Hybrid Training. Week 9. Intervals

Intervals - 4, 1/2 mile intervals @ ~5:00

I wanted to go for 6, 1/2 mile intervals today, but I felt awful by #4.  I think it was a combination of heat, and lifestyle over the past few days.  A good friend moved to town this week, and my sleep and diet were really disrupted for a few days afterwards.  I'll get back on course this week.

Higher Rep. Week 1. Squat

BW - 211

Squat -
BarX10 (paused)
95X5 (paused)
135X5, 5
185X4
225X3
275X3
225X5

High Bars - 225X3, 3, 2

Hack Squats -
90X10, 10, 10
110X10, 10

Leg Extensions -
Pyramid upX15, 15, 15, 13
Back-offX20

Lunges - BWX20, 16, 16, 14
super-set with no rest
Hypers - BWX20, 15, 15, 15

Crap session.  Too much partying this weekend.  Didn't even want to be in the gym.  Squatting all sucked, and had to dump the bar on the last set of High Bars.

Luckily, I'd already planned to swap out some of my barbell accessory work for high-rep, body-building stuff heading into Spring.  That stuff was all fine, and more approachable the way that I felt.

LRB 365: Big-15. Phase 2. Week 5. Squats

BW - 204

Squats -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
225X2
255X1

215X12, 5

Single-Leg Curls - X15, 20, 18, 15

Single-Leg Press - 1ppsX23, 20, 20, 20

Three days off of hectic working, drinking, and staying up late lead to a sub-par Squat session.  Big surprise.  Moving along.

I'm gonna lay off the calf work for the rest of the cycle, because I've got a lingering pain in my right foot.  I'm a little nervous it's plantar fasciitis.

Pushed the single-leg work as hard as I could.

LRB 365: Big-15. Phase 1. Week 5. Arms and Squat

Friday -
BW - 200

Incline DB Curls - 25sX20, 20, 20, 20, 20
super-set with
PJR Pullovers - 40X20, 20, 20, 20, 20

Ab wheel - X14, 14, 14, 14, 12

Sunday -
BW - 199

Standing Calves - 3 sets of 15

Squat -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
215X2
245X1

205X17, 5
145X10

Leg Curls - X20, 20, 15, 12
super-set with
Lunges - BWX20, 20, 18, 18

Was pretty run down on Squat day from a fundraiser I went to the night before.  Had a good time, but I was out late and got a bit drunk, and that always makes for a dicey squat day.  Nevertheless, 205X17 is a PR.  Every single rep of it sucked.  Couldn't even gut out more than 10 with the 145 prep for birthday squats.  Could have just taken my PR and gone home.

LRB 365: Big-15. Phase 1. Week 4. Shoulders and Bench

Friday-
BW - 200

Upright Rows - 60X15, 15, 15, 15, 15
super-set with
DB Rear Delts - 25sX15, 15, 15, 15, 15

Got a little more density in my volume here.

Sunday-
BW - 203

Bench -
BarX15
85X5
95X4
115X3
142X2
165X1

155X13, 4

Chins (shoulder-width, neutral grip) -
BWX5
+15X5
+20X3, 3
+25X2
+30X1

+25X8, 5
BWX7

DB Incline -
55sX16, 9
50sX8
45sX8, 8, 8

Spent 9 hours yesterday at a music festival standing around in the sun and drinking beer.  I did okay on getting some food and water in, but between that and having one-to-many cups of coffee before training, my bench day got off to a bit of a shaky start.

That being said, being off 2 reps total on my 50% sets on bench from last session isn't really worrisome.  I've got two more bench sessions on this cycle, and my goal is 15 reps.  Still confident I'll get there.

Matched my chins from last time, but it was a grind.

And I hit my DB Incline goal +1!  I'll probably just stay with the 55s and keep pushing the first set, while working to stay at that weight on subsequent sets and get 8+ reps per set.

LRB 365: LRB Split. Week 2. Press - Light

BW - 196

DB Press - 20sX25, 20, 17

Incline -
85X10 (fuck)
65X18, 15

Rear-delt flyes - 15sX26, 23, 18, 16, 15

Bench Dips - BWX30, 20, 16, 15, 13

My best friend was in town this weekend, and this training session paid the price of the late nights and partying.

