Strength Cycle 2017, Training

Strength Cycle: Week 1

November 5, 2017

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  • BS
    • 10 @ 50% / 238
    • 10 @ 55% / 262
    • 10 @ 60% / 286
    • 10 @ 70% / 333
  • PP
    • 5 @ 40% / 90
    • 5 @ 50% / 115
    • 3 @ 60% / 135
    • 5 @ 65 / 146
    • 5 @ 75% / 169
    • 5 @ 85%+ / 191 (Got 8)
    • 3×10 @ 35% / 85
  • Accessory
    • Cliffhangers: 3 x :30 + 10 side crunches
    • GM 3x10x115

Felt really good leaving the gym from this.  Maybe it is because it was the start of a new cycle.  The accessory work was really tough, and the cliffhangers make me want to vomit, but since they are difficult and I’m usually sore from them, that means I have found a weakness to work on.

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  • DL 8×3 @ 379
  • RDL 3×8 (135, 157, 185)
  • Pull-ups 3×10
  • DB curls 4×20 (30#)

I can’t recall if I have ever gone from moderate deads to RDLs before, but it felt really odd.  A buddy recommended using only 135, but it really felt so light so I went up.  I skipped the prone rows only because I think there was a lot of pulling already and was a little worried about overdoing it with my back.

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  • FS
    • 10 @ 50% / 198
    • 10 @ 55% / 217
    • 10 @ 60% / 237
    • 10 @ 70% / 277
  • Banded KB press with axle bar
    • 2×8 35#
    • 2×8 44#
  • Accessory
    • DB curls 4×20 / 25#
    • GHD 4×15
    • KB bat wing rows with :02 pause at the top 4×10 / 53# KB

Today was pretty awesome.  I felt really good and strong.  The last 2 reps of the last set of FS were pretty tough.  Nothing like having that bar set a little too far into your throat when you’re tired!

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  • DL Rack Pulls
    • 4×3 @ 85% / 429 (Did 3×155, 3x265x 3×355, 4x3x429)
  • Power Clean
    • 3 @ 50% / 138
    • 2 @ 60% / 165
    • 2 @ 70% / 193
    • 10×1 @ 80% EMOM / 220
  • Accessory:
    • Push-ups 4×10
    • Reverse hypers (bodyweight) 4×15
    • 50 cal AB

Another awesome day.  Feeling really good.  None of the weights felt overly heavy.  I know this is the first week and things are just getting started, but it has been a long time since an entire week felt really good and not extremely heavy. Hopped on the AB and thought about hitting 100 calories, but half way through it was painfully obvious how poor my conditioning is considering I never focus on it, so I cut it off at 50 calories.

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  • Pause FS
    • 3 @ 50% / 198
    • 3 @ 65% / 257
    • 3 @ 70% / 297
  • BTN Press
    • 1×10 @ 35% / 79
    • 2×8 @ 45% / 101
    • 1×5 @ 50% / 115
  • Accessory:
    • DB Curls 4×20 / 25#
    • 5 x 1:00 plank

Nothing ground breaking today, but again, I just felt really, really good.

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