It looks like muscle memory is cmoing on strong. Doing stairs as squats in insane in a good way.

You're killing the BBB workout. You deadlifted over 90 reps (including warmups) Saturday. That's a ton of work. Impressive.

Joe, Steve, thanks for the good words.

3's day, OHP, TM 130.

(forgot my log book, the following is from memory but close)

OHP: 45 x10, 65 x5, 85 x3, 100 x3, 115 x12.

Superset: Dips and Asst. Pull-ups, 5 sets to failure.

DBOHP: 40s x10, 9, 7, 5.

CGPulldowns: 130 x 10, 10, 10, 9, 8.

Stairs: 20 flights

Notes: Winter is coming. I can't wait for April 1st.

Mar. 30, 2012

1's day, Deads, TM 350.

Deads: 45 x10, 135 x5, 185 x5, 235 x5, 285 x3, 335 x8.

BBB Deads: 225 x 10, 10, 10, 10, 10 (ouch).

GM's 100 x5, 5, 5.

Stairs: 20 flights.

Notes: I gave it all I had to get 8 on the money set, and the BBB almost did me in. Bench tomorrow.

Mar. 31. 2012

1's Day, Bench, TM 185.

Bench: 45 x20, 95 x5, 135 x5, 155 x3, 175 x11.

DB Rows: 85 x10, 10, 10, 10, 10.

IDBB: 60 x 10, 10, 10, 8, 5.

Cable rows: 135 x 10, 10, 10, 10, 10.

Pec Dec: 100 x20.

Stairs: 20 flights.

Apr. 2, 2012

Squats, 1's day, TM 305.

Squats: 45 x10, 135 x5, 185 x5, 235 x5, 255 x3, 290 x7.

Front Squats: 175 x 5, 5, 5, 5, 5.

Stairs: 20 flights.

Notes: The new shorts blew out like a stuck spinnaker in a squall early during a warmup set. At least I was hitting depth and good thing I decided against going commando today.

Note to self: Always get stretchy shorts, no matter how big the non-stretchy ones look.

It seems like thigns are coming back for you pretty quickly. Any goals beyond getting into a routine?

LOL that would be training "Balls out"!

Joe, basic goals are get in the gym as much as possible and build up work capacity and at the same time drop some weight. I've cut around 10-12 lbs. so far on a pretty restricted diet so I'm not all the concerned about the lbs. lifted. I weighed in at 230.0 this morning after taking a leak, I'd like to get that down to 220 or so by May 1 so I can ski this summer without buying a fat-guy ski.

Pete, Rick, I thought about going home to get a spare set of shorts, but I just said f*ck it and kept going. Nobody said anything so I guess its all good. Hehe. "balls out" training. I like that.

I's day, Press, TM 130

Press: 45x15, 65 x10, 85 x5, 105 x3, 125 x9.

Superset:

Asst. Pullups (-60 lbs) 10, 8, 6, 5, 5

Dips: 8, 7, 5, 4, 4.

Superset:

DB OHP: 40s x 10, 10, 10, 9, 8.

CB Pulldows: 145 x10, 10, 10, 10, 8

Stairs: 20 flights.


Notes: 1st 5-3-1 cycle down in 17 days. I feel like I'm getting back in the groove a little bit. I'll start the next cycle probably Thurs.

5's day. Deads. TM 360.

Deads: 45 x10, 135 x5, 185 x5, 235 x5, 275 x5, 305 x10.

BBB Deads: 235 x10, 10, 10, 10, 10.

GM's 105 x5, 5, 5.

HS Curls: 95 x5, 5, 5, 5, 5.

Stairs: 20 flights.

Notes: Tough training day with a big headache. I'm glad its over.

Holy 10 rep deads Batman. And with a headache. I bet you were glad when this workout was over.

Steve, thanks for checking on me.

5's day, bench, TM 195.

Bench: 45 x20, 95 x5, 115 x5, 145 x5, 165 x15.

DB Rows: 90s x 10, 10, 10, 10, 10.

DB Bench: 65s x 10, 10, 8, 6, 4.

Cable Rows: 150 x 10, 10, 10, 10, 7.

Pec Deck: 115 x10, 10, 10, 10, 100 x10.

Notes: I bumped the TM 10 lbs. rather than 5 because I wanted to. No time for stairs, so I'll have to make up some conditioning tomorrow.

Side notes: Happy birthday to me, I'm 43.

Happy belated birthday, you youngster, you. I hope you had a great day. Maybe you got some new shorts as a b-day pressie? :)

That is some serious repping you are doing on the money sets. Quite a conservative TM, I'd imagine.

Thanks Kimba! Got a new SS Weber Genesis for my B-Day. I'm gonna set it up, watch the Masters, and cook some meat.

5's Day, Squats, TM 315.

Squats: 45 x10, 135 x5, 185 x5, 235 x5, 270 x11.

Front Squats: 185 x 5, 5, 5, 5, 5.

Stairs: 20 flights.

Notes: Go Phil and Bubba! (I have a soft spot for lefties).

5's day, Press, TM 135

Press: 45 x15, 65 x5, 85 x5, 115 x12.

Asst. Pullups (-60) 10, 9, 7, 6, 6.

Dips: 8, 6, 5, 5, 4.

DB OHP: 45s x10, 10, 8, 6, 5.

CG Pulldowns: 160 x10, 8, 6, 6.

Stairs: 20

Notes: Nothing much to mention. Another 5's week down.

3's day, Deads, TM 360.

Deads: 45 x10, 135 x5, 185 x5, 235 x3, 285 x3, 335 x8 (maybe 9, lost count).

BBB Deads: 245 x10, 10, 10, 10, 10.

GMs: 110 x 5, 5, 5.

Stairs: 20 Flights.

Notes: I miss calculated the top set, it should have been 325. Oh well. The BBB set was tough, but I feel like I'm building a base.

Side note: I weighed in at 229.8 this morning, the first time I've been in the 220's in probably 2 years. I can also get into my 38 levis again, when I'm back in my 36s I'll be a lot closer to a legitimate skiing weight.

Good work Jack.

Have you ever thought of switching the schematics around for the BBB 10x5 instead of 5x10 ?

Especially on deads, you can really focus on speed/power without frying your cns.

IMO.

Rick, I think that's a great thought when I get a little stronger. Right now I'm liking what the 5 x 10 on deads is doing for my heart rate. My numbers are going up and my weight is going down, and I'm running off a pretty good calorie deficit. In the short run I mostly need to cut some lbs. off my waistline and build a better strength/conditioning base to work from when I get my fat level under control. (I'm running 5 x 5 on front squats as squat asst. right now because I hate front squats and can't seem get enough air in to do more reps without getting choked out, but this seems like enough given the level of DOMS I get after squat day.)

3's day, Bench, TM 195

Bench: 45 x20, 95 x5, 135 x3, 155 x3, 175 x 13.

DB Rows: 95 x 10, 10, 10, 10, 10.

DB IBP 70s x 10, 10, 9, 7, 6.

CG Cable Rows: 165 x 10, 10, 10, 10, 10.

Pec dec: 115 x 10, 10, 10, 10, 10.

Stairs: 20 flights.

Notes: Onward and upward.

Coming back pretty swiftly now. Thirteen reps on anything is cardio.

Lottsa volume,lottsa work. Must feel awesome jacked after all that.

Jack, it will be intersting to see if all this high rep work will add a bunch of muscle. It has to do something positive.

Late happy birthday. I'll be 43 in August.

Sounds to me like you are coming back very strong. And the dips are back! Very nice.