Andy's journal

[Jungledoc]

Monday, 20 February

c22w4d3 DL accessory, Rows

Snatch-grip DL
6x45
5x95
4x115
3x135
1x155
1x165

4x175
5x175
5x175

10x115

Week 	Lifts 	             Progression
1 	2x4x142, 2x5x142 	BV
2 	3x5x145, 7x145 	        DP-R,W
3 	3x7x145, 7x147.5 	1 1/2P-R,W
4 	7x145, 4x7x152.5 	TP
5
6 	3x7x155, 10x155 	     DP-W,R
7 	3x4x170 	               Reset BV
8 	4x175, 5x175x 5x175 	DP-W,R

Row, seated, cable
10x50
10x70
10x90
10x110
10x100
10x100

Pallof Press
5 reps, 5-second lock-out, 30 pounds (5x5x30)
2x5x5x25

ST DL-Felt good again
Row-used my new device to attach additional plates to the weight stack on the cable machine to get 110 pounds. I can get it up to 125 or so.
Pallof-An old favorite that I haven't done for a while. In fact no specific "core" work for a while. 30 was a struggle, 25 not bad.

[Jungledoc]

Tuesday, 22 February

c22w4d4

PC, Chins, Press, Bench accessory

Pull-Through
12x30
10x50
8x60

15x70
15x75
10x75

Chins, weighted
BWx1/1/2
3x+10
2x+20
1x+30
1x+40
1x+50
1x+55

Press, maintenance
8x32
5x52
1x72
1x82
1x82
1x102
1x112

Bench, DB
10x25
5x30
4x35
5x40

[Jungledoc]

Friday, 24 February

c23w1d1, Deadlift, SDT

Deadlift
8x45
5x90
3x135
3x185
2x225
2x245
1x265

4x275
4x275
4x275
6x225

Week 	Reps 	Progression
1 	3x4x275 	BV

[Jungledoc]

Monday, 27 February

c23w1d2 Squat, Bench and chinups

Squat
10x45
5x95
3x115
2x135
1x155
1x175
1x185
1x195
1x205
1x215

Bench
8x45
5x95
3x115
2x135
1x150
7x155
7x155
6x155

Week 	Lifts 	                       Progression
1 	4x155 ,3x155 	               BV
2 	4x140, 4x140 	               NBV :)
3 	5x140, 5x140 	               SP-R
4 	5x140, 5x145, 6x140 	       DP-R,S
5 	3x6x145                  	SP-R
6 	6x145, 6x150, 7x145            DP-R,W
7 	2x155, 6x150, 6x150, 7x150    DP-R,W
8 	6x155, 7x155, 6x155            SP, W
9 	7x155, 7x155, 6x155 	       SP, R

Chins
1/2/11/7/7

[Jungledoc]

Wednesday, 29 February

c23w1d3, DL accessory, Row

Max test, chinups—13!

Snatch grip Deadlift—omitted

Rows
10x50
10x70
10x90
10x110
10x110
13x100

Single-leg RDLs
10x20
5x30
5x50
3x60
3x60 (deeper ROM)
3x50 (deep ROM)

Chinups—conclusion of the Chinup Challenge.

SN DLs—back has been hurting, and I needed to give it some time

Rows—

SLRDLs—haven't done these for a long time, thought I'd experiment a little bit

[Jungledoc]

Friday, 2 February

c23w1d4, the last day of this brief cycle

PC, Chins, Bench accessory, Press Maintenance

Pull-Throughs
10x30
10x50
15x60
15x70
15x75
15x80

Chins, weighted
2/2xBW
2x+10
2x+20
2x+30
2x+40
1x+45

Press, Maintenance
10x32
5x52
2x72
1x82
1x102
1x117 (not clean form, a bit of struggle)

DB Bench
10x2*25
3x2*35
3x2*45
3x2*50
3x2*55

Pull-throughs—the last few reps are a bit of a struggle. Not sure if I should be pushing these, or backing off a bit.

Chins—Love weighted chins

Press—Probably I ought to take it a bit easier on these and keep form clean.

DB Bench—I need to keep the "grip" a little on the wide side to avoid an annoying click in my left shoulder. This never hurts unless I keep doing whatever is causing it. If I stay wide going up it's OK, then come together a bit at the top.

New, moderately-changed template starts next workout.

