Joe Average 15th Cycle cycles 1-6

[joeaverage]

Start 10/21
meet Dec. 20 at Crawford's

will do heavy GM's cycles 1,3,5
rehab GM's and hypers cycles 2,4,6

will do slight band tension increase on most days!

#1-1
SSB 640x10 (crushed it) Titan DQ
SSB speed 60 8x2 + 1/2 lg & 1/2 mini 14" box
(Dick Crane 680x12)

#2-1
Sled 300 pounds 4x200ft.
Quick squats 45 1x15 + 1/2 small
WSGM 385x3

#3-1
Bench 350x11 495 x touch
FB speed 65 8x3 + 1/2 medium
(Dick Crane 475x12)

#4-1
sled 235 4x200ft. (run)

#5-1
FBCG 35x5 + 1/2 medium
2B 45x5 same
3B 55x4 same
4B 65x4 same
MGLO 12th 35x6 + 1/2 med & 1/2 mini
13th 75x7 same
pull-ups 90 pounds
( medium bands are new, so I started with same
bar weight as 14th cycle)

#6-1
ME DL 575x3 + dbl 1/2 small
ME SSB 180x5 + 1/2 lg & 1/2 small
(Dick 150x7 + 1/2 lg & 2 sets 1/2 smalls)

#7-1
No sled (raining)
CSGM 505x3
rev hypers 90 2x20

#8-1
sled 335 4x200ft. in am
ME bench 95x3, 115x3 + 1/2 med & 1/2 small
FB Inc. 45x4 + 1/2 small & 1/2 mini
FB Dec 55x3 + 1/2 med & 1/2 mon. mini
(most tension, I've ever started with!)

#10-1
FBCG 40x5 + 1/2 medium
2B 50x5 same
3B 60x4 same
4B 70x4 same
MGLO 12th 45x6 + 1/2 med & 1/2 mini
13th 75x6 same
pull-ups 50 pounds

#1-2
SSB 690x7
speed 60 8x2 + 1/2 lg & 1/2 mini 14" box
(Dick Crane 750x9)

#2-2
sled 335 pounds 4x200ft.
quick squats 1x15 + 1/2 smalls
WSGM 405x3

#3-2
Bench 370x10 515 x touch
FB speed 65 8x3 + 1/2 medium
(Dick Crane 495x8)

#4-2
sled 265 4x200ft.

#5-2
FBCG 55x3 + 1/2 medium
2B 65x3 same
3B 75x3 same
4B 85x3 same
MGLO 12th 65x5 + 1/2 med & 1/2 mini
13th 105x5 same
pull-ups 70 pounds

#6-2
ME DL 605x2 + dbl 1/2 smalls
ME SSB 230x3 + 1/2 large & 1/2 small
(Dick, SSB 240x4 + 1/2 lg & 2 sets 1/2 small

#7-2
sled 335 pounds 4x200ft.
GM's 135 2x15
rev hyper's 90 2x15

#8-2
ME Bench 135x2, 150x1 + 1/2 med & 1/2 sm
FB Dec 70x3 + 1/2 med & 1/2 mon mini
FB Inc 60x3 + 1/2 sm & 1/2 mini

#9-2
sled 200 pounds 4x200ft. run

#10-2
FB CG 70x2 + 1/2 medium
2B 80x2 same
3B 90x2 same
4B 100x2 same
MGLO 12th 85x3 + 1/2 med & 1/2 mini
13th 125x3 same
pull-ups 90 pounds

#1-3
SSB 730x1, 820x1, 900x miss
SSB speed 60 8x2 + 1/2 lg & mini 14"box
(Dick Crane 1000x1) see post

#2-3
Quick squats 45 2x15 + 1/2 smalls
CSGM 605x3
sled 335 pounds 4x200ft.
(doing 2&3 today, moving everything up a day
so we can spectate at IPA Nationals)

#3-3
Bench 390x8 535 x touch(got it moving)
FB speed 55 8x3 + 1/2 medium
(Dick Crane 515x7)

#5-3
FBCG 65x10 + 1/2 small & 1/2 mini
2B 85x8 same
3B 105x6 same
4B 115x5 same
MGLO 12th 165x3 + 1/2 medium
13th 185x5 same
pull-ups 50 pounds

#6-3
ME DL 625 x 2 + dbl 1/2 monster mini
ME Squat 145 x 4 + 2 sets 1/2 medium
(see post)

#7-3
Sled 365 pounds 4x200ft.
Rehab GM's 135 2x15 185 x15
rev hypers 90x 20,15
(back is feeling great!)

