Mediocrity thy name is me.

Deadlifts
135
225
315
405
435x4x2
Belt and straps

Squats
20x10
60x1
80
100
120
130 Add belt
140
142.5
145
150x0
Upper back and abs feel strong. Hips and legs feel weak.

Shrugs
150x26
180x6 8
140x16

KB C&P
20x10
40x6x1

Dead stop press
20
40
60
80
Wow that's surprising.
85x0 0
82.5x1
85x0
So this is almost exactly the same as my clean and press. Surprising.

Cable karlsen laterals
40xfailure

Plank
1:10

KB swings
20x25/25 30 5/5 10
in 2:59
Not bad at all

double ew tee eff

Squats + chains
BAr x10 10
60x3
80x1
100x1
110x1
120x1
125x1 Add belt
127.5x1
130x1
132.5x1
135x1
137.5x5x1
Oof

Clean and press
60x2
65x2
67.5x2
70x2 Add belt
72.5x2
82.5x1
65x8
Was supposed to be 75 on that down set, oh well

SLDL
60
100
140
170
200x0
170x1
Burned out

Side bends
100x10

Swings
15 14 13 12 1 2 3
Gasping for air, first four sets were unbroken

So So

pull ups R/P
1 2 3 4
Hands killing me

Deadlifts+chains
135
225x1 1 1
315x1 1
405x1
Remove chains
435x5x1
Pretty easy

Spider lift
225
245
265
285
305
315x0
275x3
Lost the groove

KB C&P
20x10
32x2
40x3/3
Not bad

Dead stop press+chains
20
40
60
70x0
60x5x2
In retrospect a 10kg jump was a bit much to expect

Squats
60x3 3 OW
80
100
120
Add belt
140x0
Fuck....leave it there

Shrugs
140x12 12 12
180x3

Plank
1:40

Deck squats 21 in 4:30
Tabata airdyne
Took it relatively easy on these

Hole in my hand

Power clean up to 100kg
102.5x0 0 0
I'm gonna blame this on my hands

Speed deads +chains
100x1 1 1
Add matts
100x1 1 1
140x10x1
Sumo+matts+chains
140x10x1

Speed bench
185x5x3

GHRx3 sets
Stiff arm pull downs X a bunch

Out of gas

FOCUS!

2 scoops NO Explode

Squats
60
80
100
120
140x1 belted
150x0
Add chains
60x1
100x1
120x(1 2 3)*3
Last 2 triples were belted

Clean and press
60x2
65x2
70x2
75x2
77.5x2

SLDL off mat
70x5
100x5
160x3
180x1 straps
160x6
That last rep took a half hour to lock out

DB C&P
40x1 2 3 4 5 4 3 2 1
Pretty easy

Eliptical intervalsx10 minutes

ugh

Early AM
ran a half mile

generic warm uppery

Deadlifts+chains
135x10
225x2
315x2
405x2 2 2
Add short minis and belt
405x2 2
Woof
Spider lift
225x1
245x1
265x5 Not too hard
285x0 upper back gave out

KB C&P
20x10
40x2
Lotta lean on the right side

Dead stop press+chains
up to
60x10x1

Squats+chains
60x3 3 3
80x1
100x1
110x1
125x1
Oh god so heavy
127.5x1
130x1
called it here

Shrugs
60
100
120
140x5
160x5 5
190x3
200x2
160x5
Used straps since my hands were hamburger

Swings
20kgx11 10 9 8 7 6 5 4 3 2 1
Alternating sides
total 132 in 4:05

Dead speed

Ran a mile

Power clean up to 100kg
Deadlift plus chains
140kgx10x1
<60 seconds rest
sumo+chains
140x10x1
<60 seconds rest

Nothing else worth recording

Focus and nausea

Early morning

Squats+chains
20kgx3
oof
60x2 2
80x2
100x2
115x(1 2 3)*4
up another 5-10 kg

1 arm standing cable rows
50x10
60x10
70x10
80x10
90x10

Press
60x5
65x2
70x2
72.5x2
75x3

SLDL off matts
60x20
140x5
160x1
Had more in me physically but mentally I was drained

Swings
25/25 25/25 5/5
Sit ups
25 25
in 8:30
FRIED

Unfocused but better

Skillful thoughts produce skillful workouts.
Pull ups
Regular/neutral/wide
5/5/5 4/4/4 3/3/4 2/2/2 1/1/1


KB C&P
20kgx10
32x1
40x6x1

Deadlift
135
225
315
405
455 belt and straps
505x0 ok fine, this will be my projected max

Spider lift
135
225
315x0
225x5
245x2 5
That last one was brutal, back and abs were burning. Keep these up!

Dead start press
40
60
Add chains
60
62.5
65
67.5
70
72.5
75
Booyah

SHURGS
60x5
100x5
120x5
140x5 5
160x3 Mixed grip here I think
170x3 Being generous calling these shrugs
140x8
60x a fuck ton

Side bends
75x25

Squats+chains
60
80
105x1 AUGH
Add belt
105x1 2 3 1 2 5
Not bad worked hard and got the reps. Up 5-10kg next time. Scary how much the belt helped

Goblet squats
16kgx25
This was supposed to be conditioning but I was dead.

V-ups and supermans

Yesterday

Unfocused and weak

Squats up to 135kg belted

C&P
75x2 2 2
Pretty easy

Deadlifts+chains
135x2
225x2
315x2
Add blue mat
315x2
405x1
remove matt
440x1
Ugh hard

Sumo deadlift+short minis
315x8

Swings
20kgx40/40 then sets up to 150 total reps in <10 minutes

Another shitty unfocused session

Planks 20 seconds each position reg, left foot,right foot, left arm, right arm, reg

v-rows
205x7 7 7

Squats up to 130kg belted, pretty easy actually
Add chains
105x1 2 3 4 1 2
Right inside ankle gave me some stabbing pain so left it there. This is sad.

some ghr's not worth recording

SLDL up to 170kg, not bad
100kgx10
120kgx8 I need to remember how to work hard

Spider lift
140kgx1 because I can

DB push press
100x3x1

Core and back were fried.

Just not there

v_pull down
175x5x5

KB C&P
20kgx10
32kgx1
40kgx1

C&P
60x1
70x1
72.5x1
80x1
82.5x1
Not bad

Deadlift+chains
135x2
225x2
315x2
435x2 1
Lower back felt dodgey and head just wasn't in it

DB deads+chain around neck
100x5 5
Again no heart

Shrugs up to 170kg

Swings
20kgx10 9 8 7 6 5 4 3 2 1
per hand in 3:30, 110 reps never put the bell down

Augh!

Press with chains, from pins
60x5x1
Surprisingly hard

Squats with chains
Oly/W
60x3/3
70x3/3
80x1/1
90x1/1
100x1/1
110x1/1
Drop the wide
125x1 Belted
Drop the chains
130x1
20kg off my best

Sumo deadlift +minis+chains
135x3
225x3
315x1
415x0
fried

trx push upsxblah
trx reardeltsx blah

20kg kb snatch 25/25 in under 5 minutes.
Ugh, tired and sore and not performing well...

BACK BITCHES

Squats with chains
60x5
80
100
110
120
All pretty fast, stopped here

OHP
60x5
bar+chainsx10
Felt crummy

Deadlifts short minis+chains
135
225
315
405
Remove bands and chains
405x1
Add belt
500x0 Just missed it oh well.

1 DB PP
100x1/1

Swings
40kgx13 13 13
Woof
Need to stretch.

Win some, lose sum.

BW 218

Pwr snatch
60x1 1 1
70x1
72.5x8x1
Pretty easy

Squats
72.5x3
80x2
100x2
120x2
140x1
150x1 Belted
200kg walk out
240kg walk out
160x0 Bailed. Got tossed forward.
So the squat cycle is a bust. but that's ok. Focus on ladders and swings for a while.

Deadlifts
135x2
225x2
315x2
405x2
495x2
pretty easy...
535x1
Belt and straps this was brutal. A true max

1 Db C&PP
100x2*2
100x6/3
just lost control lefty

C&P
60x2
70x2
72.5x6x2
Next time 6*3... that's right RSR for the OHP

V-pull down
210x5
235x3
255x3
200x6

leg press+dbled minis
4plates/side
10 Shoulder width
10 duck
Just going for some volume here. I need to stretch so I can do power squats.

Plank
1:00

bah

Gym was hosting an event so no squats or pulls

Bench up to 285x1
225x10

KB snatch
24kgx20/20 10/10
Never put the bell down.

Burnout

No desire

Power clean and split jerk up to
105kgx6x1
not bad

Dl lock out up to 7 plates

Z press up to 60x5

Db shrugs
100x20 15

Kroc row
100x10

Swings
40kgx4x10

tried squats and lower back was sore enough I didn't want to push it. I need to stretch and don't want to. I may have burned out on this squat program. Maybe the swing program and ladders? We'll see monday.

Everything is ruined forever.

Squats
60x2
100x2
120x2
140x1
150x1 Awful
137.5x3 2
Called it here, eat a lot and hope to redeem myself monday

Deadlifts+chains
135
225
315
455x5x1
Sumo
455x1
Remove chains
405x5

KB C&P
40kgx4

Db c&j
100
115x3x1

done

Lost it. Now I found it.

BW 228 Wooo fatter and weaker from time missed and shitty living. Back at it.

Squats up to
130x5x5
All belted
Right knee hurt. But got these done.

Deadlifts+chains
135x2
225x2
315x2
405x1 Knew I was in trouble here
480x2 2
Second set was belted
Dropped the chains
480x2 Still belted.
Leg drive SUCKS. Deads off a plate may have made it weaker... DB deads next time?

All I had time for.

Phoning it in

Listless. Feeling weak. No motivation even after caffeine.
BW 225

GHR
1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
Not too bad

Wide grip pull ups
bw*(1 2 3 4)*3
On to 1 2 3 4 5

OHP
60x6
70x1
75x1
82.5x1 2 1
OOF. Alright back down to 75kg for ladders. Still I doubled 181 lbs on an off day not bad.

Farmers
110x3x50ft
Easy but a little mid back pumpage

DB press
40x15
Called it here.

Easy or impossible dammit!

BW 225
Korean BBQ for the win

Treadmill
5 minutes 3mph 10%
Medball throws
20lbx10

SKWATZZ!!
20kgx10
60x5
80x2
100x2
205xwalkout
125x6x6
Last two sets were belted

KB C&P
16x10
20x5
32x3
40x3
Could've done 4 but stuck with the plan

DL+Chains
135
225
315
405 mixed
455x5x1

Seated snatch
30x4x15
SLOPPY. but done

Swings
32kgx100 in 7 minutes

Standing partial ab wheelx blah
Out of time

urgh

tired
bw 224
treadmill 3mph
5 0%
5 15%
5 0%

GHR sit up
16 16

DB bench
55x10 10 10
70x15 10 10 10

front squat+ chains, couple links on the ground
20x3 3 3
60x3 5
80x1
100x1
20 minutes
25 reps mostly doubles. Brutal.
Cycle back to 75kg

trx push ups
7x5
Neutral pull ups
5x5
trx rear delt fliesx3 sets
nice pump on these

DB flies
25x8 8
DONE

Pow3r cl33ns!

BW 224

Power clean and SJ
60x3
80x1 1
100x10x1
Some were sloppy most were good. up 2.5kgs again.

