.

Assisted Really Wide Pullups (Monster Mini Band): Failure at 3, 2, 1, 1, 0 reps.

Assisted Really Wide Pullups (Average Band): 4 sets of 8, 1 set of 7. Ever do a wide grip pulldown with your hands at the bends in the bar? Yes, that wide.

Hammer ISO Rows (Elbows In): 127.5x6x5

DB Shoulder Presses: 35x15x3

Preacher Curls: 40x20+5+5, 40x12+6+4+4+4. I'm using percentages of what I want to lift at the end of this cycle - - - 110 lbs. This gave me a silly pump, almost painful.

Sunday's Weigh In

Went to sleep so late last night . . . . . woke up so late this evening (4PM).

Stopped by the gym before dinner and weighed in at 206. Not 205 but I will take it.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Front Squats: 80x5, 100x5, 120x5, 140x3, 160x3, 180x2, 205x1, 215x1, 225x1. I took away the box and actually liked it better. Not only did I hit my target of 225 with nothing to spare (giggle), but I did all my reps almost ATG. I don't know if it was all the overhead shrugging I've been doing, but I had a much easier time holding the weight at the top than normal.

Reverse Lunges w/Front Foot Elevated: 50x15x3

Leg Curls: 105x12x3

Blast Strap Ab Fallouts (Knees on Mat): Failure at 4, 3, 2, 1. These suck but if they will help me hold my abs flatter and trim me down then I will do them.

Seated Calf Raises: 55x12x3

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

Blast Strap Pushups w/Feet Elevated: Failure at 11, 9, 8, 8 reps.

Assisted Wide Grip Pullups (Monster Mini Bands): 4 sets of 5

Assisted Wide Grip Pullups (Average Bands): 4 sets of 10.

Hammer ISO Rows (Elbows Out): 85x12x3

Incline DB Laterals: 15x6x5

Barbell Curls: 95x4x7. I didn't even need to rest/pause it.

Smith Machine Overhead Shrug: 150x4x7

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Lower Body

Started my morning with two PB&J sandwhiches, 3 small bottles of milk, a multivitamin, a B-Complex, 3 bottles of water, and a nice cup of coffee. By 11 AM, I felt great.

At lunch , I stopped by the gym, loaded 210 on the bar, and got my close grip bench PR cold that I should have had yesterday. Yeah, it was that important!!!

Took a nap after dinner, got up at 8 PM, then hit the gym. Gym was busy, and the Smith was being used. I was feeling pretty good and thought of doing a little more weight on the squats than planned. But I know here that leads, so I came up with the better idea of doing all the assistance stuff FIRST, then the squats with the planned weight.

Hammer Calf Press: 165x12x3

GHR: Failure at 10, 8, 6, 4, 3 reps. I felt like doing a full GHR (GHR/back extension in the same motion) was cheating my hamstrings, so back to doing them without the back extension part. Harder, without the momentum, but that 's the point.

45 degree Hyperextension: Failure at 13, 11, 9, 7, 8 reps.

Pallof Press Isometric Holds: worked up to 25 lbs for 30 seconds, then worked my way back down when a second attempt at 25 pounds lasted 15 seconds. I like this movement.

Assisted Pistols (Average Band): 5 sets of 7

Box Squats (Slightly Below Parallel): 165x12x3. Smith was still being used so I did them regular. Even with tired legs, they were solid reps.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: ME Upper Body - Pyrrhic Victory?!?

I walked out of the gym this evening at 206 which means after some peeing during the night I may just wake up at the target I set for myself in April: 205. It would come 13 weeks early.

I will start by giving Christian Thibodeau credit. I read that article of his on T-nation and have so far tried two control days of extremely low carbs. So this past Thursday and today, I had a sensible breakfast of scrambled eggs with tomatoes, mozzarella, and mushrooms and a chicken breast. The rest of the meals (4 of them) were protein shakes with a couple of spoons of peanut butter for fat.

That said, no more while on this phase.

Considering 3 days of Abs Class, 4 days of weights, 4 days of intervals, and 2-3 days of easy cardio, I don't have the headroom to diet like this. Maybe one control day, but even that sucked. I woke up in the morning poorly recovered. Makes me think that I blinked and let my much better original goal of getting lean and strong be taken over by the one where I just wanted to hit 198 or less. I can eliminate some carbs from individual meals here and there and go low carbs on some days like I've been doing in the past, but not this.

Today I was cranky, irritable, scatterbrained, and running on sheer will.

Abs Class

Close Grip Bench Press: 70x5, 90x5, 110x5, 130x3, 150x2, 170x1, 190x1, 200x1, 210x0, 205x0. Last week, I hit a kinda hard 205. Today, 190 nearly burried me and 200 was like a static rep it was so slow. Even after 5 minutes rest, I couldn't hit any targets. A lesson learned, a bitter pill to swallow.

Assisted Wide Neutral Grip Chinups (Monster Mini Band): Failure at 6, 5, 5, 4 reps

Assisted Wide Neutral Grip Chinups (Average Band): 4 sets of 8 reps

Hammer ISO High Rows: 75x12x3

Seated Overhead Shrug: 140x6x5

Barbell Curls: 85x6x3, 85x5+1, 85x6.

Skipped the intervals. I just didn't have it. I just want to crawl into bed.

Bastardized, So You Won't Have To;)

A lot of people send questions to forums wondering whether they should try something or not, whether it will be effective or not, yada, yada, yada. Essentially, thinking or Internet-ing it to death. I have no problem with a more empirical approach: I read about it or plan it, tweak it, try it for a 6-12 weeks, assess it at the end, save it to Excel (On Tsampa.org, Kris has a very effective PR Spreadsheet you can download that is very effective for that purpose), put it in my toolbox or toss it out. Looking at my blog, one sees that I have almost 4 years of workouts, numbers, injuries, mistakes, PRs, and failures to sort through. I know what works and when because of it.

