Whole Body (EES-3)

Thurs, 30 Oct 19

KB Swings: 17x3x25
Farmer's Walk: 50x100 paces
Squats: 135x5, 225x3, 275x2, 295x4, 305xF, 315xF

I'm not having a lot of luck lately.  Felt my left hamstring start to tweak on the 4th rep of the 305.  I don't know why my body is being so fragile lately.

Whole Body (EES-2)

Weds, 30 Oct 19

KB Swings: 17x3x25
Farmers walk: 100x50 per hand
Squats: 135x5, 4x225, 3x275, 295x2x5
Bench: 135x5, 185x3, 205x2x5
Chins: (bw 221) 10, 6, 5

Today went pretty well.  I broke the chins up a bit.  

Whole body (EES-1)

Mon, 28 Oct 19

KB Swings: 17x3x25
Farmers walk: 100x50 per hand
Turkish Get Up: 17x2x5
Squats: 135x5, 4x225, 3x275, 305x1, 315x5, 295x5
Bench: 135x5, 185x3, 205x2x5
Chins: (bw 221) 2x10

Doing a modified (read: bastardized) Even Easier Strength.  The first few movements are straight cardio and mobility, then comes the work.  It's been a while since I've run this program and I've had good results in the past.  I'll have to look up exactly how to program it.  I had to dial the squat back after the first set to 295 and the bench should probably have been 185.  The goal is to keep things snappy.

Week 1 Day 1: 2x5
Week 1 Day 2: 2x5 (can be easier than day 1)
Week 1 Day 3: 5-3-2 (5 reps. add weight 3 reps, add weight 2 reps)
Week 1 Day 4: 2x5
Week 1 Day 5: 2x5

Week 2 Day 1: 2x5
Week 2 Day 2: 6 singles add weight for each
Week 2 Day 3: 1x10
Week 2 Day 4: 2x5
Week 2 Day 5: 5-3-2

Repeat until 8 weeks have passed.

Notes: http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/

Just a light workout

Fri, 25 Oct 19

Squats: 135x10, 225x3x10
Chin Ups: BW (225)x3x10
Curls: 65x3x10
Farmers Walks: biggest kettlebells I could find x 8 laps around the gym.

Just a quick workout.  I wasn't feeling too energetic today and I'm still nursing some injuries, so I just thought I'd do enough to keep my muscles stimulated.

Deadlifts

Thursday, 24 Oct 19

Chinups: BW (225)x12, 10, 8, 6

Deadlifts: 135x10, 225x10, 275x5, 315x5, 365x3x2

Curls: 45x15, 75x4x10

Took it easy today.  Got in plenty of chinups, good sets of deadlifting and some curls with the ez-bar.  No discomfort.

Back to it

Tues, 22 Oct 19

Squats: 135x10, 225x5, 225x6, 225x7

Chinups: BW 225x4x8

General upper body

Weds, 9 Oct 19

With my left palm being still tender and two groin pulls I decided to take it easy today.  Light, high rep work mostly dumbbell and cables.  Bench press for 135x3x15.

Candito Six Week Program - Day 14 Fail

Tues, 8 Oct 19

Squats: 135x5, 225x5, 275x5, 315x2, 335x1, 345x2x4, 345x3

Pulled my left groin muscle on the last set and last rep.  Ugh.

Clearly I'm not getting what I need out of this program.  Time to re-evaluate.

Candito Six Week Program - Day 14 Fail

Thurs, 3 Oct 19

Damn.  Pulled my right groin muscle warming up.  I don't think I was warmed up enough, and felt the strain on my 315x1, still on my 335x1, and could only muster 3x345.

I'm off Monday so I'll take tomorrow off and see how I feel Tuesday.

Candito Six Week Program - Day 13

Weds, 2 Oct 19

Bench: 135x5, 185x3, 205x10 (AMRAP)
DB Rows: 70x2x12, 75x2x10
Standing DB Press: 40x3x12
One Arm Cable Flyes: 50x3x12
Face Pulls: 100x3x15

Went good.  I only did one set of lat pulldowns as I felt I really hammered my lats well today, and just did them yesterday anyhow.  Was nice to pop out 10 reps for the bench AMRAP set.  Might have been an 11 in there, but I fail to see the point of going above 10 on such a big movement - especially where my palm is still quite tender.

Candito Six Week Program - Day 12

Tues, 1 Oct 19

Bench: 135x5, 185x10, 200x8, 205x6
DB Row: 65x12, 65x12, 70x12, 75x10
Standing DB Press: 40x3x10
Lat Pulldown: 125x10, 135x8, 145x6


I managed to get through the workout by substituting OHP for DB Press.  It was easier on the sore spot on my palm.  I managed the bench by repositioning my hands so that the bar missed that portion of my hand.  I also did 3 sets of 14 rep face pulls and 3 sets of 14 rep one arm cable flyes.