Squats
60x5
80x2
100x2
125x6x2
These felt awful. Just like last time this cycle

GHR+GHRext
7+0
5+1
5+1

V-rows
100x25
160x10
205x5 5 5
160x11

Bench
135
155
175
195
225
245
265
285
All pretty easy and smooth. Moved my grip to ring fingers on rings and felt much stronger
Add doubled minis (50lb DB's hover)
195x5x3
Not bad at all.

2 DB clean and press
60x1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
Woot, back down to 55 then two more steps forward.


Swings in the park
12 minutes
24kgx180
Modest performance 15 swings/minute

Down with the sickness but not down with the sickness.

Or something
BW 223
tired. sick. slow. unenergetic.

Dreadmill
3.5mph 5% incline 10 minutes

GHR SR+GHR
(1+2)*5
Used a red band on the first rep to increase the stretch reflex

Wide grip chins
(1 2 3 4)*2
Pretty easy actually. though afterwards it was painful to lift my arms over my head.

OHP
20x10
40x5
60x5
70x5 RPE 8
80*(1 2 3)*3
Not bad. Had to use a narrower grip and rush the triples. But got'em all. Next up 82.5kg

leg press
90x20
180x20
270x25
done

seated calf raise
100x20 20 20

trx ghr
5 5
fucking hard

2 db press
35x4x10

too drained for anything else.

DEADS!

BW 222
Poor sleep this weekend
2 extra strength tylenol
2 scoops NOExplode
2g tyrosine

Treadmill 3mph 5% incline 10 minutes

Overhead throws
10lbx20
Throw, walk to the ball, throw.

Jumps
24"+26"
3 2 1
Oof

Power snatch +OHSQ
40
60
70x10x1
1 fail in here, bump it up 2.5kg next week

BUP Press
16x5 4 5 5
meh

Squats
60x2
80x2
100x2
110x2
125x6x5
All the work sets were belted. Tired, right knee hurt, weak. Need more ab work. Took for ever but got them all done.

DEADS off bumper+chains
135x2
225x2
315x2 (double overhand)
455x4x2 (straps)
These were fucking brutal. The lock out on the 2nd rep of each set took forever.

Called it here. This workout ran way long and I'm crushed.

Quicky

FSQ
60
80
100
110
120 belted
add chains, remove belt
60
100x20 total reps in 20 minutes
Almost entirely singles. Chains were set up differently, feeders were maxed out left some more chain on the ground. I think I can do 50 reps with this set up, but doing reps with fronts is fucking hard.

Neutral pull ups
5x5
Super setted with
trx push ups
5x6
Done

24kg swing
102 in 3:35
22 of those are two handed

Bit of a stretch

Stupidly fell off the wagon. It shows.

BW 223
Dreadmill
Random 10%
3mph*5 min
4.5*5min

FG pronated/neutral
1/1x5
10lbx5x1/1
Not bad

Power clean and jerk
60x3 1
80x1 1
90x1
100x8x1
Some sloppy cleans here I think a tight upper back was preventing me from whipping the elbows around resulting in some wrist strain

CDL+Shrug
120x5

BSQ
80x2 2 2
90x2
100x2
110x2
125x6x2
Harder than I want it to be

Bench
135x3
155x3
175x3
195x3
225x5x3
Slow, some wrist pain

V-row, wrist pain so nothing here...shit

2DB C&P, clean for every press
55x1 2 3 4 5 6 1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
WOOOO 56 reps, more weight and volume. probably not smart next time be more reasonable about the volume. Regardless this was good work.

KB snatch
20kg 10 minutes
100 reps. Sad, but didn't push it. Wrists still act weird on snatches.

Ab wheel
10 10

Dreadmill

Shitty treadmill since the good one was taken
5min 3 mph
3 intervals 10%grade 5.5mph 1:1
4 intervals 10% grade 5.5 mph 1:1/2
then some more walking. Pretty easy.

Swings are the devil

BW 223
5 minutes on a hamster wheel

GHR
1 2 3 4 5 1 2 3 4 1 2 3 1 2 1

Pull over
50x3x15
Some pain on the left side...

OHP
20x10
40x6
60x1
70x1
77.5x(1 2 3)*3
Not even all that hard really. Wrist was ok for the most part as well.

leg press
270x15
360x10
450x10
took it easy here

calf raise
270x30 left ankle hurt

2 DB press
40x15 15 10 10 10
oof

Burpees
(1 2 3 4 5)*2
1 2 3 1
37 reps in <5:00
Shoot for 50

Swings
20kgx100
2:55
Never put the bell down. Hello glutes.

Draggin' ass

BW 223 hooray upward trend
5 minutes on the eliptical since all the treadmills were taken

Jumps
Seated
12"+20"*1
12"+24"*3
12"+26"*3

26"*1
32"*1 with two step lead up

Wide pull up
(123)*3
GHR
6x4

Pwrsnatch+ohsq
barx3
40x1
60x1
70x8x1

Squats
70x2
80x2
100x2
125x6x4
Last two were belted. This sucked but I got it done.

KB C&P
20kgx5/5/5/5
32kgx2/2
40kgx4x2

Deadlifts+chains
135
225
315
405
455x5x1
Pretty easy actually

FG3rd pin press
20x5
60x3
70x2
80x3x2
Not bad

Seated snatches
30x5x10

RKC min
32kgx12min
40
30
35
105 total, 84% of my best on an off day. Not too bad.

leg lifts*25

Dan John was right!

Felt like shit. Weak and lethargic.

BW 220
Tread mill
5min at 3mph 10% incline
3 intervals (1:1 minute) 5 mph 15% incline. Add an interval every week.

HLR
3 2 1 3 2 1 3 2 1

GHR+GHRxt
5+2
5+3

DB bench
50x5x15
bump it up next time

Flies
20+redbandx15 5

rack supported rear delt raise
30x3x10

Kai greene front raise
25x15

Front squat 60kg+chains
15x3
1x5
in 20 minutes. This wasn't too bad. Add 20kg next time.

Booyah!

BW 220 little low
Treadmill 5% incline 10 minutes 5 @5mph 5 @3mph

Jumps
16"+16"
3
10lbx3x3
16" 20"
3
16"+22"
3
16"+24"
3
24"x1
30"x1

FG pull up
10x1
10lbx6x1

PC+SJ
60x1 1 1
80x1 1
100x6x1
Oof. Harder than I'd like. Some pain in the right wrist when lowering the jerks

BSQ
60x3
80x2
110x2
110x2
125x6x2
Again, oof.

Bench
45x3
135x3
155x3
185x3
215x5x3
Piston like and solid. Some wrist pain.

V-row
115x13
190x10 10 10
Not bad. 4 more reps per set, one less set. Four more reps total. Up the weight next time
145x15

2DB C&P, clean for every press
50x1 2 3 4 5 1 2 3 4 1 2 3 1 2 1
35 reps total, this is either a great idea or a terrible idea... No wrist pain here.

ezcurl bar, rev curl
40x20

seated calf
45x20
90x20 20 20
Hard but good

GHR sit upsx20
rev hyperx20

Burpeesx1 2 3 4 5 1 2 3 4 5 in <5minutes
Next time go up to 6
This was an attempt to go easy on the wrist and still get some cardio in

Head harness
redbandx55

swingin' and running

swings
20kgx60
Snatches
20kgx50

dead stop snatches
40kgx5x1

Running
Treadmill 3-5mph on random 1-4% incline
first 10 minutes and last 5 minutes at 5mph

Early in the AM

Wrecked from yesterday
BW 224, excellent

Dreadmill 3 mph 5% incline 15 minutes
Easy HR ~128

GHR
8x3

Pull up
(1 2 3 4)*2

OHP
60x3 3
70x1
75x(1 2 3)*3
My right wrist was really hurting on some of these
not sure why...

2DB OHP
30x20 12 11 10 10
God I suck at these

Swings
12 minutes
20kg
70
30
25
Took it easy ~70% of my best

SSSKKKWWAATTZZZZ

bW 220

treadmill 10 minutes all sorts of speeds and inclines

GHR sit upsx3 sets

DB pull overs
50x10 10 10
I like these

Power snatch+OHSQ
40x1+3
60x1
70x6x1
Easy

SKWATZ
70x2
80x2
100x2
125x6x3
Need to stretch my hips, but other wise very good

calf raise
125x16

KB C&P
40kgx3x2
Not bad, last set was the easiest. Need to warm up more.

Deadlifts off 20kg bumper +chains
135x2
225x2
315x2
425x5x2
First set without straps, these were not anywhere near as hard as I thought they would be.

FG third pin press
60x1
80x1
82.5x5x1
easy when I got the groove right

Seated snatches
35x10 10
20x15

Leg extension
90x3x30s
Leg curl
60x3x30s
God these suck.

Sysiphean beginings.

I hate the start of new cycles. I always feel weak.
Coffee
2 scoops whey in water

Treadmill 3-4.5 5% incline 15 minutes

Seated jumps
12" over 22"
3x3

RTW
20kgx20/20
32kgx10/10

Canonball toss
20kgx1 set

Halos
20kgx12/12
GHR
6 6 6
Watched Dave Tates "One Movement" on GHR's and noticed I was setting up with my knees too high.

Sit ups
choked redx2 sets

V-row
190x4x6
Humble beginnings...

BSQ
40x3
60x3
80x2
100x2
125x6x2
Woof.

Bench
135x3
155x3
185x3
205x5x3

Whipped.

PLANS

Gonna do the RSR again, but the extended Masters version. So only 2 squat days a week 80% this round will be 125kg. Need to remember to eat more.
Week 1
day1 6x2 @ 80%
day2 6x3 @ 80%

Week 2
day3 6x2 @ 80%
day1 6x4 @ 80%


Week 3
day2 6x2 @ 80%
day3 6x5 @ 80%



Week 4
day1 6x2 @ 80%
day2 6x6 @ 80%


Week 5
day3 6x2 @ 80%
day1 5x5 @ 85%

Week 6
day2 6x2 @ 80%
day3 4x4 @ 90%

Week 7
day1 6x2 @ 80%
day2 3x3 @ 95%

Week 8
day3 6x2 @ 80%
day1 2x2 @ 100%

Week 9
day2 6x2 @ 80%
day3 2x1 @ 105%


I'll do the same deadlift routine but with a 535 projected max, and I think I'll most or all my pulling off a platform, with chains.

Wk 1 - 425 x 2 x 5
Wk 2 - 455 x 1 x 5
Wk 3 - 455 x 2 x 4
Wk 4 - 455 x 1 x 5
Wk 5 - 480 x 2 x 3
Wk 6 - 455 x 1 x 5
Wk 7 - 505 x 2 x 2
Wk 8 - 455 x 1 x 5
Wk 9 MAX!
Off a platform with chains would be tough...but I think I can handle it and I think it'll dramatically improve my lifts.

Pressing will continue to be what I've been doing with a few switches

Monday
KB C&P
3rd pin press

Tuesday
OHP ladders
2 DB press

Friday
Chain bench
Floor press

Saturday
DB bench
laterals/raises/flys

Non squat days will be 50 reps in 20 minutes thing with one day being OHSQ and one being FSQ+chains. FSQ+chains will be after heavy days so on tuesdays and OHSQ will be after light days so Saturdays. Power snatch and clean will continue on the chad program.

Continue with swings for cardio. Remember to Be careful with assistance.

Maxes of maxes

2 scoops whey in water
1 red line
1 scoop NOExplode
2 extra strength tylenol
2g tyrosine
YEAH!!!

BW 220
treadmill 3mph 13% 5 minutes

SKWATZ
20kgx5 ugly
60x2
80x1
100x1
120x1
Pretty
140x1
150x1 belted 10kg PR
155x1 15kg PR!