After success with EliteFTS Beginners Training Manual, the next logical progression for me was the Westside for Skinny Bastards III program. Both programs are very similar: my interest in the WSFSB III stems from my eagerness to get away from speed work for a while: I couldn't break my PRs in the bench or squat doing so, I only got so far. I figured that unless I had more muscle and basic strength first, more speed work was not the answer. For me, this template was a good jumping off point.

With WSFSB III, I kept the basic setup. I looked back at my past training and wants and used that to craft rep setups that would work for me for all the rep work. I wanted more rep proficiency than just sticking to 8-15 reps only.

To start, my goal is to get down to the low 190s while keeping or gaining as much muscle as possible. I weighed in at 207 this morning, down 31 pounds since April so I'm getting there. My back is bigger and wider, shoulders stronger and more pain free, traps thicker, overall everything is more solid.

My second goal is perfomance based. When I started out, I couldn't do a chinup or pull up. Now I could do 6. By the time I go home, I'm gunning for a 265 bench at 198 BWT (My best in training is 245 at 240) and at least 425 for a deficit deadlift. I'm gunning for a 365 squat: I won't be able to test it until I get home so since I've been using front squats as a max effort movement, my goal is 275-285 there (about 75% of my squat).

So, what are the tweaks:

1.) ME work is now 5RM for week 1, 3RM for week 2, and 1 RM for week 3. Who says you can't have it all.

1.) Chinups, Pullups, and Rows: At the time, when I was getting close to doing one I couldn't get close without a lot of kipping (flailing might be more like it). I thought of Prilepin's table for maxes in the 90% range (1-6) and started out with six singles but needed a higher volume of total work. The Monster Mini Band allowed me to do this without kipping, and the Average band let me do more reps afterward. 4 sets of each was a nice sweet spot. This replaced the back/rear delt superset on ME and RE Upper Body days. One of my better experiments. Next year, I will probably keep this setup but drop the mini bands, use bodyweight chins and light bands for the rep sets. Instead of doing a bench variation for 2-3 sets of a rep-out, I'm doing repetition work with rows to back up my chins/pullups, instead.

2.) Squats: improving my squat was a bigger priority than the deadlift. The first thought was to turn speed day into a rep day with the box squats: I wasn't good at all rep ranges and I wanted to change that. So I looked back at Chad Waterbury's programs and the New Rules of Lifting and gathered all the rep schemes I could find - - - 18 of them. I arranged them so that every 4th week, one of the schemes would be heavy and so that all the other ones would build up to something more: 5x5, 3x15, 4x10, 6x3, 2x25, 3x12, 5x6, 6x4, 4x12, 5x8, 4x15, 10x3, 3x20, 2x30, 12x2, 1x50, 2x25, 15x1. Then I set a planned progression: I knew from past training waves that I could put on 15 pounds on a squat in three weeks, so every 4th week, the max I calculate from moves up 15 pounds. The last three workout will be 15 singles at 90% of 365 lbs. Since I didn't want to have to worry about balance and just wanted to push weight up, it's all done on the Smith. When I test at home, I'll tell you if it was worth it.

This setup also solves a problem I had in 2005. Back then, I had done a cycle of nothing but front squats, reaching a PR of 275 but the first test of my regular squat afterwards only yielded 300 lbs - - - a 15 pound loss. Fast forward to 2008 and the end of almost two months doing nothing but single leg work, I was able to do ATG squats and had more control and stopping power but my box squat was a struggle at 275. With this setup now (Front squats every other wave and single leg work each leg day), the RE Squat day will make sure I don't lose the groove of the lift that really matters.

3.) Deadlifts: while I'm not making it a priority, I'd be a fool to give it up. Especially, when it is always a great aid in leaning out. So I made quality a priority. In the past, my heaviest deadlifts were always a bitch to get off the floor. I can't do snatch grip deadlifts here in Djibouti, because all the bars are bench press bars with no knurling at the ends. So I began doing deadlifts off a two inch block, conventional grip. These are proving to be a godsend for two reasons. In testing, it sped up my regular deadlift off the floor and made it easier. And in combination with the RE Squat work, my sumo deadlift has now become the near equal of my conventional deadlift.

4.) Bench Pressing: the RE work so far has proven to be a great help. I have control of the weight at all points, and more confidence. Taking a cue from having used the close grip benches and incline benches for repetitions work to good effect, I am just using 3 movements for ME Bench (in order): Incline Bench Press, Close Grip Bench Press, and Flat Bench Press. The first 3 waves are 5/3/1RM setup, in preparation for a wave load setup of the same movements in the last 9 weeks. No boards, no chains, no bands, no top end work. The RE work is all Blast Straps. We'll see how well simple works for me. The last 4 waves of deficit deadlifts and front squats will follow a similar setup.

5.) The same rep changes being used for box squats is being used for: leg curls, Hammer Strength ISO High Rows and ISO Rows, Seated Calf Raises, and Hammer Calf Presses. There really ain't much in equipment at this gym, and I just wanted to move as much iron as possible for some of the support movements.

6.) If you see a lot of bicep work, it has always been a weakness for me. I'm catching up, though. Same for shoulder pressing and shrugs.

7.) I've dropped using the body armor for aerobic work. When I lost my first bunch of pounds, it was a great help 2-3 times a week. But back then, only one of those days was really heavy and I was doing less work. On this program now, walking for an hour with the vest now leaves me a little TOO beat, sometimes even beat up.

