Strong Time

May 14

Cycle 2 Week 1 - Squat

Warmup

• 5 x 115lb
• 5 x 140lb
• 3 x 165lb

Work sets

• 5 x 180lb
• 5 x 210lb
• 5+ x 235lb (12) Est 1RM ~ 328lb

Assistance

• Leg press 5x15 (had feed on lower half of platform)
• Leg Curl 5x10

Cycle 1 Week 3 - Benchpress

Warmup

• 5 x 80lb
• 5 x 100lb
• 3 x 120lb

Work sets

• 5 x 150lb
• 3 x 170lb
• 1+ x 190lb (6) Est 1RM ~ 227lb

Assistance

• DB Rows - 4x10 @ 65lb

Cycle 1 Week 3 (redux) - Deadlift

Since deads got out of wack, I decided to do 2 last weeks instead of 2 deload weeks to get things in sync.

Warmup

• 5 x 135lb
• 5 x 185lb
• 3 x 225lb

Work sets

• 5 x 275lb
• 3 x 305lb
• 1+ x 355lb (3)

Assistance

• None

May 06

Cycle 1 Week 3 - Squats

Warmup

• 5 x 110lb
• 5 x 135lb
• 3 x 165lb

Work sets

• 5 x 205lb
• 3 x 230lb
• 1+ x 255lb (7) Est 1RM ~314 lb

Assistance

• Leg Press
• Leg Curl

Cycle 1 Week 2 - Benchpress

Felt extremely weak when it came to the plus set at the end but I busted my ass and pushed 8 out at least. Assistance work really whipped up on me as well. DB Bench and row were supersetted with just a few minutes of rest between each superset.

Warmup

• 5 x 80lb
• 5 x 100lb
• 5 x 135lb

Work sets

• 3 x 140lb
• 3 x 160lb
• 3+ x 180lb (8) Est 1RM ~ 227lb

Assistance

• DB Bench Press - 5 x 15 w/ 30lb DBs
• DB Row - 5 x 10 w/ 60lb DB

May 03

Cycle 1 Week 3 - Deadlift

Note: First day of carb backloading after a 9-day prep phase of almost 0 carbs each day. Went very well. Ate a healthy 9 doughnuts =)

Warmup

• 5 x 145lb
• 5 x 180lb
• 3 x 215lb

Worksets

• 5 x 270lb
• 3 x 305lb
• 1+ x 340lb (6) Est. 1RM ~407lb

Assistance

• Nada
• Zilch

Apr 30

“Look son, there comes a time in every man’s life when he has to make a decision. Do you want to be big, powerful, jacked, yoked up, have women everywhere want you and men fear you … or do you want to do crossfit?” — Steve Pulcinella

Cycle 1 Week 2 - Squats

After having a bit of a setback from missing last week, I did my 2nd week of squats today. Also, a minor note, but I wanted to at least get it here for historical reasons that I didn’t really /feel/ my groove today, most likely due to missing last week.

Warmup

• 2 x 5 @ 45lb
• 5 x 95lb
• 5 x 115lb
• 5 x 135lb
• 3 x 160lb

Work sets

• 3 x 190lb
• 3 x 215lb
• 3+ x 245lb (7) Est 1RM @ 303lb

Assistance work *

• Leg Press - 5 x 15 (4 sets @ 180lb, 1 set @ 270lb)
• Leg Curl - 5 x 10 (3 sets @ 85lb, 2 sets @ 110lb)

*Weights are all over because I’m stlll trying to dial these in.

Apr 27

[video]

Apr 26

Cycle 1, Week 2 - Deadlift

Due to a busy week, missed squats, but I’ll catchup on them next week.

Warmup

• Some light squats (range of 45lb - 135lb)
• 5 x 145lb
• 5 x 180lb
• 3 x 215lb

Work sets

• 3 x 250lb
• 3 x 290lb
• 3+ x 325lb (7x) Est. 1rm ~400lb.