ColoWayno's log

[ColoWayno]

Saturday
The wife had other plans for me today... Actually about 30 days worth of landscaping, work on the patio, etc. All of this without any advanced planning (like to actually have the needed tons of sand, wood, pavers etc.)
At least I got more done than the last time I worked in the yard, which amounted to picking up the dogs work. Got part of some fallen trees cut up until I cut through the cord on my Skill Saw (the chain saw hasn't been run in something like 5 years). Got the grass and weeds cut, cleared the garden area and put down black plastic to kill the grass and weeds. Writing it down now it doesn't sound like much but I'm going to rest and try to get back on schedule.

[ColoWayno]

Monday
Squats
5x270
Press
3x5x115
Chin/Pull Ups
5,5,4,4
Dead Lifts
5x290

Trying to get into my new schedule, though it's screwed up from the git-go. This is Monday and Tuesdays workout since my folks are coming in tomorrow. Conditioning got skipped (first miss in a long while), as did snatches.

[ColoWayno]

Saturday (203)
Squats
3x5x225
Bench
3x5x175
Pull/Chin ups
5,5,5,4
Heavy Bag
3/1 minute(s) for 4 rounds.

The guests are gone. Back to work.

[ColoWayno]

Monday
Snatches
2x95
1x105,115,120,125,130
Treadmill Incline Intervals
20/1:40
2@ 8.5 mph and 5%
4@ 9.0 mph and 10.5%

2 minute HRR 172-141

Sprints were tough after missing a few sessions.
Snatches were easy except for the last one. It went up, but not convincingly. I'm cutting down my rest time on these. That seems to help me find a rhythm.

[ColoWayno]

Tuesday (201)
Squat
5x275
Press
3x5x120
Chin/Pull Ups
4x5xBW
Deads
5x300

Hey, a 3 in front of one of my numbers, and it ain't 30 lbs!

[AK49]

Congrats on 300 lbs. I have a 300 lb weight set and have been trying to get there so I have a good reason to buy more.

[ColoWayno]

Thanks, I'm trying a little patience coming back from this latest bout of injuries.

[ColoWayno]

Thursday (203.5)
Snatches
5x2x125
Bench
3x5x180
Treadmill Incline Intervals
20/1:40
2@ 8.5 mph and 5%
4@ 9.0 mph and 10.5%

2 minute HRR 157 to 129

[ColoWayno]

I'm thinking about doing something like this for a while:
Monday: Snatch (singles), HIIT
Tuesday: Squat (maybe just 1x5), Bench/Press, Chin/Pull Ups, Deadlifts
Thursday: Snatch (doubles), Press/Bench, HIIT
Saturday: Squat (3x5), Bench/Press, Chin/Pull Ups, MIIT

I really like this schedule. I think I'll stick pretty close to this For a while ... Eventually I'll need some sort of intensity day for bench and press, I'll have to figure that out. I will try to manage recovery with light weeks instead of light days (like on TM) and modest resets along the way.

Maybe I'll just alternate like this:
Bench volume
Press intensity
Bench intensity
Press volume

That doesn't seem quite right, though.

[ColoWayno]

Saturday (201.5) (end of week six)
Squats
3x5x215
Press
3x5x125
Pull/Chin Ups
6,5,5,6
Heavy Bag
5 rounds 3/1

I was apprehensive about squatting because of some sciatic nerve problems but intended to do sets at 235, then proceeded to misload the bar... Must have been the second hand doobie smoke or something (kidding NSA).

I'm trying some things with the heavy bag. Today, the first 2:30 of each round was spent trying to keep my feet moving, staying outside and targeting a spot on the bag with a jab and some combos. The last 30 seconds of each round was spent inside just throwing every punch I know how to throw as fast as I could. I have my Gym Boss timer set up to cue me with bells and buzzers.

Pretty good setup IMO for medium intensity cardio.