The experimentation and program change-up continues.

“Week 1”

• “5 reps” – Deadlift (working max: 305#)
  • 1x5x125 (warmup)
  • 1x5x155
  • 1x3x185
  • 1x5x200 (work)
  • 1x5x230
  • 1x10x265
• Asst. #1 – Good Mornings
  • 5 x 10 x 70
• Asst. #2 – Hanging LegHip Raise
  • 5 x 7 x BW
• GPP – Stationary Bike
  • Tabata style
  • 2 minutes slow, about 60-80 RPM (warmup)
  • 8 “reps”, as fast as I can, about 110-ish RPM during the 20 sec, about 60-80 during the 10
  • 2 minutes slow (cooldown)
• DeFranco Agile 8
• Grip
  • 3x10xT, 2 sec. hold between reps
  • 2x3x1, 2 sec. hold

There’s not a lot of changeup to the deadlift days, compared to cycle 4, in terms of general program changes. But there were a few changes that were last-minute decisions, and 1 mistake. 🙂

The deadlifts went fine. I cranked out 10, figured that was enough tho I probably could have done at least 2 more. I just wanted to leave some in the tank because I was rather sore from yesterday (huzzah rest-pause). I normally don’t work out 2 days in a row but had to this week because the gym was closed Monday due to Christmas. Recovery is important to old-fart me.

Good mornings are fine as well. I need to remember to not try to keep my eyes level with something “out in front of me” because that doesn’t allow me to get low enough. Need to let me eyes drop a little bit, or pick something lower/further out.

Hanging leg-hip raises are ok… my right shoulder continues to give me some issues, not really sure what it is, but it sometimes makes it difficult to do these. Consequently these didn’t go as well as I would have liked.

Now sprinting… as I’ve noted, my right knee is hurting and the pounding on the pavement from sprints is really making it hurt. I do not want to risk knee problems, a blow-out, something that affects my deadlifting, my squatting, or just my ability to get around! I will probably go back to sprints someday, but I’m going to need to drop some weight first — something that’s taking a higher priority for me. I was Googling around yesterday for exercises I could do Tabata-style that would fit well into things. Well, the original Tabata study was done on a stationary bike, so why not. Involves the knee, but not the impact, so let’s try it. I did it today and well… I just did NOT feel all winded and dead afterwards, which you should. I probably need to jack up the bike’s resistance a bit more (had it on “3”), and so I’ll continue to play with that. I also will try to find the original study itself (instead of all the summaries of it) to see exactly what protocol they used and attempt to replicate that and see how it goes. The bike may not work out, but for now it’s what I’ll try.

I’m also going to try to see how I can work the Agile 8 to be a bit more Tabata-like. Not all parts of it can lend to it, like the foam rolling. But the mountain climbers? The groiners? For sure they will work you. It may not be a strict Tabata thing here, but I may try to do something like right after I get off the bike, go right to the mountain climbers, the groiners, the rollovers into V sits, fire hydrants, then do the hip flexor stretch, then the foam rolling. And do them Tabata-like, so it’s not 20 reps of climbers but 20 seconds, then rest 10 seconds, then do groiners for 20 seconds, rest 10, and so on. That might add a little more work to the mix, y’know? I know that the Agile 8 has given me a little extra work and after tough days has been hard to get through, so hey, why not just add it to the mix?

Grip work. I pulled out the “T” gripper and thought “Gee, am I just feeling weak today? Did the deadlifts and leg raises take that much out of my grip today?” But I cranked along for 2×10. Then I pulled out the other “not-1” gripper… and upon noticing how easy it was I had a “V8” moment and realized I started with the more difficult gripper. Oh well. 🙂 But it was cool, and told me to jack up my grip work. So I went ahead and did another 1×10 with the “T” (for 3×10 total). Then I did a 2×3 with the “1” and if I couldn’t get the gripper fully closed I used my other hand to close it and then had the one hand hold for 2 count before releasing. I’ll probably jack up my gripper work this way from here out, may even drop the “S” gripper at this point. Next time I need to order from EliteFTS, I’ll probably put in for the “2” gripper, maybe the “1.5”.

Anyways, a generally good workout.