12/28/2016

Wednesday Night

Close Grip Bench Press (Thumb from smooth)
Bar
135x10
155x5
185x2
200x2
200x2
200x2
200x2
200x8

Incline Press
145x10
155x10
155x10

BB Shrugs
135x10
155x10
175x15

Standing DB Press
30x15 2 Sets

JM Press
95x15
105x15

Face Pulls
70x50

12/25/2016

Christmas 2016

Sunday Night

Comp Bench Press
Bar
135x10
155x5
215x2
215x2
215x2
215x2
215x5

Wide Grip Bench Press
145x10
145x10
145x10

DB Rows
40x10
40x10
40x10
40x10

Rope Push-downs
120x15
120x20

Face Pulls
70x50

12/21/2016

Wednesday Night

Slingshot Press
Bar
135x10
155x10
Put on Slingshot
225x2
275x2
255x2
255x2
255x2
225x2
255x7

Dips
x5
x5
x8

Ring Pullups
x8
x8
x8

BB Shrugs
135x20

Rope Push-downs
120x18
120x15

Face Pulls
70x50

12/18/2016

Sunday Night

Comp Bench Press
Bar
135x10
155x5
205x2
205x2
205x2
205x2
205x7

DBBP
60x10
65x10
60x10

DB Incline Rows
35x10
35x10
35x10
35x10

Rope Push-downs
110x15
110x15

Face Pulls
70x50

12/15/2016

Thursday

Band Bench Press
Bar x20
135x10
155x5
Add Dbl Monster Mini Bands
135+ Bands x2
135+ Bands x2
135+ Bands x2
135+ Bands x2
135+ Bands x7

Incline Press
135x10
145x10
145x10

DB Rows
45x10
45x10
45x10
45x10

Rolling Ext
25x15
25x15

12/11/2016

Sunday

Comp Bench Press
Barx20
135x10
155x5
190x2
190x2
190x2
190x2
190x6

Dips
1x5
1x5
1x5

DB Incline Rows
30x10
30x10
30x10
30x10

Rope Pushdowns
100x10
100x10
100x10

Face Pulls
70x50

12/07/2016

Wednesday Night

Incline Press
Bar
95x5
135x2
155x2
155x2
155x2
155x5

DBBP
50x10
50x10

Ring Pull-ups
1x10
3x5

11/20/2016

Sunday Night

5x2+ Comp Bench Press
Barx20
135x10
155x5
185x2
185x2
185x2
185x2
185x5

CGBP 50% Set
145x12
145x12

DB Incline Rows
30x10 5 Sets

Ab Roller
3x10

1st real training day since early Oct. Back went out but
I feel almost 100% now with the exception of some
cramping in the erectors from time to time. Being careful
now not to reinjure myself. This was so fun.

11/16/2016

Wednesday Night

Bench Press
Barx20
Barx20
135x10
135x10
135x10

CG Pull-downs
150x20
150x20

Rope Push-downs
100x10
100x20

Usual upper-body warm-up. Back injury is
now just tightness and cramping in the
erectors. The shift in my hips which
caused some real discomfort is gone. But
my 3-lift plans are on hold. Big time. I do
feel I can start pushing my bench press up
and will gradually raise volume and intensity.
Seeing my Doc tomorrow just to check it out.

11/02/2016

So weeks after an easy sumo deadlift, my back is ok enough for a light upper-body day.

Wednesday Night

Bench Press
Barx25
135x10
135x10
135x10

CG Pull-downs
100x10
120x10
130x10

Tricep Push-downs
90x10
110x10
120x10

10/12/2016

Wednesday Night

DE Bench Press
Bar
135x10
155x5
185x3 8 Sets

Close-grip Bench
190x10
190x15 (plus set)

Wide-grip Bench
155x10
155x10

DB Lunges
25's x10 2 Sets

Rolling Extensions
25x10
30x10
30x10

Back pain just about zero. A lot of aches
and pains clearing up.

10/09/2016

Sunday Night

Still have some low back pain so
took it easy.

Deadlift - Reps
Bar
135x10
185x10
205x10

SLDL
135x8
135x8

Steep Incline Press
Bar
135x10
135x10
135x10

DB Incline Rows
30x15 4-Sets

Tricep Supersets
Rope Pushdowns SS w/OH Extensions
120x10                           120x10
120x10                           120x10
120x10                           120x10

10/07/2016

Friday

Speed Squats
Bar
135x10
175x3 8 Sets

Pause Squats
195x3 3 Sets

Front Squats
135x6 2 Sets

Inverted Rows
3x8

Took it very easy today. Since my
experiment with Sumo deadlifts on
Sunday I've had some mid-back pain.
Not the good kind though only a 1
or two on the pain scale. Better today
but I'm being cautious. Pause squats
were a new movement and I really
like them.

