5/3/1: Round 1 Wave 3 Workout 2&3

The weather here has been hovering at a heat-factored 130+ degrees for a few weeks now, and we are starting to experience the occasional blackout. I went to the gym today at around 2:30PM and they must have been working on the AC because I started to sweat profusely just getting set up: no AC. This was going to suck.

I shortened my workout today. While my lower back felt great, I still felt drained. Maybe, I just needed to catch up on sleep. I am finally back to working my normal desk job after 3 weeks of working every day 0400-1200, and 6 months of doing physical security work. I had partied until late on Saturday, and slept a tad on Sunday. Maybe I should have slept longer last night: I woke up at 9AM vice the 12pm I originally intended. So with that in mind, I upped all the sets for the front squats by 5 lbs, kept the back squats the same, and ditched everything else. At the end of it, soaking wet and lightheaded, someone who had been watching me told me, "I feel really bad for your legs right now!"

Me, too.

12" Front Box Squat: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 175x3, 195x3 (Rep Out Set).

Parallel Box Squat: 225x5x5

5/3/1: Round 1 Wave 3 Workout 2&3

Since I've been lazy the past few days and am going out to party it up tomorrow, I combined two workouts into one even though a lot of the assistance work was 5x5. The only things I trimmed from the workout was the ab work, bulgarian split squats (did leg extensions), and the behind the back shrugs (I'll do them on Sunday with the squats).

Incline Bench Press (185 Training Max): 55x5, 75x5, 95x5, 115x3, 135x2, 145x5, 165x3, 185x3 (Rep out Set). The plan was 140x5, 160x3, 180x1+ but I felt brave.

Assisted Pullups (Light Bands): 10 sets of 3 reps

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 155x5, 190x3, 220x2, 235x5, 265x3, 295x3 (Rep Out Set).

Conventional Deadlifts: 285x5x5.

Assisted Dip Machine: 45 pounds of assist x 5 reps x 5 sets

Hammer ISO Row (Lat Emphasis): 115x5x5

Leg Curls: 135x5x5

Hammer Leg Extensions: 90x10x6

5/3/1: Round 1 Wave 3 Workout 1

Flat Bench Press (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 170x3, 190x3 (Rep Out Set)

DB Shoulder Presses: 60x5x5

Assisted Chinups (Light Band): 10 sets of 3 reps.

Hammer ISO High Row: 105x5x5

Trap Bar Shrugs: 176x5x5

5/3/1: Round 1 Wave 2 Workout 4

12" Front Box Squat (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 160x3, 170x3, 180x5 (Rep Out Set)

Back Squat: 160x10x4. Did these today with purple bands attached. I think I may have hit on something, cause it gave me a very uncomfortable pump

GHR: 30 reps in 6 sets

Reverse Lunge w/Front Foot Elevated: BWT x 10 x 4
Pallof Press Isometric Holds: 3 30-second holds with 15 pounds

Ab Roller Isometric Holds: 3 9-second holds

5/3/1: Round 1 Wave 2 Workout 3

Incline Bench Press (185 Training Max): 60x5, 75x5, 95x5, 115x3, 130x2, 150x3, 160x3, 170x5 (Rep out Set)

Assisted Dip Machine: 90 pounds of assist x 10 reps x 4 sets

Assisted Pullups (Monster Mini Band): 10 sets of 2 reps.

Hammer ISO Row (Lat Emphasis): 80x10x4

Behind The Back Shrug: 115x10x4

5/3/1: Round 1 Wave 2 Workout 2

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 155x5, 190x3, 220x2, 250x3, 265x3, 280x5 (Rep Out Set).

Conventional Deadlifts: 205x10x4

Bulgarian Split Squats w/Front Foot Elevated: BWTx10x5

Leg Curls: 90x10x4

Pallof Press Isometric Holds: 3 30-second holds with 15 pounds.

Ab Roller Isometric Holds: 3 9-second holds.

5/3/1: Round 1 Wave 2 Workout 1

Flat Bench Press (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 160x3, 170x3, 180x5 (Rep Out Set)

DB Shoulder Presses: 45x10x4

Assisted Chinups (Monster Mini Band): 10 sets of 2 reps.

Hammer ISO High Row: 75x10x4

Trap Bar Shrugs: 126x10x4

5/3/1: Round 1 Wave 1 Workout 4

12" Front Box Squat (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 160x5, 170x7 (Rep Out Set)

Back Squat: 130x15x3. Have begun to train the squat as a second movement, without the box, to try to raise it.

GHR: 30 reps in 6 sets

Reverse Lunge w/Front Foot Elevated: BWT x 15 x 3

Pallof Press Isometric Holds: 3 30-second holds with 15 pounds.

Ab Roller Isometric Holds: 3 8-second holds.

5/3/1: Round 1 Wave 1 Workout 3

Incline Bench Press (185 Training Max): 60x5, 75x5, 95x5, 115x3, 130x2, 140x5, 150x5, 160x7 (Rep out Set)

Assisted Dip Machine: 105 pounds of assist x 15 reps x 3 sets

Assisted Pullups (Monster Mini Band): 10 sets of 2 reps. None easy, I think because of the dips.

Hammer ISO Row (Lat Emphasis): 70x15x3

Behind The Back Shrug: 95x15x3

5/3/1: Round 1 Wave 1 Workout 2.