Deadlifts
135
225
315
405
475
500 Straps+belt
Nice!Slow stiff legged. Just below my knees I ran out of leg drive, thought I was done but I'll be damned if it didn't just keep coming.

Leg press for fun
up to 630x1
Calves on the leg press
270x50

Pull ups Prone, Wide, neutral
BWx(1 2)*3

DB bench
50x20 20 12
WWOOO that sucked

RKC minimum 12 minutes
20kg
110
52
10
172 swings in 12 minutes
Felt good after this

V-ups

Pressing snatches

Only not really. No time tonight and legs beat up so...

Back ext/sit up/ghrx3 sets
GHR's are fuking hard for some damn reason, start doing them on an incline I guess...

Clean and press
135x5
155x3
160x(1 2 3)x3
Pretty easy

2 DB press
50x10 10 6

Kettlebell snatch
20kgx95 in 5:00
Slowly learning to push these. I want 150 at this weight.

Pressing matters

Ran a little bit.
3rd pin FG press
60x3
70x1
75x1
80x5x1
85x1 PR!
87.5x1 PR!
80x2x1
Add chains
60x2
Not bad... Chains don't come anywhere near deloading though

DB snatch
100x1 1 1

Curses and cures

Fell off the wagon
HOT

GHR sit ups and back extensions
1set red band
10 minutes on the treadmill 3 mph 13% incline

Jumps
12"+12"
3
14"+14"
3
16"+16"
3
18"+18"
3
20"+20"
3x3

Seated 20" over 20"
3x3

Power snatch+OHSQ
40
60
70
yup 70 is the work weight...frustrating. Want to move faster

BSQ
70x2
85x2
100x2
120x1
200xwalk out
140x2x2
Last set was belted. Hard but not impossible.

KB C&P
40kgx10x1
Not bad

Did a bunch of sets on the ass machine. It's pretty useless

seated snatch
30x10 10
20x22

RKC min
40kgx80 swings
Maybe ~20 of those are 1 handed

Couple L sits

The incredible shrinking man...

BW 219...not good

Treadmill 2.7mph 13% 20 minutes

Halos
20kgx12/12
RTW
20kgx25/25

GHR sit up/back extension
1 set

Bench+chains
45x6
135x3
185x1
205x1
225x1
245x1
270x1 PR! by 15lbs
Very nice, this is ~320 at the top. Not bad at all
Remove chains
225x5x3
Smooth and piston like. Maybe a little slow.

v-row
175x12 12 12

FG v-pulldown
145x10 10 10

Done

My body is weird

BW 221

Treadmill 3mph 15% incline 20 minutes

GHR situpsx3 sets

power clean and jerk
60x1 1 1
SHITTY
90x10x1 Not bad

Squats
60x3
80x2
100x2
115x6x2
Easy

Deadlifts
135
225
315
405
455x2x2
Surprisingly the second reps were very hard

DB bench
50x25

Standing 2DB press, pronated
50x7
40x4
30x5
These might be useful

Done. Tired.

Never give up! Never surrender!

HOT
2 scoops NOExplode
2 extra strength tylenol
5 minutes on the damn treadmill and sweating like a pig

Sit ups on the GHRxred bandx3sets

1 hand snatch
40kgx3/3 3/3 3/3
Easy, add 10kgs next round

TEH SKWATTING
40x3
80x1
90x1
100x1
120x1
215xwalk out
Bar bend is cool
135x3 3 3
Last set was belted, all were hard but never in doubt. Excellent. Next heavy day will be 140x2x2.Exciting.

Clean and press
70x(1 2 3)*3
Easy

FG pull ups
bwx(1 2)*6

Some incline pressing not worth mentioning

GHR, incline
1 4 2

KB Snatches
20kgx80 in 5 minutes
Better than last time, still incredibly sucky.

Run

4.5mph with occasional stints at 5% grade for 20 minutes

Holy dropping bodyweight!

BW 221
Sickness and poor diet. The flu like symptoms still come back and bite me now and again. Not sure what to make of that, but clearly I need to eat more.

Treadmill 20 minutes 2.5mph 15%
End HR of 170

Standing Bound
24"x4x1
26"x4x1
28"x1
30"x4x1
32"x1 with two step lead up
34"x1 with two step lead up
28"+10"x4x1

Lateral hops
10"*lots

RTW 20kg*30/30
Halos 20kgx10/10
Canonball20kgx3 sets

Power snatch+ohsq
40x1 1 1
These all felt awful
60x1
65x10x1
meh

SKWATZ
65x4
80x2
100x2
115x2
155xwalkout
185xwalkout
130x4 4 4 4
Last 3 sets were belted. And the last set was UGLY.

Calf raise
130x10

BSQ Supports
210xblah
250x30 seconds
Not bad, need more weight.

KB C&P
40kgx8x1

Pull ups
6 6 6
Dead stop 3rd pin press, with fat gripz
60kgx1
70kgx3 3 3

Seated snatches
20x25

Swings and running
32kgx 50 30 20
Next up 125 swings!

Quick one

No time and helping a friend move so

Bench+chains
45x10
135x3
155x3
175x3
195x3 too slow
175x8x3
Upped the volume by 60%, not bad

Chain+bar tricepsx15

Row
165x12
180x6
190x5
Felt good, considering my upper back was angry earlier today...

Kai green front raise
30x14

Back at it

Poor sleep and nutrition+ LOTS of caffeine

Treadmill 15 minutes of whatever

power clean and split jerk
60x1 1 1
80x1
90x8x1
Not bad... Though these were gonna suck because 80kg felt heavy, but they were surprisingly snappy

Squats
60xblah
80x2
100x2
115x6x2 Easy, max of 2:30 rest between sets

KB clean and press
40kgx5x1
Couldn't double this?!! Whatever I'll just keep upping the volume.

Dead+ chains (draped, no feeders)
135x3
225x1
315x1
Add straps
405x5x1
Blurry vision!

DB bench, feeling drained
75x5
100x5 5
Not bad, just cut some volume

FG pull upx (1 2 3)x3
FG neutral pull upx (1 2)x3

DB curls
50x5

end of DB holds
30x lots

12 minutes of swings with jogging as active rest
32kg
40
20+10
20
total of 90 swings, 10 of which were two handed. Obviously shoot for 100+ next. I was tired after this but not totally wiped.

Dread Mill

10 minutes walking 3mph 0%inc
22 minutes jogging 4.5mph 0%
13 minutes walking various speeds and inclines
Not bad

Get up to get down

Turkish get ups
20kgx a bunch of singles and doubles

Clean and press up to 80kg

Farmers walks up to 210/handx 50ft
These were pretty awful...in a great way. Gotta get back to these.

1 Db clean and press
75x3x1
80x3x1
85x3x1
90x1
Not bad. Making this a cleanandpress otherwise the DB just sticks at my shoulder. I really need bigger shoulders dammit.

GHR
2 2 2 2
Hooray these sucked slightly less than they have

GHR situpx20

Split jerk up to
110x1 1 1

"Be mindful of your thoughts Annakin."

Shut up. The quote is relevant dammit

10 minutes on the treadmill cuz it's fucking hot

some double bounds
Felt bouncy but had trouble getting height. Just did a bunch

Power snatch+OHSQ
60x1
65x8x1
Easy, jumped right in

SQUAT
65xlots
80
100
160 overload
125x3
fuck!

KB press, not in the mood for volume so just maxed out
12kgx32=44kgx1 Nice!
Start the ladder shit over with the 40kg

Back to squatting because I'm stubborn
60
80
100
120
130 fast with a big ol' sticking point in the middle
150x0 Didn't even try
120x5x5
5 kg less but whatever. Still nominally the weight I was supposed to hit despite illness and horrible nutrition

KB snatches*5 minutes
20kg*70 god I hope that's the heat...

calf raise*100 rest pause, calves blew up like balloons

FEVAH

Caught a fever yesterday after the gym. It was mostly better today so I decided to do a bare bones session

1 Extra strength tylenol
2 scoops NO explode

treadmill 15% 2mph 20 min
got my hear rate up to 160 which I'm assuming is the illness

Bench
Bar+chainsx3
135x3
185x3
205x5x3
Not bad, little slow. I think my shoulders are just puny, because doing these and the floor presses such that my shoulders have to work more is making these much easier.

V-row
160x10 10 10
Not bad

Front raise
25x15
Lateral raise, holding the rack
40x10/10
Done

The littlest titan goes to town

1 pot coffee
2 scoops NoExplode
10g BCAA
bw 227
Measured myself as 18% bf last night and 23% this morning(post training). Oh well, need to push the cardio more.

Treadmill 15% 2mph 20 minutes. Blargh
Backwards band sprints
3x5

1 hand snatch
20kgx3/3
40x(3/3)*3
easy

Squats
40kgxlots
Hip flexors hurt
60x2 2 meh
80x2 2 good
100x2 felt like shit
115x6x2 better

Bench squat
115x1
135x1
155x1 Belted
Not bad, nothing too impossible. This is maybe an inch high.

DB bench
50x25
90x6 6 6
Not bad

deadlift
135x2
225x2
315x2
425x4x2 Straps for these, the first 3 sets were all double overhand

pull down, FG
130x10 10 10

FG fly
20x10
Done

Schizo cardio

Some stair mill, some punching bag some treadmill. Almost not worth recording. About 30 minutes worth.

Squat a lot

Coffee
2G tyrosine
10g BCAA
1 scoop NO Explode

BW 224 Well on 8/02/10 I weighed 218 for a 6 lb gain in a little over two weeks. This should slow down soon (less water weight accumulation) otherwise I'll be gaining WAY too much fat.

treadmill 20 minutes 0% incline 3-3.5 mph

Some speed bag work
Round the worlds
20kgx25/25
Canonball
20kgx whatever

Shot throw
6lb med ballx6x1

med ball over head throws
10lbx6x1
forward throws
10lbx6x1
Fun!

Power Clean & Jerk
60x1 1 1
70x1
80x1
90x6x1
Nice and easy. Catching these a little forward. Gotta remember to pull "back".

SKWATS
60x2 6
80x2
90x2
100x2
10gBCAA
1scoop NO Explode, this was a brilliant idea
165x over load, as was this.
115x6x6
First and last sets were belted. Surprisingly easy, never went anywhere near the black box. The unrack especially felt very light.

Calf raise
155x6
135x5
Upper back is fried...

Clean and press
60kgx5
65x2 2
75x2
Skipped the first set out of laziness (didn't want to take the 20's off). Used an extra 3kg on the last set.

1 hand swings
20kgx10/10/10/10x3 one minute between sets (10/10/10/10=1 set) took ~5 minutes. Add 2 reps per set next time.

Rethinking swings

The shoulder shock program is just too intense to be done in concert with this squat routine. Gonna have to try something else...EDT maybe.

5 minutes on the treadmill because cardio continues to feel like ASS

JUMPS
Bound+hop
22"x5x1

Bound+bound
22"+4" x1
26"+4" x5x1

Bound
28"x2x1
30"x5x1
Running bound
30"x3x1
32"x3x1

fig 8
round the world
canonball
all with 20kg

power snatch+OHSQ
40
50
60
65x6x1
Pretty easy

BSQ
65x3 3
80x2 5
100x2
115x6x2
easy

3rd pin press, FG. Thought I took a narrower grip but didn't really
60x1 1
65x1 1
70x1 1
77.5x5x1
5 singles with 96%

FG press grip pull ups, prone
bwx5x3

KB c&P
32kgx(1 2 3 4)x4
Oof

Swings
24kgx19/minx8 minutes

V-ups
20 10 5

These chainses

BW 215... This is not possible unless I'm losing water weight like crazy...Which might be possible with the carb cycling maybe?
treadmill 10 minutes, not even worth recording

Bench+chains
135
155
175
185
205
225
245
Easy
185x5x3
Not bad
According to my spotter my chains are not deloading much. Maybe I'll fix that...