[Jungledoc]

Monday, 5 March

c24w1d1, Deadlift, PC accessory, grip
First day of new template

Deadlift, DST
8x45
5x95
3x135
2x185
1x225
1x235
1x245
3x4x255

Week 	Lifts 	Progression
1 	3x4x255 	BV

Static Holds
275 10 seconds
295 10 seconds
295 6 seconds

Bulgarian split squat
5xBW
5x20
7x32
7x32

DL—Dropped BV back to 255.

Static Holds—Barbell from 14 inch boxes, double overhand grip, no chalk. My friend Bill commented that it isn't the most exciting exercise that he's ever seen. I explained that my hands were feeling like they had just had a big thrill. Let's see if I can get 295 for 10 seconds x 3.

Bulgarians—Haven't done these for years. Balance is my issue, as it always is for me on single-leg lifts. I need to stick with one long enough to get better at it!

[Jungledoc]

Wednesday, 7 March

c24w1d2 Bench, Chins, Row

Bench, SDT
8x45
5x95
3x115
1x135
1x145
2x4x155

Week 	Lifts 	                        Progression
1 	4x155 ,3x155 	                BV
2 	4x140, 4x140 	                NBV :)
3 	5x140, 5x140 	                SP-R
4 	5x140, 5x145, 6x140 	        DP-R,S
5 	3x6x145 	                        SP-R
6 	6x145, 6x150, 7x145 	        DP-R,W
7 	2x155, 6x150, 6x150, 7x150 	DP-R,W
8 	6x155, 7x155, 6x155 	        SP, W
9 	4x155, 4x155 	                NBV

Chins, volume
1
7x6 last to failure

Row, seated cable
10x50
10x70
10x80
10x90
10x90

Bench—New base volume today should have been about 160 or 165, since I was doing 155 for sets of 7 last time.

Chins—

Rows—Can't do as much with these right after chins

Edit--fix typo

[Jungledoc]

Friday, 11 March

c24w1d4, Squat, PC, Core

Squat
8x45
3x95
2x135
1x155
1x175
1x185
1x195
5x2x205

Week 	Lifts 	                        Progression
1 	4x195, 4x195 	                BV
2 	5x195, 4x195 	                SP-R
3 	5x195, 6x195, 1x200 	        TP
4 	6x195, 6x195, 2x200 	        SP-R
5 	2x2x195,1x205 	                deload
6 	6x197, 6x197, 3x202 	        DP-R, W
7 	1x210, 3x205, 6x195, 9x197.5 	DP-R, W
8 	1x195/205/115/125 	        Not SDT
9       2x205/2x205/2x205/2x205/2x205   Not SDT

Pull-Through
10x50
3x15x60

Paloff Hold
3 x5, 5 second lock-out

Squat—Still feeling my way on loading, since this is a rep-set combo that I haven't used much. This is not SDT, but I like the little tables, so I'm going to keep using them. I'm alternating 2x5 with 3x4, and will slowly add weight, or not so slowly, depending on how it feels as I go along.

Pull-through—Just trying to get decent volume at a moderate load.

Paloff—I've always liked these, not sure why. Maybe because they're not done much, so I get funny looks sometimes. I kind of like getting funny looks.

[Jungledoc]

Wednesday, 14 March

c24w2d1, Deadlift, squat accessory, grip

Deadlift
10x45
3x95
3x135
2x185
1x225
1x245
4x255
5x255
4x255

Week 	Lifts 	                Progression
1 	4x255, 4x255, 4x255 	BV
2 	4x255, 5x255, 4x255 	SP-R

Static Holds
315 lb, 6/6/6/6 seconds

Bulgarian Split Squats
7xBW
7x45
7x45
7xBW

Deads—Feeling OK

Holds—Just 6 seconds each time, double overhand, used chalk this time

Bulgarians—balance is the issue. I'll add reps when I can get through 7 without bobbling. Add weight eventually, but not for a while.

[Jungledoc]

Saturday, 17 March

c24w2d2, bench, chins, rows

Bench
8x45
5x95
3x115
1x135
1x145
4x155
4x155
5x155

Week 	Lifts 	                        Progression
1 	4x155 ,3x155 	                BV
2 	4x140, 4x140 	                NBV :)
3 	5x140, 5x140 	                SP-R
4 	5x140, 5x145, 6x140 	        DP-R,S
5 	3x6x145 	                        SP-R
6 	6x145, 6x150, 7x145 	        DP-R,W
7 	2x155, 6x150, 6x150, 7x150 	DP-R,W
8 	6x155, 7x155, 6x155 	        SP, W
9 	4x155, 4x155 	                NBV
10      4x155, 4x155, 5x155             DP-S,R