8.) The same problem with the single leg movements. This wave, I was doing both Bulgarian Split Squats and Reverse Lunges plus the two squat days and it was just too much. So, I will use the assisted pistols on RE Lower Body Day after the box squats. On ME Lower Body days, I will use the Reverse Lunge with Front Squats and the Bulgarian Split Squat when doing Deficit Deadlifts.

9.) Calves. Why not? The benefits outweigh the negatives, and they don't take anything out of me. Simple.

10.) I'm working shrugs twice a week, sort of. If I'm deadlifting, I do behind the back shrugs on RE Upper Body day. If I'm front squatting, I use overhead shrugs for both upper body days for different rep schemes: I was going to use the trap bar shrugs for a movement but I've done those, and want to see how well the overhead shrugs work.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Abs Class

Front Squats: 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 205x3. Was just gonna try 195x3 but, beat as hell as I was, 175 was easier than planned so I went for the 205 triple. I think I will go for 225 next week for a single.

Reverse Lunges w/Front Foot Elevated: 50x15x3

Leg Curls: 60x25x2. Ouch!!!

Hanging Leg Raises: 5 sets of 10. I'm starting to feel as if these and the situps are pointless. I do ab class three days a week, so this feels like a rehash. And after showing someone how to do those Pallof Press Isometric Holds that Eric Cressey wrote about in T-nation, I'm thinking of taking up his suggestion to do that, and maybe Ab Fallouts with the Blast Straps, on my leg days instead of leg raises and situps.

Seated Calf Raises: 40x25x2. Ouch!!!

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

Blast Strap Pushups: Failure at 10, 8, 7, 8 reps. Feet were elevated by an aerobic step.

Assisted Wide Grip Pullups (Monster Mini Bands): 4 sets of 5

Assisted Wide Grip Pullups (Average Bands): 4 sets of 10. I almost forgot to mention. Yesterday, on leg day, I tested out at 6 bodyweight chinups andf came close to a 6th on pullups (all with a little bit of kip), so I knew I was in for a breakthrough.

Hammer ISO Rows (Lats): 65x25x2

Incline DB Laterals: 15x6x5

Barbell Curls: 80x8, 80x6+2, 80x4+4, 80x4+2+1+1

Smith Machine Overhead Shrug: 125x8x4, 105x10x4. Made up a day I should have done.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Lower Body

Didn't work out yesterday or Tuesday because I was getting over what we call the Djibouti Crud, so I made up for it today. Probably shouldn't have done so on a very low carb day, cause it was a struggle at the finish.

Abs Class

1 Hr of walking with body armor on

All Notation: Weight x Reps x Sets

Smith Machine Box Squat: 125x25x2. Who needs aerobics when you got this . . . . after the long walk.

DB Bulgarian Split Squat: 60x10x4

Full GHR: failure at 12, 10, 7, 6 reps

Twisting Decline Situps: failure at 20, 16, 14, 12, 10 reps

Hammer Calf Presses: 125x25x2

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH. I had visions of going to McDonalds after that, but then remembered where I was:(

WSFSB III: ME Upper Body

Close Grip Bench Press: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x2, 205x1. The original goal was 195x3: I stalled halfway up on the third rep. I tried a single with 205 out of curiosity, to see if I had enough for it. So, now next week's goal will either be 210 or 215 depending on how I feel.

Assisted Wide Neutral Grip Chinup (Monster Mini): 4 sets of 4

Assisted Wide Neutral Grip Chinup (Average Band): 4 sets of 8

Hammer ISO High Row: 55x25x2

Seated Overhead Shrug: 95x12x2

Barbell Curls: 70x10x2, 70x8+2, 70x7+2+1

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Front Squats: worked up to a 175x5, 195x2. Should have tried 185x5 but that's OK. I now have a 3RM target. I did these at lunch, so I could test on Reverse Lunges at night.

Reverse Lunges w/Front Foot Elevated: worked up to a 100 lbs 5 RM and a 110 lbs 1RM

Leg Curls: 135x3x6

Decline Twisting Situps: 5 sets to Failure

Seated Calf Raises: 90x3x6

WSFSB III: RE Upper Body

Took two days completely off, slept a lot, ate carefully, and felt great today.

All Notation: Weights x Reps x Sets

Blast Strap Pushups: Failure at 10, 8, 6, 4 reps.

Assisted Wide Grip Pullups (Monster Mini Bands): 4 sets of 4

Assisted Wide Grip Pullups (Average Bands): 4 sets of 8

Hammer ISO Rows (Lats): 140x3x6

Incline DB Laterals: 15x5x5

Barbell Curls: 65x12, 65x10+2, 65x9+3, 65x7+3+2

Smith Machine Overhead Shrug: 80x15x3

WSFSB III: RE Lower Body

My fifth day straight, and I got it done. Barely.

Last night, a new person came to our department from Kuwait that no one knew was coming. No one was here to receive him and pick him up with his 4+ bags, or to get him a bite to eat. And who should happen to just be around last night? Me. No problem, I was glad to do it . . . gotta take care of a shipmate. Afterwards, I went to work out. After that and a shower, I was in bed by 3 AM.

So, no surprise I was running on fumes. And after the walk in the vest, I felt like the beginnings of a flu - - - an overtraining symptom. So tomorrow, instead of sprinting, I'm kicking back. And I gutted this workout through.

All Notation: Weight x Reps x Sets

Smith Machine Box Squat: 270x3x6

DB Bulgarian Split Squat: 50x15x3

Full GHR: 5 sets to failure

Ab Roller: 5 sets to failure. Didn't take much, and to think I used to think those infomercials were funny!!!