V-row
145x20
225x0
190x5
170x5
Not bad

Floor press, R/N/W
60x5/5/5
80x5/5/5
85x5/5/5
90x3
70x10

Rear delt raise
20/15/10* lost count
Front raise
20/15/10*37
Cheat lateral, hand on rack
35x10
30x4
Karlsen crucifix
20x some reps lots of holds, these were good.

Ghr sit up
minix5+2
5+5
5+2
oof

Bench bound+hopx5x1

Some speed bag work. Called it here.
Time for a fuck ton of food.

And so things begin to become difficult

"Something is either easy or impossible."-Salvador Dali
My new motto

BW 221 hmm
Treadmill 20 minutes
3mph 10% incline, not bad. Foot and calve fatigue a bigger problem than CV stuff.

figure 8s
20kgx3 sets
Canonball toss
20kgx3 sets
Really like this combination

KB clean and press
32kgx(1 2 3 4)*3
Hand held up ok actually, hurt but no bleeding. Coated it with new skin first, which seemed to help. Left trap was twitchy after this.

Power snatch+OHSQ
50kgx10x1
Need to work on flexibility

Some leg swings

SKWATZ
50x5
60x5 5
80x5
100x1
115x6x5
Woof.

Calf raise
115x10+1 hold
120x12
130x15
100x10

DB bench
80x10 10 6
ugh, suck

Deadlift
135
225
315
405+chainsx1 1 1 1 1
Sumo
405+chainsx1
Chains made this really fun. Definitely had some blurry vision after most reps though.

Side bends, farmers handle
120x10/10

GHR* a bunch of fucking around. Need to get used to this movement again.
GHR sit up+miniband*10+ 2 unbanded

FG hammer curls
30x15
oops should've been 35, oh well.

blah

30 minutes on the treadmill
ankle started to bother me so stopped

5 minutes on the heavy bag.
two things about this
1) I need a heavier bag
2)Holy fuck I'm out of shape

The swinger

24kg*19/min*10 minutes
148 avg
181 peak
Not bad. Surprisingly not bad.

Tight hips

10g BCAA+ 1 serving psyllium
bw 224 whoa, like 4 lbs over night
Treadmill 20 min
2mph 15% incline
Pretty easy

Canonball toss
20kgx3 sets

Backwards band sprints (3 strongs tied together)
3 sets, really like these but need to learn to be more aggressive

power clean+jerk
60x1
80x1 1 1
Hand was having none of it

BSQ
60x4 4
80x2 2
100x2
115x6x2
Hips were really tight and low back modestly painful. STRETCH MORE.

OHP
50x6
55x6
65x3 3
67.5x2
Had two more sets but left trap/neck was pissed off. Just called it here.

Not bad, all round.
Downward dogs and calves at home.


Swings tonight.

Hamster wheels

Stair mill*20 minutes
Treadmill*20 minutes
meh.

16 swings and whaddya get?

8/9/10
16 swings/min*8 minutes
24kg bell.
AVG 157
Peak 175
EASY

Jumpin and squattin'

8/9/10
Red line. WAY TOO MUCH CAFFEINE
10g BCAA
Treadmill 20 minutes, 2.5-3.0 mph 10% incline

Standing jump over
up to 30" got a little hairy so stopped here
1 1 1 1
Running jump over
34"
1
Called it here before I died. Was having a little hip/back pain oddly.

Power snatch+ohsq
40x1
60x10x1 Easy, used straps because of the tear on my right hand.

SKWATS
60kgx4
80x4 4
100x1
115x6x4
This took forever, But I didn't have to open the black box.

Calf raise
115x20
60x20

FG curls
40x10

FG third pin press
20
50
75x7x1

Chain laterals and seated snatches. Fun! Just got some reps in.

Standing leg curl
50x35s 35s
20x35s
Oof

Abs and swings tonight.

Treading the mill

Woke up early and couldn't get back to sleep so...

Treadmill 30 minutes
2.6-2.8 at 10% incline
Avg 147
Peak 162

Lots of stretching afterwards.

Bench and floor presses

Treadmill 20 minutes
3-3.4mph (last ten minutes were 3.4) at 0-2.5% incline
HR never got above 129. Wow... gonna have to do a walk later to rectify that.

Bench press+chains
135x3
155x3
175x3
205x1
225x1
175x3 3 3 3 3
Chains were set up with the big carabiner in the center and three to 4 links resting on the ground when racked. I probably need to fiddle with this so more chain is off the ground. Either way this felt good.

Floor press, Regular/Narrow/Wide
60kgx5/5/5
80kgx5/5/5
Surprisingly hard. Focused on maintaining perpendicular forearms, which resulted in MUCH shoulder engagement. I think I may have found a weakness that was altering my form...Anyway, Regular=rings on rings (OHP grip), Narrow= pinkies on rings,Wide=pointers on rings.

Rear delt raise thumbs down
15x20
15x8 palms down
Front raise, thumbs down
15x20
palms down
15x25 too easy

karlsen krucifix
15x5+hold

Cleans and presses

BW 218.75
Apparently one of my meds can cause slight weight loss. We'll see about that.

Treadmill 20 minutes
3mph 7% incline

Prone pull ups
(1 2 3 4)*2

Power clean and jerk
60kgx1 1 1
80kgx10x1
Easy, tore my right hand open though

Squats
60x5 2
80x2
90x2
100x2
115x6x2
Nice and mechanical. Something about squatting is starting to click...

DB bench
60x12
80x5 5 5 5
Left it there

Deadlifts
135x2
225x2
315x2
All double OH
405x4x2 Straps

KB clean and press
32kgx(1 2 3)*9
right hand is ripped to shit.

Out of time. Done for the day.

Lifting induced coma

8/04/10

20 minutes on the treadmill 3 mph 6% incline
Also jogged for ~5 minutes at 3.7mph. Trying to work the running in slowly so I can avoid the ankle pain I got last time.

I don't trust the aerobic step blocks for jumps so I did jumps over them

Standing jump over 12 blocks(I'll measure the height later)
5x1
Running jump, 14 blocks
5x1
Hop over 7 blocks+hop
5x1
Stopped before I lost any pop

power snatch+OHSQ
50kgx10x1
Easy easy easy

OHP
52x5
60x5
65x4 4
70x2

Fat grip hammer curls
30x15

SQUAT
60x5 5
80x5
100x1
115x6x3
Still getting the form down, need to stretch hips/hams/groin more.

KB clean and press
32kgx(1 2 3)*8
Hardest part was hand pain from torn callouses. Did some GHD sit ups in here too.

Bradfords
50x4
55x3
45x5
God I hate these

FSQ+chains
50x5
70x5

Side bends
110x13
Add FG
110x6/5

Leg ext
120x30s
130x30s
60x30s

Skipped swings since I felt like death, so I'll push the swing schedule back a day.

It don't mean a thing if it ain't got that swing

8/02/10
BW 218...shit I guess I need to eat more
Treadmill
2mph 15% incline for 20 minutes

KB clean and press
32kgx(1 2 3)*7
This quantity of volume is getting boring... But I've got 3 more sessions before the rep scheme changes. Oh well, at least it's getting easier. Normally I'd have done these later but the rack and platform was taken.

Power snatch+ OHSQ
60kgx8x1
Easy

Fat gripz DB curl
35x13
25x6

Squat
60kgx5
80kgx2
100kgx2
115kgx6x2
Not bad

FG pin press, 3rd pin
20kgx3
40kgx3
50kgx3
70kgx10x1
Supposed to be triples but having trouble with the groove so I did singles and upped the number of sets. When I got the groove right these went up real pretty. When I didn't not so much.

Chain rear delts
25x10 10
Felt good

Standing leg curl
50x2*30s
30x1x30s
Doing these in a style Dave Tate talked about for hypertrophy. Going to add 5 seconds each week. The goal is to keep the muscle working the whole time, as many reps as possible (no more than 12-15. If it's too heavy I do partials, isometrics whatever to keep the muscle working.

SWINGS
24kgx18/min* 12 minutes
Had to switch to two had swings after the first 4 sets because I was in danger of putting the kettlebell through the wall. Once again this was brutal
AVG 182bpm
Peak 194bpm
Pretty close to maxing out my theoretical heart rate there.

8/03/10
Red Line because I'm out of coffee
Treadmill
2.2-2.5 mph 10% grade
45 minutes
HR monitor was being weird, but according to the treadmill I was averaging somewhere in the 150bpms which is what I was going for.

GHR sit ups
10lbx10
Med ball, holding it over head.
bwx20

Some glute activation work.

Walkin'

8/1/10
Treadmill 2mph 14% incline 45 minutes
AVG 141 bpm
Just getting it done.

So.Much.Volume.

Treadmill 20 minutes
KB Clean and press, one clean for every press
32kgx(1 2 3)*6
urg

Deadlifts
135
225
315
385
405x1 1 1 1 1
EASY

DB bench
75x12
50x lots

Power clean and jerk
80kgx1 1 1 1 1 1
Easy, jerks were shitty but they went up

Squats
60kg
80kg
100kg
110kg
Easy enough


KB swings
24kg*19swings/min for 10 minutes.
Had to regrip on the last set, this was brutal. I accidentally deleted the HR data, but I remember looking down and seeing 194 bpm.

Chainses!

7/28/10
Treadmill for 20 minutes

Power snatch
50kgx10x1
OHSQ these as well. All very easy.

OHP
50kgx6
50kgx5 Misload, oh well
65kgx2x2
67.5x2

BSQ
60kg3
80x3
100x1
120x1
110x5 With a little to spare
115x1
120x1
130x1 Belted and ugly

KB clean and press (1 clean for every press)
32kgx(1 2 3)*5
Oof

Side bends
100x15

seated calf
45*lots
90*even more

FSQ+chains (3 links on the floor while bar is racked)
60kgx5
70kgx3 3 3
Surprisingly hard. If they're good enough for Dan John they're good enough for me.

Bradfords
50kgx6 2

GHR
3 0 0
....wow

Swings
24kg 15 swings/min*10 minutes
AVG 156
peak 185

7/26/10
20 minutes on the treadmill 2.5mph 10% grade

Power snatch
60kgx6x1 120s rest between sets (not really)
Felt really really easy

Press from third pin with fat gripz
67.5x3 3 3 2
remove FG
67.5x2 1
bleh oh well

Squats
60kgx5
80kgx5
100kgx5
110kgx2 2 2 2
Need to hit this weight for five , minimum.

KB press
32kgx5/5
Split squats
20/20

HLRx5
KTEx5

back ext and GHR sit ups

Standing leg curls

KB Swings
24kgx13/min for 10 minutes
This was brutal.

7/27/10
Treadmill
2.7 mph 10% grade 40 minutes
AVG 148bpm

Two posts for the price of one

7/23/10
Deadlifts
135
225
315
375x5x2 Pretty damn easy which it should be

Squats
90kgx4x5
95x5
100x3
110x2x2
120x1 Belted

Dumbbell deadlifts
100x14

20 minutes on the treadmill

7/24/10
Bench
225x2 2 2
245x1

Clean and press
62.5kgx(1 2 3)*3

Pull ups (pronated, wide, neutral, supinated)3x3

Power snatch
62.5x3

Fat gripz DB curls
30x13

Front raises/lateral raises three positions 10x15reps for each position

hour long hike

Early morning squats

Woke up late
Red Line
Squats
85kgx8 8 8
95x5
100x2x2
110x1 Belted

HLR
Side bends
100*5/5

Back in the evening for more.

