Gaining a 4th grader and getting strong

[BCS]

Press
45x10, 95x5, 105x5, 120x5, 135x11

Annie
50-40-30-20-10 of DU/SU

14:36

I was sick with a fever last week and lost the week recovering. Rec/Church league basketball is coming up soon so I decided to keep the 5/3/1 worksets and then use CF as my assistance work to condition and lean up a little. I'm also going back to the Zone at 25 blocks/day, 1/2 carbs w/ 2x fat to start with and will add food if my main lifts start suffering. I've chosen 8 CF workouts that I will rotate through.

Press day will be either Annie or Helen
DL day will be either Grace or Isabel
Bench day will be either Cindy or Nicole
Squat day will be either a BB complex or 21-15-9 C&J/Push Ups

I wanted to add explosive work on leg days and pull-up heavy work on upper body days. Hopefully going 2 on 1 off/2 on 2 off will not burn me up. Here's to experimentation!

[BCS]

DL/PC
PC
135x2, 185x2, 225x2, 245x1, 255 high pull
DL
280x5, 325x5, 365x8

Grace w/ power cleans not full squat cleans @ 135

6:11

Getting back into shape sucks.

[BCS]

Bench
45x10, 95x8, 135x5, 165x5, 190x5, 215x9

Mini Cindy

Amrap 10 min
1 pull up, 5 push ups, 10 squats

9 rounds

[BCS]

Squat
45x5, 135x5, 225x3, 280x5, 325x5, 365x6

then

BB Complex
3 Rounds for Time of:
6 DL
6 Bent Rows
6 Hang Power Clean
6 Thrusters
6 Push ups with hands on the bar.

11:37 w/ 135# bar.

[BCS]

Beware the Ides of March

Press
45x10, 95x5, 110x3, 130x3, 145x8

Mini Helen
Run .15, 21 swings, 6 chins for 3 rounds

14:12

[BCS]

PC/DL
PC
135, 185, 205, 225f, 225
DL
300x3, 345x3, 385x8