10/05/2016

Wednesday Night

Bench Press - Reps
Bar
135x10
155x5
205x10
205x10

Close-grip Bench Press
185x8
185x8

Wide-grip Bench Press
135x10
135x10

JM Press
135x8
135x8

Close-grip Pull-downs
120+Dbl Minisx15 3 Sets
120x15

My version of Cube Training. Its
pretty close to the original.

10/2/2016

Sunday Night

Deadlifts - Heavy
135x10
185x3
205x2
255x1
265x2
265x2
265x2
265x2
265x5

Block Pulls
285x2
285x2

SSB Squats
155x10
155x10
155x10

Shrugs
135x10
135x10
135x10

Rope Push-downs
Superset w/OH Extensions
100x10 / 100x10
100x10 / 100x10
100x10 / 100x10

Hammer Curls
30x10
30x10
30x10

After a de-load week and not
having alot of sleep I kept the
intensity way down but got the
prescribed reps on my CUBE
training plan. I'll build from
here.

9/30/2016

Friday Night

De-load Training

Squats
Bar
135x10
185x5

Bench Press
Bar
135x10
155x5
185x5

Deadlifts
135x10
185x5

9/28/2016

Time to take a few easy days. I'll do a few sets on Friday and
start a 3-day a week Cube Program this Sunday night. In the last
few months I've gone from not being able to get in a legal squat
position, having alot of pain while benching, and never doing
deadlifts to where I am now. Basically 305-270-325 with pretty
good form. But I'm a little beat up and will work on a good
recovery this week. Already I can't wait to get going and I
haven't started de-loading yet.

9/25/2016

Sunday Night

SSB Squats
Barx10
155x10
215x8
215x8
215x8
215x8

Bar Dips
Bwt 5x10

SLDL
135x10
155x3
185x6
185x6
185x6
185x6

Too Hot.

9/23/2016

Friday

Day 4, Micro Cycle 2

Bench Press Practice
Bar
135x10
155x5
185x1
225x1
245x1
265x1
245x1

Close-grip Bench Press
205x5x5

x4 Volume Squat
Bar
135x5
185x3
225x1
245x4
245x4
245x4
245x4
245x4

9/21/2016

Wednesday Night
Day 3, Micro Cycle 2

Squat Practice
Barx10
135x10
185x3
225x1
275x1
275x1
275x1
275x1

x4 Volume Deadlifts
135x10
185x2
205x1
255x4
255x4
255x4
255x1

Pull-ups
2x5

9/18/2016

Sunday Night
Day 2, Micro Cycle 2

Deadlift Practice

135x8
185x3
205x1
255x1
290x1
300x1
300x1
All with Hook Grip

x4 Volume Bench Press
Bar
135x10
155x5
225x1
235x4@7 RPE
240x4
240x4
240x4
240x7 @RPE

Inverted Rows
3x8

9/16/16

Friday

Day 1, Micro Cycle 2

Safety Bar Squats
Barx10
155x10
195x10
195x10
195x10
195x10

Bar Dips
1x10
1x10
1x5
1x5
1x10

SLDL
135x10
165x8
165x8
165x8
165x8

Cable Curls
110x10
110x10
110x10

Low energy training day. Got work done.

9/14/2016

Wednesday Night
Day 4, Micro Cycle 1

Bench Press Practice
Bar
135x10
155x5
185x1
225x1
245x1
260x1
270x1 *Post Injury PR
245x1

Close-grip Bench Press
200x5x5

x5 Volume Squats
Bar
135x10
185x1
240x5
240x5
240x5
240x5
240x5

Ring Pull-ups
3x8

Here's the lesson from this training day.
Yes, go for a PR during lift practice when
I feel GREAT - can't miss etc.. I wanted to
count 270 towards a possible total so bad I
did it not feeling great. Maybe ok. And made
it with a little room to spare. I've programmed
4 singles at 90% and I'll try to stick closer
to that. Now lets see, 270 plus a squat of...

9/11/2016

Sunday Night
Day 3 Micro Cycle 1

Feeling alot better.

Squat Practice
Barx10
135x10
185x3
225x1
275x1
295x1
305x1
275x1

x5 Deadlift Volume
135x5
185x2
235x5
235x5
235x5
235x5

Inverted Rows
3x8

9/09/2016

Friday
Day 2 Micro Cycle 1

No sleep. Still sick.

Deadlift Practice
135x5
185x3
205x1
255x1
290x1
290x1
290x1
290x1
All with Hook Grip.

x5 Volume Bench Press
Bar
135x10
155x5
215x5 7RPE
225x5 8RPE
225x5
225x5 9RPE

Pull-ups, Blk Band
x5
x5

9/07/2016

Wednesday Night
Day 1 Micro Cycle 1

Recovering from the flu. A tweak to my
program is the addition of an hypertrophy
day. I'm going to run this at least thru
January.

Safety Bar Squats
Bar (65lbs) x10
155x12
175x12
175x12

Bar Dips
1x5
1x6
1x7
1x8
1x9

SLDL
135x10
155x10
155x10

Not nearly recovered but got a
little work in.

