Andy's journal

[Jungledoc]

Thursday, 14 June

c26w2d1 (resuming the template of which I completed a week prior to max testing, so I'll count this as the same cycle)
Deadlift, squat accessory and grip

Deadlift
8x45
5x95
3x135
2x185
1x225
1x245
1x265
6x285
6x285
6x285

Burlagian Split Squats
3x10xBD

Grip work omitted

Nearing the end of one of the most difficult work-weeks in memory. We are short-handed, but not short of patients. One of those days when I really needed to lift, but was pretty tired.

Dead—heavy.

Bulgarian—Ok

[Jungledoc]

Monday, 18 June

c26w2d3 Squat, PC, Core

Squat, 2s&3s
8x45
3x95
2x135
1x155
1x175
1x195
1x215
2x220
3x220
3x220
4x220

Swings
8x30
8x40
3x10x50

Squat—should have been 4x3, I forgot that this was 3s day, and did a set of 2 at the beginning, so I "made up" for it by doing a set of 4 at the end.

Swings—a little more fun than pull-throughs, and I can do them more publicly with embarrassment!

In the middle of my squats, Imelda walked in, looked a bit surprised and asked if I were on call. I denied the charge and said that I thought she was on call. Light-hearted argument ensued. After a little research, she was right. I don't lift if I'm on call, but there was no problem this time. Now a call day that would have delayed the cycle a little is out of the way.

[Jungledoc]

Wed, 20 June

c26w2d4 bench accessory, some other stuff

BB Bench
8x135
5x135

Rest omitted. I spent my time helping my son's girlfriend. OK deadlift, struggled with squat. I encouraged her to use a lot of unilateral work for the time being. My son wasn't feeling well, so the GF and I went on a walk in the village to see a cassowary, then lifted. Nice time. I think we're going to like this girl. Traveling with him from the US to PNG may indicate some level of commitment.

[Jungledoc]

Saturday, 23 June

c26w3d1 deadlift, squat accessory, grip

Deadlift
8x45
5x95
3x135
2x185
1x225
1x246
1x265
1x285
4x290
4x290
4x290

Bulgarian Split Squat
10xBW
10xBW+32
10xBW+32
10xBW

Static Holds
225x10sec
325x10sec
345x8sec
345x6sec

DL—base progression

Bulgarian—not improving much. sigh

Static Holds—all times approximate :)

Edited for truth.

[Jungledoc]

Progression tables for my main lifts here.

[Jungledoc]

Wednesday, 27 June

c26w3d2, Bench, Chins, Rows

Bench

8x45
5x95
3x115
2x135
1x155

1x165
1x175
1x185
1x175
1x175
1x170
1x170
1x170

Chins
BW1/2
Static holds, top position
12 sec
25
30
27
27

Row, seated cable
2x10x60
10x70
10x80
10x90

Catching up on posting after one of the worst couple of work weeks I can remember. Sleep taking a major hit.

Comments wouldn't be all that meaningful after this long.

[Jungledoc]

Saturday, 30 June

c26w3d3, Squat, PC, Core

Squat

9x45
5x95
3x135
1x155
1x175
1x195
1x215
1x225
1x225
1x225
1x235
1x235
1x235
1x225

Dumbbell Swings
10x40
10x50
10x55
12x60

Pallof Press
20pounds x 4 reps x 10 sec lockout
30x4x10
25x4x10

The training days are spaced out by demands of work. We are short of doctors, so much so that our patient load isn't bad for the hospital, but we are not keeping up well. Many days I don't finish at the hospital until too late to even consider lifting. I hate it, but priorities are priorities.

Squat—I felt amazingly good on squats today. Planned work sets were 225, but I felt I had to go up a little, which put me within 15 of my recent tested 1RM. Still felt good.

Swings—more fun the pull-throughs!

Pallof—ok, just ok.

[Jungledoc]

Monday, 2 July

c26w3d4 Bench accessory, heavy chins, press, rows

Experimented with sled pulls using my new pulling harness.

