Week 9 Day 2

Bench
45 x 15
95 x 5
155 x 5
175 x 4
205 x 3
230 x 2
270 x 1
275 x 1
285 x 1
245 x 7

Incline
115 x 8

Flyes
20 x 20

Bench felt heavy today.  The singles were not snappy like they were in previous weeks and I only got seven reps on the AMRAP set.  Wanted at least eight, and thought I had more than that in me.  I will chalk it up for experience and move on.  I have been working on strength for a more than a year now, so I am excited to move on and see what the rest of the program brings.

Week 9 Conditioning

Treadmill Run
20 minutes at 6.5 at 1% incline

Felt good to get back to the speed I have been doing all along.  Feeling alot better, so hopefully the rest of the week brings good workouts!

Week 9 Day 1

Squats
45 x 10
135 x 4
175 x 5
205 x 4
240 x 3
265 x 2
310 x 1
315 x 1
325 x 1

Pause Squats
265 x 3

Deadlifts
210 x 5
250 x 4
290 x 3
330 x 2
365 x 1
375 x 1
385 x 1
330 x 3

Feeling better today, head is still a little stuffed up, but I am at about 95%.  It is amazing what a few days of quality sleep and recovery can do for you.  Best session for squats and deads this three week phase.  325 felt a little slow on the way up, but it was manageable and deads felt solid on all reps.  It will be interesting to see how the weights feel during the next 6 weeks.

Week 8 Day 3 and Conditioning

Lat pulldown
100 x 3 x 10

Rows
95 x 10

Shrugs
135 x 20

Curls
45 x 2 x 20

Conditioning
Treadmill Run
10:00 Minutes at 6.2 @ 1% incline
10:00 Minutes at 3.5 @ 5% incline

I took the last two days off as I am fighting a cold, and did not have the motivation to get to the gym.  Today's workout was a little tough, and conditioning was not fun with my head all stuffed up.  I missed one day of conditioning but got all workouts in.  On to the last week of the cycle.

Week 8 Day 2

Bench
45 x 20
155 x 5
175 x 4
205 x 3
230 x 2
245 x 1
270 x 1
275 x 1
230 x 9

Flyes
20 x 20

Called it after flyes.  Been fighting a head cold all week and was up all night coughing so I got in and got the workout done minus incline.  Amazed I got nine on the last set of bench, but it is still disappointing as I got 225 x 12 a couple of weeks ago.  Conditioning should be fun tomorrow.

Week 8 Day 1

Squats
45 x 10
175 x 5
205 x 4
240 x 3
265 x 2
280 x 1
310 x 1
315 x 1

Pause Squats
245 x 5

Deadlifts
210 x 5
250 x 4
290 x 3
330 x 2
355 x 1
365 x 1
375 x 1
310 x 3

I have been suffering from a head cold the last couple of days, and that is probably the cause behind my poor conditioning session on Saturday.  Squats were fine today, and I had a good sweat leaving the rack.  On deads I lowered my max and they were still tough.  I am pulling the weight, but doing deads after squats takes its toll on me.  I have included video of my singles on squats.  I need to get video of my deads on here, maybe next week.

LRB 365 Week 7 and Conditioning

Lat pulldowns
100 x 2 x 10

Rows
95 x 2 x 10

Shrugs
135 x 10

Curls
45 x 2 x 20

Down the Hill
3 x 1:00 at 6.2/1:00 at 3.0 @ 9% incline
3 x 1:00 at 7.2/1:00 at 3.0 @ 6% incline
1 x 1:00 at 8.2/1:00 at 3.0 @ 3% incline

Weights today went by fast, conditioning was a different story.  Just couldn't catch my wind on the conditioning today, so I called it about half way through.  I think it was just a combination of everything being screwed up for me this week, I will gather my focus and finish this cycle out strong over the next two weeks.

Week 7 Conditioning

Treadmill Run
20 minutes at 6.5 @ 1% incline

Was kind of treading the run today, but I am glad I went.  Left the gym 100 times better than how I entered.  Good session to get back on track.

LRB Week 7 Days 1 and 2

Monday

Squat
45 x 10
175 x 5
205 x 4
240 x 3
265 x 2
275 x 1
290 x 1
310 x 1

Pause Squats
230 x 5

Deadlifts
175 x 5
220 x 4
265 x 3
310 x 2
350 x 1
375 x 1
390 x 1
310 x 3

Wednesday

Bench
45 x 10
155 x 5
175 x 5
210 x 4
230 x 3
240 x 2
255 x 1
270 x 1
215 x 12

Incline
115 x 8

Flye
20 x 20

Was out of town on Monday and Tuesday, so I am just getting to posting today. Monday's workout was ok, squats felt very solid, deads were tough.  I think I programmed too high for deads, as my form is breaking down on the last heavy set of deads.  I am going to drop the weight on deads for the next two weeks to a goal weight of 415.  On the last week of the cycle, I will basically repeat what I did this week.  We will see how it goes.

Today's workout was tough.  I got back late last night, and really didn't have the motivation to go to the gym today.  Glad I got it out of the way, and it wasn't too bad, could have grinded two more reps on the bench, but I left them in the tank.

LRB 365 Week 6 Day 3

Lat Pulldowns
100 x 3 x 20

Rows
95 x 2 x 10

Shrugs
135 x 2 x 20

Curls
45 x 2 x 20

Treadmill Run
20 minutes at 6.5 @ 1% incline

Had to fit conditioning in today as I am not going to be able to fit another session in this week.  Workout was quick and easy, conditioning session was a little harder than normal, considering I had bad sleep and I did conditioning yesterday.

LRB 365 Week 6 Conditioning

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

Nothing too exciting.

LRB 365 Week 6 Day 2

Bench
45 x 10
140 x 5
165 x 4
195 x 3
215 x 2
250 x 1
255 x 1
265 x 1
225 x 12 PR

Incline
115 x 3 x 10

Flyes
20 x 20

Tricep Pushdown
40 x 2 x 20

A rep PR at 225 by two reps.  The first 11 reps were fast and smooth, the last rep was some what of a grinder, but it wasn't too bad, just a little uneven on the lockout.  Looking good going into the final phase of this Strong-15 cycle!

LRB 365 Week 6 Day 1

Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
285 x 1
295 x 1
305 x 1

Pause Squats
245 x 3

Deadlifts
205 x 5
245 x 4
285 x 3
325 x 2
360 x 1
370 x 1
380 x1
325 x 3

Leg Curls
30 x 2 x 20

It was tough to get going today as I partied a little too much at a Super Bowl party last night.  Squats went surprisingly well and I was feeling a little better after about the fourth set.  Deads were a different story, got the lift done, but I was hurting by the end. 

Video of Squats:

Week 5 Conditioning

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

On the last 3 intervals, I felt like I could go forever and a lot faster.  Good way to end the session.

LRB 365 Week 5 Day 3

Lat Pulldown
100 x 3 x 20

Rows
95 x 2 x 20

Shrugs
135 x 2 x 20

Curls
45 x 2 x 20

Pretty easy workout.  Nothing too exciting to write home about.