Assessment of last cycle and goals for this one in next post, to save from scrolling a lot when updating the log.
---------------Week 1: Cycle III---------------
Sunday, 21.04.25
Still feeling a little blase, could be post-vaccine achiness, or just the dreary weather.
Monday, 21.04.26
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 140/150/155/160; 1 @ 165
DL: 3 @ 235/250/260/265
RW: 3 @ 140/150/155/160; 1 @ 165
Tuesday, 21.04.27
Failed on my second weekday of the cycle to get something in. It was a long day away and it was already close to dinner when we got back and I was hungry, but I should've at least gotten in some warmup sets. Oh well.
Wednesday, 21.04.28
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Stuff came up again. Really have to try harder to get the lifting done in the morning.
Thursday, 21.04.29
-Morning-
Persistence
2.2 mi "Woods, Fields & Campus" walk with dog.
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5
Daughter was a half hour late to school, so I didn't have enough time to do a full workout after I dropped her off, as I had errands mid morning. I guess early morning lifting is no guarantee against interruptions after all! But I think it will definitely have a lower percentage of them.
Anyway, the morning lifting wasn't too bad. I will definitely try to make habituating to the morning routine one of the goals this cycle. Until my mental and physical resistance lessens, I'll keep the loads as light as they need to be to make it pretty easy, no excuses (as recommended here: http://www.jmaxfitness.com/blog/how-to-succeed-at-early-morning-training/). So the first weeks of this cycle will focus on just trying to establish the new habit.
Friday, 21.04.30
-Afternoon-
Resistance: Pull
PD: 3 @ 140/150/155/160; 1 @ 165
DL: 3 @ 235/250/260/265
RW: 3 @ 140/150/155/160; 1 @ 165
Saturday, 21.05.01
Took my mother-in-law to the airport very early in the morning, went back to bed instead of lifting.
---------------Week 2: Cycle III---------------
Sunday, 21.05.02
Kids decided to re-arrange the house.
Monday, 21.05.03
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5; 1 @ 110
SQ: 3 @ (45/95/135)/185/195/205/215
BP: 3 @ (45/95)/135/145/155/160
Tuesday, 21.05.04
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
DL: 3 @ 235/245/255/265
RW: 3 @ 135/145/155/165
I'm already rounding up or down to the nearest 5-pound plate increment on the ramp sets. And the Overhead Press does seem to be the weakest lift. I can do the Max 1+ set for full reps for most of the other lifts. So perhaps I'll ramp down on the Overhead Press as well, to get in extra volume.
Note: Max 1+ sets in boldface.
Wednesday, 21.05.05
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95 interrupted . . .
Thursday, 21.05.06
-Morning-
Persistence
2.4 mi "Woods, Fields & Campus" walk with dog and daughter.
Friday, 21.05.07
Saturday, 21.05.08
---------------Week 3: Cycle III---------------
Sunday, 21.05.09
Monday, 21.05.10
Tuesday, 21.05.11
Wednesday, 21.05.12
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
There's about .4 miles of gravel road on this route. Good foot massage.
Holy crap. Spent a lot of the last week either running errands or re-organizing the house. Ikea furniture is definitely only meant to be assembled once!
Thursday, 21.05.13
-Morning-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105
SQ: 3 @ (45/95/135)/155/175/185
Finally lifted in the morning again. Wasn't too bad, but didn't do any worksets.
Friday, 21.05.14
-Morning-
Resistance: Pull
PD: 3 @ (125)/135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255
Still kinda priming, easing into the morning time slot.
Persistence
2 mi "Five Hills" walk with dog.
Saturday, 21.05.15
-Afternoon-
Persistence
1 mi walk to store and back with son and dog.
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5; 1 @ 110
---------------Week 4: Cycle III---------------
Sunday, 21.05.16
Monday, 21.05.17
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5; 2 @ 110
SQ: 3 @ (45/95/135)/185/195/205/215
Tuesday, 21.05.18
-Morning-
Persistence
2 mi: walk around the block with wife, and "Four Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255/265
RW: 3 @ 135/145/155/165
Wednesday, 21.05.19
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
BP: 3 @ 135/145/155/165
OP: 3 @ (45/65/85)/95/100/105/107.5/107.5
SQ: 3 @ (135)/185/195/205/215
Hmmn, felt good to do a second target set for the Overhead Press . . .
