Pack Mule - Josiah's Log

[Josiah Moye]

Yeah man, still gonna squeeze in conditioning 3-4 days a week.

Got busy yesterday and forgot to put yesterday's workout:

Press 125x5, 145x5, 165x6 - rep PR, cool
Squat 205x5x3 - nice n easy
Pushups: 5x25
Nice light, slow, 2 mile jog.

Legs and back were TORN UP from Friday's 5x10 deadlift lol. Press felt good. Officially a rep PR while on diet, which is awesome. I need any small victory I can get right now. Squat was just light and easy since my legs were fucked up. Just wanted to get some blood flowing and practice the movement. Probably bump up to 225+ for the next 3x5. Gotta get that pop back. Slow 2 mile jog... super boring.

Rode my bike to Houston yesterday for a meeting, totaled about 8 hours on it throughout the day. Exhausting. Was thinking about doing a 1 mile run or something today but it's not happening after that. Deadlifts tomorrow!

[Josiah Moye]

PC: 195x3x3
DL: 325x5, 375x5, 425x2 - fuckkkk you
DB rows: 120x9 - broke set, then struggled through 3 more, both sides
1 mile run: 7:09

Meh. Gonna probably bump back my deadlifts. Could not hold my back tight. Shit does not feel right.

Running is getting better though! (sarcasm, fuck you) 2 more weeks til PFA is done then I won't do any running over 100m.

[Josiah Moye]

Bench: 185x5, 210x5, 240x7 - alright
Squat: 275x5, 315x5, 355x5
Chins: bwx16 - max reps

Didn't have time for chins/dips, or conditioning. Work schedule shit. Squats were meh. Felt good to at least hit my number for the day. Lol. Fuck. I'm going insane.

Glad my upper body is staying relatively up there in strength.

I'm on a shitty watch schedule now working 12 hour shifts and it changes pretty much every 2 weeks from mids to days, which is retarded, so my sleep is gonna be sketchy for a while.

[Josiah Moye]

Just did some prowler funtime

10x40m pushes with 140lbs on it, about 1 min rest between pushes.

Not too bad. Planned on doing 8 but got there and was feeling good so did 10. Try for 10-12 next time, keep short rests. Probably be pretty beast by the time I can do 20 with 140 lbs or more, and less than 1min rests. Pretty cool.

[Josiah Moye]

Press 135x3, 155x3, 175x3
Squat 225x5x3
Pushups 3xmax - 50,40,25

2 mile run (sorta) - 17:26

Press was feeling good so I expected 4 reps but I don't know what happened. Squats were just fine. Pushups ok.

For some reason I felt like complete shit going into the run. First lap already felt terrible. Was probably dehydrated or something. New schedule is kicking my ass. Sleep is fucked up.

[Michael Park]

For some reason I felt like complete shit going into the run. First lap already felt terrible. Was probably dehydrated or something. New schedule is kicking my ass. Sleep is fucked up.

I know 225 x 5 x 3 isn't challenging for you on the squat, but it seems like that would significantly hinder my running ability. Even a 185 x 5 x 3 would make two miles unpleasant for me. Have you squatted immediately before middle distance running before?

[Josiah Moye]

Ah yeah that probably has something to do with it lol. Last week I did 2 miles after squatting and it wasn't quite the fight for survival as this one was, still sucked though yeah. Probably just need to get used to running mid-distance after squatting, if that's even something you can get used to. Fortunately, after next week I won't have to figure out if I can get used to it. Finish up PFA, then switch all running to short sprints.

Thanks for the idea Michael. I think I'm just too stubborn about this shit.

[Josiah Moye]

Forgot to update yesterday

PC: 220x2x3 - was going to do 4sets of 2 but started to feel fatigue in my back so didn't want to kill it for deadlifts
DL: 315x3, 365x3, 405x6 - bumped my DL training max down 10% to 450. Sad yeah but it had to be done. Will work back up.
DB rows: 120x12 then +3 after a short rest. Grip is getting way better from these. Can hold onto that thing no problem now. Gonna try to get the reps up to 20 for 1 set before going up to 130.

[Josiah Moye]

Gotta love the Jethro Tull rock flute.

Today was the first day in a while I have felt pretty good. I woke up relatively early and didn't get as much sleep in order to see the Avengers before going to work my mid shift (4:30pm-4:30am). I think watching the Avengers, and the Hulk just smashing shit, exploded my T levels and more than offset the lack of sleep. Plus I drank some coffee before the start of the shift which gave me a much needed boost--I rarely drink coffee or use stimulants so when I do I feel it.


Bench: 195x3, 225x3, 250x5 - had one more in the tank for sure, cool
Squat: 295x3, 335x3, 375x3 - probably had one more, it would have got ugly though, so I'll take it
Chins: +45x5x3 - easy
Dips: 5x14 - last 2 sets were a bitch but got em. 15 next time.

No time for conditioning, back to work. PT test is next Friday, so I'll take off lifting next week. Do some light running tomorrow and early next week, and be fresh for it. Feel like squats are really going to pick back up once I can cut out the longer runs and bring conditioning to 2-3 times a week max. Still dieting, might hit another 10 day diet break after the PT test, just to reset my mind. Probably only need one more cycle of dieting, then take it slow and steady from there.

[skipbeat]

Same with me about the coffee thing - I drink it maybe once every two weeks, but when I do I start bouncing off the walls!
How was The Avengers, must-see or what?

Also, it's pretty impressive how you cycle around all this shit (mandatory running and stuff). Keep at it.. its not like you need the motivation though :- P