9/04/2016

Sunday Night

Still got a flu bug or something. Strength
not up to par but here goes..

Deadlift Practice
Bar
135x8
185x3
205x1
255x1
285x1
305x1
335x0
255x1

SB Squats
Barx10
155x10
155x10

Bwt Tricep Dips
5x5

9/03/2016

Saturday

Still feeling ill. Went ahead with scheduled training on
primary movements.

Bench Press Practice
Bar
135x10
155x5
185x1
225x1
245x1 1st Lift
255x1 2nd Lift
260x1 3rd Lift

Paused CG Bench
205x8

x4 Squats
Barx10
95x10
135x5
225x4
230x4
230x4
230x6

Bench felt heavy (255 and 260), squats felts easy and light.
No knee pain. Gotta kick this bug! Knee sleeves in this week.
Last week of the 5-week strength block. Its been interupted
lately by life but most of the work was done. I'm trying a
different kind of deload afterwards. Using variations but
still working pretty hard.

8/31/2016

Wednesday Night

Squat Practice:
Bar
135x5
185x5
225x1
275x1
275x1
275x1

Beltless Squat
135x10

Volume Bench Press
Bar
135x10
155x5
225x4
225x4
225x4
225x6

Got a flu bug I guess. Have been feeling
cruddy for a couple days. Just did my two
primary movements tonight. I've also had
some right knee pain since Sunday. Just
a certain angle hurts. Warm-ups went well
until I did free squats and wham, pain again.
I was careful to force my knees out and the
weighted squats were ok if somewhat scary.
All in all this was so much better than taking
a day off.

8/28/2016

Sunday Night

Deadlift Practice
Bar
135x5
185x3
205x1
225x1
255x1
275x1 1st Lift Good
305x1 2nd Lift Good
325x1 3rd Lift Good

Front Squats
Bar
140x3 6 Sets
140x5 Last (7th) Set

Tricep Push-downs w/Tricep Bar
150x25
130+Dbl Mini Band x8
120+Dbl Mini Band x8
110+Dbl Mini Band x8
100+Dbl Mini Band x8

Rolling Extensions
30x22
30x22

8/25/2016

Thursday

Volume Deadlifts
Bar
135x5
185x3
205x1
255x3
255x3
255x3
255x3
255x3

Wide-Grip Bench Press
Bar
95x10
135x10
155x5
205x10

Cable Curls
90x20
100x10
110x8
120x8
120x8

CG Rows
150x30

8/24/2016

Wednesday Night

Squat Practice
Bar
135x5
185x3
225x1
265x1
290x1

Beltless Squats
185x10

Volume Bench Press
Bar
135x10
155x5
225x1
235x3 @8RPE
235x3
235x3
235x3
235x3 @8.5RPE
235x3 @8.5RPE
235x3 @9RPE

Pull-ups
6 Singles

8/21/2016

Sunday Night

Deadlift Practice
135x5
185x3
205x1
265x1 1st Lift Good
285x1 2nd Lift Good
310x1 3rd Lift Good

Front Squats
Bar
140x3 6 Sets

Rope Push-downs
120x20
130x10
130x8
130x8
130x8

Rolling Extension
30x20
30x20

8/20/2016

Saturday

Bench Practice
Bar
135x10
155x5
185x1
225x1
245 1st Lift Good
260 2nd Lift Good
265 3rd Lift Good

Close-Grip Bench
215x7
The 1st 6 reps were paused but I knew
I wasn't going to get the prescribed 8. I
bounced number 7 up and called it quits.

4x5 Volume Squats
Bar
135x5
185x3
225x5
225x5
225x5
225x5

Inverted Bwt Rows
x8
x8
x10


Low energy day. Got 265 and could
have made a 5lbs bump at 10RPE.
Squats were a small bump in volume.

8/19/2016

Current Program

Weekly Undulating Periodization

Sunday-Wednesday-Friday

D1 Hypertrophy
Safety Bar Squats: 12’s, 10’s, 8’s
Dips: 5x10
SLDL: 10’s, 8’s, 6’s
Curls: 30-40 reps
----------------------------------------------------------------------------------------------------------------
D2
Deadlift Singles: 4 @ 90%
Volume TnG Bench Press: Start at RPE 8 and repeat sets to RPE 9
Ring Pull-ups
Ab Roller: 2x10
------------------------------------------------------------------------------------------------------------------
D3
Squat Singles: 4 @ 90%    
Volume Deadlifts: Start at RPE 8 and repeat sets to RPE 9
Pull-ups
Ab Roller: 2x10
------------------------------------------------------------------------------------------------------------------
D4
Bench Press Singles: 4 @90%
Close-grip Paused Bench Press: 5x5 @ 77% e1RM.
Volume Squats: Start at RPE 8 and repeat sets to RPE 9.
Inverted Bodyweight Rows
-----------------------------------------------------------------------------------------------------------------
Mini Cycle: 4 Training days over 8 calendar days
Meso Cycle: 4 Mini Cycles over 5 weeks.
Cycle One:   x5 Initial Set
Cycle Two:   x4 Initial Set
Cycle Three: x3 Initial Set
Singles Progression: Use 90% of e1RM