Hammer Calf Presses: 270x3x6

WSFSB III: ME Upper Body

Close Grip Bench Press: 55x5, 75x5, 95x5, 115x5, 135x5, 155x5, 175x5.

Assisted Wide Neutral Grip Chinup (Monster Mini): 4 sets of 4

Assisted Wide Neutral Grip Chinup (Average Band): 4 sets of 8

Hammer ISO High Row: 120x3x6

Seated Overhead Shrug: 55x5, 75x5, 95x5, 115x5, 135x5

Barbell Curls: 60x12+3, 60x9+3+3, 60x6+3+3+3. I have a 105 lbs curl 1RM so 55 percent of that is 60 lbs. After all the back work, this just kicked my ass to do 3 sets of 15 but I was not gonna drop the weight to get the reps. So I went to failure, rested 10 seconds, cranked out more reps, and so on and so on.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Deficit Deadlift off a 2" Block: 135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3. Goal exceeded by 5 lbs, but not easily.

Assisted Pistols (Average Band): 5 sets of 5.

Leg Curls: 90x10x4

DB Side Bends: 50x10x4

Seated Calf Raises: 60x10x4

WSFSB III: RE Upper Body

Didn't really want to be in the gym last night. Because of having to make up workouts to stay on track, my next day off from the gym will be on Wednesday after 5 straight days in the gym. And after Ab Class and 1 hour of walking in the body armor, I was kinda pooped. So I changed a few things today, to give me an incentive to go but also to gauge where I was at. Not bad, not bad at all.

DB Shoulder Press: 25x3, 30x3, 35x3, 40x3, 45x3, 50x3, 55x3, 60x3, 65x2. I wanted to really test on this lift and since I have had more than enough rest then this was the time. So instead of the Hammer shoulder press. I went for a 3 RM on this lift. I will probably just stick with this movement for all my delt work until December, and just change the rep schemes.

Flat Bench Press w/Monster Mini Bands: Worked up to a 115 triple and a 135 pound single. More to see what I could do right now, and where I can set it up. I found a rack, ran one end under it, and attached both ends to the bar. A little on the strong side but good.

Hoist Assisted Dips (Weight is bodyweight minus assistance): 145x8x3

Assisted Chinups (Monster Mini Band): 4 sets of 4

Assisted Chinups (Average Band): 4 sets of 8

Hammer ISO Row (Lats): 90x10x4

Incline DB Curls: 30x5x5

Trap Bar Shrugs: 144x10x4

Current Photos

These pictures were taken on 08SEP05 in the evening, just before my leg workout.

WSFSB III: RE Lower Body

My calf was better and my toe is almost there, so into the gym I went for a late evening workout (12:00 AM). Felt good to be back. I had gone on Tuesday for x-rays and was told that there were no fractures or broken bones, just a lot of bruising. They gave me some Naprosyn for the pain and an antibiotic for the cuts, and I was on my way. Took a few days off not just to let the toe heal up but also the calf on the same leg: altering my walk and having taken a walk in the vest that day with said walk strained my calf.

Smith Machine Box Squats (Slightly Below Parallel): 175x10x4.

Assisted Pistols (Average Band): 5 sets of 5.

Full Range GHR: 5 sets to failure

Hanging Leg Raises: 5 sets to failure

Decline Twisting Situps: 5 sets to failure

Hammer Calf Presses: 175x10x4

WSFSB III: ME Upper Body

Funny, I was thinking of how to adjust my sprinting workout to be a lot shorter, and fate had an answer (Cue up the theme to "Jaws"). What is everyone's worst fear in the gym?

I was setting up for a 205 attempt on inclines so I went to grab some 35s. Ever thought it was stupid when people fill the pegs on a weight tree to the rim, like coffee? No sooner do I start grabbing a 35, it drops right on my big toe of my right foot. It was one of those pains that took the breath out of me and made me see stars.

I was too spent for that 205, though I could have blamed it on the injury to save face. Anyhow, as soon as the bench presses were done, I took off my sneaker and it was already red and bleeding. I could barely walk on it but I was a little better after 800mg of Motrin, and went to Ab Class at 6:30PM. I was supposed to jog, but walked in the vest instead for an hour. I may have to reconsider that though, my left hip started to get tired so I knew I was already starting to favor my left leg and that ain't a good thing. After I got out of the shower around 9:30PM I looked at my toe and the top half of it is black and blue but the nail was spared.

So, it's either broken or really badly bruised. But since I don't want to be put on light and limited duty (cause then I would have to stay away from the gym) or be possibly sent home, and there ain't much that could be done with it, I'm going to carefully gut this one out. Everything that requires me to push off the toe is out: calf raises, sprints, jogging, maybe even the walks. We'll see how the front squats go, the smith machine squats and deads are fine. I might do the elliptical but may just use the rowing machine for the time being. I'll adjust my diet if I need to.

All Notation: Weight x Reps x Sets

Incline Bench Press: 75x6, 105x6, 135x6, 165x6, 195x1, 175x6, 205x0, 135x10, 115x15. Tried to do the wave load thing. I think if I had just worked up to a 1 RM, I might have got the 205: I got it down smooth but did not have anything left to launch it with. In the end, the volume was all good.

Assisted Pullups (Monster Mini Band): 4 sets of 4

Assisted Pullups (Average Band): 4 sets of 8

Hammer ISO High Rows: 75x10x4

Hammer ISO Shoulder Press: 90x5x5. These should have been a little easier than they were. Then again, I DID do a lot of incline pressing.