The introductory microcycle begins!

Squats
90kgx8 5 5
Woops, 5 more kg than I was supposed to and the first set should have been 5 not 8.
95kgx5 (belted)
100kgx2x2 Easy, no belt
110x2 easy

OHP
70kgx1 2 3

Pull ups (prone,neutral,supine)
1 2
Never let go of the bar just switched between them

Treadmill
3mph 6% incline 20 minutes

Bleh

Clean and press
60kgx(1 2 3)*3
Last set was the easiest

Chins (prone,neutral,Prone wide, tuck, wide neutral, supine)x2*3

Back squats
100kgx(1 2)*3

Crunches and leg lifts, followed by 30 minutes of stretching

The suckage continues

Power snatch+OHSQ up to 155
Power clean+FSQ up to 210
BSQ+FSQ couplet up to 210*1 2 3 1 2

ugh

OHP from rack
135x5 5
155x0
FUCK that is just sad

PP up to
198x3x1

CGPS from the hang
40kgx5 5 5
1 hand snatch
40kgx1 1 1

Deadlift up to
415x1
Again, very sad

OHSQ
40kgx5
FSQ/bsq
70kgx2/2 2/2

God damn this is depressing

Back in the saddle

Power snatch up to 155lbs
Power clean up to 205
these lifts will probably be recorded in kilos now due to the new gym

Squat to 265
Done because the gym closed earlier than I thought

Oh dear god the suck

Squats up to 275 then 5 singles at 245
These were hard and every thing hurt (adductors,knees, right ankle)

Goblet squats
24kgx10 10 10
Really focused on arching my lower back, which was disturbingly hard.

Failed a 95 lb one arm snatch, and considering I did 110 a few days ago I took this as a sign to wrap it up.

Blood sugar crashed. Work out was shitty, but at least I got the ball rolling again.

Mind fuck

I've done a few workouts mostly kettle bells and one zercher deadlift. I've had a bit of a mind fuck and fell into old patterns.

I have lost a disturbing amount of strength, unsurprisingly. This is a renewal of the plan to get in the gym and just have some fun for a few weeks before returning to 5/3/1.

Blargh

This has got to be the longest break I've taken from training in a long long time. This was a workout just to knock the rust off.

Definitely stiff and immobile so just played it by ear.

Power snatch up to 165
Surprisingly not that shitty...

Power clean and press up to 175, again not that shitty.
Power clean up to 205, really really shitty. I think I'm combining my old form with the deadlift form I was being taught at DB..and it's clearly not working so well.

Squats up to 265, these felt awful. Right knee was tweaking in a way I haven't felt before.

Finished up with some back extensions and pull ups.

In general feeling pretty weak and uncoordinated which is no doubt a product of being sedentary for so damn long. I think I'll take a couple weeks and just do whatever I want in the gym and then jump back in to where I was on 5/3/1.

From shit to suck

Speed squats
up to
275x2 2
then
255x8x2

Chain suspended Giant Camber Bar GM
215x5x5
Fuck these are awful

Sit ups
bwx10
5x10
10x5x10

Reverse Hypers
200x5x10

DONE

ME upper

Arch bar
135
185
225
2 board
225x3
255x3
275x1
315x0
305x0
265x3
285x1
Smoke show, my form is incredibly inconsistent. 305 and 315 stapled me. 285 was ridiculously easy.

Tate presses
40x5x10

lever rows
110x2x8 on each position

Sled face pull
65x4 trips

Rev. hyper
180x10 10 10

LESSON LEARNED

Reverse band deadlift up to
515x1
565x0
545x0
515x1+1 hitch

Apparently is not allowed

Prowler push
180x10 trips
Lots of cursing and yelling (at me, not by me). Double vision, nausea legs cramping.

Dimel deadlifts
205x5x5
Slowly getting the form right

Rev hyper
140x15 15 15 15

GHR
8 8 8 6

Landmine
45x5x10

DE Upper

Speed bench
155x10x3
Working on leg drive and form. Got better as they went on. Widened grip to pointers on rings.

3 board
235x5x5
Too easy add 20 instead of 10 lbs next time

Frame shrugs
140x5x10
Easy

Prone row
135x5x10
Easy until the last couple sets. I fucking hate this movement.

DB curls
35x10
40x10 10

So. Many.Squats

Speed Squat day at Diablo
used a ~15" box
245x12x2
225x6x2
Working on form. The first 12 is what was prescribed, but I wasn't allowed to stop until I got a double that Ted found acceptable. Some verbal abuse and swearing but I finally got one.

Rev hyper
140x10 10 10 10 10

Side bends up to
125x4x5

Sit ups
10x5 5 5

Wrecked.

Bench bench bench

Sled drag to warm up
90lbsx12 trips

Bench up to 225

2Boards
275x3
285x1
305x1
315x0
Damn! Form is slowly improving. I need to work on putting tension on the bar before removing it

tate presses
25x10
30x10
35x10
40x10 10

Lever rows
90x2x8 On all four grips

Sled face pulls
45x4 trips

Rev hyper
90x10 10

Exponential curves are not my friend

At Diablo Barbell again

Sled drags
90x12 trips

1 pin deadlifts against doubled minis, ~180lbs at the top
45x5
135x5
225x5
275x5
315x3
345x1
365x1
385x1
405x0
That 405 was fucking close
315x3

Dimel deads
185x20 20 20

Elevated GHR* a whole fucking bunch
I need to round my back on these apparently and that shit just isn't happening for some reason

Rev. hyper
90x4x10

Landmine
10x10
25x10 10
30x10 10

Blarg

Sled drag 70x10 trips
Easy non stop warm up

Bench
135x5
185x5
225x3
235x3
255x1
285x0
275x1
Fiddled with my grip and moved it out a lot. Felt a lot weaker, but I'll trust the wise folks at DB.

3Board
225x5x5

Prone row
115x5x10

Frame shrugs, med. grip
90x10 10 10
Not counting the frame.

Curls
30x10
40x10 10


Felt like ASS this entire time. No idea why. Not a good first impression. Just more motivation to work harder.

A new era

BW 225
I'll check my waist and Bf% tonight but I think I'm just about done with this weight loss shit.

Hamster wheel (treadmill)
Incline 8
speed 2.7
45 minutes

Foam rolling and stretching

Tonight is my first work out at Diablo Barbell. I am going to get the shit kicked out of me. It will be awesome.

Back in the saddle

Still sick. Head hurts from dental work yesterday.

BW 227.... I erred on the side of caution with food during the break. Clearly a little too much...

Power snatch
A bunch of warm ups then
165x10x1 120 s rest between sets
Felt heavy but most of the sets were no problem. Had 2 misses that I had to redo.

OHP
135x5
140x3
145x1
155x7
Damn. Wanted 8. Oh well. next time.
Projected max of 191

Deadlifts, no straps no belt
135
225
335x5
385x3
425x4
Blarg. Projected max of 481. Well, we've all got our bad days.

"Suppose I say, I'm never satisfied"

BW 231 on the nose

What I thought was just feeling run down has become a bit of a cold. Sniffles and scratchy throat. FUGGIT!

Power snatch+ "Squat Snatch"
45x a million
95x3+3
105x1+1
115x1+1
135x1+1
145x1+1
Power snatch
165x8x1 120 seconds rest between singles

Deadlifts
135x3
225x3
315x3
365x3
The top weight for the day was actually supposed to be like 390-400, but I couldn't make myself put a 35 on there with 3 45's. It just looked so lonely!I also really needed this to be a good session so I pulled out my belt and straps, opened up the black box in my head and went to town.
405x10
Threw up in my mouth a little bit on that 9th rep. Excellent.

This still felt a little hollow. I suppose that's good.

Sauna and cold showers.
Now it's off to LA

Hocus Focus

BW 231.75
Normally this would just be a cardio day but since I'm flying down to LA on Wednesday I decided to bump up the schedule.

Power clean
135x3 1
185x1
195x10x1 60 seconds rest
First two felt easy but clunky, but the rest felt great.

Black burns
5lbsx1

Bench
135x3
185x3
205x3
235x8
10 should've been the minimal acceptable number. I just forgot and racked it early. My lockouts were getting hard but I probably had 2 more reps, gotta remember to do the math before the gym.

Axle C&P
140x3
150x2
160x(123)*4 Diamond in the rough.
Middle two triples were belted. I keep thinking I'm going to add 5 lbs and get stone walled. Hasn't happened yet though.

DB bench
60x10
80x5
90x7 5 5
blarg

Seated snatches
30x15 Fun!

Ring pulls +skin the cat
3+6

Fried

Squats...still my nemesis

BW 230.5

Power clean
135x3
185x1 1 1
205x1
215x8x1 120 seconds rest between

Squats
45x10
135x5
185x3
205x3
215x3
235x3
250x3
280x6
No belt. Not bad, but I was hoping for 8

Front split squats
135x5/5
185x5/5
190x2/2 2/2
Back split squat
135x15R/12L
meh

45 degree back extensions, 4 notches
grn bandx10 10 10
Good solid pause/arch at the top

11" box squats, triple every 60 seconds
205x5x3 Wide
205x5x3 narrow
These were too slow I may have to decrease the weight..how sad. I think I tapped out on the SSB. I tried it but everything felt awful.

Lying leg lifts
25 25 25
Very little rest.

GTFOH

Get The Fuck Over Head

BW 230.5

Power snatch
95x3
105x3
115x1
125x1
135x1
145x10x1 60 seconds rest between singles
EASY

OHP
95x5
105x5
115x3
125x3
145x11 HA! 5 lbs and 3 reps more. This felt so light I literally cleaned it and then put it down to check the plates.

Pull ups
BWx(1 2 3 4 5)*2
Not bad

PP
200x7 4 misgrooved the 5th rep. Oh well.
Belted
200x6 Held the last rep at the top for as long as I could.
This was unbelted

Alligator crawls
5x1
Good! But maybe a little easy. Either gonna have to add turns to these or add weight.

Shoulder battery on the damn double pulley machine. Big shoulder pump

Gud!

Gravity is such a drag and we will not obey

BW 231 I think my weight is actually dropping...just very slowly. Which is actually good

35 minutes on a hamster wheel

Some quality time with the foam roller and then sauna and contrast shower.

2nd work out

30 minutes on a hamster wheel

V-ups 30 20 10
Some stretching and quality time with the lacrosse ball.

Death by death!

BW 232

Elliptical and some bar complexes

Power snatch
95x1 1 1 God these were awful
105x1
115x1 1
145x1 1
165x6x1 120 s rest
Grip was remarkably weak. Missed a few and had to redo them. I'm going to assume the problem was the axle work (low volume as it was) and pull ups that stole my pop today. But whatever, they got done.

Deadlifts
135x5
225x5
325x5
380x10 No belt, no straps
Hips and ass blew up like balloons. 10 lbs and 2 reps more. Progress, I haz it!

FSQ
155x3
175x3
210x5 (~70%)
225x2
235x2
245x2 2 1 (~80%)
I think ladders might be better for this, starting with ~225

Farmer deadlifts (weight/hand)
180x3
230x3
300x1 Grip was the limiting factor here
250x5 belted
250x10 Belt+straps
These were great, quads, hams and upper back were all fried

Suit case DL (farmer implement)
180x10

Calves and stretching in the sauna

Pressing the bench

Stretched and spent some quality time with the lacrosse ball yesterday.

