deadlift wod 12072016

Deadlift

  • 5×135#x2
  • 5×155#
  • 3×175#
  • 10×195#x4
  • 18×195#

Front Squat

  • 5×45#
  • 5×65#
  • 5×90#
  • 5×105#
  • 5×120#x3

Leg Extension

  • 10×50#
  • 10×90#
  • 10×110#x3

Preacher Machine

  • 5×30#
  • 5×50#
  • 8×70#x3

Notes:

High rep deadlifts are no fun, even if they are light. 18 reps of deadlift is just nuts. My muscles definitely could have handled more reps, but my grip and blood pressure didn’t want to oblige. The deadlifts made me sick to my stomach for the rest of the workout. The front squats felt good and so did the leg extensions, but by the time I was at the preacher station, I felt like I was going to pass out in a puddle of vomit and so called it there without doing abs. I will bust out the ab wheel tomorrow morning to get that work done.

 

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bench press wod 12052016

Bench Press

  • 8×45#
  • 8×65#
  • 8×85#
  • 3×95#
  • 10×115#x4
  • 22×115#

Incline Bench

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×95#
  • 5×110#x3

Barbell Row

  • 8×45#
  • 8×95#
  • 8×115#x5

Band Triceps Pushdown

  • 10×15#
  • 10×30#
  • 15×50#x3

Notes:

Back in action. As a reminder, this begins a cycle of hypertrophy focused work. The bench press felt pretty easy and even stopping 2-3 reps shy of failure, I busted out 22 reps. I am keeping the weight the same for my incline bench since I cut my last cycle short. The barbell rows felt good; I wanted to match the weight on the bench. I finished off with some triceps work.

I will be back in the gym for the rest of the week.

 

deload military press wod 12012016

Military Press (5/3/1)

  • 5×45#
  • 5×65#
  • 5×80#
  • 5×95#

Close Grip Bench Press

  • 5×45#
  • 5×75#
  • 5×90#
  • 5×110#x3

Yates Row

  • 8×95#x3

Band Pull Aparts

  • 8×15#
  • 8×30#
  • 8×50#x3

Notes:

A quick, easy military press workout. Everything felt good, including my shoulder (good news). My abs are still sore from the ab wheel from Tuesday, so I think I need to start including that in my weeks moving forward.

deload deadlift wod 11292016

Deadlift (5/3/1)

  • 3×135#
  • 3×185#
  • 3×205#
  • 3×235#
  • 3×270#

Front Squat

  • 5×45#
  • 5×60#
  • 5×70#
  • 5×85#x3

Fat Farmer’s Suitcase Carry

  • 30 feet x 102# x3

Barbell Curl

  • 8×45#x4

Ab Wheel Rollout (from knees)

  • 8xBWx3

Notes:

Deload deadlift felt good. I chose to do the heaviest deload option for the deadlift; its been awhile since I have deadlifted so I wanted a little heavier weight on. Front squats are moving to deadlift day; since I am moving my upper back work to the pressing days, this is turning into a lower body day. I added a fat bar farmer’s walk just because I could. Not terribly heavy, but limited by grip here. I curled an empty bar to get some blood flow into my biceps then finished off with some easy ab wheel rollouts.

deload bench press wod 11282016

Bench Press (5/3/1)

  • 10×45#x2
  • 5×70#
  • 10×90#
  • 8×110#
  • 6×130#

Incline Bench Press

  • 8×45#
  • 5×55#
  • 5×65#
  • 5×80#x3

Barbell Rows

  • 12×45#
  • 12×95#x4

Band Triceps Pushdowns

  • 12×15#
  • 10×30#
  • 8×50#x3

Band Face Pulls

  • 15×15#x3

Notes:

This is more or less a reload week. After some aches and pains and generally not feeling great, and being busy for the holiday, I have been working on recovery workouts but otherwise haven’t touched a barbell since my last bench workout.

The deloaded bench felt good. The incline felt light. The rows felt decent. Since I’m lifting at home instead of the gym this week, I used some bands for isolation work to finish off… just to pump some blood into my shoulders and triceps. Overall, felt good to be going again.

For this week, I am going to be very light on my carbs (incidental carbs from vegetables, protein shakes, and milk) since I only have light workouts.

I will work on a post reflecting on cycle 5 sometime today, so stay tuned.

 

 

bench press wod 11222016

Bench Press (5/3/1)

  • 10×45#
  • 5×75#
  • 5×90#
  • 3×110#
  • 5×135#
  • 3×155#
  • 5×175#
  • 1×180#
  • 1×185#
  • 3×135#x3

Lat Pulldown

  • 8×60#
  • 8×80#
  • 8×100#
  • 8×120#
  • 8×140#x4

Triceps Pushdown

  • 8×20#
  • 8×30#
  • 8×40#
  • 8×50#x4

Notes:

Just a light workout today to try to finish off this last cycle before I deload. The bench was a rep PR but not an all time PR. The goal was 7 reps but rep 5 was a grinder and didn’t think I have a 6th in me. I didn’t really take care of my diet over the weekend, so I think that hurt the lift. The 185# lift is the heaviest single I’ve lifted so far though, so that’s good. Generally, all the weights felt way heavier than they should have. The lat pulldowns felt pretty good; maybe my back has been tired from deadlifting so moving these to a pressing day will make me better at them. I finished with tricep work just to get some blood in my triceps, but otherwise kept it quick.

military press & squat wod 11192016

Military Press (5/3/1)

  • 10×45#
  • 5×65#
  • 5×80#
  • 3×95#
  • 3×110#
  • 3×125#
  • 5×140#

Back Squat (5/3/1)

  • 8×45#
  • 5×85#
  • 5×110#
  • 5×140#
  • 3×165#
  • 3#x195#
  • 3×220#
  • 7×245#

Notes:

My shoulder still isn’t feeling great and I am generally feeling worn down. I think I should have taken that deload instead of pushing into this cycle after all. I am going to look into Beyond 5/3/1 and see what Wendler recommends, but I might deload next week and cut this cycle short.

For the lifts, the press felt like a grinder all the way through. It took some extra time to get my shoulder warmed up but it felt okay during the lifts. I wanted to finish my big lifts for the week so I did some squats. They felt pretty decent, but given that I feel worn down I didnt want to push them.