A log without a name

[gtl]

I figured since I am no longer doing the Rockwood Athlete PL template, I should start a new log.

Stats:
Age: 30 (turning 31 this month)
Height: 6'1
Weight: 171lbs (so, yeah, undermuscled)
S/B/D all time: 340/230/465
S/B/D now: ??

I'm currently only squatting with an SSB bar due to some twisting/asymmetries. I just got over the flu and lost 5lbs, which I haven't fully regained back yet. I train in my garage, but also have a pretty decent gym at work with a Rogue R6 rack, Rogue Ohio Bar, Rogue flat bench, DB's, KB's, a GHR, a cable station, and several concept 2 rowers (plus other cardio stuff).

I'm going to follow this template that Jordan posted in the nutrition subforum recently:

Day 1:
Squat x 6 @ 8, then 12 min AMRAP at same load in sets of 3
Press x 6 @ 9, then 12 min AMRAP at same load in sets of 3
Chins -10 min AMRAP
Arms- 10 min AMRAP
Prowler

Day 2: off

Day 3:
Deadlift x 6 @ 8, then 12 min AMRAP at same load in sets of 3
Bench x 6 @ 9. then 12 min AMRAP at same load in sets of 3
Pull ups- 10 min AMRAP
Arms -10 min AMRAP
Steady state cardio PRN

Day 4: Off

Day 4:
Paused squat x 6 @ 9, then 12 min AMRAP at same load in sets of 3
Incline Bench x 6 @ 9. then 12 min AMRAP at same load in sets of 3
Pendlay Rows- 12 @ 9, then 12 min AMRAP at same load in sets of 6
Arms-10 min AMRAP
Prowler

That's all I can think of for now. Next post will be today's training.

[gtl]

2017.01.02

SSB Squat
45x6, 95x6, 135x3
170x6@6.0
205x6@8.0
205x12min AMRAP=3,3,3,3,3 (15) w/ 65 seconds to spare

Press
45x6, 70x6, 95x6
110x6@8.0
115x6@9.5
115x12min AMRAP=3,3,3,3,3 (15) w/ 7 seconds to spare

Chins
x10min AMRAP=3,3,3,3,3,3,3,3,3,8 (35)

Seated DB Curlz
20x7min AMRAP=8,8,8,8,8,6 (46)


Squat - I think I nailed the Rx perfectly. I would have liked to get more reps in the AMRAP, but this basically had me going every 2 mins. The last set slowed to about rpe 9.5.

Press - 95 was supposed to be my last warmup, but it was too easy. 110 moved faster than anticipated, so I went up to 115 and overshot. Damn near every set was rpe 9.5.

Chins - wasn't sure how many reps to do per set, but did these EMOM, with the last set being an all out AMRAP.

Arms - cut it down to only 7min

This took me 95 mins to do. I'm going to try to do the cardio stuff on my off days if that makes sense. Time to eat.

[gtl]

W1D1 Squat 205x6@8 - YouTube
W1D1 Press 115x6@9.5 - YouTube

[gtl]

2017.01.03

Airdyne
warmup: 5min
hiit: 7x07s:53s
cooldown: 5min

I did it. I actually did cardio.

[gtl]

2017.01.04

Sumo DL
155x6, 205x3, 245x3
275x6@8.0
275x12min AMRAP=3,3,3,3,3 (15) w/ 20 seconds to spare

Bench (TNG)
45x5, 95x5, 135x3
Bench 165x6@6.5
Bench 185x6@9.0
185x12min AMRAP=3,3,3,3,3 (15) w/ 50 seconds to spare

Pullups
x10min AMRAP=3,3,3,3,3,3,3,3,3 (27)

Kneeling Ab Wheel
x7min AMRAP=5,5,5,5,5,5 (30)


Deadlift - I haven't had a real deadlift session since 12/9, due to getting sick. This wasn't too bad, but I expected the 275 to be around rpe 6.5, and to hit 295-305 for my top set

Bench - ok; not bad. Didn't want to overshoot rpe like I did with press on Mon, but was close.

Pullups - biceps fried from curlz on Mon, so these were a bit harder than expected. Pretty much did EMOM til towards the end.

Abz - did these instead of arms.. and will probably keep it this way going forward. Gonna hit up LTE's on Fri

Again, took about 95min to finish (97 actually). I could probably shave off ~5 mins on my warmups, but regardless, it's about a 90min session

[gtl]

W1D2 Deadlift 275x6@8 - YouTube
W1D2 Bench 185x6@9 - YouTube

[gtl]

Work has some bioimpedence machine called In Body 570.

Results show 14.2% body fat

[manveer]

Why'd you switch from the Rockwood program?

[Mahendra]

Why'd you switch from the Rockwood program?

He wants teh swole.

[gtl]

Why'd you switch from the Rockwood program?

I really tried to stick with it, but it just wasn't working.

I think the fatigue %'s were too low, and repeating to @9 wasn't giving me much volume because I was already pretty close to @9 on my first backoff. Plus, I was hitting @9 on every lift every day. And, I didn't like rotating assistance work every week on every lift. I dunno. Just wasn't for me.