W14 D1R1

Recovery week, it was a pretty tough day after taking four days off from lifting. The recovery workout kicked my butt pretty well. Two more days of this workout and then a week of cardio only. The next phase involves a whole bunch more cardio then I’ve done in a long time.

Each lift involves 15 repetitions done with a 2-3 sec hold in the stretch position. Everything is done slow so no momentum is involved. It’s a pretty tough workout for the ego, since nearly every lift is done at ~50% of normal weight.

medicine ball crunch: x12
medicine ball rotation: x15
planks: 40 sec
lat pulldown: 7
zercher squat: 45 lbs
dumbbell bench: 50 lbs
dumbbell row: 45 lbs
dumbbell curl: 25 lbs
straight-leg deadlift: 45 lbs

November 30, 2009 | Filed Under lifting | Comments Off

W13 ME UB

Bench test day, added 20 lbs to my last lift, which is a total of 40 lbs since last year at about the same time. I was hoping for better, but I’m happy that there’s improvement. Off to at least three days of rest and then one week of recovery lifts.

bench: 135×5, 185×5, 225×3, 275×1, 315×1, 335×1
cable crossover: 5×5, 5×8
rope pulldown: 10×10 (two sets)
medicine ball crunch: x15 (two sets)
medicine ball rotation: x15 (two sets)

November 25, 2009 | Filed Under lifting | Comments Off

W13 ME LB

Testing week, added 10 lbs to max squat. It felt like I could do more, but again not having a spotter felt like it was holding me back. Tomorrow is max bench and then a week of recovery lifts, low weight with long stretches.

squat: 135×5, 185×5, 225×3, 275×2, 315×1, 345×1, 365×1, 375×1
hip rotation: x15
medicine ball crunch: x10, x10
medicine ball rotation: x15, x15

November 24, 2009 | Filed Under lifting | Comments Off

W12D3 ME UB

One more week of this cycle, getting pretty bored, so it’ll be good to change things up.

bench: 135×5 (two sets), 185×5, 225×3, 275×2, 315×1, 285×1 (two sets)
overhead triceps press: 55×6, 65×6, 75×6 (two sets)
dumbbell shrug: 70×10 (two sets)
zottman curl: 35×8
single-arm side raise: 20×8

November 20, 2009 | Filed Under lifting | Comments Off

W12 D2 ME LB

Pretty decent workout this morning. I was a bit concerned due to the level of soreness .. everything hurt. I was planning on cutting back on my max effort, but I ended up doing well. The strength was there, and the muscle pain started declining after I got a few sets in. Even though I have one more squat session left, I’m either going to skip it, or take down the weight to a really low level. I want to get plenty of rest before my final max effort next week. I think I will have added at least 10 lb. to my squat.

squat: 135×5, 135×3, 185×2, 225×2, 275×1, 315×1, 345×1, 295×1
single-leg barbell deadliest: 45×5 (two sets)
hanging leg raise: x8 (two sets)
medicine ball rotation: x12, x12
medicine ball crunch: x12, x12

November 18, 2009 | Filed Under lifting | Comments Off

W12D1 DL UB

Felt pretty good today, even with a lousy sleep schedule over the weekend. I’m a bit sore from yesterday. Even though I dropped the weight, I increased the speed and lowered the rest time during squats. My hamstrings and real sore. It seems like the timing of the program is working out as it is supposed to. I’m reaching what I feel to be a good level as far as strength. I’ll be tapering off the number of lifts to accommodate more rest before the max effort next week.

bench: 135×6, 185×6, 225×3, 255×3 (eight sets w/ 1 min rest b/w)
medicine ball rotation: x12 (three sets)
medicine ball crunch: x12 (three sets)
cable crossover: 5×12 (slow, w/ deep stretch)
cable curl: 5×8 (two sets)

November 16, 2009 | Filed Under lifting | Comments Off

W11D4 DL LB

One more week left lift in this stage, next week will involve more starting more card (boo!), but it’ll be a good to give my body a bit of a break. Hard to believe next week will be 12 weeks in with this cycle and I’m nearing the half-way point of the full year plan.

squat: 135×5, 185×5, 225×2 (eight sets, w/ 30sec rest b/w)
hanging leg raise: x10 (two sets)
good mornings: 45×6, 95×6 (two sets)
barbell press: 95×6, 115×5 (two sets)
chins: x4

November 15, 2009 | Filed Under lifting | Comments Off

W11D3 ME UB

bench: 135×8, 185×5, 225×3, 275×2, 315×1, 285×1 (two sets)
french press: 60×10, 70×8, 80×6 (two sets)
hip rotation: x12
medicine ball rotation: x12, x12
medicine ball crunch: x10, x10

November 13, 2009 | Filed Under lifting | Comments Off

W11D2 ME LB

Slightly better workout this morning, still feeling pretty beat up and burt out. Only one full week left in this rotation before max effort and then a week of recovery.

squat: 135×5, 135×3, 185×3, 225×2, 275×1, 315×1, 335×1, 295×1 (two sets)
leg press: 190×6, 230×6, 260×6, 310×6 (two sets)
medicine ball crunch: x12, x10
medicine ball rotation: x10, x10

November 11, 2009 | Filed Under lifting | Comments Off

W11D1 DL UB

Pretty good workout after a full weekend off, one more week of full series and then testing for max effort.

hip crossover: x12
medicine ball crunch: x12, x10
medicine ball rotation: x12, x12
bench: 135×6, 185×5, 225×3, 245×3 (seven sets)
close bench: 135×5, 155×5 (two sets)
hammer curl: 30×8, 40×8

November 9, 2009 | Filed Under lifting | Comments Off