I realize also how long I've been neglecting the Squat, as the bar actually kinda hurts while racked on my back.
Thursday, 21.05.20
Friday, 21.05.21
-Noon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185); DL: 3 @ 225/235/245/255/265
RW: 3 @ 135/145/155
Actually almost felt a bit of a pump for the first time in a long time. A product of greater frequency? Or Ramping? But then my lower scapulae started to tighten up, so I dropped the last set of Pendlay Rows.
In any case, the lifting is starting to feel easier, and so my motivation is increasing. It was good to take Wendler's advice and deload a bit.
Saturday, 21.05.22
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)
---------------Week 5: Cycle III---------------
Sunday, 21.05.23
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5
Monday, 21.05.24
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5/110
SQ: 3 @ (45/95/135)/185/195/205/215
BP: 3 @ (45/95)/135/145/155/165
Well, doing the Overhead Press three days in a row seems to have helped loosen things up a bit. Hopefully I can move on the next training block in a week or two. I'm getting tired of these numbers.
Got extremely drowsy after lunch, hopefully full circadian adaptation to the morning walks/exercise isn't too far off . . .
Tuesday, 21.05.25
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185); DL: 3 @ 225/235/245/255/275
RW: 3 @ 135/145/165
Wednesday, 21.05.26
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5
SQ: 3 @ (45/95/135)/185/205/215/220
BP: 3 @ (45/95)/135/145/155/165
Upper back felt a little tight on the Overhead Press Target set, so I skipped the Max +1 set.
Thursday, 21.05.27
Rained out for my morning walk. I gotta adopt the attitude of my paperboy days and make it non-negotiable weather-wise.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255/265
RW: 3 @ 135/145/165
Got interrupted before my last DL set. Didn't want to go back to it after cooling down a bit. But overall everything is feeling very solid and my shoulders seem to be tolerating the higher frequency fine so far.
Friday, 21.05.28
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5/110
SQ: 3 @ (45/95/135)/185/195
Got interrupted too many times, lost my warmup on the Squats.
-Evening-
Persistence
1.8 mi walk with kids and dog to two tennis courts. We played around on the second one, kids went barefoot.
Saturday, 21.05.29
---------------Week 6: Cycle III---------------
Sunday, 21.05.30
Monday, 21.05.31
-Noon-
Persistence
1/2 mile walk with wife and dog.
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105
Yard & Patio work all afternoon but got in a little priming.
Tuesday, 21.06.01
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255/265/275
RW: 3 @ 135/145/155/165
Wednesday, 21.06.02
-Morning-
Persistence
1.6 mi "Four Hills" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5/110
SQ: 3 @ (45/95/135)/185/195/205/215/225
BP: 3 @ (45/95)/135/145/155/165
Alright, got all the lifts up to three reps on the Max 1+ set (boldface). Just have to wait now until the Overhead Press Max 1+ set starts to feel easier, then I can move on to the next training block.
Thursday, 21.06.03
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 2 @ 245/255/265/275
I guess the higher frequency is loosening things up more, and now I can get through my sets faster, which is nice when I'm pressed for time, like today, when I had to leave by 4:30pm for my son's baseball game.
Friday, 21.06.04
Saturday, 21.06.05
---------------Week 7: Cycle III---------------
Sunday, 21.06.06
-Morning-
Persistence
2 mi "Five Hills" walk without dog. The dog got spayed on Friday, so she has to avoid walks for 7-10 days. Felt weird to go on a walk without her.