Week 5: De-Load

                             

8/18/2016

Thursday Night

4x5 Volume Deadlifts

135x8
185x2
225x5
225x5
225x5
225x5

Wide-Grip Bench Press
145x25
145x20

Close-Grip Pull-Downs
150x20
150+Dbl Mini x15
150+Dbl Mini x15

8/17/2016

Wednesday Night

Squat Practice
Bar
135x5
185x3
225x1
265x1 1st Attempt
285x1 2nd Attempt
300x1 3rd Attempt

4x5+ Volume Bench Press
Bar
135x10
155x5
185x1
220x5
220x5
220x5
220x7

Pull-Ups
1x3
2 Singles
Add Mini Band
4 Singles

Speed on top three squat sets was
pretty good. Bench went ok.
Bwt: 239

8/15/2016

Sunday Night

Deadlift Practice
135x5
185x3
205x1
255x1 (Used Hook Grip to here)
285x1
275x1

Front Squat
Bar
135x3 5 Sets

Tricep V-Bar Push-downs
1x20
1x10
1x8
1x8
1x8

Rolling Extentions
25x20 2 Sets

Not a great day. But moving
forward...

8/11/2016

Deadlifts
135x10
155x10
175x10

Wide-grip Bench Press
Bar
145x25 2 Sets

Seated Machine Rows
6x5


Vacation training at Tillamook YMCA.

8/8/2016

Squats
Bar
135x5
185x10 3 Sets

Bench Press
Bar
135x10
155x5
200x10 2 Sets
185x10

CGBP
135x15


Vacation training at Tillamook YMCA.

8/04/2016

Thursday
De-Load Week

Front Squats
Bar
95x5
135x5
165x4

Volume Deadlifts
135x5
185x3
205x3
225x5

Rope Push-downs
100x8
110x8
120x8
130x8
120x8

08/03/2016

Wednesday Night

De-Load Week
Squat Practice
Bar
135x5
185x2
225x1
265x1
275x1

2x5 Bench Press
Bar
135x10
155x5
185x1
205x5
205x5

Pull-ups
x3
2 Singles

7/31/2016

De-load Week

Sunday Night

Deadlift Practice
135x5
205x3
225x2 Singles

Wide-grip Bench Press
145x25

Cheat Rows
135x15

The previous 4 weeks of training
have gone great. Bench Strength
is back and at a lower body-weight.
Deadlifts are looking better and I
can get in position under the squat
bar w/o too much discomfort. Next
week will be challenging starting a
new cycle while visiting the kids in
Oregon. I'm going to do another
hypertrophy cycle (10-5-8-3) so 4
sets of ten on comp lifts. I'll skip
1-rep practice and just get the volume
in and do a weak area finisher like a
1x10 or 1x20.

7/30/2016

Saturday

Bench Press Practice
Bar
135x10
155x5
185x2
225x1
255x1@8
265x1@9
230x1@6
230x1@6

4x3+ Squats
Bar
135x5
185x3
225x3
230x3
230x3
230x5

Pull-ups
x2
x1 5 Singles
Band Assisted
x4

Ab Roller
2x10

Side Bends
25x15

7/28/2016

Thursday

Front Squats
Bar
95x5
135x5
145x5
150x5

4x3+ Deadlifts
135x5
135x5
185x3
235x3
235x3
235x3
235x5

Rope Tricep Extensions
120x30
120x13
120x7

Ab Roller
1x10

Bench Crunch
Barx10

7/27/2016

Wednesday Night

Squat Practice
Bar
135x5
185x3
225x1
275x1
295x1@9
225x2

4x3+ Volume Bench Press
Bar
135x10
155x5
185x1
225x3
230x3
230x3
230x5

Horizontal Rows
4x8

7/24/2016

Sunday

Deadlift Practice

135x5 2 Sets
185x3
205x1
255x1
275x1
300x1@9

Wide-grip Bench Press
Barx25
95x10
145x25
145x20

BB Power Row
135x7
155x5 2 Sets

7/22/2016

Friday

Front Squats
Bar
95x5
145x5 3 Sets

Volume Deadlifts
135x5
185x3
205x8 4 Sets

Pull-ups
3 Singles
3 Reps with Blk Band

7/20/2016

Wednesday Night

Squat Practice
Bar
95x10
135x5
185x3
225x1
275x1@8
280x1@8

Volume Bench Press
Bar
135x10
155x5
200x8 5 Sets @8-9

Rope Pushdowns
120x23
120x11
120x7

7/17/2016

Sunday Night
Wk-3 Day-1

Deadlift Practice

Bar
135x5
185x2
205x1
255x1
290x1@9

My form was off. Not tight, not
pulling back, shins not vertical.
Last rep was the best of the night
and it wasn't too good.

