Throwing Around Cylinders of Metal

October 28, 2020

October 23, 2020 AM: Incline Walking PM: Treadmill

IW: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

October 25, 2020

I may have mentioned this before, but I hate squats in sets of more than singles or doubles. But I'm forcing myself to do it this bulking cycle. Probably good to step out of my comfort zone. I need to brace my core better though because it was sore after this like I vaguely pulled or strained it right around my belly button area. That's why I hate higher-rep squats, my core inevitably feels squished. I don't know how else to describe it. Hit 5 reps on all sets, so moving up 10 lbs on all sets next week.

Squats: 225*5 250*5 275*5 300*5
Hip Thrusts: 275*5 315*5 350*5
Snatch-Grip RDL: 285*5 315*5 335*5
Good Mornings: 135*10, 10
LMAR: 10
Hanging-Knee Raises: 10, 10

October 21, 2020 Upper Body

I was somewhat pressed for time here. I've started the 5 rep scheme on sets; I hit 5 on all the bench press sets, so that gets moved up 5 lbs next week.

BB Flat: 185*5 205*5 215*5 225*5
BB Rows: 225*5 235*5 245*5
Chinups: 10, 10, 10
Dead Bugs: 10, 10

October 20, 2020 Broad Jumps, Sprinting

Not a bad session, weather was actually quite warm out. Jumps weren't terribly good, but I may have been holding a tiny bit back. So last week I had food poisoning early on, it cleared up pretty quick...but then we went to Maine for the weekend and I pigged out there and...I think re-aggravated things? My stomach definitely wasn't ready. It sucks to start off a bulk that way. So this week I'm re-starting, now that my appetite is back and stomach is feeling better. It's definitely not 100% yet, it feels almost bruised, but hopefully that clears up over the next 10 days or so.

For this bulk I'm going to focus on more whole-foods, and about 3500 calories. Usually I have a lag of 2-4 weeks before I notice my strength picking up during a bulking cycle. If it's closer to the 2 week number I may up that to 4000 and see if I can crush some PRs. For the cut after that though I'm going to put it around 2650-2750 calories. I go too low most years for the amount of exercise I do, so I think I end up losing muscle at the end. I don't do crash-cuts where I take in like 1500 calories or something, but 2400 over the course of 4 months means that at the end my body is pretty depleted. I want to avoid that this time around. More on that later.

Broad Jumps: 9' 2", 9'10", 9' 5", 9'8", 10' 0"
50*7

October 19, 2020 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

October 18, 2020 Full Body

Drove back into town today, doing a quick workout to keep everything 'awake'.

Deadlift: 315*1 365*1 405*1 435*1 455*1
HPS: 125*3 130*3, 3
Split Jerk: 130*5, 5
BB Incline: 185*5 205*4 (hit bar) 225*1 240*1
Front Squats: 225*1 250*1 275*1
Pullups: 10, 10, 10
Plate Carries: 45*10
Hanging Knee Raises: 10, 10

October 15, 2020 Lower Body

I still can't believe how much easier it is on my knees and joints squatting with a closer stance...really enjoying it. Taking Friday & Saturday off for a trip out of town.

Squats: 22583 275*3 315*3 340*3 365*1
Hip-Thrusts: 275*5 315*5 350*5
Snatch-Grip RDL: 285*5 315*5 335*5
Good Mornings: 135*8, 8
LMAR: 10
Hanging Knee Raises: 10, 10

October 14, 2020 AM: Incline Walking PM: Upper Body

Torrential downpours yesterday meant no track...which is fine, I was going to be rotating in an off-day from my Tuesday track session soon anyhow. I like doing the overhead walks here...even though I can't use as much weight, it gives me something to build up, whereas before I was maxing out with the weight I have that I can put on the bar and not hit my ceiling rafters...

For this bulking cycle I think I'm going to focus on 5 rep sets, might as well take advantage of the extra calories and build some muscle. So for squatting, flat benching, incline benching, rows, and some other stuff, I'm going to do sets of 5. Seems like a good balance of strength and hypertrophy for a bulk. The idea is, once I do every set at 5 reps, I bump up the weights 5 (or 10) lbs. the next workout, and keep the weights static until I hit 5 reps on each set again.

IW: 4% / 40 minutes / 2 miles

BB Flat: 185*5 205*5 225*5 235*3 250*1
Pullups: 70*3 BW*10, 10
Head-Supported Rows: 135*5 145*5 155*5
Z-Press: 95*10, 10
Close-Grip Bench Press: 185*6, 6
Snatch-Grip OH Walks: 115*108
Dead Bugs: 10, 10

October 12, 2020 Treadmill

Treadmill: 17:09 / 2 miles