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 155x5, 190x3, 220x2, 235x5, 250x5, 265x7 (Rep Out Set). It's been such a long time since I've given the sumo deadlift this much attention, and it already feels as if I've found a long lost friend. Felt good, did notice that my glutes were tiring out pretty quick, though.

Conventional Deadlifts: 170x15x3. Who needs cardio when you have this?

Bulgarian Split Squats w/Front Foot Elevated: BWTx15x3. The original plan was 40x15x3 but due to the deadlifts or to not having done single leg work in a long time, 40 pounds owned me after 8 reps so I ditched the dumbbells. And even BWT owned me. So I'll probably just do 5 sets of 10 with something ridiculously light and keep adding weight every 2 weeks. Tomorrow, my glutes and quads are gonna scold me!!!

Leg Curls: 75x15x3

Pallof Press Isometric Holds: 3 30-second holds with 15 pounds. I was shot by the time I got to the ab work, and even 15 pounds felt tough.

Ab Roller Isometric Holds: 3 8-second holds. The goal was 15 seconds but even 8 seconds was pushing it. So I guess I know that stability is a weakness, eh?

Back in the Gym Again

So after a week of doing bad things to my body in Helsinki (Booze, food, partying 'til the wee hours), I weighed in at 214 pounds this afternoon(I woke up at 2:30 PM today).

Hurrah!!! Only gained one pound over what I weighed in at for VirtualMeet.

This reminded me of a post from a blogger named Pastaqueen who took a trip through Europe, sampled many of their culinary delights, and actually lost a bit of weight. I know that the servings in Europe are not the same as America (they're much smaller), but much like her I think it may have been all the walking I did. Not only during the road trip but during my time in Helsinki. Lots and lots of sidewalks. Where I live in Washington, there ain't many of them. So much centralized in one spot in Helsinki that even clubhopping was a workout;)

It also didn't hurt that I did two workouts last week, so I wasn't idle much. Thanks to Måns Rinne, I worked out at Voimapuoti gym (formerly known as Metal Gym) and at Punttis Gym in Helsinki. And unlike previous times, no long layoffs. I started today.

I'll be running 5/3/1 until I leave in December. Since I have the time now and have enough testing data, I will actually be running it proper, right down to the deload weeks.. Of course, my goal will be to improve on my meet numbers, but I have two others. By the time I leave, I want to dip my bodyweight into the mid 190s. I also want to get a head start on a big goal for me: 500 DL/400 SQ/300 Bench by the end of 2010.

My main lifts will be the Flat Bench Press, Sumo Deadlift, Incline Bench Press, and 12" Box Front Squat. My main assistance movement for each day will be DB Shoulder Presses, Conventional Deadlifts, Assisted Dips, and Back Squats. For the Bench Press, Back Squat, and Conventional Deadlifts, I based my training max off of 85% of my meet maxes (I got this off of Phil Wylie from Bad Attitude Gym, who posted this on T-Nation's 5/3/1 thread). The other lifts are based off of 90% of my maxes last cycle or on what I tested on last week. Since I also wanted my chinups and pullups to be a priority, I dropped the direct biceps work and will start at 10 sets of 2, like I tried at the end of the last cycle. At the start of each wave, I'll add another rep (10x3, 10x4).

Today's session was pretty good. I felt a bit out of shape, but I'll also attribute that to some of the high rep work.

Flat Bench Press (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 160x5, 170x7 (Rep Out Set)

DB Shoulder Presses: 35x15x3

Assisted Chinups (Monster Mini Band): 10 sets of 2 reps. The last 4 sets were tough.

Hammer ISO High Row: 60x15x3

Trap Bar Shrugs: 106x15x3

It's Miller Time!!!!

Today was my last workout. WooHoo!!!

I had many plans for what it would be like but ultimately, I did this:

Parallel Box Squat: 95x5, 125x5, 155x5, 185x5

Conventional Deadlift: 135x5, 165x5, 195x5, 225x5

With a week left, I felt I had nothing more to gain. And I remembered that the trip to Finland alone is at least 17 hours, which will also take a bit out of me (Luckily, as Kris pointed out, the time zone is the same). So I took it easy in the gym and walked away with a smile. Now, I can really relax.

Workout 3 of Last 4

Incline Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x1. 205 went up really slow: the spotter asked me a few times if he should take it but I waved him off.

3-Board Bench Press: 205x3, 215x0, 225x0. The plan was to do 3 reps at each of these weights. But I struggled with the 205!?! I can take either hint: I was still shot from the last bench session before this one, or I was tapped out. After the 205, I gave up on this one.

Assisted Dips: 60 pounds of assist for 5 sets of 10.

Hammer ISO Rows (Elbows in for Lat Emphasis): 45x5, 60x5, 75x5, 90x3, 105x2, 125x3, 135x3, 140x3.

Assisted Pullups (Monster Mini Band): 10 sets of 2

Workout 2 of Last 4

12" Front Box Squat: 55x8, 75x5, 95x5, 120x5, 145x3, 165x2, 180x5, 200x0. At this point, I can say that I am done deadlifting. My back was not recovered from the last deadlift session. Now, I know that squatting or deadlifting first thing in the morning is not easy on the spine. But no amount of warming up or stretching could get my lower back right - - - hell, I even stretched in between sets. So my belt was cranked, and I still managed a very controlled 5RM with 180 pounds. I rested 5 minutes and racked 200 pounds clean and while I felt no pain, I felt as if I didn't have enough to lift it cleanly. And I didn't want to risk it, so I re-racked it and shut it down right there.