DB Curls: 40x5x5. All done clustered, and it was a struggle. Especially with my right arm, usually the strong arm but today lagging a rep or two behind so I need one more cluster with the right arm each set just to get the five. I want to blame the pullups but I think it has something to do with Friday's deadlift workout. I haven't fully recovered from it (remember, I had done a lot of make-up stuff that week), but I have also switched which hands are staggered. For a long time, I always pondered how my left arm has a slightly peakier bicep but a slightly less meaty upper forearm. I always thought that it was because my left hand is the UNDER hand and my right hand is the OVER hand when I deadlift, as it has been since I've been deadlifting. So I switched hands. Ergo, my troubles today.

Targets

Right now, I'm on the first 3 week wave, which is a 215 lbs Flat Bench Press (The targets are in pink). The numbers I use for the Close Grip Bench on RE day are 60 percent of that target for reps, on the DB Curls I'm ahead of the curve, I'm not doing Preacher Curls this wave but I finished the last wave 5 pounds off. I hit the target for Flat DB Bench Press last wave. For Incline Bench Press, I may end up covered up to the 265 pound mark after next week. The Hammer ISO Rows are just listed, not computed: My goals for the ISO rows are 195 (or target bodyweight for each arm, to help my chinups/pullups), and 175 for the High Rows. The percentages for that spreadsheet were based on the structural balance article by Charles Poliquin, an article by Mike Boyle called So You Think You Know Strong, Jim Wendler's Casual Bench/Max Effort Made Easy articles, and pouring through all my workouts and number crunching and figuring out what my best indicator exercises are. As one looks through my workouts, the bench stuff should now make more sense. That is, why and where the numbers are coming from.

WSFSB III: ME Lower Body

7:30 PM
1 Hour walking with body armor on.

9:30 PM

All Notation: Weight x Reps x Sets

Deficit Deadlift off a 2" Block: 135x5, 170x5, 205x5, 240x5, 275x5, 310x3. Was supposed to work up to a 5RM. On the one hand, I should have used 30 lbs increments and attempted a 5RM with 85% of last weeks total (about 295), which I would have nailed. On the plus side, I have a target for next week, when I go for a 3RM.

Assisted Pistols (Average Band): 5 sets of 5. A gain in reps is always in season.

Leg Curls: 75x15x3

DB Side Bends: 70x5x5, 45x15x3. Made up for last week with the 5x5.

Seated Calf Raises: 45x15x3

WSFSB III: RE Upper Body

3:oo PM:

Close Grip Bench Press: 120x11x3

Assisted Chinups (Monster Mini Band) : 4 sets of 4

Assisted Chinups (Average Band) : 4 sets of 8

Hammer ISO Row (Lats): 75x15x3

Trap Bar Shrugs: 194x5x5, 114x15x3. Made up for last week with the 5x5 sets.

Hammer ISO Shoulder Press: 80x8x5. A grind, since my traps were toast.

Incline Curls: 20x10x4

6:30 PM:

Abs Class, and that's it.

Next Stop, 200!!!

This afternoon, before going to lunch (I've been waking up late since I'm on liberty), I went to the gym and checked where my weight was. I finally did it: after being plateaued for two weeks, I hit 209 today. Woo Hoo!!!

The running on the field and the sprint work was just what I needed, it seems. Today, after this workout, I had two rib eye steaks and 2 slices of pizza for dinner and about two hours later my stomach felt empty.

Today was not all perfect though. it was so humid that after some of the sprints I had to walk a lap to catch my breath - - - it was like breathing next to nothing. And I might have pushed too hard: it's 12:26 AM on Thursday morning here in Djibouti and I can't sleep. Was a bit feverish but the Tylenol fixed it. I'll just do my upper body work and Abs Class today, nothing else.

One more pound and I will have dropped 30 pounds since I've been here. If someone had told me this before I left that I would be here, I probably couldn't have imagined it. Now, for your consideration. I was originally gunning for 205 by December. At this rate, I'm looking at the low 190's. If I can hit 190, I will be 48 pounds lighter which would almost be scary because I didn't think I had this much to lose. But we'll see. I'm not trying to pull a Marc Bartley (F'in amazing, I have to say - - - I couldn't believe that was the same guy) and a six pack ain't really that important. I think I could stop at 190.

Walk 2 laps around the field
Jog one lap around the field
Sumo Squat to Stand x 10
Jumping Jacks x 15
Seal Jumping Jacks x 15
Front Skips 40 Yards down and back
Lateral Lunge x 8 per leg
Side Shuffle 20 yards down and back
Stationary Leg Swings (10 reps, front to back)Stationary Leg Swings (10 reps, side to side)Cariocas: 30 yards down and back
60% Build Up Sprint (arm& posture focus) 30 yards down and back
Combination Hamstring/Calf Stretch
Forward Lunge, Elbow to Instep x 8 down and back
Backpedal 30 yards down and back
Drop Squat and Stabilize x 6
Squat Jump (non-countermovement) x 6
75% Build Up Sprint (Knee Drive) (40 Yards Down and back)
Reverse 90/90 stretch
Scorpions x 6
Iron Cross x 6
Wall Push x6
Full Sprint 100 yards
Calf Stretch x 6
Leg Cradle x 6
Inchworm x 6
Glute Bridge (Marching) x 6
Low Pogo Jumps: 3 sets of 20 seconds
Low Pogo Jumps: 3 sets of 20 seconds
Full Sprint 100 yards
Quad Stretch
Inverted Hamstring x 6
Wall Slide x 6
Neck Stretch
Shoulder Complex

WSFSB III: Re Lower Body

I went to the gym this morning at 11:30 and finally hit the 210 lbs mark. I think I have broken my plateau. The addition of the sprints may have helped, or maybe it was just that time. Then, I went to lunch and chilled out until 3:30PM, when I went to workout.

