Not the workout log you are looking for

[meguro]

My wife never misses an opportunity to comment every time I have a snack.

[MMX]

Yeah I eat little snacks all day! Lol.

[curlbroscience]

I'm hungry like the wolf.....

[curlbroscience]

Deload Week 4 (40% 50% 60%) 5/5/5

Deadlift (90, 112.5, 135) 5, 5, 5
Bench Press (80, 100, 120) 5, 5, 5
Squats (90, 112.5, 135) 5, 5, 5
DB Overhead Press (24, 30, 36) (3 ladder rung, Double 24kg OH Press with the 25lb KB Pullup) x 3

Variety week. 20 minutes steady heavy bag work jab/move/teep when tired. Test 1 mile run number. Try some running this week too.

[curlbroscience]

Deadlift (156, 180, 204) 5, 5, 5 +5
Bench Press (130, 150, 170) 5, 5, 5
Squats (152.75, 176.25, 199.75) 5, 5, 5 +2
DB Overhead Press (3 ladder rung, CnP/Pullup) x 3

LSD type bag work or shadow boxing this week.

Notes: Increased 1RM basis for DL, and OH Press by 10#. Squats increased by 5#. BP remains the same.

[curlbroscience]

Deadlift (170, 195, 215) 3, 3, 3 +4
Bench Press (140, 160, 180)
Squats (164.5, 188, 211.5) 3, 3, 3 +2
(3 Double 24kg KB Overhead Press/Pullup Ladder) x 3

Timed heavy bag rounds.

[curlbroscience]

Deadlift (180, 205, 230) 5, 3, 1 + 3 or 4, lost count at the end.
Bench Press (150, 170, 190) 5, 3, 1 + 3 ;D
Squats (175, 200, 225) 5, 3, 1 +2
Overhead Press (90, 102, 114) 5, 3, 3

Finisher 10 rounds Heavy Bag :30W/:50R

Non-lifting days: Shadow boxing/Heavy Bag Combinations/Long Knee/Knees.

[MMX]

Nice. I am seeing the progress.

[curlbroscience]

Cycle 2 Review

Feel fresh, core feels much stronger.

Cardio wise I feel good.

At the end of last week I felt very sluggish on the bag, but that could be due to lack of sleep. Adding in some jump rope work on the cardio end to keep things fresh for cycle 3.

Skipping Week 4 deload on Cycle 2 because I will be on vacation in 4 weeks. Will take a deload break then.

Highlights of Cycle 2:
Looking at weight lifted for highest reps and heaviest 3s

DL: 215 x 7, 230 x 4
BP: 190 x 4, One rep higher than last cycle's max x rep
Squat: 200 x 7, 225 x 3
OH Press: Double 24kg KB x 5, 114 x 3,

For Cycle 3

After two cycles, bumping up BP by 5 lbs.
- Technically lifting my goal of BW BP. Maintain strength in this exercise, and increase it through the
OH Press by 5 lbs
- Will start to transition from KB pyramids to strict barbell OH Press to push more weight. Use this exercise for the majority of my upper body work along with pull ups.
DL up 10 lbs.
- Feel pretty confident about this lift and probably can pull more.
Squats up 5 lbs.
- At 1.34x my body weight I am going to bring this lift along slower than DL.

[curlbroscience]

Bench Press (135, 155, 175) 5/5/5
Dead Lift (160, 185, 210) 5/5/8
OH Press (80, 95, 105) 5/5/5
Squat (156, 180, 204)

Sister-in-law is in town this week until Wednesday.

She's a level 2 RKC so I will do some KB form check with her particularly on my swing form and clean.

I think I have been pulling lately on my swing (or at least she tells me from my description) because of the pull on the upper middle back during reps. She says she sees that a lot on clients that do addt'l deadlifting.

Going to keep the assistance work to a cardio recovery until Thursday to do some work with her at home.

M - W Shadowboxing, Jump Rope
Th - F Dumbbell Complex and Heavy Bag

[MMX]

Man that is awesome.

I wish I had access to an RKC that was family lol!!

[curlbroscience]

My wife and I wish their family was much closer. It's as much as a time difference between so visits are at best once a year.

I still remember the first time she laid ETK on my lap. I was a big Ross head at the time so high technical lifting was the polar opposite of my current work outs.

We rushed out to Target and grabbed the biggest bell they had a 25 and she showed me the swing.

Workouts have never been the same since.

[MMX]

That's great.

I really really like the RKC system. Its smart and you can tell it is made to make you stronger not at the expense of killing yourself.

I love Ross too but mostly I use his stuff for my light conditioning days. (jump rope,odd object complexes and burpee's..)

[meguro]

Nice progress on the four lifts, sotacram.

[curlbroscience]

Thanks guys, thinking of converting to a 2-day lifting split.

OH Press/Squats and Bench/DL