DB Bench
6x25
5x45
5x55
5x45

Tried to train after a bad call day and night. Right now it feels like the craziness at work will never end. We have 3 doctors away, some volunteers here who are some help, but also need some guidance from the few "regulars" who are around. I'm not doing very well keeping up on teaching the residents, either

Sled—not sure that I am using the harness correctly, but I experimented with different positions, etc. Didn't do much, feeling pretty tired.

DB Bench—I was quickly out of energy, weaker by the minute. Time to be smart and go home

[Jungledoc]

Tuesday, 3 July

Picking up where I left off yesterday

Chins
BWx1/2
1x BW+25
1x +35
2x1x +45

Press
5x45
3x65
2x85
4x1x95

Got some rest last night. Felt better.

[Jungledoc]

Saturday, 7 July

c26w4d1, Deadlift, Squat Accessory, Grip

Deadlift, SDT
8x45
5x95
3x135
2x185
1x225
1x245
1x275
4x295
4x295
2x295
SP

Bulgarian Split Squats
BWx10/10
BW+14x10
BWx10

Static Holds
225x10sec
275x10
315x6
335x0
315x5/4/3
275x10

I've been forgetting to add what kind of progression I'm using on the lifts, which may make some things more clear.

Deads—not bad, not great. Held form.

Bulgarians—hmmm…. I think this is just a case of needing to stay with something for a long time. The dumbbell in the hand on the side of the working leg seems to help balance a little.

Grip—couldn't go as high as other times. Maybe I'm doing too much acclimation, not enough work.

I'm now officially caught up on posting!

[Jungledoc]

Monday, 9 July

c26w4d2, Bench, Chins, Rows

Bench
8x45
5x95
3x115
2x135
1x155
5x2x175

Chins
1/2/7/7/5

Row, seated cable
Omitted, late hours

Bench—improved as the work sets went along.

[Jungledoc]

Wednesday, 11 July

c26w4d3

Squat, PC, Core

Squat
8x45
5x95
3x135
1x155
1x175
1x195
1x115
5x2x225

DB Swings
8x30
10x45
10x55
10x60
10x65

Pallof
lb x reps x seconds lockout
25x4x10
20x4x10
20x4x10

Squats—felt good again today. Theoretically not my priority lift, but it has made itself my best lift at the moment.

Swings—fun as always!

Pallofs—didn't want to cut another workout short, so I hurried these a bit.

Last night was my lightest, easiest night of call in recent weeks. Nice to get some sleep.

[Jungledoc]

Friday, 13 July

c26w4d4 Bench assistance, Heavy chins, Press, heavy rows

DB Bench
5x25
5x45
4x55 got ugly
5x45
5x45

Weighted Chins
BWx1/2
+25x1
+35x3/3/3/3/1
+25x3

Press
5x45
3x65
3x85
3x85
2x85
2x85

DB Rows
5x45
2x65
2x75
3x85
2x85
2x85

[Jungledoc]

Tuesday, 17 July

c27w1d1, Deadlift, Squat Assistance, Grip

Deadlift
8x45
5x95
3x135
2x185
1x225
5x300
4x300
5x300

Bulgarians
BWx10
BW+14x10
BW+14x10
BWx10

Static Holds
135x10sec
225x10
315x7/6/6/9 (last rep alternate grip)

Deadlift—lower body has been feeling strong lately. These felt good

Bulgarians—up to 4 sets again, 40 reps, without getting too shaky. Didn't have to put the second food down because of balance issues

Holds—maybe I've spent too much time with acclimation. I am pretty warmed up from the DL, so maybe I shouldn't warm up and acclimate at all. Next time straight to 315!

New cycle, little change. I feel like I've settled into something that's working for me right now. No changes for a while.

[Jungledoc]

Thursday, 19 July

c27w1d2, Bench, Chins, Row

Bench
8x45
5x90
3x115
2x135
1x155
2/0x175
4x3x165

Chins
2/6/6/6/6/6/6

Rows omitted

Bench—missed the first set at 175. Sorry. Got it easily at 165. Sad.