All Notation: Weight x Reps x Sets

Smith Machine Box Squats (Slightly Below Parallel): 145x15x3.

Assisted Pistols (Average Band): 5 sets of 4.

Full Range GHR: 5 sets to failure

Leg Curls: 120x5x5. Made up for last week;)

Hanging Leg Raises: 5 sets to failure

Decline Twisting Situps: 5 sets to failure

Hammer Calf Presses: 140x15x3

Afterwards, I went to the field (about 100 yards wide and long) and alternated 1 lap jogging with 1 lap walking 8 times. It was almost relaxing: the sun was slowly disappearing, it was humid but breezy, and there was a spirited soccer game going on that I would watch as I walked. This was so much more entertaining than a treadmill.

WSFSB III: ME Upper Body

Today begins my 96 hours off, so all my workouts are going to be early for 4 days, and I'm gonna try some new things to try and crack that 210 barrier. I weighed in at 12:30 PM today at 211 lbs.

12:30 PM (All Notation: Weight x Reps x Sets)

Incline Bench Press: 180x3x4, 180x2. The original plan was 175 for 5 sets of 3 reps but I felt brave. Could only get that 15th rep halfway up but, overall, it went better than planned.

Hammer ISO High Rows: 65x15x3. All the places I could do the pullups were occupied, so I did these. 15 rep sets left my back toasted, which of course meant the pullups were gonna suck.

Assisted Pullups (Monster Mini Band): 4 sets of 3

Assisted Pullups (Average Band): 1 set of 8, 2 sets of 7, 1 set of 6.

Hammer ISO Shoulder Press: 55x15x3

DB Curls: 25x12+3, 25x9+4+2, 25x6+4+3+2

3PM:
Dynamic Warm-up Phase (@ means reps each side):Walk 2 laps around the field
Jog one lap around the field
Body Squats x 10
Jumping Jacks x 15
Seal Jumping Jacks x 15
Front Skips 20 Yards down and back
Lateral Lunge x 8 per leg
Side Shuffle 20 yards down and back
Stationary Leg Swings (10 reps, front to back)Stationary Leg Swings (10 reps, side to side)Sideways Running: 20 yards down and back
60% Build Up Sprint (arm& posture focus) 30 yards down and back
Combination Hamstring/Calf Stretch
Lunge Walk 10 steps down and back
Backpedal 20 yards down and back
Drop Squat and Stabilize x 6
Squat Jump (noon-countermovement) x 6
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)

Ground Based Mobility:
Reverse 90/90 stretch
Scorpions x 6
Iron Cross x 6
Wall Push x6
Calf Stretch x 6
Leg Cradle x 6
Inchworm x 6
Glute Bridge (Marching) x 6
Quad Stretch
Inverted Hamstring x 6
Forward Lunge, Elbow to Instep x 6
Drop Lunge x 6
Sumo Squat to Stand x 6
Wall Slide x 6
Neck Stretch
YTWL
Shoulder Complex

This was as far as I got, the sprints killed me and even some of the movements left me beat. Just when I think I'm in better shape, I find something else.

6:30 PM
Abs Class and 1-hr of walking in body armor.

Past Two Days

This week had been very good but I've pushed stupidly in a few spots and have overtrained myself a bit. Sometimes, it's been walking in the vest for an hour plus on the same day I'm squatting. And up until today, everytime I went to the bathroom, I would go outside afterwards and hit a set of pullups and a set of chinups with no bands. That's a lot of chins and pulls.

So no surprise that yesterday I felt drained and my biceps were sore and my back just had little get up and go.

Close Grip Bench Press: repped out with 135 lbs at 8, 6, and 5 reps. Too much weight, I should have really used 115 llbs but I just had to push it.

Assisted Chinups (Monster Mini Band): 4 sets of 3

Assisted Chinups (Average Band): 4 sets of 8

Hammer ISO Rows (Lats): 120x5x5

Trap Bar Shrugs: Skipped 'em.

Incline DB Curls: 15x15x3. Was gonna do 30x5x5 but as I said before my biceps were throbbing.

Hammer ISO Shoulder Press: 50x15x3. Was gonna try DB shoulder presses for 65x5x5 but had no shoulder or back left to stabilize it so I did this instead.

Today, to make up for not doing the shrugs and because I was too beat to do a lot and since I haven't deadlifted in the longest time, I made today almost all deadlift. Rather than go 5x5, I just maxed to see where I was.

Leg Curls: tested to a 135 lbs triple.

Deadlift off a 2" Block: Worked up to a 345 single, failed with 375. I surprised myself with this one.

Conventional Deadlift: 375x0. Legs felt strong, back was not. Not after the deficit deads.

Sumo Deadlift: 315x1, 345x1. I have not sumo'd this much in ages, so I think I'm well on my way to that big deadlift I want. With all the deadlifts, my grip felt really strong and I was really holding a tight upper back arch so it looks like all my back and trap work will pay big dividends.

Seated Calf Raises:70x5x5

WSFSB III: RE Lower Body

I felt really tired on Tuesday so right after dinner, I went to sleep.

Wednesday, made up for it. Started with 1 hour and 20 minutes of walking in my body armor. Mostly walked the gravel parts, less shock and more work for my calves.

All Notation: Weight x Reps x Sets

Mobility work and even did some in between squat sets for my legs and hips.

Smith Machine Box Squats (Slightly Below Parallel): 245x5x5.

Assisted Pistols (Average Band): 5 sets of 4. A one rep improvement per set.

