It’s called we do a little training
Moderator: Chebass88
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: Alright Now, You’ve Gotta Do *Something*
5/30/22 - Monday
Bench
245x3x4
230x6x3
CGBP
215x6x2
215x9
EZ Curls
85x10x4
Bench
245x3x4
230x6x3
CGBP
215x6x2
215x9
EZ Curls
85x10x4
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: Alright Now, You’ve Gotta Do *Something*
Haven't missed any workouts, but did miss logging.
6/2/22 - Thursday
Bench
155x8
185x6
215x5
230x4
245x3
260x2x2
245x4
215x7
185xx10
155x12
6/4/22 - Saturday
Bench
245x3x4
LTE - 95x8x4
Flyes - 40x12x4
Curls - 85x8x4
TBDLHH
405x4
445x4
475x4
485x4
6/6/22 - Monday
Bench
260x3x4
215x8x3
CGBP
215x4x2
215x7
Curls
85x11x4
6/8/22 - Wednesday
Bench
155x8
185x6
215x5
230x4
245x3
260x2x2
275x1x2
TBDLLH no belt
375x6x3 (true weight)
375x9@cardiotired
6/2/22 - Thursday
Bench
155x8
185x6
215x5
230x4
245x3
260x2x2
245x4
215x7
185xx10
155x12
6/4/22 - Saturday
Bench
245x3x4
LTE - 95x8x4
Flyes - 40x12x4
Curls - 85x8x4
TBDLHH
405x4
445x4
475x4
485x4
6/6/22 - Monday
Bench
260x3x4
215x8x3
CGBP
215x4x2
215x7
Curls
85x11x4
6/8/22 - Wednesday
Bench
155x8
185x6
215x5
230x4
245x3
260x2x2
275x1x2
TBDLLH no belt
375x6x3 (true weight)
375x9@cardiotired
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: Alright Now, You’ve Gotta Do *Something*
6/10/22 - Friday
Bench
245x5x4
LTE - 90x8x5
Flyes - 35x12x5
Chins - 10x4
6/13/22 - Monday
Bench
245x2x3
215x5x3
CGBP
225x3x3
Curls
85x12x4
6/15/22 - Wednesday
Bench
155x5
185x4
215x3
230x3x2
245x2x2
215x4
185x6
155x8
Bench
245x5x4
LTE - 90x8x5
Flyes - 35x12x5
Chins - 10x4
6/13/22 - Monday
Bench
245x2x3
215x5x3
CGBP
225x3x3
Curls
85x12x4
6/15/22 - Wednesday
Bench
155x5
185x4
215x3
230x3x2
245x2x2
215x4
185x6
155x8
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: Alright Now, You’ve Gotta Do *Something*
We do a little training. It’s called we do a little training.
It has been an upper-body-only summer since late June. The latest rwbb esotericism tells us you can’t make those gains when it’s above jungle.5 degrees in the garage. Still running Nuckols’ 3 day advanced bench program. Starting to do some lower body and conditioning again. I’m in wk4 of the 4wk cycle. Lightish on M/W and the AMRAP on Friday determines e1rm increase for next cycle.
Monday 8/15
Bench
250x2x3
220x5x3
LTE
235x3x3
Curls
EZ 85x12x2, 85x10x2
Airdyne
5:00 LISS, 2:00 x 4@7ish, 5:00 LISS
It has been an upper-body-only summer since late June. The latest rwbb esotericism tells us you can’t make those gains when it’s above jungle.5 degrees in the garage. Still running Nuckols’ 3 day advanced bench program. Starting to do some lower body and conditioning again. I’m in wk4 of the 4wk cycle. Lightish on M/W and the AMRAP on Friday determines e1rm increase for next cycle.
Monday 8/15
Bench
250x2x3
220x5x3
LTE
235x3x3
Curls
EZ 85x12x2, 85x10x2
Airdyne
5:00 LISS, 2:00 x 4@7ish, 5:00 LISS
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Wednesday 8/17
Bench
160x5
190x4
220x3
235x3x2
250x2x2
220x4
190x6
160x8
Thursday 8/19
Hike 2.4mi total, up a small mountain and back down with ~35lb pack (incl 26 lb toddler). Despite not bringing an HRM I'm counting it as conditioning because of legs burning / heart pounding @9 on the way up.
