Tonight I completed Unf*ck Your Program Int. (1C) as follows:
Sumo Deadlifts 3-135, 3-201, 3-245, 3-295, 5x5 @ 320 (vid below)
DB Incline Rows 3x12 @ 50
Back Raises 3x15
Multi-Grip Chins 3x12
Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)
Workout Duration: 0:48:24.94 h:mm:ss.ms (with 1:00 rest between sets)
Another good workout. I haven't done sumos in a while but they felt good. The 5x5 wasn't easy but it wasn't terrible either. I think those will help supplement my conventionals and build some more strength heading into my meet next month.
These workouts are fairly short but man do they leave me feeling like I got a lot of good work in.
Tonight I completed the following Sheiko Workout (#32_Wk4_A):
Bench Press 5-45, 3-155, 2x3 @ 185, 2x2 @ 215, 3x1 @ 230
Deadlifts 3-225, 3-265, 3x2 @ 315
Decline Situps 2x10
Bodyweight: 220.2 Pounds
Workout Duration: 0:43:20.41 h:mm:ss
Good workout last night at Untamed Strength. It was a short taper workout. Everything felt pretty good.
I've got one more light workout with squats and bench on Thursday then it's on to the meet on Sunday. My meet will last all day Sunday, then I've got to get up at 2:30 am Monday morning to go to the airport for a weeklong business trip to Montreal so that should be interesting. :)
This morning I completed 531 Bastardo Peak (C28_5B) as follows:
This is a 92% of 1RM taper day.
Squats 3-150, 3-185, 2-210, 2-240, 1-275, 1-300
Band Facepulls 25, 25, 25, 25
Deadlifts 4-199, 3-245, 2-275, 2-315, 1-359, 1-390
Bench Press 4-145, 3-175, 2-205, 2-235, 1-265, 1-290
Bodyweight: 209.8 Pounds
Workout Duration: 45:49.77 mm:ss (with 1:00 rest between sets)
Good taper workout today. My body is fairly fairly beat up right now so it was nice to do a taper workout and stop there. Today was 92% and Wednesday will be 80%. After that it will just be stretching and cardio heading into Saturday.
This morning I completed Week 2A of 543 531 Cycle 24 as follows:
Part 1 this AM -- I'll do Part 2 with squats this evening
Fat Bar Bench Press 5-125, 3-155, 2-185, 1-215, 4x6 @ 230
Fat Bar BP w/ Donkey Kick 3x3 @ 245
Incline DB BP 10-40, 10-40, 10-40, 10-40
Bent Over Rows 10-135, 10-175, 10-175, 10-175
Lat Pulldowns 12-110, 12-110, 12-110, 12-110
DB Tri Extensions 10-40, 10-40, 10-40, 10-40
Pushups 20, 20, 15, 15
Face Pulls 20, 20, 20, 20
Bodyweight: 204.4 Pounds (Down 16.2 Pounds from 7/9)
Workout Duration: 1:04:13.10 h:mm:ss (with 1:00 rest between sets)
Good workout this morning. It was Part 1 (BP and Upper Body)...Part 2 (Squats and Lower Body) will come tonight with the PL team.
This was my bench volume day and for that I am loosely following Mark Bell's STronger in 30 days bench plan including the accessories. That went well.
This morning I completed Week 1A of Volume Tap 531 Cycle 24 as follows:
Bench Press 3-135, 3-160, 3-205, 3-215, 3-245, 3-275, 1-285, 3-260, 3-245, 3-230, 3-215, 3-190
Incline Bench Press 5-120, 5-150, 5-190, 5-190, 5-190, 5-190, 5-190 (final set w/ Donkey Kick)
Multi-Grip Chins 8-0, 8-0, 8-0, 8-0, 8-0, 8-0
Dips 10-0, 10-0, 10-0
Decline Situps 15-0, 15-0, 15-0
Bodyweight: 206.8 Pounds (Down 13.8 Pounds from 7/9)
Workout Duration: 57:24.82 minutes (with 1:00 rest between sets)
Good workout today. I'm about at the end of the line with Madcows without doing some resets but since I'm getting close to my meet I'm going to run a "bridge" 531 program for a few weeks until I'm ready to start JC. This program is called Volume Tap and it's a derivative of Wendlers Spinal Tap program, which is a program where you run all 531 sets for a 3 week cycle in one day for a given exercise. Today Bench was up. I did 3's all the way across except for my 100% joker set at 285 where I did 1 rep.
I did Inclines for some extra volume with a 5x5 set at 190. I didn't really need it for 190 but I used my Donkey Kick on the final set, mainly so I could take a video using it.
This morning I ran 3.42 miles in 40m:53s on Polaris Dr. near my house. I climbed a total of 71 ft to a max elevation of 2407 ft and burned an estimated 625 kcal.
Bodyweight: 201.2 Pounds (Down 6.8 pounds from 1/1)