Wrapped up my Starting Strength block and switched to 5/3/1 meet prep this last week. Made steady progress on the 3×5 linear progression, my most sustained run of that type of training in quite a long time. It was probably a good time to move on, as that much squat volume was leading to some elbow tendonitis in my right arm as I continue to battle a shoulder injury that has cascaded down.
I also turned 42 back on Nov. 13. In honor of that, and proving every one of my teachers and babysitters wrong again, I squatted 420 for three sets of five.
I followed that up the next workout with a “practice meet” of sorts, working up to heavy singles on squat, bench and deadlift to gauge just where I am exactly. Wound up hitting a 475-pound squat 275 bench and 475 deadlift. My original goals were 500 on squat and deadlift at my meet next month, so I am within striking distance.
Two things are currently not on track: my elbow/bench, and my weight cut. I’m back up to 252, needing to get to 242 by Dec. 19. Time to tighten up the diet, and break out the prowler. Ugh, the prowler.
Monday, Nov. 9, 2020
Walk 3.08 Miles
Power Warmup
Squat 5×135, 3×225, 1×315, 1×365, 3x5x405
Bench 5×95, 3×135, 1×185, 1×225, 3x5x247.5
Power Cleans 5x3x135
Squat To Stand 10x / Child Pose / Calves
Tuesday, Nov. 10, 2020
Walk 3.1
Airdyne Sprints 4x :15 / :15 rest
Pelvic Tilts 30x, 2 sec. Hold
Forearm planks 3×20 sec.
Wednesday, Nov. 11, 2020
Walk
DeFranco Warmup
Squats 5×135, 3×225, 1×315, 1×365, 2x5x415, 4×415
DB Press 6x40s, 6x45s, 6x50s
Assisted Pull Ups 7x -180, 7x -180, 7x -180
BSquat
Thursday, Nov. 12, 2020
Walk
Airdyne Sprints 20 sec. On/ 10 sec. Off 4x.
Glute-Bridge Holds 5×20 sec.
Single Leg Airplanes 5x each leg
BSquat 2:00
Friday, Nov. 13, 2020
Walk
StrongHer Warmup
Squats 5×135, 3×225, 1×315, 1×385, 3x5x420
(serious elbow tendinitis in right arm)
Monday, Nov. 16, 2020
Walk 1.93 miles
StrongHer warmup
Squats 5×135, 3×225, 1×315, 1×385, 1×425, 1×475
Bench 5×135, 3×185, 1×225, 1×255, 1×275
Deadlift 2×135, 1×225, 1×315, 1×405, 1×455, 1×475
Total: 1,225
V-Sit / Sleeper Stretch / Hip Flexor
Tuesday, Nov. 17, 2020
Walk 2.08 miles
High Knees 4x 10 sec. On / 20 sec. Rest
Hollow Rocks 3x 15 secs.
Glute-Bridge Hold 3x 20 sec.
Wednesday, Nov. 18, 2020
Walk 3.3 miles
Shoulder Band Mobility
Press 10×45, 5×95, 3×125, 3×145, 3×160
Lat Pull 5x10x90
DB Bench 3x10x60s
Thursday, Nov. 19, 2020
Walk 1.99 miles
Saddle / Piriformis / Calves
StrongHer warmup
High Knees 4x :15 on/:15 off
Friday, Nov. 20, 2020
Walk 2.63 miles
Deadlift 5×185, 5×225, 3×285, 3×335, 3×380, 5×430, 1×445
Front Squat 8×135, 8×135
Hanging Knee Raises 8, 8
Saturday, Nov. 21, 2020
Walk 1.01 miles
Sunday, Nov. 22, 2020
Walk 3.04 miles
Bench 5×95, 5×135, 3×155, 3×180, 3×205, 6z230, 1×265
Assisted Pullups (neutral grip) 8x-180, 8x-180, 6x-180
Assisted Dips 10x-160, 10x-150, 9x-150
Face Pulls 10×20, 10×30, 10×40
New Swag
Needed some new knee wraps for my competition, so I grabbed a pair of the 2.5m Krait wraps from EliteFTS, and got some swag to go with them.
I Am Weez 