Trap Bar Shrugs: Worked up to a 206 5RM and a 226 2RM. If I wasn't gonna be deadlifting, then I may as well do something that would help it. I think that on workout 4, I will probably do something like this and not deadlift. And, of course, not push the back.

Workout 1 of Last 4

2-Board Bench Press: 75x5, 95x5, 120x5, 145x3, 170x2, 180x5, 205x3, 225x1 (Rep Out Set). This was done with my legs up (I'll take a picture of the bench so you can see what I mean). I wanted to do something different. Last week's bench session left me feeling as if that was as good as it was going to get for a while, so I did this instead. That, and I got to put 225 in my hands again.

Hoist Assisted Dips: 45 pounds assistance x 7 reps x 5 sets

Hammer ISO High Rows: 45x5, 60x5, 70x5, 85x3, 100x2, 115x3, 120x3, 130x2. I'm thinking of adding the 5/3/1 workout structure to my mid-back work when I get back from Finland, so this was my flirtation with it. In return for the work, I dropped the shrugs. Which is OK, because they will pay on deadlift day.

Assisted Chinups (Monster Mini Bands): 10 sets of 2 reps

Something, Something, Deadlift (Slight Return)

Reverse Band Deadlift: 135x5, 170x5, 205x5, 240x3, 275x2, 310x1, 345x1, 380x0. Better than last time. I wanted to perfect this and give this a shot on July 5th as my last workout. After reading a few articles, I went into the gym today and tweaked my technique: I stood close enough to the bar where my shins were touching it, tightened up my setup, took the slack out of the arms before pulling, and pulled back as well as up. While 380 wouldn't go up, I might try it again next week but after a 365 single. We'll see.

Oh, and I went in and weighed myself at 212 pounds, putting me within 2 pounds of my 210 goal weight for this meet. What's odd is that I was able to drop some weight without the aerobics. So, maybe it's time to add them back in, eh?

Something, Something, Deadlift

I experimented with Reverse Band Deadlifts yesterday, since I'm getting stale on just about everything else. Starting at 145 and working up in 35 pound increments, I got up to 285 for 5 reps but couldn't pull 320 off the floor. WTF!?!

As a consolation prize, today's Incline Bench Session went as planned:

Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x3 (Reps Out Set)

Assisted Dips: 45 lbs assist x 6 reps x 5 sets

Pullups: 6 singles with BWT, 6 singles w/Monster Mini.

Hammer ISO Rows (Midback Emphasis - Elbows up): 95x10x5

Behind The Back Shrugs: 155x10x5

Flat Bench Press

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 160x2, 170x5, 180x5, 195x5 (Rep Out Set). I didn't push the last set. Maybe 1 more rep in the tank but I shut it down.

DB Shoulder Press: 50x10x5

Chinups: 6 singles w/BWT and 6 singles w/monster mini band.

Hammer ISO Rows (Lat Emphasis): 95x10x5

Trap Bar Shrugs: 166x10x5.

Squat!!!

Today I tried to work up to a heavy triple maybe to see where I was. After last squat session's 270x3, I went gunning for 280x3 and got stapled instead. I just didn't have it. Or too long had gone by.

Now, I have two squat sessions left before the Virtual Meet. I'll stick to the 5RM and 3RM days and not do singles, but the question is what weight to pursue.

Back In the Saddle

Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x5 (Reps Out Set)

Assisted Dips: 45 lbs assist x 5 reps x 5 sets

Pullups: 6 singles with BWT, 6 singles w/Monster Mini. Didn't want to make this session too long so instead of bicep work, I did this setup for pullups - - - which smoked 'em!

Hammer ISO High Rows: 85x10x5

Behind The Back Shrugs: 155x10x5

Got tired kind of quick so I rested a bit more between sets. Have to shake off the rust. Still, not too bad: mentally, I left the gym on a high note.

Make a Wish

As the Virtual Meet draws near, I find myself getting tired and maybe a little cranky. Because of my nature, no one ever sees it. After all, I chose this: the workout schedule, the dieting, etc. All me.

Well, Thursday I got my wish granted for some rest and weight loss. African style.

I got some kind of stomach infection and for the last 4 days have been layed up in bed, in a lot of pain (like someone reached in my gut and twisted it), not working, taking Cipro (same antibiotic one takes for Anthrax) and enough stuff to keep my stomach sane and fever down. Today, I was finally able to hold something down without my stomach going berzerk and cramping up, and I finally slept solid. So tomorrow, I'll probably be back in the gym.

It was suggested by a friend here that while my schedule might not have made me sick in itself, it probably made me very vulnerable. So I'm pondering whether to just push on until July 5th (my last training day before the meet) or to begin deloading. In the end, no matter what I feel I can hit in comp, I'm still going.

5/3/1 Round 2: Deadlift 1RM

Conventional Deadlift: 145x5, 175x5, 205x3, 245x2, 265x5, 305x3, 335x3 (rep out set), 175x10x5 .

Legs were still sore from Saturday's squat workout but the show must go en, eh?

So while I was standing watch from 4AM - 12PM, I stretched every hour on the hour to get as limber as I could. Someone relieved me early, so I went in at 8:50AM to do the deed. This workout went great, my lower back even felt great during the 5 sets of 10 afterwards. Almost safe to say that my lower back is recovered and thriving.

