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Old 04-02-2013, 10:45 PM   #391
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Quote:
Originally Posted by elijah View Post
Rock solid example of how to back into the game. Great progress and killer discipline in sticking with the plan. Keep it up!
Thanks! Adapt or die!

Quote:
Originally Posted by Hunterace View Post
Great work JD! Strong stuff today bud! Keep it going!!!
Thanks, Hunter! We gotta keep 'em motivated!

Quote:
Originally Posted by dossas View Post
I knew that triple on the MP was going to be owned!!!

We have to adapt in life...and in our training. Smart plan jd.

What will your weekly breakdown be?
I'm very happy the strategy worked and that I'm getting work done... I will post the weekly schedule below...

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Originally Posted by SecondsOut View Post
LOL... so sorry, it's only temporary while the batteries recharge!
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Old 04-02-2013, 10:50 PM   #392
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Basically, its the same workout stretched over the week with some extra moves for volume/size.

Mon - DL
Tue - MP
Wed - Pendlay
Thu - Squat
Fri - Bench

MON Wt Reps
TBDL 165 10
CU BW 5
SCDL 135 3/side
PU BW 5
DL 215 3
DL 235 2
DL 255 2
DL 275 1
DL 295 1
RDL 135 8
RDL 135 8
RDL 135 8
RDL 135 8
DBHP 20 25/side

TUE Wt Reps
BTNP 45 15
CU BW 5
1ADBPr 20 20
PU BW 5
MP 75 8
MP 95 5
MP 115 5
MP 135 3
MP 155 3
A-Press 25 8
A-Press 25 8
A-Press 25 8
A-Press 25 8
StepUp BW 50

WED Wt Reps
Prison BW 12
CU BW 5
BODB Fly 15 15
PU BW 5
P-ROW 135 8
P-ROW 155 5
P-ROW 175 5
P-ROW 195 3
P-ROW 215 3
DB Row 40 10
DB Row 40 10
DB Row 40 10
DB Row 40 10
Tire Flip Tire 50

THU Wt Reps
Toe SQ BW 20
CU BW 5
Lunge BW 20
PU BW 5
SQ 175 5
SQ 195 5
SQ 215 5
SQ 235 5
SQ 255 3
SQ 135 15
SQ 135 15
SQ 135 15
Box Jump BW 15
DB Swing 15 25/side

FRI Wt Reps
Pushup BW 20
CU BW 5
Pushup BW 20
PU BW 5
BP 155 8
BP 175 5
BP 195 5
BP 215 3
BP 235 3
DB Skulls 20 15
DB Skulls 20 15
DB Skulls 20 15
DB Skulls 20 15
Sledge 4 50
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Old 04-03-2013, 01:55 PM   #393
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Nice set up jd....every movement pattern covered.
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Old 04-03-2013, 07:53 PM   #394
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So much going on in here! I'm so confused
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Old 04-04-2013, 10:10 AM   #395
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Looks interesting JD! I'll be very interested to see how you get on with it.

Great work and interesting ideas as usual. Rock on.
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Old 04-04-2013, 03:53 PM   #396
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Looks solid JD!
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Old 04-04-2013, 04:04 PM   #397
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Looking good JD. Best of luck to you with your goals!
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Old 04-04-2013, 07:37 PM   #398
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Yesterday's workout...

Warm up was not sufficient. The 195 and 215 rows were not clean.

Warm up
Prison Row - BWx12
B/O DB Fly - 15x15


Pendlay Row
135x8
155x5
175x5
185x3
195x3
215x3

DB Row
40x10/side
40x10/side
40x10/side
40x10/side

Yates Row
135x10

Then I farmer carried all my DBs from 8# up to 70# to my truck, drove them to the new place and unloaded them all.
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Old 04-04-2013, 07:45 PM   #399
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Today's workout... Not good.

Really fatigued by work and moving. Banged my knee at work, which made it painful to bend.

Warm up
Toe Squat - BWx20 (painful)
Lunges - BWx20 (painful)


Got interrupted by neighbors at this point.

Squat
175x5

... Bailed on the WO.
Knee was sore, wasn't keeping form well and felt too tired.

I have the day off tomorrow so I will try to get the bench session in.

I think there's too much going on and I'm just overdue for a rest. Ironically, it's everything else that's piling up, but it's the workouts that suffer most.

Not sure if the change of program was a factor...it may just have been a bad time for another change.

At least tomorrow I can workout lying down! LOL


The takeaway is not trying to fit my program into my schedule...I wanted to time the lay off with my vacation, but it's not going to happen that way. I have to go with the bio-rhythm wave and it's time to rest.
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Old 04-04-2013, 09:37 PM   #400
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Great workouts JD! Today might not have been much, but you managed to get something done! I also had a crud session, and have been weak as hell lately! Stress and busy life can screw things up. Once your moved and settled, things will improve! Stay strong bud!
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