BW 232 meh
Way too much caffeine and a little groggy to boot, forgot to eat before heading out the door >_<
Elliptical for 10 minutes

Blackburns
5lbsx2

Bench
45x5
135x5
155x5
175x5
205x5
220x12 Sweet!
Triceps started to burn, might have had another rep in me but I started to get a little light headed so I racked it. Anyway,projected max of 307 makes me smile.

DB bench
80x10 Super easy
90x5 5 5
Blood sugar CRASH but still progress! Soon I'll be working with the 100lb DB's again, but with better form.

Axle clean and press
140x1 2 ugh
155x(123)*3
I misgrooved a lot of these reps so they were real grinders. I put on a belt for the last triple and that was the easiest one. Clearly I need more ab work and more weight overhead.

Ring pull ups+Skin the cats
6+5
6+4
3+3
Crash. Worse than expected, but that means I found a weakness. Addressing weaknesses means progress!

Seated calf raise
145x3 sets
then drop sets down to 50lbs

Sit ups
10lbsx10+hold

Saxon side bends,lateral and front raises
Done. Extremely unfocused yet productive session.

Squat to live

BW 231.75 :)

Power clean
215x6x1. 120 s rest
195x10x1 60 s rest
These started out slow, did a tumbling class yesterday which took a surprising amount out of me. Need to start box jumps again, too slow.
Also gonna split up the lighter and heavier sets for different days.

Squats
135x5
155
175
195x5
225
235x5
265x10 belted
Nice. Small but solid PR in comparison to last cycle.

Split squats with a front squat rack
135x5
155x5
165x5
175x2
135x5

45deg back ext, 4 notches showing
Grn bandx8 8 8
Solid arch at the top

Kb row
24kgx20
28kgx5 5

SSB 11" box squats
150bar weight+doubled minis
8*3 wide
8*3 narrow
60 seconds between sets. Brutal

Moar Pressing!!!

Second go round through of 5/3/1
BW 232 meh

Bike for ten minutes, just worked up a sweat.

Halos and windmills

OHP
95x5
105x5
125x5
140x11
5 lbs and 3 more reps. Not bad!

Pull ups
BWx(1 2 3 4)*3
Easy

Push press
195x6 6 6
Very nice! Also power cleaned these rather than taking them from the rack.

1DB press
60x5
65x5
70x1
Ran out of gas

Some rear delt work and saxon sidebends
Walked for 20 minutes

Leg lift+hip tilt
10+hold*3

Rage Against The Machine!!!

More specifically the treadmill.
BW 230.75 huh...cool?

Black burns
3lbs*1

Axle bench
120x5
130x5
150x5 5 5

Some sit ups

Double KB Jerks
24kgx55
in 10 minutes...kinda sad

Played around on the treadmill for 45 minutes. Just walking steep incline. Kept my heart rate between 130 and 160. Good stuff. Heart rate monitor stuff later.

Ankles suck

Went for a "run". Left ankle is still pissy, not bad but enough that I went easy.

24 minutes
156 AVG
187 peak
591Kcal

Did an amusing test on the way back. Ran and got my heart rate up to the high 170s. Started walking. Less than a minute later it's in the 150's. 2 minutes later and it's in the upper 130's.

I recover from efforts quickly, but my heart rate rises really fast. Which I guess is to be expected.

Rest weeks are hard

And I fail at them, worked out in the evening since I felt like 10 lbs of shit in a 5 lb bag this morning.

Axle deadlift
120x5
210x5
260x5

Axle clean and press
100x5 5 5

Axle curl
100x5

Low bar, 17" box squats
135
225
315
335 Add belt
355
375

Kettlebell swings
24kgx175 in 10 minutes
Some were one handed, most were two hands. This is a pretty poor performance, but I'm not too worried. I'll post the HR monitor stuff later.

Horrible horrible goodness

Fell of the wagon and drank. Thus I was horrifically hung over for this work out.
BW 234

Power clean
205x10x1 120 seconds rest between singles
185x10x1 60 seconds rest
Super easy even feeling like ass, form is way off but still pretty easy.

Squats
45x5
135x1
185x1
205x1
225x5
255x3
285x5 Add belt
Considering I felt like death this was not bad

SSB box squats(11" box),
150+doubled minis
11 triples, switching between wide and narrow stances. Wimped out. This was brutal. My back cramped up after wards.

You! Can! Go to! Hell!

Is an awesome song and even better when covered by Dee Snider
BW 237.25 god dammit...

Black burns
3lbs * 3 rounds

Bench press
135x3
155x3
175x3
190x5
220x3
245x6
Not bad, not great but not bad

Axle clean and press
140x1
160x(1 2 3)*1
160x(1 2)*2
160x(1 3)*1
Wow, clearly I was not warmed up since that first triple was murder and the last one was quite doable. Some of these were belted, some not. Still all good.

Axle reverse curls/regular curls
50x11/10
Did some half reps on the reverse curls too

DB bench
60x5
70x5
80x5
90x5 3 3

1 arm KB row (unsupported)
36kgx10/10 5/5
32x4/4
24x5/5 5/5

Incline rear delt raise
12xlots
12x hold

Front raise palms down/neutral grip
12x15/15
Lateral raise Karlsen/palms down
12x15/15

Slant board (max) sit ups/leg lift+hip tilt
10+5
10+5
10+5
Disturbingly hard

Bike 5 minutes warm up
1 minute sprint+1 minute slow*5 Fucking rough
I'll post the HR data later

Eval

OHP 1RM 175
Week 1
135*8
Projected max=170
Week 2
140*9
projected max=181
Week 3
150*7
Projected max=184

Bench Press, 1RM 285
Week 1
215*10
Projected max=286
Week 2
230*7
Projected max=283
Week 3
245*6
Projected max=293

Deadlift, 1RM 485
Week 1
370*8
Projected max=468
Week 2
390*8
Projected max=493
Week 3
415*7
Projected max=511

Squat, 1Rm 335
Week 1
255*11
Projected max=348
Week 2
275*10
Projected max=366
Week 3
285*5
Projected max=332

So every projected max went up except for my squat, but considering the state I was in for the squat, and given that it was relatively easy I'm not too worried.

I feel strong and I'm looking forward to adding weight!

Somethings that didn't work this cycle were having the deadlift and the over head press on the same day. The intention was to have a day to just do cardio and plyos and stuff, which...didn't happen. So four days a week every lift gets it's own day.

I'll probably ramble more about this later...

Bed is for wimps! Unles you're....no still for wimps

Slept poorly. Left over thai for breakfast, chicken and snow peas!
BW 235 Hooray for sucking slightly less
1 caffeine pill
1 diet redbull
Much better

Some complexes

Clean and press
95x5
Felt like my adductors were going to pop off and run around screaming
95x5
115x5
120x5
135x3
150x7
Not bad at all

Power snatch
135x1 1
so so awful, Shitty bar path, cut the pull short, hurt my wrists on the catch
140x1
Better
150x1
Less shitty
160x10x1 120 seconds of rest between singles. These started out ok and then got really nice towards the end.
140x10x1 60 seconds rest, these felt like an empty bar.
Really pushed the rest on these and did not take the full rest periods on most sets.

DEADLIFTS
135
225
315
325x5
350x1
375x3
415x7 straps and belt
Not bad not bad

Push press (groan)
185x8 8 8
Normally the first set, and especially the first rep feels like ass. This time the first rep went up like a dream. Really got into a rythmn using the catch to load the leg drive for the next rep. Bump it up 5-10 lbs for the next cycle.

Seated calves up to 175x5 then some drop sets and a 60 second set of stretches.

Pull ups
bwx1 2 3 4 1 2 3 1 2 1

Ab mochine
Whole stack, drop sets and holds

Out of time.

Walkin' to Aesop Rock

Epsom Salt bath

1 aspirin
2 cups coffee
1/2tab yohimbe

Walked 3 miles in 55 minutes
avg 136
Peak 169
1037Kcal

Left ankle is a little pissy, but not too bad.

The hills have lies

Hill sprints, hill 1
2 2 1
Totally fucked.
Hiked back.

FUCK CROSSFIT

Arrived this morning to learn that my old workout partner is no longer a member, so the buffalo bar and adjustable squat box are gone.

Even better the Crossfit class has taken all of the bumpers, most of the nice bars and all of the functional clips to ANOTHER GYM. FUCKING PISSED. Wrote a letter to the gym management.

BW 237 ARG

Squats
45x10
135x3
155x3
175x3
215x3
245x3
275x10 loose belt
Very nice

Front squats
135x3
155x3
175x3
225x1
245x1
265x1
225x3
245x2
275x1
90% for a single with no belt is not bad. Not enough volume but whatever.

Pull ups
bwx1 2 3 4 1 2
25x1
25x1 hold

Leg lift and hip tilt
5 sets

SSB high box squats (17") box, timed triples <60 seconds rest
150+doubled minis (~140lbs total at the top)
Alternated between wide and narrow stance hit 8 sets each
HR monitor spits out
15 minutes
AVG 186
Peak 198
487Kcal
not bad

Axle curls for the strongman curls
70x15
50x10
30x5

Pressin' on with the pressin

BW 235.5 Crud
1 cup coffee
2 aspirin
1 yohimbe
1 tab 200mg caffeine

Got the gym a half hour late.

Blackburns
3lbs these felt weird, left lat/rhomboid wasn't engaging...

Bench
135x3
185x3
195x3
205x3
230x7
Not bad

DB bench
75x5
80x5
85x5
These were surprisingly hard, very little rest and focused on keeping some elbow flare
Wrapped a red mini around my wrists and
50x10
Pumped up my shoulders and back, felt good

Axle clean and press
140x1
150x(1 2 3)*3
Surprisingly hard, still bump up 5 lbs next time

Pull ups
BWx(1 2 3)*3
BWx1 hold

Db curls 40xwhatever

Lateral and front raises with 15lbs
Sit upsx15

FUGGIT
Have to do some sort of cardio and ab work tonight...

Brain not work good

Had some insomnia so I took a sleeping pill and got the worst of both worlds. Not enough sleep and drug induced grogginess.
BW 235
So long as I'm at 234.5 or 234 by the end of the week I'm happy

OHP
95x8 8
110x5
120x5
140x9 Loose belt
This is what worries me about 5/3/1 for my press. Anything below 70% has never done much for me in terms of the press. Oh well, hopefully Wendler is magic.

Power snatch
150x8x1 120 seconds rest
I realized after wards that I misloaded. This should have been 160 so I just kept the weight the same for the next part
150x10x1 60 seconds rest

DL
135x5
225x5
305x5
250x5
390x8 (straps)
At this point I realized that all those sets of 5 should actually have been triples. Oh well, good stuff. Hands hurt like a bitch.

Push press
185x6 6 6 4 Loose belt
Grumble Grumble These got better by the third set and then tanked.

Snatch grip BTN Push press
145x8
Think I'll replace these with over head squats.

Ab Mochine
120xAMAP and then drop sets all the way up the damn stack

Axle SLDL off 4" block
210x8 5
FUGG IT

Ergometer
1 minute on 1 minute off (On I tried to maintain a 2:00 500meter pace)
10 minutes
2,138 meters
AVG 174
Peak 186
291Kcal

WALK

Left ankle is still a little pissy so only walking
3 cups coffee
2 aspirin
1/4 yohimbe tab

Walked
1:28
AVG 131
Peak 176
1541Kcal

Neck, grip, abs
Planks 1:00 on 1:00 rest*3
Feet up crunches 40 40 40

over crushes on the trainer and filed #1
Neck nods red mini band*1 set

Probably not smart to do abs and neck the day before deadlifts and over head presses. Oh well.