-Afternoon-
Resistance: Push & Pull
OP: 3 @ (45/65/85)/95
SQ: 3 @ (45/95/135)/185
PD: 3 @ 135
(SLDL: 3 @ 135/185); DL: 3 @ 225
RW: 3 @ 135
BP: 3 @ (45/95)/135
Finally tried doing all six lifts in one session, but limited the loads to the first ramp weight. I might try this until the end of the cycle, or at least until the end of this week, increasing the loads as it gets easier. If going back to a six-lift, EOD schedule works, it would kill any idea of getting serious about working in some assistance lifts, but since I haven't been serious about that for years, no loss probably. And it may open possibilities on alternate days to get more variety in for the aerobic and conditioning components. . . .
Monday, 21.06.07
-Morning-
Persistence
1.7 mi walk around Lake Como. Had to go to the nearby drugstore, so decided to walk around the lake for some variety. Enjoyed the mild chip-seal surface. Already 84 F by mid-morning.
Tuesday, 21.06.08
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5/110
Day of errands, everything felt tight, probably due to some dehydration, so just got in the weakest lift, the OP. Sixth day over 90F.
Wednesday, 21.06.09
Thursday, 21.06.10
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5/110
Friday, 21.06.11
-Noon-
Persistence
1 mi walk through woods with kids and dog. First walk for our pooch since she got spayed seven days ago. She could hardly contain herself. Very excited. My daughter won't let her go on a full walk for another few days . . .
-Afternoon-
Resistance: Push & Pull
BP: 3 @ (45/95)/135
SQ: 3 @ (45/95/135)/185
PD: 3 @ (85)/135
(SLDL: 3 @ 135/185); DL: 3 @ 225
RW: 3 @ 135
Primed.
Saturday, 21.06.12
-Morning-
Persistence
1.3 mi "Two Hills" walk with dog.
---------------Week 8: Cycle III---------------
Sunday, 21.06.13
BP: 3 @ (45/95)/135
OP: 3 @ (45/65/85)/95
Interrupted.
Monday, 21.06.14
-Evening-
Persistence
1.2 mi walk with dog dropping off son and picking him up from baseball practice.
2 mi "Four Hills' walk with dog.
Dog seems fully recovered from her surgery.
Tuesday, 21.06.15
-Afternoon-
Resistance: Push & Pull
OP: 3 @ (45/65/85)/95/105/107.5/110
SQ: 3 @ (45/95/135)/185/200/215
PD: 3 @ (85)/135/145/155
(SLDL: 3 @ 135/185); DL: 2 @ 225/245/275
RW: 3 @ 135/155
BP: 3 @ (45/95)/135
Full body felt pretty good, could be the way to go. I'll try to bring everything up to its Max 1+ set by the end of the week/cycle. I wanted to get the OP and DL up there first, then probably the Squat and Pulldown, and then Rows and Bench last. I find myself using the Ramp chart more as a guide than strict programming as time goes on.
Wednesday, 21.06.16
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
Thursday, 21.06.17
-Afternoon-
Resistance: Push & Pull
BP: 3 @ (45/95)/135/145/155
OP: 3 @ (45/65/85)/95/105
SQ: 3 @ (45/95/135)/185
(SLDL: 3 @ 135/185); DL: 3 @ 225
Felt something in my back on the Overhead Press. I think I just needed to warm up more. Then I got interrupted for longish intervals on both the Squat and Deadlift and then ran out of time. Oh well.
Friday, 21.06.18
-Afternoon-
Persistence
1.6 mi "Three Hills" walk with dog.
Saturday, 21.06.19
-Afternoon-
Resistance: Push & Pull
OP: 3 @ (45/65/85)/95/105/107.5/110
SQ: 3 @ (45/95/135)/185/195/205/215/225
PD: 3 @ (95)/135/145/155/165
(SLDL: 3 @ 135/185); DL: 2 @ 225/245/265/275
RW: 3 @ 135/155/165
BP: 3 @ (45/95)/135/155/165
OK, hit every lift's Max 1+ set for three reps. But it took too long, even after cutting out one of the ramp sets on the last three lifts. So perhaps I will continue with this training block next cycle until I can reduce the time in between sets, get the session closer to an hour total.
Anyway, that's a wrap!
---------------Week 1: Cycle III---------------
Sunday, 21.04.25
Still feeling a little blase, could be post-vaccine achiness, or just the dreary weather.