Bench
160x5
190x4
220x3
235x3x2
250x2x2
220x4
190x6
160x8
Thursday 8/19
Hike 2.4mi total, up a small mountain and back down with ~35lb pack (incl 26 lb toddler). Despite not bringing an HRM I'm counting it as conditioning because of legs burning / heart pounding @9 on the way up.
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Friday
265x6
LTE
105x8x2
Flyes
40x12x2
Chins
8,4,4
DL - 495x1@5-6
265x6
LTE
105x8x2
Flyes
40x12x2
Chins
8,4,4
DL - 495x1@5-6
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Sunday 8/21
LISS - 28mins on Airdyne
Bench
240x5x5
CGBP
190x8x2
190x11
Curls
87.5x10x4
Tuesday
Bench
160x8
192.5x6
225x4
255x3x2
270x1x2
255x4
225x6
190x8
160x10
Deadlift
405x4x5
Thursday
Bench
255x3x2
LTE
105x8x3
Flyers
40x12x3
Chins
8,4,4,4,2,2
Airdyne 30mins
LISS - 28mins on Airdyne
Bench
240x5x5
CGBP
190x8x2
190x11
Curls
87.5x10x4
Tuesday
Bench
160x8
192.5x6
225x4
255x3x2
270x1x2
255x4
225x6
190x8
160x10
Deadlift
405x4x5
Thursday
Bench
255x3x2
LTE
105x8x3
Flyers
40x12x3
Chins
8,4,4,4,2,2
Airdyne 30mins
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Saturday 8/27
Bench
255x3x4
240x6x4
CGBP
210x6x2
210x9
Curls
35s x12x4
Monday 8/29
Bench
160x8
192.5x6
225x5
255x3
270x2x2@7-8
255x4
225x7
192.5x10
160x12
Deadlift
495x1@8.5 HOLY HELL AM I THIS WEAK? DO I HAVE MUSCLE AIDS? WHAT ON EARTH
425x3x3
385x6x2
Notes: Bench - just fine. Deadlift - wow, have I lost more than I thought this summer. I performed about the same a couple weeks ago when I did a single. Expected that was due to just getting back into it, but I'm showing...no improvement after several workouts. Going to keep going fwd and mix in a single @6-8 every couple of weeks to see where I'm at.
Bench
255x3x4
240x6x4
CGBP
210x6x2
210x9
Curls
35s x12x4
Monday 8/29
Bench
160x8
192.5x6
225x5
255x3
270x2x2@7-8
255x4
225x7
192.5x10
160x12
Deadlift
495x1@8.5 HOLY HELL AM I THIS WEAK? DO I HAVE MUSCLE AIDS? WHAT ON EARTH
425x3x3
385x6x2
Notes: Bench - just fine. Deadlift - wow, have I lost more than I thought this summer. I performed about the same a couple weeks ago when I did a single. Expected that was due to just getting back into it, but I'm showing...no improvement after several workouts. Going to keep going fwd and mix in a single @6-8 every couple of weeks to see where I'm at.
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Tuesday 8/30/22
LISS Airdyne 40mins
Wednesday
Bench
255x4x3
LTE
97.5x12, 97.5x10x3
Flies
40x12x4
Chins
8, BWx4x6
LISS Airdyne 40mins
Wednesday
Bench
255x4x3
LTE
97.5x12, 97.5x10x3
Flies
40x12x4
Chins
8, BWx4x6
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Aaand trying to log again. Got the flu a couple weeks ago and was out of commission for 6 days. Finishing the bench cycle was then understandably mediocre and im running it again w same weight. Still Nuckols 3x/wk Advanced bench template
TBDL
345x7x3
345x5x3
345x4
Short lived back pain after third set. Moved around a little, felt ok w air squats and deads. Slowed down, went to 5s and made sure to stay tight all the way up and down. Felt fine moving fwd. Going to do a 2x/wk DUP thing w one day ~40 reps @65% and one day around 20 reps. @70%. Mixing in some singles/doubles every couple weeks. Add volume, load, profit.
Airdyne LISS
41mins w just 2 sprints mixed in
Avg HR 137, Max 162.
TBDL
345x7x3
345x5x3
345x4
Short lived back pain after third set. Moved around a little, felt ok w air squats and deads. Slowed down, went to 5s and made sure to stay tight all the way up and down. Felt fine moving fwd. Going to do a 2x/wk DUP thing w one day ~40 reps @65% and one day around 20 reps. @70%. Mixing in some singles/doubles every couple weeks. Add volume, load, profit.
