This week’s update is actually the last two weeks, as I’ve finished off a cycle and took a few days off before circling back around to a new cycle. I’m steady with the heavy 5/3/1 sets, hitting some singles afterwards on the 3-rep and 5/3/1 weeks. This cycle’s singles were 485 deadlift, 170 press, 470 squat and 255 bench.
Where I’ve been slacking is the diet. I’m, well, puffy again. As of this morning, I was back up to 258.2 pounds. Way off from the 242 I like to compete at. I’ve reached the age I don’t like cutting for weight classes anymore. So, time to get back to making better decisions. I shall miss you, Wednesday afternoon whiskeys. Although I do have concert tickets this Wednesday, so tacos are in my near future.
I did finally break down and buy a seat cushion for my Airdyne bike. Time to spend a little more time on that thing.
Wednesday, Oct. 13, 2021
Squats 5×135, 3×225, 1×315, 5×345, 3×395, 1×445, 2x1x470
Tuesday, Oct. 12, 2021
Airdyne 3.0 miles, 10:55
Monday, Oct. 11, 2021
Bench 5×95, 3×135, 1×165, 5×190, 3×215, 1×240, 2x1x255
- Pushups 14-14-14
- Upright Rows 70# 11-11-11
- KB Swings 65# 10-10-10
Friday, Oct, 8, 2021
Movelevate Warmup
Deadlifts 5×135, 3×225, 1×315, 5×365, 3×410, 1×460, 2x1x485
- Dips 5-5-5
- Rear Lateral Raises 10s 11-11-11
- Ab Wheel 4-4-4
Thursday, Oct. 7, 2021
Walk 1.32 miles
Airdyne 1.0 miles, 3:00
Wednesday, Oct. 6, 2021
Walk 1.0 miles
Press 5×75, 3×95, 1×115, 5×130, 3×145, 1×160, 2x1x170
Band Pressdowns (light) 10-10-10
Band Face Pulls (light) 10-10-10
Calf Raises on stair 15-15-15
Tuesday, Oct. 5, 2021
Walk 1.17 miles
Rower 750m 3:14
Monday, Oct. 4, 2021
Walk 2.3 miles
Agile 8
Squat 5×135, 3×225, 5×305, 5×355, 5×400
- DB Bench 45* 60s 11-11-11
- Band Pullaparts Mini 11-11-11
- Good Mornings 135# 11-11-11
I Am Weez 