Monday, 21.04.26
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 140/150/155/160; 1 @ 165
DL: 3 @ 235/250/260/265
RW: 3 @ 140/150/155/160; 1 @ 165
Tuesday, 21.04.27
Failed on my second weekday of the cycle to get something in. It was a long day away and it was already close to dinner when we got back and I was hungry, but I should've at least gotten in some warmup sets. Oh well.
Wednesday, 21.04.28
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Stuff came up again. Really have to try harder to get the lifting done in the morning.
Thursday, 21.04.29
-Morning-
Persistence
2.2 mi "Woods, Fields & Campus" walk with dog.
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5
Daughter was a half hour late to school, so I didn't have enough time to do a full workout after I dropped her off, as I had errands mid morning. I guess early morning lifting is no guarantee against interruptions after all! But I think it will definitely have a lower percentage of them.
Anyway, the morning lifting wasn't too bad. I will definitely try to make habituating to the morning routine one of the goals this cycle. Until my mental and physical resistance lessens, I'll keep the loads as light as they need to be to make it pretty easy, no excuses (as recommended here: http://www.jmaxfitness.com/blog/how-to-succeed-at-early-morning-training/). So the first weeks of this cycle will focus on just trying to establish the new habit.
Friday, 21.04.30
-Afternoon-
Resistance: Pull
PD: 3 @ 140/150/155/160; 1 @ 165
DL: 3 @ 235/250/260/265
RW: 3 @ 140/150/155/160; 1 @ 165
Saturday, 21.05.01
Took my mother-in-law to the airport very early in the morning, went back to bed instead of lifting.
---------------Week 2: Cycle III---------------
Sunday, 21.05.02
Kids decided to re-arrange the house.
Monday, 21.05.03
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5; 1 @ 110
SQ: 3 @ (45/95/135)/185/195/205/215
BP: 3 @ (45/95)/135/145/155/160
Tuesday, 21.05.04
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
DL: 3 @ 235/245/255/265
RW: 3 @ 135/145/155/165
I'm already rounding up or down to the nearest 5-pound plate increment on the ramp sets. And the Overhead Press does seem to be the weakest lift. I can do the Max 1+ set for full reps for most of the other lifts. So perhaps I'll ramp down on the Overhead Press as well, to get in extra volume.
Note: Max 1+ sets in boldface.
Wednesday, 21.05.05
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95 interrupted . . .
Thursday, 21.05.06
-Morning-
Persistence
2.4 mi "Woods, Fields & Campus" walk with dog and daughter.
Friday, 21.05.07
Saturday, 21.05.08
---------------Week 3: Cycle III---------------
Sunday, 21.05.09
Monday, 21.05.10
Tuesday, 21.05.11
Wednesday, 21.05.12
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
There's about .4 miles of gravel road on this route. Good foot massage.
Holy crap. Spent a lot of the last week either running errands or re-organizing the house. Ikea furniture is definitely only meant to be assembled once!
Thursday, 21.05.13
-Morning-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105
SQ: 3 @ (45/95/135)/155/175/185
Finally lifted in the morning again. Wasn't too bad, but didn't do any worksets.
Friday, 21.05.14
-Morning-
Resistance: Pull
PD: 3 @ (125)/135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255
Still kinda priming, easing into the morning time slot.
Persistence
2 mi "Five Hills" walk with dog.
Saturday, 21.05.15
-Afternoon-
Persistence
1 mi walk to store and back with son and dog.
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5; 1 @ 110
---------------Week 4: Cycle III---------------
Sunday, 21.05.16
Monday, 21.05.17
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5; 2 @ 110
SQ: 3 @ (45/95/135)/185/195/205/215
Tuesday, 21.05.18
-Morning-
Persistence
2 mi: walk around the block with wife, and "Four Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255/265
RW: 3 @ 135/145/155/165
Wednesday, 21.05.19
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
BP: 3 @ 135/145/155/165
OP: 3 @ (45/65/85)/95/100/105/107.5/107.5
SQ: 3 @ (135)/185/195/205/215
Hmmn, felt good to do a second target set for the Overhead Press . . .
