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.