#8-3
ME Bench 135x3, 155x3 + 1/2 med & 1/2 mini
FB Inc. 125x6 + 1/2 small
FB Dec. 125x1 + 1/2 med & 1/2 mini

#9-3
sled 265 4x200ft. (run)

#10-3
FBCG 95x6 + 1/2 sm & 1/2 mini
2B 105x6 same
3B 115x5 same
4B 125x4 same
MGLO 12th 165x3 + 1/2 medium
13th 195x4 same
pull-ups 70 pounds

#1-4
squat, with canvas off monolift
765x8
speed 135 8x2 + 1/2 medium
(Dick Crane 800x8)
best cycle 4 set, yet, dropped much faster, good
depth, very fast out of the bottom)

#2-4
Sled 365 pounds 4x200ft
Quick squats 55 x 15 + 1/2 small
WSGM 425x4

#3-4
Bench 410x6 555 x touch
FB speed 55 8x3 + 1/2 medium
(still ahead of last cycles pace, got 555
moving)

#5-4 FBCG 110x4 + 1/2 sm & 1/2 mini
2B 120x4 same
3B 130x4 same
4B 140x3 same
MGLO (some pain in my left pec at the shoulder
so I stopped)
pull-ups 90

#6-4
ME DL 635 x 1 + dbl 1/2 monster mini
ME squat 235 x 3 + 2 sets 1/2 medium

#7-4
Sled 365 4x200ft.
GM's 185 2x15
rev hyper 90 2x15

#8-4
ME bench 185x1, 215x1 + 1/2 med & 1/2 mini
FB Dec. 125x3 + same
FB Inc. 125x3 + 1/2 mon mini
( Thanksgiving workouts are the best!)

#10-4
FBCG 125x2 + 1/2 small & 1/2 mini
2B 135x2 same
3B 145x2 same
4B 155x2 same
(stopped, put ice on chest, little tweaked!)
sled 165 2 x 200ft. run

#1-5
Squat 825 x 7
speed 145 8x2 + 1/2 medium

#2-5
Sled 365 2x200 ft. 265 2x200ft.
CSGM 225 2x10
reverse hyper 90 2x10

#3-5
Bench 425x5 575 x touch
FB speed 8x3 + 1/2 medium

#4-5
Sled 200 4x200ft.

#5-5
FBCG 145x5 + 1/2 small
2B 155x4 same
3B 165x3 same
4B 175x2 same
MGLO (skipped, pec still tweaked)
pull-ups 45 pounds

#6-5
DL 655 x 1 1/2
ME squat 325 x1,1 + 2 sets 1/2 medium

#7-5
no sled, snow storm
GM's 135x5,10,10
rev hypers 90 x12,12

#8-5
ME bench 225x1 + 1/2 med & 1/2 mini
FB Inc. 175x3 + 1/2 monster mini
FB Dec 175x3 + 1/2 medium

#10-5
FBCG 155x3 + 1/2 small
2B 165x3 same
3B 175x3 same
4B 185x2 same
MGLO 215x5 same
pull-ups 70 pounds

#1-6
Squat 905x4
(no speed today, maybe tomorrow)

#2-6
GM's 135 2x10
sled 265 4x200ft.

#3-6
Bench 440x5 525 x touch
FB speed 55 8x3 + 1/2 medium

#5-6
FBCG 165x1 + 1/2 small
2B 175x1 same
3B 185x1 same
4B 195x1 same
MGLO (skipped, pec a little sore)
pull-ups 90 pounds

#6-6
ME Squat 325 x 2 + 2 sets 1/2 medium

#8-6
ME Bench 235x1 + 1/2 med & 1/2 mini
FB Dec. 185x1 + 1/2 medium
FB Inc. 185x1 + 1/2 monster mini
GM's 45 3x10
Rev Hypers no weight, 3x15

Game Time!