I realize also how long I've been neglecting the Squat, as the bar actually kinda hurts while racked on my back.
Thursday, 21.05.20
Friday, 21.05.21
-Noon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185); DL: 3 @ 225/235/245/255/265
RW: 3 @ 135/145/155
Actually almost felt a bit of a pump for the first time in a long time. A product of greater frequency? Or Ramping? But then my lower scapulae started to tighten up, so I dropped the last set of Pendlay Rows.
In any case, the lifting is starting to feel easier, and so my motivation is increasing. It was good to take Wendler's advice and deload a bit.
Saturday, 21.05.22
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)
---------------Week 5: Cycle III---------------
Sunday, 21.05.23
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5
Monday, 21.05.24
-Morning-
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5/110
SQ: 3 @ (45/95/135)/185/195/205/215
BP: 3 @ (45/95)/135/145/155/165
Well, doing the Overhead Press three days in a row seems to have helped loosen things up a bit. Hopefully I can move on the next training block in a week or two. I'm getting tired of these numbers.
Got extremely drowsy after lunch, hopefully full circadian adaptation to the morning walks/exercise isn't too far off . . .
Tuesday, 21.05.25
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185); DL: 3 @ 225/235/245/255/275
RW: 3 @ 135/145/165
Wednesday, 21.05.26
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5
SQ: 3 @ (45/95/135)/185/205/215/220
BP: 3 @ (45/95)/135/145/155/165
Upper back felt a little tight on the Overhead Press Target set, so I skipped the Max +1 set.
Thursday, 21.05.27
Rained out for my morning walk. I gotta adopt the attitude of my paperboy days and make it non-negotiable weather-wise.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255/265
RW: 3 @ 135/145/165
Got interrupted before my last DL set. Didn't want to go back to it after cooling down a bit. But overall everything is feeling very solid and my shoulders seem to be tolerating the higher frequency fine so far.
Friday, 21.05.28
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105/107.5/110
SQ: 3 @ (45/95/135)/185/195
Got interrupted too many times, lost my warmup on the Squats.
-Evening-
Persistence
1.8 mi walk with kids and dog to two tennis courts. We played around on the second one, kids went barefoot.
Saturday, 21.05.29
---------------Week 6: Cycle III---------------
Sunday, 21.05.30
Monday, 21.05.31
-Noon-
Persistence
1/2 mile walk with wife and dog.
Resistance: Push
OP: 3 @ (45/65/75/85)/95/100/105
Yard & Patio work all afternoon but got in a little priming.
Tuesday, 21.06.01
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 3 @ 235/245/255/265/275
RW: 3 @ 135/145/155/165
Wednesday, 21.06.02
-Morning-
Persistence
1.6 mi "Four Hills" walk with dog.
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5/110
SQ: 3 @ (45/95/135)/185/195/205/215/225
BP: 3 @ (45/95)/135/145/155/165
Alright, got all the lifts up to three reps on the Max 1+ set (boldface). Just have to wait now until the Overhead Press Max 1+ set starts to feel easier, then I can move on to the next training block.
Thursday, 21.06.03
-Afternoon-
Resistance: Pull
PD: 3 @ 135/145/155/165
(SLDL: 3 @ 135/185/225); DL: 2 @ 245/255/265/275
I guess the higher frequency is loosening things up more, and now I can get through my sets faster, which is nice when I'm pressed for time, like today, when I had to leave by 4:30pm for my son's baseball game.
Friday, 21.06.04
Saturday, 21.06.05
---------------Week 7: Cycle III---------------
Sunday, 21.06.06
-Morning-
Persistence
2 mi "Five Hills" walk without dog. The dog got spayed on Friday, so she has to avoid walks for 7-10 days. Felt weird to go on a walk without her.