Chins (volume)
1/2/3/4/5/6/7/8/7/5*/5/4/3/2/1

Row, seated cable
15x50
12x60
10x70
12x80
14x80

Bench—not bad

Chins—ladder to 8, up and down. *missed the 6, probably not enough rest

Rows—a lot different when done after a bunch of chins

[Jungledoc]

Monday, 19 March

c24w2d3 Squats, PC, Core

Squat, 2s&3s
8x45
3x95
2x135
1x155
1x175
1x185
1x195

4x3x205

Week 	Lifts 	                        Progression
1 	4x195, 4x195 	                BV
2 	5x195, 4x195 	                SP-R
3 	5x195, 6x195, 1x200 	        TP
4 	6x195, 6x195, 2x200 	        SP-R
5 	2x2x195,1x205 	                deload
6 	6x197, 6x197, 3x202 	        DP-R, W
7 	1x210, 3x205, 6x195, 9x197.5 	DP-R, W
8 	1x195/205/115/125 	        Not SDT
9       2x205/2x205/2x205/2x205/2x205   "2s"
10      3x205/3x205/3x205/3x205         "3s"

Pull-Throughs
10x40
12x50
15x60
15x60

Pallof Holds
3x7x20
2x5x7x25

Squats—a little tired today, but wasn't as heavy once I got there

Pallof—that's sets x reps x lock-out (seconds) x load

[Jungledoc]

Wednesday, 21 March

c20w2d4 bench accessory, heavy chins, press maintenance, heavy rows

DB Bench
7x25*2
8x35*2
8x45*2
8x45*2
10x45x2

Chins, weighted
3xBW
2xBW+10
2x +20
2x +25
2x +35
2x +45
2x +50

Press
5x32
3x52
2x72
2x82
2x92
2x102
2x107

DB Rows
8x45
3x65
5x75
5x75
6x75

Bench—I get a click in my shoulder if the "bar path" isn't just right. I lift with the DBs a little wide, then bring them in at the top. If I get it just right, no click.

Chins—love weighted chins!

Press—well, just OK.

Rows—I have done these a fair amount heavier in the past, so I'm working back up. Feel good.

I don't think my workout runs too long, but today after I arrived, one of the teens came in and did some jump shrugs. He left, and my friend Bill came in to do his bench routine. He left, and young Q came in to beat the heavy bag with escrima sticks, which make a terrible noise, and don't go well with the music. They might not be so bad if Q had better rhythm. I got away before he finished.

[Jungledoc]

Saturday, 24 March

c24w3d1 Deadlift, Squat accessory, Grip

Deadlift
8x45
5x95
3x135
2x185
1x225
1x245
5x255
5x265
5x255

Week 	Lifts 	                Progression
1 	4x255, 4x255, 4x255 	BV
2 	4x255, 5x255, 4x255 	SP-R
3 	5x255, 5x265, 5x255 	DP-R, W

Bulgarians
7xBW
7x45
7x45
7x45
10xBW

Static Holds
325x3x6sec
315x2x6sec
314x1x9sec

Deads—OK, I guess

Bulgarians—balance is the key. It's better.

Static Holds—figured out a way to pull these from just below full height, so a little easier. 325 still pretty heavy.

[Jungledoc]

Monday, 26 March

c24w3d2 Bench, Chins, Rows

Bench
8x45
5x95
3x115
1x135
1x145
5x155
6x155
6x155

Week 	Lifts 	                        Progression
1 	4x155 ,3x155 	                BV
2 	4x140, 4x140 	                NBV :)
3 	5x140, 5x140 	                SP-R
4 	5x140, 5x145, 6x140 	        DP-R,S
5 	3x6x145 	                        SP-R
6 	6x145, 6x150, 7x145 	        DP-R,W
7 	2x155, 6x150, 6x150, 7x150 	DP-R,W
8 	6x155, 7x155, 6x155 	        SP, W
9 	4x155, 4x155 	                NBV
10      4x155, 4x155, 5x155             DP-S,R
11 	5x155, 6x155, 6x155 	        SP-W

Chins (volume)
1/2/10/9/8/5/6/5/4/3/2/1 (56)

Rows, seated, cable
12x50
2x12x60
2x12x60

Bench—felt good today

Chins—"Down the Ladder", but started one rung too high, missed "7". Could have done it better with more rest, but there wasn't time in the afternoon.

Rows—pretty tired by then.