Airdyne LISS
41mins w just 2 sprints mixed in
Avg HR 137, Max 162.
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/4/22 - Tuesday
Bench
255x4x3
LTE
95x8x4
DB Fly
40x12x4
Chins
8x4
Bench
255x4x3
LTE
95x8x4
DB Fly
40x12x4
Chins
8x4
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/5
Press
85x10x3
Airdyne
25mins with a 30s sprint every 5 mins.
10/6/22
Deadlift
425x3x7
Press
85x10x3
Airdyne
25mins with a 30s sprint every 5 mins.
10/6/22
Deadlift
425x3x7
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Sunday 10/9/22
Bench
270x3x3
225x8x3
CGBP
225x4x2
225x5
EZ Curls
95x10x4
Monday 10/10/22
TBDL
355x9
355x8x2
355x5x3
Bench
270x3x3
225x8x3
CGBP
225x4x2
225x5
EZ Curls
95x10x4
Monday 10/10/22
TBDL
355x9
355x8x2
355x5x3
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Tuesday 10/11/22
Bench
160x8
195x6
225x5
240x4
255x3
270x2x2
285x1x2@8-9-woof
Airdyne
30mins with a 30s sprint every 5 mins. Max HR 168, Avg 138
Bench
160x8
195x6
225x5
240x4
255x3
270x2x2
285x1x2@8-9-woof
Airdyne
30mins with a 30s sprint every 5 mins. Max HR 168, Avg 138
-
- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/12/22 - Wednesday
Bench
255x4x5
LTE
95x8x5
Flies
40x12x5
Chins
40 reps
Bench
255x4x5
LTE
95x8x5
Flies
40x12x5
Chins
40 reps
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Finishing the block.
Bench
270x5@10
LTE
105x8x2
Flyes
40x12x2
Chins
8,4,4
Airdyne
20 mins. Alternating 2 mins >130bpm with 2mins >140bpm. Avg 138, max 156
Bench
270x5@10
LTE
105x8x2
Flyes
40x12x2
Chins
8,4,4
Airdyne
20 mins. Alternating 2 mins >130bpm with 2mins >140bpm. Avg 138, max 156
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Saturday 10/22
TBDL
40 reps as
375x9
375x6x3
375x7
375x6
TBDL
40 reps as
375x9
375x6x3
375x7
375x6
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Monday 10/24/22
Bench
245x5x5
CGBP
195x8x2
195x11
Curls
85x12x2
85x10
85x12
Airdyne
50min LISS, 129avg 149 max, last 10mins >145bpm
Bench
245x5x5
CGBP
195x8x2
195x11
Curls
85x12x2
85x10
85x12
Airdyne
50min LISS, 129avg 149 max, last 10mins >145bpm
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- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Tuesday 10/25/22
Work overnight in CT. Did what I could in the hotel "gym."
Run
1.25miles (first run in a lonnnng time). Happy I was able to do it unbroken. The airdyne cardio must transfer somewhat, but my hip flexors and some other random muscles are crazy sore today.
Lateral Raises
20x10
15x10x3
DB Lunge
40sx6x3
DB Press
40x8x3
DB Sissy/Hack Squat (dbs on shoulders, heels on bench feet (shrug))
40sx8x3
Swim 15 minutes liss elementary backstroke.
Work overnight in CT. Did what I could in the hotel "gym."
Run
1.25miles (first run in a lonnnng time). Happy I was able to do it unbroken. The airdyne cardio must transfer somewhat, but my hip flexors and some other random muscles are crazy sore today.
Lateral Raises
20x10
15x10x3
DB Lunge
40sx6x3
DB Press
40x8x3
DB Sissy/Hack Squat (dbs on shoulders, heels on bench feet (shrug))
40sx8x3
Swim 15 minutes liss elementary backstroke.
-
- Edging Lord
- Posts: 3382
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
Back home. I wanted to pull as well, but work and travel had me in slow-mode and I didn't finish bench until after 9:30. Not optimistic about being home on time to pull tonight, but we'll see.
10/26/22 - Wednesday
Bench
160x8
195x6
225x5
240x4
260x3
275x1x2
260x4
225x6
195x8
160x10
10/26/22 - Wednesday
Bench
160x8
195x6
225x5
240x4
260x3
275x1x2
260x4
225x6
195x8
160x10