-Afternoon-
Resistance: Push & Pull
OP: 3 @ (45/65/85)/95
SQ: 3 @ (45/95/135)/185
PD: 3 @ 135
(SLDL: 3 @ 135/185); DL: 3 @ 225
RW: 3 @ 135
BP: 3 @ (45/95)/135
Finally tried doing all six lifts in one session, but limited the loads to the first ramp weight. I might try this until the end of the cycle, or at least until the end of this week, increasing the loads as it gets easier. If going back to a six-lift, EOD schedule works, it would kill any idea of getting serious about working in some assistance lifts, but since I haven't been serious about that for years, no loss probably. And it may open possibilities on alternate days to get more variety in for the aerobic and conditioning components. . . .
Monday, 21.06.07
-Morning-
Persistence
1.7 mi walk around Lake Como. Had to go to the nearby drugstore, so decided to walk around the lake for some variety. Enjoyed the mild chip-seal surface. Already 84 F by mid-morning.
Tuesday, 21.06.08
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5/110
Day of errands, everything felt tight, probably due to some dehydration, so just got in the weakest lift, the OP. Sixth day over 90F.
Wednesday, 21.06.09
Thursday, 21.06.10
-Afternoon-
Resistance: Push
OP: 3 @ (45/65/85)/95/100/105/107.5/110
Friday, 21.06.11
-Noon-
Persistence
1 mi walk through woods with kids and dog. First walk for our pooch since she got spayed seven days ago. She could hardly contain herself. Very excited. My daughter won't let her go on a full walk for another few days . . .
-Afternoon-
Resistance: Push & Pull
BP: 3 @ (45/95)/135
SQ: 3 @ (45/95/135)/185
PD: 3 @ (85)/135
(SLDL: 3 @ 135/185); DL: 3 @ 225
RW: 3 @ 135
Primed.
Saturday, 21.06.12
-Morning-
Persistence
1.3 mi "Two Hills" walk with dog.
---------------Week 8: Cycle III---------------
Sunday, 21.06.13
BP: 3 @ (45/95)/135
OP: 3 @ (45/65/85)/95
Interrupted.
Monday, 21.06.14
-Evening-
Persistence
1.2 mi walk with dog dropping off son and picking him up from baseball practice.
2 mi "Four Hills' walk with dog.
Dog seems fully recovered from her surgery.
Tuesday, 21.06.15
-Afternoon-
Resistance: Push & Pull
OP: 3 @ (45/65/85)/95/105/107.5/110
SQ: 3 @ (45/95/135)/185/200/215
PD: 3 @ (85)/135/145/155
(SLDL: 3 @ 135/185); DL: 2 @ 225/245/275
RW: 3 @ 135/155
BP: 3 @ (45/95)/135
Full body felt pretty good, could be the way to go. I'll try to bring everything up to its Max 1+ set by the end of the week/cycle. I wanted to get the OP and DL up there first, then probably the Squat and Pulldown, and then Rows and Bench last. I find myself using the Ramp chart more as a guide than strict programming as time goes on.
Wednesday, 21.06.16
-Morning-
Persistence
2 mi "Five Hills" walk with dog.
Thursday, 21.06.17
-Afternoon-
Resistance: Push & Pull
BP: 3 @ (45/95)/135/145/155
OP: 3 @ (45/65/85)/95/105
SQ: 3 @ (45/95/135)/185
(SLDL: 3 @ 135/185); DL: 3 @ 225
Felt something in my back on the Overhead Press. I think I just needed to warm up more. Then I got interrupted for longish intervals on both the Squat and Deadlift and then ran out of time. Oh well.
Friday, 21.06.18
-Afternoon-
Persistence
1.6 mi "Three Hills" walk with dog.
Saturday, 21.06.19
-Afternoon-
Resistance: Push & Pull
OP: 3 @ (45/65/85)/95/105/107.5/110
SQ: 3 @ (45/95/135)/185/195/205/215/225
PD: 3 @ (95)/135/145/155/165
(SLDL: 3 @ 135/185); DL: 2 @ 225/245/265/275
RW: 3 @ 135/155/165
BP: 3 @ (45/95)/135/155/165
OK, hit every lift's Max 1+ set for three reps. But it took too long, even after cutting out one of the ramp sets on the last three lifts. So perhaps I will continue with this training block next cycle until I can reduce the time in between sets, get the session closer to an hour total.
Anyway, that's a wrap!
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