DB Presses were fine, but I was sweating like crazy after the first set.

Incline was real crap-tastic.  I've done 125 for 10 once before, and 105 for 10 on several occasions.  This 85 was supposed to be shooting for 20, so that sucked.  To be fair, my shoulders were pre-exhausted from the DBs and this particular bench is steeper than most.  But still.  Crappy.

Delt flyes happened.

Bench dips were supposed to be on the heavy pressing day, but it wasn't convenient to do them at my away gym during that session.  I will just try to get them on one session or another.  I think 30 is probably a PR.

LRB 365: Conditioning. Week 4b. Deadlift

BW - 191

Deadlift -
135X5, 5
155X5
185X3
225X2
275X1, 1, 1
225X5

BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

191 is a BW low going back to sometime in late 2011.

Drank too much and too late the night before.  Thinking about lifting just made me want to lay down, so I backed off the weight on the deadlifts a bit and focused on speed through lock-out.

Circuit all went pretty well actually.  Only had to Rest/Pause the push-ups.  This is the easier of the two bodyweight circuits, however.

LRB 365: 100 Reps. Week 6. Bench

BW - 198 (Ah, the weekend finally caught up with me here)

Bench -
BarX16
95X5
105X4
135X3
145X2
155X1
165X1
175X1

Pulldowns - X55, 25, 20

EZ Bar Extensions - 30X60, 40
super-set with
EZ Bar Curls - 30X45, 35, 25

A little bit tired and bloated feeling for this session.  Bench still moved fine, but I definitely didn't feel any stronger than my EDM of 185.

Completely out of gas on pulldowns.

Arms were fine.

Tired.

LRB 365: 100 Reps. Week 5. Deadlift

BW - 196

Pause Squats -
BarX10
95X5
135X5
185X3, 3

Deadlift -
135X5
185X5
205X4
235X3
265X2
285X1
295X1
305X1 (held for 10 seconds)

BB Shrugs - 135X80, 25 (no straps)

Weighted Vest - 40 minutes; walking

Awesome session.  I don't really know how it happened.  I indulged in a bunch of eating and drinking and assorted debauchery the day before and closed down a bar and everything.  Woke up hung-over, ate some eggs, had some coffee and OJ and ibuprofen.  I got down to the gym and warmed-up, and went through the Pause Squats, and they felt pretty good.  Smooth, and the 2nd set with 185 felt better than the first.

Then the bar hit the floor, and for some reason my pulse started racing and I felt aggressive as hell.  I had to calm myself down a little on my work sets because I was worried I was going to spaz out and lose my form.  I just can't describe how awesome these pulls felt.

I took that same aggression to the shrugs and got the PR at 80 reps.  It was my grip that gave out.

Went home and had some more food, and then the wife came along for my walk. And the weather was even pretty nice.  Just an awesome, awesome training day.

LRB 365: 100 Reps. Week 4. Deadlift

BW - 198

Pause Squats -
BarX12
95X5
135X5
165X3, 3, 3

Deadlift -
135X5
165X4
205X3
235X2
265X1
285X1
295X1 (held for 10 seconds; double-overhand)

BB Shrugs - 135X70, 30 (no straps)

My schedule got all flipped around the last week, and that plus some hard partying this weekend means my workout schedule is getting a bit inverted now as well.  Because Deads had to get moved to the end of the workout "week," that means Week 5 will have to start with Bench so that I have a couple days off between Pulling and Squatting.  Starting my week with Bench...I'm such a bro now.

Also, I ended up wanting a lot of down-time this weekend because I was staying out drinking so much, so I missed my 3rd weighted vest walking session of the week.  I'll pick all this slack back up this week.

Even though I was sweating out a lot because of all the drinking this weekend, this session was still solid.

Pause Squats all felt strong.

Deadlift was a little bit rough, and the 285 felt slow going up.  But I rallied, got my mind right, and the 295 came up like it should have.  Wish I could have held it a bit longer, but I was able to do the shrugs still without straps so I'm okay with it.