Wide-grip Bench Press
Bar
95x10
135x5
185x10
185x10

DB Incline Rows
65x14
55x12
45x15

Work got done. Energy level low.

7/16/2016

Saturday
Wk2 Day4 (5"s)
Bench Press Practice
Bar
135x10
155x5
185x2
225x1
250x1@8
255x1@8

Volume Squats
Bar
135x5
185x5
220x5 4 Sets

Horizontal Rows
4x8

Ab Roller
2x10

Bench speed was very good. About a
2-second pause. Squats continue to
improve and shoulder tightness is getting
better.

Starting 8-rep work sets tomorrow, week 3
of this cycle. I'll do one more hypertrophy
cycle after de-loading before starting a strength
cycle. Waiting to see a date for 2017 state meet. Then
I'll count back to include a brief peaking cycle and strength
cycle.

7/14/2016

Thursday
Wk2 Day3 (5's)

Front Squats
Bar
95x5
140x5 3 Sets

Deadlift
Bar x5
220x5 4 Sets

Pull-ups
4 Singles
4 Reps w/Mini Band 2 Sets

7/13/2016

Wednesday Night
Wk2 D2 (5's)

M.E. Squat
Bar
135x10
185x2
225x1
245x1
275x1@8

Bench Press
Barx20
135x10
155x5
185x1
210x5 4 Sets

Tricep Push-downs
120+dbl mini band x25
"                           " x11
Rope push-downs
120x11

7/10/2016

Sunday Night

Deadlift
Bar
135x10
185x2
205x1
255x1
275x1@8
280x1@9

Close-grip Bench Press
Bar
135x10
155x5
185x2
215x6@8
205x6@8

DB Incline Rows
65x11
55x8
45x11

Ab Roller
2x10

Deads were better. Close-grips really
easy and I question whether I should
have gone for more reps to hit an RPE
9.  Bwt 233lbs

7/09/2016

Saturday

End of Week 1, 10-Reps

M.E. Bench Press
Bar
135x10
155x5
185x1
225x1
240x1
245x1@8

This was a longer pause than last week and
better speed.

Volume Squats
Bar
135x10 3 Sets

Programmed for 5 sets but 5 sets of
deadlifts Thursday made 3 sets today look like
a better idea.

Horizontal Rows
4x8

Bwt: 232lbs

7/07/2016

Thursday

Week 1 10's

Warm-up: Mobility plus stretching and Ab Roller

Volume Deadlifts
135x10
155x10 5 Sets

Front Squats
95x5
135x5 3 Sets

Pull-ups
3 Singles
Put up Blk Band to assist
1x4
1x3

7/06/2016

Wednesday Night

Week1 10's

Squats
Bar
135x5
185x1
225x1
240x1x2

Volume Bench Press
Bar
135x10
155x10 5 Sets

Tricep Push-downs
120plus Mini Band
25Reps
9Reps
7Reps

7/03/2016

Sunday Night

Deadlifts
Bar
135x5
185x3
205x1
245x1
255x1
185x2 5 Sets

Close-grip Bench Press
Bar
135x10
155x5
205x8
185x8

7/02/2016

Saturday

Volume Squats
Bar
95x5
135x5
155x8 3 Sets

M.E. Pause Bench
Bar
135x10
155x8
185x1
225x1
235x1
245x1@8
230x4@9
220x4@9

Horizontal Rows
4 Sets of 8

6/26/2016

Sunday Night
W8 D1

Competition Grip Bench Press
Bar
135x10
155x5
185x2
220x8@10RPE
205x8@9RPE

Close-Grip Bench
195x8@9RPE
185x8@9RPE

Front Squat
Barx5
95x5
135x5
135x6

Horizontal Squats
3x8

Ab Roller
2x10

6/24/2016

Saturday
W7 D3

Competition Squats
Bar
95x6
135x6
155x6

Wide-grip Pull-downs
130 +Mini Band
3x20

Wide-grip Bench Press
Barx20
130x25 2 Sets

Cable Curls
100x20 5 Breaths
100x8 5 Breaths
100x8

Ab Roller
2x10

I was able to get a collar-to-collar grip
during the squats with minor discomfort.
Did a shoulder warm-up and stretch, ankles,
and bottom position. Took a medium stance
with toes at about 45 degrees. Depth looked
ok.