3 more deadlift workouts to go!!!

And Now For Something Completely Different

Holy Shit, I'm impressed!!!

Http://www.uspoledance.com/

5/3/1 Round 2: Bench Press 1RM

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x3 (Rep Out Set).

Incline Bench Press: 155x8x4

Assisted Chinups (Light Band): 6 sets of 4 reps.

Hammer ISO Rows (Elbows up for Midback Emphasis): 125x8x3.

Reverse Curls: 50x10x5

Trap Bar Shrugs: 156x10x5

5/3/1 Round 2: Squat 3RM

All Notation: Weight x Reps x Sets

Parallel Box Squats: 95x5, 125x5, 155x5, 185x3, 210x2, 245x3, 255x3, 270x3 (Rep Out Set), 155x10x5

One of our close-knit group of 3 was headed back to the US today, so we went to dinner at around 7PM before dropping him off at Djibouti Airport. Since I got off watch at 4AM, had to get some sleep, and had a dental appointment at 2PM, I kept this workout short and sweet. Used the Boring but Big template: that's the 155x10x5 set after the heavy stuff. The 3 reps with 270 lbs were smooth and I didn't pull anything like the last session. Unlike the last time, I decided to do the BBB sets with 50% 1RM vice 60%. Even then, I barely got them done: my legs were fried and I felt like I had run a couple of miles.

5/3/1 Round 2: Bench Press 3RM

Since I had done the 3RM for this round before, I did next round's 3RM. Shit, while I was at it, I also did a few lifts different.

Flat Bench Press: 75x5, 95x5, 120x5, 145x3, 165x2, 190x3, 200x3, 210x2 (Rep Out Set).

Incline Bench Press: 145x10, 10, 9, 7, 7 reps.

Assisted Chinups (Light Band): 6 sets of 3 reps. Today, my back was not up for pulling so this session was not as good as the last. Maybe that deadlift session was too good.

Hammer ISO Rows (Arms in for Lat Emphasis): 125x8x3. A long, hard slog!!!

Reverse Curls: 50x10x4, 50x7

DB Shrugs: 60x10x5

5/3/1 Round 2: Deadlift 3RM

Conventional Deadlift: 145x5, 175x5, 205x3, 245x2, 285x3, 305x3, 315x5 (rep out set). My motivation has been sucking lately, just tired and my sleep is screwed up. So I did this workout at 1AM. I got two more reps than the required 3 so I'm happy. My back felt great and my form was better.

5/3/1 Round 2: DB Shoulder Press 3RM

DB Shoulder Press: 25x5, 30x5, 40x5, 45x3, 55x2, 60x3, 65x3, 70x0, 70x0, 70x1 (rep out set). I tripled 70 pounds on May 16 so this boggled my mind. Maybe it was Fridays workout or the extra set of 60's. And when I finally did get that 70 pound rep, it was long and ugly.

Assisted Dips: 60 lbs of assistance for 10, 10, 10, 10, 8 reps

Assisted Pullups (Light Bands): 6 sets of 3 reps

Hammer ISO High Rows: 90x10x5

Behind The Back Shrugs: 145x10x5

Preacher Curls: 62x10x5

Some Random Workout

I took the rest of the week off, just a little burned out and tired. To meet the goals I've set for the Virtual Meet and due to some setbacks in my plans months ago, I am essentially operating on lifting 4 times every 6 days (2 on/1 off) and cardio on off days. In addition, I'm standing 8 hour watches that rotate every 24 hours, so my sleep schedule is kinda crazy. But I will persevere, I say. I'm still eating smart, and still training.

Next week, I'll be back on schedule - - - I had to ditch the deload week, however, to do so. In the meantime, since I felt pretty good today and didn't want my bench to suffer . . . . . .

Incline Bench Press: 75x3, 95x3, 115x5, 135x3, 155x3, 175x3, 195x3, 205x1, 185x3, 165x3

Flat Bench Press: 135x10x5

Assisted Pullups (Light Band): 6 sets of 3 reps.

Hammer ISO Rows: 135x5x5

Hammer Curls: 30x10x5

Trap Bar Shrugs: 156x10x5

5/3/1 Round 2: Bench Press 3RM

Day before: LifeFitness Elliptical, Hill Profile Level 7, 45 Minutes

Tonight:
Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 175x3, 185x3, 195x4 (Rep Out Set).

Incline Bench Press: 145x10, 8, 8, 8, 7 reps. Upped the weight 10 pounds from last week. Hopefully, in 2 weeks time, I'll be doing 5 sets of 10 with this weight then I will up it to 155.

Assisted Chinups (Light Band): 5, 4, 4, 4, 4, 4 reps.

Hammer ISO High Rows: 72.5x15x3

Hammer Curls: 30x10x5

Trap Bar Shrugs: 156x10x5

5/3/1 Round 2: Squat 5RM

Parallel Box Squat: 95x5, 125x5, 155x5, 185x3, 215x2, 225x5, 245x5, 255x5

Parallel Box Squat: 185x10x3. I tried a 4th set but was so spent that I practically dive bombed to the box.

LifeFitness Treadmill: Hill Profile Level 7, 30 Minutes, 3.8 miles per hour.