SKWAT

Bw 234.25
Despite HORRIFIC nutrition

Ankles/calves still sore from that run on tuesday, took a long time to warm up

Power clean +FSQ
135
155
185
205x1 1 1 1 1 1
120 seconds rest between singles
just powerclean
185x10x1
60 seconds between singles
It's sad how out of sorts these cleans feel...

oly squats
135x8
185x5
195x5
225x5
Add a loose belt
255x11
Wendler calculator puts my max at 348 based on this. Not bad.

Front squat
135x3
165x1
185x1
225x1
240 (80%)x1 1 1
Wiped

Called it here. Do some abs and explosive shit later.

Further explantion

So the plan is 5/3/1 and I think I've decided on olyish back squats with front squats as assistance. I've combined the deadlift and over head press day although it may make more sense to stick the squat and the press together. the reason being that neither seem to respond all that favorably to assistance exercises. For me, the press and the squat respond best to just relentless volume.

For the power snatch/clean I've decided on a complimentary program which goes as follows:
Week one

6 singles @ 90% two minutes rest

10 singles at 80% 1 mins rest

Week 2

8 singles @ 90% 2 mins rest

10 singles @ 80% 1 mins rest

Week 3

10 singles @ 90% 2 min rest

10 singles @ 80% 1 min rest

Week 4

10 singles @ 80% 1 min rest

10 singles at 80% 1 min rest

Week 5

add 2.5 -5 kg and start again

I'm starting with conservative maxes because of
1) The hand
2) I need to relearn these lifts since I haven't done them in 2+ months
3) I know they'll go up fast.
I'm also working in the running schtick so as to not die at the warrior dash.

...More thinking later perhaps

Weigh Weigh Weightloss Wednesdays

5 AM ROCK ROCK
BW 235
2.5 lbs in 2 days
2 cups coffee
2 aspirin

Shitty breakfast (banana and protein shake) so some nausea.
Black burns*3lbs

Bench
135x5
155x5
175x5
195x5
215x10

Axle clean and press
140x(123)*4
Bump it up 5-10 lbs next time

Pull ups
BWx3
25x3 Hard
BWx7 1 2 2 4

Some ab work that sucked. If I'm a good lifter I'll do planks tonight...

DB bench
80x5
All over the place, nixed it

Ran the rack for curls, front raises and lateral raises.

20 minutes in the sauna.
Cold shower

Warrior Dash in the morning

Took an epsom salt bath last night. Woke up at 5 this morning and
2 cups coffee
1/2 tab yohimbe
2 aspirin
1 tylenol

Warmed up with band good mornings and kettlebell swings. Hamstrings HURT.

Then I went and did a trail "run"(closer to jog/walk but hey it is what it is). No basis for comparison so I decided to "run" for 20 minutes and then try and beat that time back. The rules I set for myself were
-If you feel like you can run, you have to run.
-If your heart rate is anywhere in the 150's, you have to run
Exceptions to these rules were sections of the trail where it was too muddy/dark to run safely.

Anyway here's what the HR monitor spit out
39 minutes
AVG HR 173
Peak HR 193
1114kcal
HA! God my conditioning sucks. Oh well good start. However I did run 20 minutes in 19 minutes.

Magic recovery drink and stretching afterwards. If I'm not lazy maybe I'll even do abs.

5/3/1 Begins today!

BW 237.5
2 cups coffee
1/2 tab yohimbe
2 aspirin
1 weird ass rockstar thing with 10 calories, and no carbonation.

Power snatch
(90%) 2 minutes of rest between sets
160x1 1 1 1 1 1
I actually failed the second rep, form was terrible. "Head up, butt down and jump like you mean it" fixed it.
80% 1 minute of rest between sets
140x10x1
Straps on all sets, still lost a lot of skin, even started to feel good towards the end

OHP
95x5
115x5
125x5
135x8

Deadlift
135x5
225x1
285x5
325x5
370x8
Not bad, hands were hamburger

Pushpress
135x5
185x5 5 5
Try and move this to 3 sets of 8
Snatch grip btn pp
135x9

Axle SLDL off 4" block, double over hand
120x5
210x5 5 5

Ergometer
20 minutes
AVG 140
Peak 183
404 kcal
This could've been better but whatever.

Sauna and cold shower

Those power snatches started off fucking ugly. But by the end they felt quite nice!

Fuck Volvo

Did some stretching and
V-ups*25 15 5 5
Leg lifts*25 20 5
Legs up crunches*50

Then did volvo pushes for
16 minutes
AVG 163 HR
Peak 183 HR
420 kcal
Upper back burned on this. Speed was limited because of the rain, but otherwise good. Need to work up to 20 minutes of this.

MISSION.ACCOMPLISHED

BW 236
Foam rolling
Leg extension warm up

bar complexes

Zombie squat/back squat
135x1/1
185x1/1
205x1/1
225x1/1
245x1/1
280x1
15lb PR
Add belt
300x1
Thirty fucking five lb PR! HOT SHIT

Oly squat up to 335 (beltless)

Power snatch
95
115
135
155
165
175
190x0 0 0
Left these out front and wound up jumping under them. 190 would have been a 5 lb all time PR

Power clean
190
205
225
Left it here, 15 lbs below my PR but have to be careful about the hand.

Deadlift up to 485 (with a belt)

FUCK YEAH

These will be my maxes for 5/3/1. probably use 170 for my press and 285 for my bench.

I've got a lot of shit going on in my life right now. I'm angry and depressed and scared out of my mind on a fairly regular basis. The technical term is "emotional discomfiture" which does not do it justice.

I took the last week off (from Saturday on) so I haven't had the opportunity to burn that stuff off like normal.

So right now I'm pretty amped. Hopefully, I'll feel this way tomorrow and destroy my front squat goal of 300 lbs. Wendlers 1RM calculator( Weight*reps*0.0333+weight=1RM) using my last work out puts my max puts my max at 282 lbs. Which is a full 18 lbs below my goal. I'm trying not to let that intimidate me. But even if I only make that weight that's a 15 lb gain in 6 weeks.

Regardless of what my PR is I'll be starting 5/3/1 with a similar bare bones program for the power clean and snatch after wards. Big decisions for this are what type of squat? Front or back? The next big question is what deadlift assistance exercises will I choose?

So thoughts about 5/3/1 below

OHP
Push presses
Alt. KB presses
2 boards
Skin the cats

I know for over head presses, spending time below 80% is pointless. I've never seen any carry over. So i may just throw in some axle clean and presses done ladder style for 80% volume. Not work hard, just get reps in.

Bench Press
2 boards
Dumbell bench

I think I've seen some benefit from high rep tricep press downs and front/lateral/rear raises. So i'll probably throw those in on bench day.

BACK Squats
SQUATS
Good mornings
SSB LOW box squats

No idea what brings my front squat up, I suspect just getting a shit ton of volume in on (whatever type)squats may be the best for me.

Deadlift
Deadlifts off a 4" block
Reverse band deadlifts
Sumo deadlifts
Speed deads
Pulls to pins

I think I'll treat power cleans as speed deads. This is harder to judge because my sticking point is around knee height now. Which speaks to an upper back weakness. Which suggests partial deadlifts and shrugs as opposed to what I've previously experienced. Reverse bands are definitely in as they're pretty much ideal for deadlift specific upper back strength. Pulls to pins would be good, but the racks aren't bolted down, I could do the same thing (possibly) by ramping the band tension way up.

Other small exercises that have worked well for me in general:
Split squats
Step ups
45 degree extensions
chin ups
push ups

I have to remember to moderate volume and intensity and work on my conditioning. Fat loss will be the primary focus for the next month or two.

Lot's to think about

100% 1RM*2*2=FUCK YEAH

BW 235
2 aspirin
1.5 cups coffee
200mg caffeine tab
Icy hot patch on troublesome trap

Bar complexes

Zombie squats
45x5 5 5
135x5 2 2
155x2 2 2
175x2
195x2 2
215x1
245x1
265x2 2
NICE
No pain at all

Some shoulder rehab and called it

Bla bla bla

1 cup of coffee
600mg ibuprofen

BW 235
Surprisingly low considering how much crap I ate the past two days....

leg extension warm up

Low bar, 13" box squat
135
225
245
275
295
315
335
Add belt
360
Remove belt add foam
315x4

meh

Bench
135x10
205
225
245
265
Easy
205x5

Deadlifts up to 455

Then sled drags

Did backwards drags and then pull thrus in a ladder style. Had 3 45's on the sled, after each 60ft length I'd take one off, untill there were no plates left, and then put them back on. Did one ladder for each style
HR monitor spits this out
28 minutes
AVG hr 177
Peak hr 190
kcal 834
Not bad.

Stupid upper back...

BW 236

Foam rolling
Leg extension warm up

Zombie squat
45x5 5 5
135x2 2
155x2 2
175x2 2
Right thoracic spine bothering me again...
215x2 2
*sigh* Rather than push this I just called it here.
Scap push ups, ice, stretching and rest. I want at least 2 pain free days before I try for the next session so I may have to push saturdays session to sunday or monday.

Low bar 13" box squats wide stance
135
205
260
280
300
320
335
355*1
Not bad! Considering I haven't done any power style squats in 2 months.

Seated calf raise
145x17 7 5
then
100x10
50x25
no rest

Sauna and cold shower +600mgs ibuprofen

Metal in the morning!

BW 236 on the nose

1 cup coffee
1 yohimbe
2 aspirin
1 NOS

Foam rolling

Leg extension warm up

Zombie squats like a mother fucker
45x5 5 5
135x3 3
155x3 3
185x1 1
225x1 1
250x3 3 3
Tweaked my right thoracic spine on the second set. No pain during the actual squats, just a little tender after wards. Hopefully not a big deal.

DB bench
70x12
Pretty easy

Done. Tired and probably on the verge of over training so just left it there.

MOAR WATE! Even on cardio.

Traps are incredibly sore. Lifting my hands over my head is a trial.
FASTED CARDIO
1 tab yohimbe
2 aspirin
2 cups coffee

24 lb weight vest
Walked the graham trail (left at the first fork) which eventually leads up to Roberts Park. Where I found some ~20.5" benches so...

~20.5" box jumps with 24lb weight vest
75 jumps in 10 minutes

After this I felt pretty good, even jogged on and off on the way back. Focused on using the fore foot strike as an experiment.

HR monitor spit this out at the end
1:14
AVG hr 150
Peak hr 193
kcal 1664
Not bad not bad

I didn't work that hard, but not every session can be brutal, especially with the squat session I have tomorrow. Still I'm seeing marked improvements in conditioning.

Deadlift lockouts oh how I love thee

BW 235
3/4 tab yohimbe (apparently I'm becoming tolerant of this stuff. Not sure what to make of that.)
2 aspirin
1 cup coffee
200mg caffeine tablet

Some light stretching and leg swings

Zombie squat
45x5 5 5
135x2
155x2
175x2
195x2
215x2 2 2 2 2 2
Cake walk. Tried to treat each rep as if it were a max.

Oly back squats
135x3
215x1
255x1
285x1
300x1
305x1
All pretty easy. Groove is off, and i need to work on flexibility but that's ~85% after 6 weeks of no back squatting (not counting the SSB).