6/22/2016

Wednesday Night
W7  D2

Slingshot Press
Bar
135x10
155x5
185x2
225x1
Put on Slingshot
265x1 Last Warm-up
290 4 Sets of 2, 5th Set 5-Reps

DBBP
70x20
70x5
70x8

Tricep Push-downs
110 + Mini Band
22-Reps 5 Breaths
5-Reps 5 Breaths
3-Reps

Deadlift Singles
135x5
155x5
185x2
205x6

Pull-ups
5 Singles

6/19/2016

Sunday Night
W7 D1

Comp-grip Bench Press
Bar
135x10
155x5
185x2
225x6@9RPE
215x6@9.5RPE

Close-grip Bench Press
205x6@9RPE
195x6@9.5RPE

Front Squats
Bar
95x5 2 Sets
95x6

Horizontal Rows
3x8

DB Incline Rows
40x22 5 Breaths
40x5 5 Breaths
40x8

Ab Roller
2x10

Didn't get enough sleep last night. Rep
PR's are going up. Heat wave right now.
Happy Father's Day Dad. I miss you.

6/15/2016

Wednesday Night
W6 D2

Slingshot Press
Bar
135x10
155x3
185x2
225x1
Put on Slingshot
285x2 4 Sets
285x5 5th Set

DBBP
70x20 5 Breaths
70x5

Tricep Push-downs
110+Mini Bandx20 5 Breaths
110+Mini Band x8

Pull-ups
1 3/4
2 Singles

Deadlifts
155x5

I didn't feel with it at all. A diet
issue. I prioritized and got a few
good sets in. I'm skipping Day 3
to celebrate Donna's birthday. My
love.

6/12/2016

Sunday Night
W6 D1

Comp Grip Bench Press
Bar
135x10
155x3
175x10
200x10@8
190x10@8.5

Close-grip Bench Press
190x10@8
180x10@8.5

Back Squat
135x5
135x5
135x6

Pull-ups
4 Singles

DB Incline Rows
35x25 5 Breaths
35x8 5 Breaths
35x8

Ab Roller
2x10

6/10/2013

Friday
W5 D3
Last Deload Day

CG Pull-downs
150x20 3 Sets

Wide-Grip Bench
105x25

Triceps Push-down
100x25 5 Breaths
100x5 5 Breaths
100x5 5 Breaths
100x5

KB Squats
2x10

Ab Roller
2x10

Calf Raises
5x10

Finally done. Can't wait to get started on
the next 5-week cycle.

6/08/2016

Wednesday Night
W5 D2
Slingshot Press
Bar
135x10
155x2
185x2
225x1
Put on Slingshot
255x2 3 Sets

DBBP
60x15

Rows
3x8

KB Rows
2x10

Ab Roller
2x10

One more deload day on Friday. I'll critique
the deload at the end of next week. Too much?
Not enough? We'll see.

6/05/2016

Sunday Night

Deload Week
W5 D1
Comp-Grip Bench
Bar
135x10
155x6
175x6
175x6

Close-Grip Bench
165x6
165x6

CG Pull-up
1

Slow Eccentric Pull-ups
2

Ring Pull-ups
3x8

Tricep Push-Downs
150x27 5 Breaths
150x8 5 Breaths
150x8

KB Squats
2x10

Ab Roller
2x10

Benches were 80% of what I did for
6-reps this cycle.

6/03/2016

Friday
W4 D3
CG Pull-downs
150x20 3 Sets

Wide-grip Bench
125x25 2 Sets

Cable Curls Myo Reps
90x27 5 Breaths
90x7 5 Breaths
90x7 5 Breaths

KB Squats
2 Sets of 10

Ab Roller
2 Sets of 10

6/01/2016

Wednesday Night
W4 D2
Bar
135x10
155x3
185x3
225x1
Put on Slingshot
280x2 4 Sets
280x5 5th Set AMRAP

DBBP Myo Reps
60x27 5 Breaths
60x4 5 Breaths
60x4 5 Breaths

Horizontal Rows
3x8

One more training day before a deload week.

5/29/2016

Sunday Night
W4 D1
Comp-Grip Bench Press
Bar
135x10
135x5
185x4
220x4@8.5
210x4@8

Close-Grip Bench Press
205x4@8.5
195x4@8

Slow Eccentric Pull-Up
2 Singles

Ring Pull-Ups
3x8

Tricep Myo Push-Downs
140x25 5 Breath
140x5 5 Breaths
140x5 5 Breaths
140x4

Skipped Friday's training due to a
family commitment. Everything
was easy today. Strength is going
up.