5/3/1 Round 2: DB Shoulder Press 5RM

Day Before:
LifeFitness Elliptical: Hill Profile, Level 7, 45 Minutes

Today:
DB Shoulder Press: 25x5, 30x5, 40x5, 45x3, 55x2, 60x5, 60x5, 65x6

Assisted Dips: 60 lbs of assistance for 10, 9, 8, 7, 6 reps

Assisted Pullups (Light Bands): 6 sets of 3 reps

Hammer ISO Rows: 95x10x5

Behind The Back Shrugs: 135x10x5

DB Hammer Curls: 25x10x5

Rowing Machine (Aerobics): 20 minutes

5/3/1 Round 2: Deadlift 5RM

Conventional Deadlift: 115x5, 145x5, 175x5, 205x3, 240x2, 255x5, 270x5, 290x6

Leg Curls: 135x7, 6, 5, 4, 4 reps. This machine that I use only has 15 lbs increments.

Arched Back Good Morning: 145xtotal fail. Just didn't have it. Will have to figure something out I guess:

LifeFitness Treadmill: Hill Profile Level 7, 30 Minutes, 3.8 miles per hour.

5/3/1 Round 2: Bench Press 5RM

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 175x5, 185x5 (Rep Out Set)

Incline Bench Press: 135x10x5

Assisted Chinups (Light Bands): 6 sets of 4 reps

Hammer ISO High Rows: 85x10x5

Hammer Curls: 30x10x5

Trap Bar Shrugs: 146x10x5

Just Aerobics

LifeFitness Elliptical: Hill Profile, Level 6, 45 Minutes

5/3/1: Round 1 Squat Deload

Early Morning:
LifeFitness Elliptical: Hill Profile, Level 6, 45 Minutes

Afternoon:
Parallel Box Squat: 95x5, 125x5, 155x5, 175x5

12" Front Box Squat: 145x10x5

Assisted GHR (Light Bands): 11, 10, 9, 8, 7 reps.

5/3/1: Round 1 DB Shoulder Press Deload

DB Shoulder Press: 25x5, 30x5, 35x5, 45x5

Assisted Dips: 75 lbs of assistance for 5 sets of 10

Assisted Pullups (Light/Monster Mini Bands): 9, 8, 7, 6, 5 reps

Hammer ISO Rows: 95x10x5

Behind The Back Shrugs: 135x10x5

DB Hammer Curls: 25x10x5

5/3/1: Round 1 Deadlift Deload

Conventional Deadlift: 115x5, 145x5, 175x5, 205x5

Leg Curls: 120x10x5

Arched Back Good Morning: 145x10x5. After this, my back still felt solid but I stopped the workout after the calf raises. I'll bring the ab work back next week.

Hammer Calf Press: 220x10x3, 220x8x2

5/3/1: Round 1 Bench Deload

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 85x5, 105x5, 125x5

Incline Bench Press: 135x10x5. Struggled the last two sets but I gutted them out.

Hammer ISO High Rows: 85x10x5

Assisted Chinups (Light/Monster Mini Bands): 11, 8, 6, 6, 6 reps

Trap Bar Shrugs: 146x10x5

Preacher Curls: 55x10x5. I got the reps but I was reaching deep to finish each set. Next time, I think hammer curls on the days I do chinups might be a better choice.

5/3/1 Last 2 days

All Notation: Weight x Reps x Sets

May 15th:
DB Shoulder Press: 25x5, 30x5, 35x5, 45x3, 50x2, 55x5, 60x3, 70x3 (Rep Out Set)

Assisted Dips: 75 lbs of assistance for 5 sets of 10

Assisted Pullups (Light/Monster Mini Bands): 9, 8, 7, 6, 5 reps

Hammer ISO Rows: 95x10x5

Behind The Back Shrugs: 135x10x5

DB Hammer Curls: 25x10x5

May 16th:
Parallel Box Squat: 55x5, 75x5, 95x5, 115x5, 135x3, 155x3, 175x3, 205x2, 225x5, 255x3, 285x1(Rep Out Set). Felt pretty good this morning but decided, just in case, to just go for the single. Did a little more of a warmup and was able to do one clean single . . . . . I passed on trying anything more. Left the gym fresh, no pain anywhere. Deload week will be great.

5/3/1: Deadlift 1RM

Since I had a half assed workout last weekend, and I felt great yesterday, I worked up to a 310 triple, then went to the 325 target and did that twice anyways. And after the cooldown, I went home with a smile:)

Today: LifeFitness Elliptical: Hill Profile, Level 5, 45 Minutes

5/3/1: Bench Press 1RM

LifeFitness Elliptical: Hill Profile, Level 5, 45 Minutes

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 175x3, 195x3 (Rep Out Set)

Incline Bench Press: 135x10x4, 135x7.

Assisted Chinups (Light/Monster Mini Bands): 12, 10, 8, 6, 6 reps

Hammer ISO High Rows: 85x10x5

Trap Bar Shrugs: 146x10x5

Preacher Curls: 55x10x5

Switcheroo

My deadlift workout felt hard again . . . . Fuck!?! On the 3RM day for 5/3/1, I was supposed to rep out with 290 in the end. I struggled to lift it just once. I just walked out of the gym, kinda bummed. Pissed, more like. Didn't do anything else.

A few hours later, it occured to me that maybe I was running into the same problem I once had with the squat/front squat: Since last year I had thrown so much work into deficit deadlifts that my regular deadlift suffered. So now, I could launch the weight better but after I get it off the floor, my lower back engages too soon because the weight is way heavy a few inches off the floor. I also felt as if my lower back was not recovering fast enough and came to the conclusion that with deadlifts one day, good mornings the next leg day, and being in body armor a lot, an overtrained lower back was a foregone conclusion.

