This Is The Last Damn Run of S&C I’ll Ever Make

[my_back_hurts]

A1. McGill 5x8s, 4x8s, 3x8s

B1. Beam pullup x 5
B2. Hindu squat x 20
B3. Hindu pushup x 10
x 8 rounds

[carson]

Did you take SS training before the decade-long layoff?

[my_back_hurts]

Did you take SS training before the decade-long layoff?

Yes. I was squatting 275, benching 245, deadlifting 350 (all for 5's) when I stopped lifting. It's a good program, I don't have my notes any more but I think I started with the bar and ran up to that in about 6 or 7 months at 175 bodyweight. Fun while it lasted.

[my_back_hurts]

163.4lbs this morning.

Didn't wake up in time so will get in a 30 minute ruck with 25lbs this evening.

[my_back_hurts]

Day 4. Missed. BW 162.9. Fasted all day then had a normal dinner and a few beers.

Day 5.

161.8

10 minutes rope skipping. 5, 3 minute rounds on the bag. 3x10 3-way head nods. Palloff Press 50 band 3x4x8 second holds.

[my_back_hurts]

BW 161.2

Slowly trending down despite several nights of beers and last night, county fair food.

This morning:

Warmup, McGill x 5x8s x 2 rounds

A1. Reverse lunge 50x8
A2. 1L RDL 50x8
A3. Assisted pistol squat x 8
x 4

B1. Chin x 6
B2. Dip x 6
B3. Inverted row x 6
B4. Pushup x 6
x 3

[my_back_hurts]

Day 7. Rest day. BW 161.4. Told the wife about my new goals and she said if I get all scrawny she'll divorce me. We'll see how she really feels when I've got veins sticking out on my abs.

[my_back_hurts]

Yesterday. 10 mins ropeskipping, 6 x 3 minute rounds on the bag, 4x10 3-way headnods, 4x10 ironclad crunch. BW 161.5.

[my_back_hurts]

BW 161.9. Easy morning 3.5 mile run.

[my_back_hurts]

Day 9. Repeat of day 8, plus 10 x 4x20 neck extensions.

Day 10. BW 162. 200 bw squats, 100 variety of pushups, McGill 5x8s, 4x8s. A few attempts at wrestlers Bridge.