5/25/2016

Wednesday Night
W3 D2
Slingshot Press 5th Set
Bar
135x10
155x3
185x2
Put on Slingshot
225x2
275x2 4 Sets
275x5 5th Set

DBBP Myo Reps
60xTNF 5breaths
60x4 5breaths
60x4 5breaths
60x3

Horizontal Rows
3x8

5/22/2016

Sunday Night

W3 D1

Comp-Grip Bench Press
Bar
135x10
135x5
185x8@7
200x8@9
190x8@8

Close-Grip Bench Press
185x8@8
175x8@7.5

Rope Tricep Push-Downs
140x18 5 Breaths
140x4   5 Breaths
140x4   5 Breaths
140x3

Eccentric-Only Pull-Ups
x2

Ring Pull-Ups
8x3

Ab Roller
2x10

Jump Rope

5/20/2016

Friday Night

W2 D3

Wide-Grip Bench Press
Bar
125x25reps  2 Sets

Close-Grip Rows
140x20 3 Sets

Myo Reps Cable Curls
80x25reps, 5 breaths 4 reps, 5 breaths 4-reps

5/18/2016

Wednesday Night

W2 D2

Slingshot 5th Set
Bar
135x10
185x3
Put on Slingshot
225x2
270x2 4 Sets
270x5 5thSet

DBBP Myo Reps
55x27, 5 breaths 4-reps, 5 breaths 4-reps

Horizontal Rows
4x8

Ab Roller x10

5/15/2016

Sunday
W2-D1
6's @ 9RPE

Comp Grip Bench
Bar
135x10
185x6@7
210x6@9 (E1RM: 244)
195x6@9

Close Grip Bench
175x6@7
195x6@9
185x6@9

Rope Push-downs Myo Reps
130x18, 130x3, 130x3

Eccentric Pull-downs x2

Ring Pull-ups
3x8

Ab Roller 1x10

Bwt 227

5/13/2016

Friday Training
W1 D3
Wide-grip Bench
115x20 2 Sets

CG Pull-downs
140x20 3 Sets

KB Squats 3x10
Ab Roller 3x10

5/11/2016

W1 D2
Slingshot Press
Bar
135x10
185x1
Put on Slingshot
225x2
265x2 4 Sets
265x4

Incline Press
135x10
150x10
140x10

Eccentric Pull-ups x3

Horizontal Rows 3x8

Tricep Push-downs 120x10, 130x18

Ab Roller x10

Bwt: 223.5lbs

5/08/2016

W1 D1
Comp-grip Bench Press
175x10 2 Sets @7-8
AMRAP 175x14 @10

Close-grip Bench Press
135x10 @8
145x13 @10

Push-downs
120x10
130x15

Cut out the complexes tonight.

5/04/2016

Wednesday

Close-grip BP: 175x6 2 Sets @7RPE
AMRAP CGBP: 190x8@9RPE

Incline Press: 155x6
AMRAP Incline Press: 165x8@9RPE

Pressing Volume: 5,870lbs

Inverted Rows: 3x8

Tricep Push-downs: 120x10, 130x12

Complex x2 : Ab Roller / Jump Rope

Bwt: 224

5/01/2016

Slingshot Press
135x10
185x2
225x2 SS
245x2 SS
255x2 SS
265x2 SS

Paused Bench
185x2 4 Sets
185x8 AMRAP

Super Slow Eccentric Pull-ups x2

Ring Pull-ups 3x8

Tricep Push-downs
120x10
130x10

Ab Rollerx10
KB Squatsx10
Rope jumping 30-sec.

4/30/2016

Cardio


Complex x3

1. Snatch x3
2. Rower 1-Minute
3. Clean & Jerk x3
4. Jump Rope 30-Sec.


Bwt: 224Lbs.

4/27/2016

Linear  Day

Bench Press
Bar
135x10, x5
185x2
195x8 @ 9RPE
185x8 @ 9RPE

CGBP
140x12

Ring Pull-ups
Bwt x8 3-Sets

Complex x2

1) Clean & Jerk x3
2) Rower x 1-Minute
3) KB Squats x10
4) Pallof Press x10


Weight:227llbs

4/24/2016

Sunday Night

Iron Chamber Gym Chart
Close-Grip 190 Column

2 Super Slow Eccentric Pull-ups

Inverted Rows: 3x8

Power Snatch/Hang Snatch x3 - Ab Roller x10


Quick and easy training. Still sore from benches and
Ring Rows last Wednesday.

Bodyweight: 226


Friday 4/22/16

Bench Press
Bar
135x5
190x10
175x10

CGBP 135x10

Pushdowns
110x10 3 Sets

Ring Rows
3x8

Complex x2: Power Clean/Hang Clean and Jerk - Rower - Ab Roller

4/20/2016

Wednesday Night

Snatch-grip Deadlift
135x6 2 Sets
155x6
145x6

DB Incline Rows
45x8 3 Sets

Complex x2
1. Power Clean - Hang Clean & Jerk x5
2. Rower 1-Minute
3. Ab Roller x10
4. KB Squats x10

4/17/2016

Sunday

Zerker Squats
Bar
165x6
135x6

Inverted Rows
3x8

Complex x2

PowerSnatch/Hang Snatchx5
Rower - 1-minute
Ab Roller x10

4/15/2016

Bench Press
Bar
135x10
185x10

CGBP 155x10

Ring Pull-ups
3 Sets of 8

Complex x2

1-Min Tabata Rope Jumping (20-sec on, 10-sec rest)
Ab Roller x10
KB Squats x10

Bodyweight: 225.5lbs

3/02/2016

Warm-up Complexes - x3 with 2-minute rest between

1. Leg Raises           x8
2. Snatch Deadlift    x8
3. Snatch Pulls         x8
4. Clean & Press      x8
5. Barbell Rows       x8
6. RDL                    x8
7. KB Squats           x8


3-Board Press
235x3

Close-grip 3-Board Press
180x10

Incline DB Row
45x15


Got started late tonight. Complexes are
starting to be easier. Weight 233.