Full Range GHR: 5 sets to failure

Hanging Leg Raises: 5 sets to failure

Decline Twisting Situps: 5 sets to failure

Hammer Calf Presses: 230x5x5

Didn't have enough in me to run intervals, so I just took the long way home and walked;)

WSFSB III:ME Upper Body

Saturday:
Abs Class and 1-hr of walking in body armor. 5 walks in 6 days.

Sunday: Zzzzzzzzzzzzzzzzzzzzzzzz!!!

Monday:
Before I walked in to work in the morning, tested myself on pullups and chinups outside. Hit 3 with minimal kip. Hurrah!

Decided to do same loading I did last wave for DB Benches. Tested incline bench press at lunchtime: 185x3

Abs Class

Incline Bench Press: 165x5x5

Assisted Pullups (Monster Mini Band): 3 sets of 3, 1 set 0f 2

Assisted Pullups (Average Band): 4 sets of 7. First 3 of those sets were almost 8 reps but just didn't have enough to go all the way to the top.

Hammer ISO High Rows: 105x5x5

Hammer ISO Shoulder Press: 65x10x4

DB Curls: 30x10, 30x7+3, 30x5+3+2, 30x4+3+2+1. Didn't know how else to write it, so I'll describe it. Based on what I could lift, I calculated I should have been lifting a 27 lbs DB . . . . not gonna happen. So I rounded up. First set was a clean 10 reps, 10th rep was hard. Second set, I failed at 7 reps, rested 10 seconds, got the other 3. Third set, failed at 5 reps, rested 10 seconds, failed at 3, rested 10 seconds, got the other two. As you can guess, last set was a doozy.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 8.8 MPH and 2 minutes at 3.0 MPH.

WSFSB III: ME, RE, DE Lower Body!!!

Walked for an hour in my body armor to get the blood flowing, then relaxed for an hour;)

My scheduled workout was 250 lbs for 5 sets of 3. But since I missed a squat workout last week that would have made today my singles day (that, and I was once again really frisky), I skipped all the other shit and just squatted.

All Notation: weight x reps x sets

Smith Machine Box Squats (Slightly Below Parallel)(ME): 135x5, 165x3, 195x2, 225x1, 255x1, 285x1, 295x0

Smith Machine Box Squats (Slightly Below Parallel)(RE): 250x3x4. Since I had 2 reps above 90% 1RM in the bag, I just did 4 sets of 3.

Smith Machine Box Squats (Slightly Below Parallel)(DE): 140x2x10. After set 6, I started to get slower.

And thus ends my five week load. I hit all the numbers I wanted to hit except for weight: last
Sunday I weighed in a pound heavier (214) than the week before but today I weighed in at 212. It ain't the 210 I wanted but I will take it. Since I've been squatting more often or gaining more reps in some lifts, I have probably put on some muscle. But 4 days of vest walking has done it for me again. Next week, it will be 4 days of running, 3 days of vest walking, and deadlifts. 18 weeks to go!!!

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

Abs Class, 1 hour walk with the body armor.

Incline Bench Press: 135x13, 135x10, 135x8

Assisted Wide Grip Pullup (Monster Mini): 3 sets of 3, 1 set of 2

Assisted Wide Grip Pullup (Average Band): 2 sets of 7, 2 sets of 6.

Hammer ISO Rows (Lats): Since I felt really warmed up from the pullups (and kinda frisky) I went for the PR first, then dropped twenty pounds each successive set and repped those out: 145x2, 125x4, 105x6, 85x11, 65x9.

Preacher Curls: 35x25x2

Behind The Back Shrugs: Worked up to a 190 lbs single

Rear Delt Machine: 65x10x4

10 minute cooldown on the Elliptical.

WSFSB III: RE (?) Lower Body

All Notation: Weight x Reps x Sets

Took a walk in the weighted vest for an hour. Would learn in the end: until I'm used to it again, or maybe never, don't do this before a heavy leg workout.

Smith Machine Box Squats (Slightly Below Parallel): 235x5x5. At the end of it, I just felt bushwhacked. But this could be my victory for the night

Bulgarian Split Squat w/Front Foot Elevated: Skipped it.

Giant Set:
Full Range GHR: 5 sets to failure
Hanging Leg Raises: 5 sets to failure
Incline Twisting Situps: 5 sets to failure
Hammer Calf Press: worked up to a 270 lbs triple.

15 minute cooldown on the elliptical. Barely made it through that!!!

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Yesterday, I did jack shit but tested throughout the day on 3 lifts. Got 2 reps on the chinup with no kipping, a one rep improvement. Got 60x7 on the reverse curl: calculated to a 72 lbs max, good up to 265 lbs bench structural balance-wise. Then tested after dinner at 145 lbs in the behind the neck shoulder press, so I'm covered there up close to a 245 lbs bench. My shoulders felt kind of banged up today, so either I need to build this up slowly and stretch my shoulders better or this lift is best used only as a diagnostic tool only.

Today:
Abs Class. Headed to the gym afterward, and there were a shitload of people and not an open bench in sight. So I walked for an hour in my body armor.

Flat DB Bench Press: Worked up to an 85 lbs single per arm. Structural balance-wise, on target for a 215 bench. Met my goal there.

Hammer ISO High Rows: Worked up to a 125 lbs single per movement arm.

Assisted Neutral Grip Chinups (Monster Mini Bands): 2 sets of 3, 2 sets of 2. Better than last week.

Assisted Neutral Grip Chinups (AverageBands): 4 sets of 7. Ditto.