I took some days off, and went to work rescheduling my workout. Good mornings will now be an assistance movement on deadlift day, front squats on squat day. On the 1RM squat and deadlift day, just this once, I'm not doing the assistance movements - - - to buy me some extra recovery time - - - but will bring them back on the deload week.

Let's see if this works.

5/3/1: Wave 1 Workout 5

(All Notation: Weight x Reps x Sets):

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x5 (Rep Out Set)

Incline Bench Press: 125x10x5. Did not have to rest/pause this at all this time.

Hammer ISO High Rows: 42.5x5, 55x5, 70x5, 85x3, 97.5x2, 105x5, 112.5x5, 120x6 (Rep Out Set). An experiment for me. While the 5 sets of 10 is working for me, I'm thinking of applying the 5/3/1 to the rows simply for extra strength to back up my bench and deadlift. Or, I may just use the reps to calculate a new max to do the 5x10.

Hammer ISO Rows: 112.5x3, 120x3, 135x5 (Rep Out Set). This was so that, in case I use the 5/3/1, I could be caught up. Next upper body day, I will do a 5-rep day with the regular rows and the 3 reps with the high rows.

Trap Bar Shrugs: 146x10x5

Preacher Curls: 55x10x2, 55x9+1, 55x7+3, 55+7+3. Getting better, and this even after all the heavy rowing.

5/3/1: Wave 1 Workout 4

All Notation: Weight x Reps x Sets

Parallel Box Squat: 90x5, 120x5, 145x5, 175x3, 205x2, 220x5, 235x5, 250x5 (Rep Out Set)

Leg Curls: 120x10x5

Arched Back Good Morning: 145x10x5

Hanging Leg Raises:6, 6, 5, 5, 4 reps

Hammer Calf Press: 210x10x5

5/3/1: Wave 1 Workout 3

DB Shoulder Press: 25x5, 30x5, 35x5, 45x3, 50x2, 55x5, 60x5, 60x7 (Rep Out Set)

Assisted Dips: 75 lbs of assistance for 5 sets of 10

Assisted Chinups (Light/Monster Mini Bands): 9, 8, 7, 6, 5 reps

Hammer ISO High Rows: 75x10x5

Behind The Back Shrugs: 120x10x5

DB Hammer Curls: 25x10x5

The last 3 exercises I kept the same from last week, but the 1st 3 exercises showed either improvements in number of reps or weight handled. So I'm a happy camper;)

5/3/1: Wave 1 Workout 2

I went into the gym at 12:15 AM this morning since I couldn't sleep or get motivated enough to go in sooner. My workout plan also changed: I switched over to conventional deadlift, no deficit. This was so I could get reacquainted with the movement, and I also feared that having done less weight at a deficit for so long would kill me when switching back since only the bottom would be overloaded. Since I didn't know where I was conventional-wise, I just did 5 rep sets until I couldn't anymore, working up to a 310 lbs 5RM (135x5, 170x5, 205x5, 240x5, 275x5, 310x5, 345x0). In retrospect, I should have stuck to my original plan: work off of a 395 projected max (355 training max). The logic being aside from my indicators pointing to a 395 max, my logs show that when I do squats/DL, every inch of deficit is a 10 lbs drop - - - so a 355 4" deficit deadlift would be about 395 conventional deadlift. It would have looked like this: 145x5, 180x5, 215x3, 250x2, 265x5, 285x5, 300 AMRAP. This wiped me out, and I found that I was right: fast off the floor now but slow after the midpoint.

12" Front Box Squat: 145x10x2, 145x8x2, 145x7. This wiped the floor with me. Maybe it was just late or the deadlifts drained me. Or I need to get used to doing this for volume.

Hammer Calf Presses: 210x10x5

Assisted GHR (Light Bands): 11, 10, 9, 8, 7 reps. Now, THAT'S what I wanted, more reps and sets with over 10 reps. Each wave, the bands will get lighter: monster minis in Wave 2 and back to bodyweight for Wave 3.

After this, I gave up on the ab work and walked back to my room. Actually, crawl was more like it. I was out of breath AND sleepy, it was 1:30 AM, and I had to get up in 3 hours.

5/3/1: Wave 1 Workout 1

(All Notation: Weight x Reps x Sets):

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x6 (Rep Out Set)

Incline Bench Press: 125x10x2, 125x9+1, 125x7+3, 125x6+3+1

Assisted Chinups (Light/Monster Mini Bands): 8, 7, 6, 5, 5 reps

Hammer ISO Rows: 85x10x5

Trap Bar Shrugs: 126x10x5

Preacher Curls: 55x10x2, 55x9, 55x8, 55x7

Lower Body Workout/Squat Test

Since I will be back squatting again for the next 12 weeks and haven't squatted outside of a Smith Machine in a long time, I decided to test with box squats instead of doing deadlifts, and I dropped the good mornings for today.

I looked back at my old workouts and at the Virtual Meets that I've done and had some concerns. I remember the 340 squat attempt that I lost at the bottom in September 2007; I also remembered having a hard time holding the weight on my back because I had done a whole cycle of training with a Safety Squat Bar. I remember the front squat cycle where I ended up with a 275 front squat but my back squat stayed put at 315 because I had totally abandoned it during that time.

