Stu Ward's Progress

[stuward]

Day 1, Week 1, Cycle 2.

OHP max at 75# x 8 reps. 5x10 of OHP and pulldowns for volume. Farmers walks, 50, 60, 70, 80 untimed. Still suffering lack of stamina effects from my cold 2 weeks ago.

[stuward]

Day 2 Week 1 cycle 2
Max Deadlift 180x12, skipped accessories.

[stuward]

Day 3 Week 1 cycle 2
Max Bench 100x12, accessories on machines.

[stuward]

Day 4 Week 1 cycle 2
Day 1 Week 2 cycle 2

Done at the same time less most accessories.

Max Squat 165x8
Max OHP 80x8
Farmers walks 70, 80 per hand - 45 sec lap.

[stuward]

Day 2 Week 2 cycle 2
Max deadlift 190x12

[stuward]

Day 3 Week 2 Cycle 2
Max bench 105x12.

This seems like the weight is going up slowly but my goal is to set PRs in 2013, not right away. I have to remind myself.

[stuward]

Day 4 Week 2 Cycle 2
Max Squat 175x4

[stuward]

Day 1 Week 3 Cycle 2
Max OHP 84x6

I did the full 5x10 OHP and pull downs at 50% max today. My arms were toast with no direct arm work.

[stuward]

Day 2 Week 3 Cycle 2
Max Deadlift 200x12

[stuward]

Day 3 Week 3 Cycle 2
Max Bench 110x10

Started something new. Instead of the accessory lifts I'm working towards Progressive Calisthenics century test which consists of 40 squats, 30 push ups, 20 knees raises and 10 chin ups. I'm starting low and will work up a little at a time. This will surpass my push up and pull up targets. I'm going to do a daily pyramid with max 5 sets with the top set increasing whenever I get a solid week at a previous number of reps. I expect the chin ups will be the hardest so that will be the limiting factor.

Today I pyramided to 8,6,4,2 and the chin ups were ugly probably because of yesterday's deadlifts.

[stuward]

Day 4 Week 3 Cycle 2
Max Squat 185x4 Started off strong, back fatigued quickly.

Got all by reps cleanly on my calisthenics ladder. I must have just been weak yesterday.

[stuward]

Day 1+2 Week 1 Cycle 3
OHP 80lbs 8 reps
Dead 185lbs 13 reps
Accessories mostly pullups, pulldowns and grip trianing.

[stuward]

It's been 2 weeks since my last confession, I mean journal entry. I have worked out a couple of times but I'm straying from 5-3-1. I started a new job yesterday which should make it easier to be consistant with the gym. It's a 5 minute walk from the Y. I did some OHPs and Deads today. A 20 minute workout. OHP, 1x100, Dead, 5x225, Push press 2x125. I was going to go higher but my hang clean wasn't working. I think I prefer shorter sets. Maybe I'll alternate monthly 5-3-1 and a low volume, high frequency auto regulation thingy.

[stuward]

Gym this afternoon. Relaxed workout this time. OHP 2x100, 1x105 (PR), PP 2x135, some rows and pull downs, ab rollouts and farmers walks, tried some extended pushups. Alec squatted a PR of 415. I made him do it twice since he didn't hit depth the first time.

[stuward]

Today, squat 2x215, BP 2x145, row, 2x170, ab roller 5 from knees, full extension.