Barbell Preacher Curls: 75x3x4, 85x0 immediately followed by a 75 lbs single, 85x1 immediately followed by a 75 lbs single. Was going to do 75x3x5, but it wasn't as hard as I thought it would be so I went for my goal. Only got it up half way the first time. Figuring that I may have wimped out too soon on that first 85, I made up my mind to get it the second. Oh, I got it but if it were any slower it would have been a static rep!!!

Barbell Shrugs: Worked up to a 200 lbs single.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

Abs Class

Incline Bench Press: 135x11, 8, and 7 reps.

Hammer ISO Rows (Lats): 120x3x5

Assisted Wide Grip Pullup (Monster Mini): 4 sets of 2

Assisted Wide Grip Pullup (Average Band): 2 sets of 7, 7 sets of 6. More reps is always good.

Preacher Curls: 70x5x5.

Behind The Back Shrug: 175x3x5

Incline Lateral Raises: 15x5x5

15 minute cooldown on the Elliptical.

WSFSB III: RE Lower Body

All Notation: Weight x Reps x Sets

Warmup: 15 minutes on the Elliptical. Mobility work and even did some in between squat sets for my legs and hips.

Smith Machine Box Squats (Slightly Below Parallel): 205x8x5.

Bulgarian Split Squat w/Front Foot Elevated: 50x6, BWTx10x5. The goal was 50x10x5. The reality was that the squats took it all out of me. On the first set, lactic acid buildup was kicking in on the second rep and I just couldn't go past it for much. So I dropped the weights, and even 10 reps was work.

Giant Set:
Full Range GHR: 5 sets to failure
Hanging Leg Raises: 5 sets to failure
Incline Twisting Situps: 5 sets to failure
Seated Calf Raises: 70x5x5

15 minute cooldown on the elliptical. I was starting to fall asleep. This low carb thing is so not easy, especially on this workout. This Sunday will be a reprieve. Next Saturday its back to smart eating WITH carbs.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Abs Class

Flat DB Bench Press: 75x3x5

Hammer ISO High Rows: 105x3x5

Assisted Neutral Grip Chinups (Monster Mini Bands): 4 sets of 2

Assisted Neutral Grip Chinups (AverageBands): 4 sets of 6

Barbell Shrugs: 165x3x5

Barbell Preacher Curls: 65x8x5

Not a cardio killer like the sets of 10 or 8. But I almost felt sleepy walking out of the gym,so I was spent in a whole different way.

213/211

Woke up at 2PM, and went to the gym at 3PM. Weighed in at 213 lbs. When the workout was over, I left at 211 lbs. F'in A!!!

To make up for eating like crap while I was sick (and a bit before that) I dropped the sodas, hot cocoa, candy bars, Gatorade, fruit, toast, rice, potatoes, corn. Drank water by the ton. Started Ab Class again. But I think that the muscle I'm gaining under this program has started to push me past that plateau I had at 216. I'll start adding light aerobics on off days and once I buy my new sneakers (my current ones are being held together with duct tape and Crazy Glue), I'll be running intervals again.

My 5 week wave ends next week, and my mini challenge is to get to 210 at the end. At this rate, the 190s are in sight by December 20 target date. Last time I was 190-anything was January 1999. At a pound a week goal, I might just hit 192, and would never have to rope&choke (Navy BMR measurement) again.

Since I will have been working out for 5 days straight on Tuesday and hammered my legs Friday, I only did box squats. I decided to drop speed squats for the next two weeks and will just be doing the same rep scheme I am doing with the preacher curls (5x10, 5x8, 5x5, 5x3, 5x1). I began using the Smith machine because I want to just worry about pushing the weight, not my balance while tired. The 5 sets of 10 took a lot out of me, because I'm not used to repping out this high (Hmmmm, maybe this should be my new speed work). I'm thinking this might help me knock off some pounds, too.

Smith Machine Box Squats (Slightly Below Parallel): 165x10x5

WSFSB III: RE Upper Body

All Notation: Weight x Reps x Sets

Incline Bench Press: Repped out at 15, 13, 10 reps with 115 lbs. Maybe, I'll keep the weight the same and gun for 20 reps. Maybe not.

Hammer ISO Rows (Lats): 115x5x5

Assisted Wide Grip Pullup (Monster Mini): 4 sets of 2

Assisted Wide Grip Pullup (Average Band): 3 sets of 6, 1 set of 5

Preacher Curls: 50x10x5. I'm trying to bring up my structural balance on this lift to 86 lbs (It's an 80 lbs 2RM now), what it should be for a 205 bench. Since my reverse curls is already where I need it to be, I'm just doing preacher curls for the next 5 sessions like so (did session 1 today):
Session 1: 5 sets of 10 reps at 60% 1RM (2500 total tonnage)(Intensity/Number of Lifts of 1.25)
Session 2: 5 sets of 8 reps at 75% 1RM (2400 total tonnage)(Intensity/Number of Lifts of 1.6)Session 3: 5 sets of 5 reps at 85% 1RM (1750 total tonnage)(Intensity/Number of Lifts of 1.6)Session 4: 5 sets of 3 reps at 89% 1RM (1125 total tonnage)(Intensity/Number of Lifts of 1.36)Session 5: 5 sets of 1 rep at 94% 1 RM (480 total tonnage)(Intensity/Number of Lifts of 0.833)

Behind The Back Shrug: 155x5x5

Incline Lateral Raises: 12x8x5

WSFSB III: DE Lower Body

All Notation: Weight x Reps x Sets

Box Squat (Average Band): 140x2x8.

Bulgarian Split Squat w/Front Foot Elevated: 60x8x5

Full Range GHR: 5 sets to failure

Hanging Leg Raises: 5 sets of 8

Incline Situps: 5 sets of 14

Seated Calf Raises: 50x8x5

Felt better today, but skipped the intervals.