My worries up until today, ergo, was holding a weight on my back, doing a walkout, staying balanced, what I could lift outside of the Smith. Hell, I was incredibly curious as to whether I could back squat well at all!?!

14" Box Squat (1-second pause): starting at 105 lbs, I did triples in increments of 30 lbs until I could no longer hit a triple - - - I hit a 2RM at 285 lbs. I then attempted a 315 lbs squat to the box: My legs were rock solid upon racking the weight, the bar was solid on my back, the walkout was good, I had a tight arch and full control all the way to the box. But at the bottom, I couldn't lift it. And I noticed something else: When I racked the 315, I lost my air and had to get it back before descending. Overall, I was happy: I have a 30-lbs carryover to regular squats from the box so I'm looking at about a 320-325 lbs squat. The arched back good mornings and front squats will stay as assistance movements, I think these movements have helped me and don't want to lose what I've worked for so far. I will also throw in weighted ab work.

Leg Curls: 120x10x3, 120x9, 120x8. The leg curl machine is set in 15 lbs increments and I could already do 12+ reps with 105 lbs so I had to move up to 120 lbs. So after each wave of 5/3/1, I will increase the weight to the next setting and just rep out.

Hammer Calf Press: 200x10x5

5/3/1 Uncoupled

Now that I have a walkie talkie, and can be reached anywhere on base, and do not have to be tethered to my squad as much for every move I make, I started doing independent upper/lower body days again. I also started following the 5/3/1 template for assistance work, 5 sets of 10 reps, which should help me get more solid and lean.

As of Monday, I have twelve weeks until the Virtual Meet. I will start over again with the 5/3/1 with different maxes and lifts and the addition of the deload week so that's 3 waves I can get done. My last weight session will be July 5th. No, I won't do openers: I will just guess wisely. My goal is to come in at 200 lbs but we'll see: between flying in to Finland from Africa and the ride to Vaasa, my eating and sleeping cycle might keep me from that. No matter what, it should be fun.

Yesterday, we trained at the US Embassy in Djibouti, practicing "taking it back" from an enemy. A lot of the practices/drills are, essentially, my cardio. In the past, I've done 1 hour walks with body armor but this is a step above that: double that time, add an M16 and lots of ammo and a Kevlar helmet, and runs/jogs/sprints in defensive positions in the heat and you have a ballbuster. Which is why if I'm asked what kind of shape I'm in I will answer that it's better than it was a month or so ago, but it depends on the task. It can only get better, I keep telling myself.

I'm eating very smart these days though, because my sleep schedule is kind of screwed up, 3 meals a day is about the best that it gets. I dropped a lot of the soda and junk, and that's one of the other reasons why I'm getting leaner. I do the best that I can with what I've got, sometimes I would rather sleep than eat.

Now, here's today's workout. The assistance work tired me out.

DB Shoulder Press: 20x5, 30x5, 35x5, 40x3, 50x2, 50x3, 60x3, 60x4 (Rep Out Set)

Assisted Dips: 90lbs of assistance for 5 sets of 10

Assisted Chinups (Light/Monster Mini Bands): 8, 7, 6, 5, 4 reps

Hammer ISO High Rows: 75x10x5

Behind The Back Shrugs: 120x10x5

DB Hammer Curls: 25x10x5

5/3/1:Round 1 Workout 3

All Notation: Weight x Reps x Sets

12" Front Box Squat: 65x5, 90x5, 110x5, 130x3, 155x2, 165x3, 185x3, 195x6 (Rep Out Set)

Leg Curls: 150x5, 150x4, 150x3x4

Arched Back Good Morning: Worked up to 205x1

Flat Bench Press: 60x5, 80x5, 100x5, 120x3, 140x2, 150x3, 170x3, 180x5 (Rep Out Set)

Assisted Pullups (Light/Monster Mini Bands): 8, 7, 7, 6, 5, 5 reps

Barbell Curls: 100x1x6.

Hammer Calf Press: 230x8x5

Jim Wendler's 5/3/1: Round 1 Workout 2

4" Deficit Deadlift: 135x5, 165x5, 195x3, 225x2, 240x5, 255x5, 270x6 (Rep Out Set)

GHR: 9, 8, 7, 6, 5, 4 reps

Hammer Calf Press: 170x12x4

DB Shoulder Presses: 20x5, 30x5, 35x5, 40x3, 45x2, 50x5, 55x5, 60x5 (Rep Out Set)

Hammer ISO Rows: 115x6x5

Barbell Curls: 90x6x5

Conditioning Work

Yesterday I spent about 3 hours in body armor, including a 1.5 hour stretch. Not by my own intention, either, but for work. Very tough, especially with the humidity rising in Djibouti. Today, I went to the soccer/football field and ran/walked 8 laps (ran one, walked one, 8 times) at about 4PM.

Jim Wendler's 5/3/1: Round 1 Workout 1

All Notation: Weight x Reps x Sets

Tested 1RM Maxes as of Last Week:
12" Front Box Squat: 235
4" Deficit Deadlift: 345
Flat bench press: 215
DB Shoulder press: 70

Training Maxes for First Round of 5/3/1:
12" Front Box Squat: 215
4" Deficit Deadlift: 315
Flat bench press: 195
DB Shoulder press: 65

Workout:
12" Front Box Squat: 65x5, 90x5, 110x5, 130x3, 155x2, 165x5, 175x5, 185x7 (Rep Out Set)

Leg Curls: 105x12x3

Arched Back Good Morning: 135x12x3

Flat Bench Press: 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 160x5, 170x7 (Rep Out Set)

Assisted Pullups (Light/Monster Mini Bands): 6 sets of 6

Hammer Curls: 45x4+2, 40x6x4. The aim was 45x6x5, but the pullups took it out of my arms so I dropped down to 40 lbs DBs.

