Boy, looking back at that picture makes me realize I certainly did let myself go for a while. It looks like my shoulders were trying to swallow my head.
There was a disturbance in the force on the East Coast. My hetero life partner Matthew Rhodes came to town. He was either speaking at some High School thing or it was the annual Marfan‘s convention. I am guessing the latter. Anyway, he came by a little late as always, but that‘s Matt. We broke bread, yes, he actually saw me eat carbs, talked training, had a bunch of laughs, and watched some UFC.
Mayor Rhodes is one of my best friends. It is great to have people in your life that time can pass where you don‘t see or talk to each other for a while and when you do, you just pick up where you left off. I am not a fan of needy people. There is nothing worse than a friend who says "Why haven‘t you called me?" If you say that to me the answer is always "Because I was avoiding you!" The moral of the story, don‘t be a needy friend.
Alright, enough of that touchy feely crap. Let's talk training. The upper body weights all felt right and all the assistance was good. With the lower stuff, it was bodyweight work so I pushed my myself. I beat my time every week as you will see noted with the numbers. I really was training against the clock like an animal. No sense in taking it easy. Take note, if you don't think you are training hard enough, then you are not!
My hip and back are in good repair. So for my upcoming deload week I will squat and dealift lightly. My self imposed three week purgatory is up and I believe it served its purpose. The numbers on the squat, dl, and ohp will be light. I am going to skip bench to give my biceps tendon issue two weeks to heal as much as possible. It really only bothers me when I bench. I'll do some type of circuit that day instead. Other than that, there will be no assistance. I can tell I am dragging from this last week. Six weeks without a deload is too much with everything else I am doing right now. They'll probably happen every four, but that's a programming issue for another log post.
As always thanks for reading.
Monday-Seated ohp w/football bar
OHP warm-up 60x5
Face pulls x25
OHP warm-up 75x5
Split Squat x15 each
OHP warm-up 95x5
Pullaparts x25
OHP Work Set 110x5
Split Squat x15 each
OHP Work Set 125x5
Pull-ups x6
OHP Work Set 145x5
Pull-ups x6
OHP 110x5
Pull-ups x6
OHP 110x5
Pull-ups x6
OHP 110x5
Barbell Shrug 155x20
OHP 110x5
Barbell shrug 155x20
OHP 110x5
Back raise x25
Last Week's Time 21:03, This Week's 19:42
Wednesday-Wall squat w/physio ball
Squatx10
Ab Rollouts x12
Squatx10
Ab Rollouts x12
Squatx10
Ab Rollouts x12
Squatx10
Pushups x16
Squatx10
Dbl row 65x12
Squatx10
Pushups x16
Squatx10
Dbl row 65x12
Squatx10
Pushups x16
Squatx10
Curls 65x12
Squatx10
Pushups x16
Squatx10
Curls 65x12
Last week's time 17:37, this week's 14:45
Friday-Bench w/football bar and legs up
Bench warm-up 135x5
Face pulls x25
Bench warm-up 185x5
Pullaparts x25
Bench warm-up 225x5
Bench Work Set 275x5
Bench Work Set 315x5
Bench Work Set 355x5
Bench Work Set 275x5
Bench Work Set 275x5
Bench Work Set 275x5
Bench Work Set 275x5
Bench Work Set 250x5
Circuit 3x:
Split squat x15 each
Inverted row w/football bar x15
KB swing x15
Untimed
Saturday-Deadlift day/Physio ball rev hyper
Rev hyper x10
Hanging leg raises x12
Rev hyper x10
Hanging leg raises x12
Rev hyper x10
Hanging leg raises x12
Rev hyper x10
Push-ups x16
Rev hyper x10
Pull-ups x6
Rev hyper x10
Push-ups x16
Rev hyper x10
Pull-ups x6
Rev hyper x10
Push-ups x18
Rev hyper x10
Pull-ups x6
Rev hyper x10
Push-ups x16
Rev hyper x10
Pull-ups x6
Last week's time 16:22, This week's 14:01