Super set
power clean and press
155x(1 2 3)*4
Pull up
BW+10x(1 2 3)*4
Not bad

Deadlift lockout, B pins 1/2" to 1" of ROM on these
245*1
335*1
425*1 (add straps)
515*1
605*1
695*1
745*0 0 0
Oh well
700*1 3 1 held the last one for a while
515*13
Fun! Whole spine was on fire.

Dragon flags, slant board lowest setting
2 3 1 1
With some holds thrown in there
Sit ups, lowest setting
23? I think

Kneeling jumps
10lb med ball*5 5 10
Nice

Lateral/front raise
20*12/12

V-ups*20
leg raises*20
Feet up crunches*40

Side planks
1:00/1:00

2nd workout because I'm an idiot

Bench press
A few sets

OHP
155x3

GHR!!!!
A bunch of 5's, best set= 8.
Reverse hyper*a couple sets

Woot

BW 236
1 cup coffee
2 aspirin
1/2 tab yohimbe

Foam rolling
Uni leg extensions
60x5/5 5/5 5/5 5/5
Bi
60x5+hold

Zombie squats
45x4 4 4
135x4
155x4
175x2
195x2
240x4 4 4 4
Not bad at all! Definitely worked, but could've done more. And to think I contemplated putting this off till tomorrow.

calf raise + hise shrug
255x12
300x10 10

Leg lift+ hip tilt, max slant
12+hold
5+hold
5+hold

CG bench
135x5
185x5
205x5
225x5

Alt KB press
16kgx16
God that is sad

Bike, usual interval up to 160+ for 60seconds, back to <154
7 reps in 20 minutes
20 minutes
AVG HR165
Peak HR 188
Kcal 524

Foam rolling
Sauna
Cold shower

Death would be a kindness

BW 234
Woke up late
Fish oil
Coffee
2 aspirin
1/2 tab yohimbe
Monster Nitrous

Lower back is achey, abductor work+obliques means tension on my low back.

Sit ups on slant board, 5 notches=max slant
5 notches*10
4*10
3*10
2*10
1*10
Nice

Zombie squats
45x5 5 5
135x2
155x2
175x2
215x2 2 2 2 2 2
This were surprisingly hard. Back felt mostly better by the end

Power clean and press , super setted with pull ups
145x(1 2 3)*3
Pull ups
BWx(1 2 3)*3
Pressed for time so did the minimum

Kelso shrugs
145x lots

Prone leg curls
100x15
Leg extensions
120x25

DB bench
50x15

Halos with 25lb bumper*10/10

Sauna and done.

*Death Rattle*

Fasted Cardio
1 cup coffee
1/2 tab yohimbe
2 aspirin

Long hike, which passes hill 1. Then on the way back hit hill 1 and did

Hill "runs', decidedly not sprints
10
Only rest was the amount of time it took to get to the bottom of the hill. These were slow as shit maybe 60% on the best ones. Hams, hips, low back, quads and upper back were all stiff and achey. Still I got my heart rate up and that was half the goal.

HR monitor says
1 hour and 30 minutes
Avg HR 147
Peak HR 193
1967 Kcal


Woooo. I almost didn't do the sprints today and they were HELL, even though I didn't work very hard in an absolute sense. This is exactly what I need. More mental toughness.

Saturdays Saturnalia of Sadomasochism

BW 234 Hello bodyweight drop. Undoubtedly water weight.

Uni leg extensions
60x10 10 10
Regular leg extions
60x10+10second hold

ZOMBIE SQUATS
45x5 5 5
135x5
155x5
175x2
Got bored
225x5 5 5 5 5
Surprisingly not that bad. No pain anywhere either. Most excellent.

Depth jumps 16" box
10*1
First single really hurt my right ankle...Every other set was fine though

Power clean and Press
135x(1 2 3)*5
so 25 total reps, not bad after 6 weeks of no pressing

Side bends
75x13 13
Easy start back on these

Leg lift + hip tilt, slant boards lowest setting
15+10 second hold
1 really long hold

"Perfect push ups" Since doc wants me using paralletes
16 16
Rear delts burned on these weirdly enough

Seated calf raise
100x25
125x10 10
10 second pause on the last rep of each of those sets.

Front raise/lateral raise
12x10/10+10/10
No rest

Big long rest waiting for the squat rack then

SSB box squats, 11" box (2*55+1 15 bumper)
220*3*15
15 triples, with <60 seconds rest between sets. HR monitor says
19 minutes
Avg hr 183
Peak 196
Kcal 606
tonnage 9.9 tons
Power 521lbs/minute
Even with the extra time my power output went up. Excellent.

bw 237

light leg extensions to warm up

zombie squats
45x10 10 10
135x2
155x2
175x2
215x2 2 2 2 2 2
Very little rest, super easy

Seated calf raise
100x12
155x5 5 5
135xlots
100xlots
50xlots
60 second calf stretch

kneeling jumps*20

Swiss ball V-ups*10

Bike, auto pilot
Keep heart rate at 160+ for 60 seconds, then rest till heart rate hits 154.
8 reps in 20 minutes
avg hr 164
peak hr 189
Kcal 521

later
24kg two hand swings*100 in ~5 minutes

Week 3, 3 times the volume

BW 236
BF 23%
hmm hmm hmm, last night it was 20.3

Some light leg extensions to warm up my knees

Zombie squats
45x5 10
135x2
155x2
175x2
215x6 6 6 6 6 6
Woof. Lower back was a little angry

Depth bounds 14"
1 1 1 1 1
No pop so called it here

Ring push ups
5 5
easy

17" step ups
R40
L32
Nice

Leg extensions
150x50 total reps
Leg curls
150x30 with ten second holds every ten reps

Foam rolling and contrast shower

Zombie cardio

Bw 232 on home scale
Left IT band is a little bitchy
2 cups coffee (black)
2 aspirin
1/2 tab yohimbe

Walk. Did the full long walk
Time 1:11
avg hr 152
peak hr 196
Kcal 1642

yeah these calories can't be right. At any rate I think the last time I did this complete hike was January 10th, and I did it 4 minutes faster this time. Not a huge improvement but I'll take it.


100 lying leg raises in sets of 10
Knees up crunches*70

Cardio cardio cardio

Walked a little
split jump*2 2 2

Sprints
1 1 1
Did these on a flattish area and let my heart rate get down to ~125 between sets. Trying for power here.

finished my walk
avg hr 143
peak Hr 182
Kcal 667
Time 32 minutes

Stretching and then contrast shower

Restricted rest is the devil.

Forgot to weigh myself. I'll use the home scale later tonight when I do my check point stuff.

Slant board sit ups
Max slant*32
Minimum slant*13

Zombie squat, Day 7 of the RSR
45x10
135x2
155x2
215x2 2 2 2 2 2
Easy, tried to get some speed on these. Right knee had some pain, above the patella where the quad starts to taper. Not sure what's causing this but it goes away with warm up and doesn't seem to be getting worse.

Excited for 6*6 on monday!

Wide Stance SSB 11" (2*55+2*10 bumpers) box squats, ~70% (assume 280 max), Max 60 seconds rest
200*15*3
Avg HR 186
Peak Hr 195
459Kcal
14:30
Fifteen triples, so 45 reps total and 4.5 tons in ~15 minutes. In the future need to keep an eye on bar speed, some of these sets were probably a little slow. This time around I kept good tightness on most of these, but even that could be improved.

Probably should have done some upper back GMs with this weight afterwards.

Leg lift+hip tilt, slant board at lowest setting
15 10
Held the hip tilt for 10 seconds on the 10th rep. Surprisingly brutal.

45 degree hypers
2 minibands(red)*16
Squeeze at the top.

1 arm kettlebell rows
32kg*15
24kg*12
No rest

SO MANY REPS

BW 237
Oh carb cycling. Had a bagel this morning and some spaghetti with lunch yesterday. Back on low carb stuff till the next heavy day...and considering the way today went I may not even go back on the carbs then...

Leg swings

Zombie squats
45x10 20 15
135x5
155x5
175x5
215x5 5 5 5 5 5
Actually pretty easy...

Depth jumps from 15"
10 singles

SSB wide stance squats to 11" box (2*55+2*10)
60x10
150x10
200x5
240x6
260x5
270x1

Seated calf raise
50x10
100x10
125x10 10 10 10
10 second hold on the tenth rep of every set

Hise shrug
195+prple*30
240+prpl*15
275+prpl*8

Split squats
25lb DB's*16/16 10/10

Swiss ball V-ups, from head to feet and back to head=1 rep
5 5 5 5

Bike, Auto pilot, up to 160BPM for 60 seconds, wait for HR to reach 150=1 rep
5 reps in 20 minutes
Avg 161
Peak178
506 Kcal

Easy days are nice sometimes

Fasted morning workout
Took NOX (~7g arginine, glutamine, ornithine) and 1.5 cups coffee

BW 234

Zombie squat
45x10 10 10
135x2
155x2
175x2
215x2 2 2 2 2 2
Easy, some mild pain in my right outer knee.

Leg lift and hip tilt, slant board a max
12 10 10
Fucking hard, abs were SORE

Front lunges
45x10
135x12/12 12/12
Woof

Elbow digs, green bands
2 sets of lots

45 deg. back extension, 3 holes showing
Redband*20
Really arching at the top

Calf raise+hise shrug
240x10
275x10 8 and some change

Bike*15 minutes
Avg HR 155
Peak HR 168
358 Kcal

Walkin'

Fasted cardio
Just walked for ~56 minutes. It was raining and muddy so difficult to keep a good pace.
AVG hr 126
Peak 170
914 calories

Some stretching and ab work later

Fours! Fores! FOARS!

BW 235

Zombie squats
45x10 10 10
135x3 4
155x4
175x4
215x4 4 4 4 4 4
AVG HR 130
Peak HR 185
Not bad

Dragon flags, incline bench, lowest incline
1 1 1
Then 2 sets of mini reps
Sit ups, lowest setting on slant board*17

Depth bounds, 14.5" box
10 singles

Kneeling jumps
20

Blue band GM
30 reps

Hike to hill 1 (shorter hill) and hill sprints.
Did singles waiting for heart rate to hit ~150-155 bpm before starting the next rep
10*1
1:33 minutes total (hike to and back included0
Avg BPM 150
Peak bpm 188
~2,000kcals burned.

I really doubt this calories are accurate.

V-ups*21
Leg lifts 10*10 minimal rest
Feet up crunches*50

Bf% 22.1
Took one measurement that read 29.5. From now on, do 3 measurements to make sure they're consistent.

Wheeeee it's still easy!

BW 234

Zombie squats
45x10 10
135x2
155x2
175x2
215x2 2 2 2 2 2
Easy, tried to restrict rest and keep my heart rate from getting below 130

Leg lift and hip tilt
15 5 5
Dragon flag negs on incline bench
1 1 1
Good!

SSB, wide stance, normal box
150x5
240x3
Seated Upper back Gm
240x10ish

Hise shrugs
205x20
285x10
300x10 10
255x20

Bike, random hill, res. 11
20 minutes
Avg HR 146
Peak HR 175
504 kcal

Ass O'clock

5 Am
BW 233
BF% 20.3

Zombie squat
45x10 10
135x3
155x3
175x3
215x3 3 3 3 3 3

Seated Calf raise
100x10 10 10 10
10 second pause on the last rep

Sit ups on incline board
15 15 15 10
Super setted these, stopped as soon as my back started to arch

Low pulley rows with ankle cuffs
170x big set

Split squat, R/L
20*22/16+6
Not bad

Leg extensions
150x30 total reps

Bike, res 10, Random hill
20 minutes
151 avg
166 peak
503 kcals

Shower then muscle milks+3 grams fish oil