Hammer Calf Press: 280x4x6

2 Days a Week

I've decided to start doing weights twice a week, there's just no way I can do 4 days a week. In a 6 day span, I have to run two of the other days and do not have time to hit the weights, and they do not have but a chinup bar and 65, 70 lbs dumbbells in the compound. There are two days where I am on 1-hour recall and can put 1.5 hours into a workout; the other two days I am on 5-minute recall and can't even leave the compound. And I'm in a vest a lot on those 2 days, more than when I PT'd in a vest, plus wearing a helmet, carrying an M16 and ammo.

I've cut my workouts in half, then fused two of them together: one day is Deadlift/Shoulder Presses, the other is Front Squat/Bench Press. The assistance work will be the most essential: Back, biceps, hamstrings, lower back. I'm gonna try Jim Wendler's 5/3/1 program for the duration, since I don't want to constantly switch out lifts and wanted to try something new. Once I come off of this security detail on June 1st, I will be back to 4 days a week and more exercises until July 6, then relax until the Virtual Meet.

(All Notation: Weight x Reps x Sets):

April 7:
Flat Bench Press (215): 125x12x3
Assisted Chinups (Light Bands): 6 sets of 3
Hammer ISO High Rows (125p): 75x12x3
Standing DB Front Raises: 20x3x6
Overhead Shrugs (175): 95x15x3
Hammer Curls (45p): 25x12x3

April 10:
4" Deficit Deadlift: 135x5, 170x5, 205x3, 240x2, 275x1, 305x1, 325x1, 345x1
GHR: 7, 6, 5, 4, 3, 2 reps
Hammer Calf Press: 270x6x5
DB Shoulder Presses: 35x5, 40x5, 45x5, 50x5, 55x5, 60x3
Hammer ISO Rows: 80x12x3
Barbell Curls: 60x12x3

This Past Week

This past week, I started standing security watches for the next few weeks, so I will be keeping my training up as best I can but it will either be shortened on some days, lenghtened when I have a chunk of time large enough, or improvised when I can't get to a gym at all.

All Notation: Weight x Reps x Sets

Tuesday, March 31:
4" Deficit Deadlift: 135x5, 165x5, 195x3, 225x2, 245x3, 265x3, 285x3, 310x3.
Assisted Pistols (Average Band): 5 sets of 8
GHR: 9, 8, 7, 6, 5 reps. I cannot seem to break this plateau, will have to bring out the bands.
Pallof Press Isometric Holds: 15 lbs x 30 seconds x 5 reps
Hammer Calf Press: 160x25x2

Thursday, April 2:
Assisted Dips: Worked up to 178 (BWT after 45 lbs of assist) for a 5RM
Hammer ISO Rows: 55x25x2
Assisted Pullups (Light band): 6 sets of 3
Standing DB Laterals: 15x5x5
Barbell Curls: 40x25x2
Behind The Back Shrugs: 150x5x5

Sunday, April 5:
12" Front Box Squat (235): worked up to 195x3x6. I had enough energy to complete the squats in good form, even with a one-second pause.
Leg Curls: 75x25x2
Arched Back GM: Worked up to 175x3, 195x3, 205x3, 225x2 (2RM). Will have to make up the 25 rep sets for this and the front squats this week, not enough time.

RE Upper Body

All Notation: Weight x Reps x Sets

Flat Bench Press (215): 85x25x2

Assisted Chinups (Light Bands): 6 sets of 3

Hammer ISO High Rows (125p): 50x25x2

Standing DB Front Raises: 15x7x5

Overhead Shrugs (175): 155x5x5

Hammer Curls (45p): 20x20+5, 20x18+7

Abs Class at 6:30 PM, followed by a 40 minute walk in body armor with Marissa and Daniel (actually Daniel, the only Marine in the group, ran sans armor just to show us up)

RE Lower Body

All Notation: Weight x Reps x Sets

12" Front Box Squat: Worked up to 195x1, 215x1, 225x1, 235x1. Decided to incorporate the box to correct some form issues I was having (namely, sitting down too much/not sitting back enough). My front squats last cycle were all ass-to-grass, so I switched up to less depth so that I could handle more weight.

Leg Curls: 150x3x6

Arched Back Good Morning: 195x3x6

Assisted Pistols (Average Bands): 5 sets of 8

Hanging Leg Raises: 5 sets to failure

DB Side Raises: 70x5x5

ME Upper Body

All Notation: Weight x Reps x Sets

Assisted Dip Machine: measured my weight on the scale at 226 (clothed/right after lunch), then worked up to 196 lbs single (30 lbs of assistance). Not where I want to be, but I shouold be back to near bodyweight in a couple of weeks.

Assisted Pullups (Light Band): 6 sets of 2

Hammer ISO Rows: 125x3x6

Behind the Back Shrugs: 105x10x6

Standing DB Laterals: 10x10x6. Supersetted with the Hammer Rows.

Barbell Curls: 95x3x6. Supersetted with the shrugs.

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.