Black Magic

SATURDAY - SQUAT DAY

Squat

135x5

150x5

180x3

210x3

240x3

270x3+ (got 5)

Felt good about this. I gave it all I had.

DB Lunges

60s x 10 x 5

Seriously, these suck balls.

"Reverse Hyper" superset with KB Swings

10 x 12, 16 kg x 20

25 x 12, 16 kg x 20

50 x 12, 16 kg x 20

This time for the RH, we just hung weights off our legs. It sorta worked. Better than the band tension which was either too little or way too much.

Sandbag Loading

80 lbs, 1:30, 24 reps.

Wanted to get some more conditioning/posterior chain work in, but the CBC has a wedding to attend/ruin in an hour and a half, so we cut it short so Sean could get home and shower.

Die By the Sword

WEDNESDAY - BENCH DAY

Yeah, I'm a few days behind. Better than 3 weeks behind like Drew.

Bench
80x5
100x5
120x3
130x5
150x5
165x5+ (11)

I was training alone, and set 10 as my goal # of reps. I felt like I had 11 in me though. Good thing I did, or I woulda been stapled.

Inverted Rows
BW x 10 x 10 sets

Neutral Grip Pushup
5 sets of 15

I was going to try to do 5 sets of 20, but it wasn't going to happen after my bench set.

Face Pull
50x15
60x12
65x12

DB Row
60x25

Hammer Curl
40x10

I structured this workout so that I did a pull after every push. I feel like that helps keep the pace of the workout up and balances it out.

Freedom? There Ain't No Fucking Freedom

Remember when Drew thought he ran this blog? Those were the days.

DEADLIFT DAY

Deadlift

135x5

165x5

195x5

225x3

245x5

280x5+ (10)

RDL

155x10

185x10

185x10

205x10

205x10

Ab Rollouts

15

15

15

Oblique Raises

60 x 12 each side x 2 sets

5 trips with my brand new prowler. You can see one such trip below.

This thing is awesome. It was tough to push on the dead grass we were pushing it on, but impossible to push on the long, live grass that we didn't push it on.

After this, I changed t-shirts and went to dinner at this mongolian grill, which was also awesome.

The Violent Reaction

SATURDAY - SQUAT DAY

Cycle 3 Week 1

Squat

135x5

155x5

185x3

225x5

255x5+ (5)

255x3

I got pissed at myself for only getting 5 on my 5+ set, so I did another set at that weight. This was neither productive, nor did it make me feel any better about my last set. I'm an idiot.

Lunges

60x10x5

This was using 60 pound DBs, and 10 each leg, each set. Maybe that's clear, I don't know. We are doing these for assistance work this cycle because they suck and we hate doing them. It's probably useful too, since I could barely walk on Sunday.

KB Swings

35 kg x 10 each hand x 5 sets

I want a heavier kettlebell. The lunges took a long time to get through, so I just did these real quick and was done.

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SUNDAY - MILITARY PRESS DAY

MP

60x5

75x5

90x3

105x5

115x5

130x5+ (6)

Pullups

13 sets of 4

I've been doing chins for assistance, but switched grips this cycle for some variety. I let myself have a few more sets to get my 50 in, since pullups are harder for me.

Dips

12

12

8

8

8

8

8

After this, we drove over to Cincinnati State to run what Sean promised were some absolutely brutal hills. He wasn't lying. 10 trips up in the mid afternoon heat, and we called it a day.

Me, trying to get it over with.

Sean, walking back down.

Let the Round Ups Begin

WEDNESDAY - BENCH DAY

Deloading

Bench

45x15

75x5x2

95x5x2

115x5x2

Inverted Rows

BWx10x10

Pushups (Neutral Grip)

BWx20x5

Face Pulls w/external rotation

35x12x2

50x12x2

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THURSDAY - SQUAT DAY

Deload

Ran hills. Found a new one that's a bit longer, because someone was getting married at the top of the other hill we usually run. Made 20 trips up.

We only did this today because we are going to switch some things up for our next cycle. Namely, we are going to reorder the days so that we squat first each week. This was at my request, because I often feel exhausted by the time squat day rolls around, and I really want to have a big squat. So, we are prioritizing squats. Also, we're moving to a Sat/Sun/Tues/Wed split, because Sean has class on Mondays for the next two months. Thus, we will be squatting heavy on Saturday, and did not see any reason to squat today.

Scratch the Walls Just to Survive

SUNDAY - MILITARY PRESS DAY

Deload Week

MP

45x5

70x5x2

75x5x2

95x5x2

Chins (NG)

50 (12 sets)

Pushups (NG)

100 (6 sets)

MONDAY - DEADLIFT DAY

Still deloading

Deadlift

135x5x2

155x5x2

185x5x2

Good Morning

75x10x3

Lunges

BW x 10 each side x 3

Cossack Squats

BW x 3 each side x 12 - one set done immediately after each of the above

Planks

2 x 1:30

Side Planks

2 each side x 0:45

Just Bought A Cadillac

THROW SOME D'S ON THAT BITCH

SQUAT DAY

I was off work earlier and wanted to lift earlier in the day, so we went to the air conditioned XU gym, cause it was 90 degrees out.

Squat

115x5

145x5

175x3

220x5

250x3

280x1+ (got 6)

Front Squat

155x10

155x10

155x10

Leg Press

360x10

360x6 decided this was too light, quickly added two plates and did 450x6

450x6, 360x8, 270x10, 180x12 - I had Sean strip the plates off, and I never locked my knees or the weight carriage.

Standing Leg Curl

75x8

75x8

75x7

65x8

65x9

People always talk shit on leg curls, but we don't have a good way to train our hamstrings this way when we're in my garage, so I figure that once in a while can't hurt, until we (read: I) can afford to buy a GHR.