2/28/2016

Sunday Night

3 Complexes

Snatch Deadlift x8
Snatch Pulls      x8
Clean & Press   x8
Barbell Rows    x8
KB Squats        x8
Pahloff Press    x8


Bench Press
Bar x 20
135x10
175x8

Close-grip Bench
145x10

Power Curls
75x8 2 Sets

2/24/2016

Ha! This post is out of chrono order. Lol.

3 Complexes doing 6 reps of each. I'll bump this to 8 next time.

Snatch Deadlift
Snatch Pulls
Clean & Press
Barbell Rows
KB Rows
Flotree Crunches

3-Board Press
225x5
Close-grip 3-Board
175x10

Incline DB Row
45x8 3 sets

2/26/2016

Complexes

I did 3 today at 8 reps each, about 2 minutes in-between.

Weight was 233. I'm not going to weigh myself till the end of my 30-day
challenge, March 17. Eating very clean right now meaning no sodas, candy, cookies, sugary crap.
Drinking alot of water, Perrier with lime is a big treat and takes the edge off the dieting.
I did get a meal replacement from True Nutrition and I'll be integrating it into my program.


Snatch Deadlift x8
Snatch Pulls      x8
Clean & Press   x8
Barbell Rows    x8
KB Squats         x8
Pahloff Press     x8

3 of these, each completed w/o pause.

2/21/2016

Starting

So I'm coming to grips with not ever hitting a 200 kilo
competition bench. Not being the big, strong guy...That
may sound strange. OK, I did my second training day
after my shift. Here's what I did:

Warm-up Complex
Snatch Deadlift x8
Snatch Pull        x8
Clean&Press     x8
BB Row            x8
KB Squat          x8
Pahloff Press    x8

I completed 2 of these this time. About 2min rest in-between.
Working towards 5 complexes.


Bench Press
2 work sets of 10
1 finisher of close-grip bench x10

Power Curls
2 sets of 8.

Bodyweight tonight was 236.

2/19/2016

Changes


My shoulder issues have continued since my bench competition on Aug 1st, 2015. For that reason and several others I am no longer competing. I do want to continue to be strong and for the first time in years, lean and strong.

I am still researching the mountain of good, not-so-good, and complete garbage training and nutrition programs out there to achieve being lean and strong. I don't even have short term goals yet. Just a kinda vague idea of a lean and strong 60-year old me.

For the time being I am trying some ideas on the DanJohn.Net site. Basically, and you can get it directly on his site and I think you should, I've started training 3 days per week. The premise is to use an extended warm-up of complexes to burn fat then use a pretty standard protocol on a couple of "strength movements". Dan John actually recommended doing this 4 days a week but my shift work as a 9-1-1 Dispatcher wouldn't reasonably allow this.

I'll weigh in on Sunday and post the number. From there it's a 30-day clean eating or death deal till March 17th. I'll re-evaluate then. I also have 5lbs of Egg/Milk protein powder coming in and I may try a one day a week of protein drinks only.

Sunday - Wed - Fri Warm-up Complex: 3-5 times with 2-minute rest in-between
Snatch Deadlift 8 reps
Snatch Pulls      8 reps
Clean & Press   8 reps
Barbell Rows    8 reps
KB Squats        8 reps
Pahloff Press    8 reps

Strength Program
Sun:
1. Bench Press: Linear Progression. RPE 9 (1 rep left in tank)
1st Week 10 reps, 2nd Week 8 reps, 3rd Week 6 reps {1 Down Set -5%}

2. Power Curls: Cheat curls with a controlled descent. 3 sets of 8.

Wed:
1. 3-Board Press: LP. RPE 9
1st Week 5 reps, 2nd Week 3 reps, 3rd Week 2 reps {DS -5%), Close-Grip Finisher x 10

2. Incline DB Rows: 3 sets of 8.

I'll get into the nutrition later but suffice to say my coca-cola, candy and cookie habit are out. Supplements for now are a multi-vitamin, D3, and Krill Oil.

01/17/2016

Sunday Night

Bench Press
Bar
95x10
135x10

3-Board
225x5
245x3

4-Board
300x1

CG Pulldowns
150x25
150+Dbl Mini Band x10 2 Sets

Dbl Black Monster Mini Band Pushdowns
30-sec AMRAP


No real difference on my shoulder. The bench
hurts a little at the bottom of the movement. Its
been 5 1/2 months since injuring it at a bench
meet (while warming up!?!). So I'm gonna see
if I can get back some strength.