-
12-17-2018, 08:18 PM
#2551
Monday
Pull Ups
3x8
I’m taking a break from the weighted variety.
-
12-18-2018, 08:57 PM
#2552
Tuesday
Conditioning
6 x 20/1:40 @ 8 mph and 12%
2 minute HRR 168-127
-
12-19-2018, 10:05 PM
#2553
Wednesday
Snatches
4x3x100
Squats
3x5x265
Bench
3x5x165
Curls
3x8x80
All my parts seem to be working pain free at the moment. I’ll take it.
Last edited by ColoWayno; 12-19-2018 at 10:10 PM.
-
12-22-2018, 05:04 PM
#2554
Saturday
Squats
2x5x270
Press
2x4x132.5
Dead Lift
5x315
This week I’ll review my starting weights for the first cycle of my ABC program. This will be my the first sort of complicated programming since my shoulder surgery, so maybe that makes me an intermediate trainee all over again.
-
12-23-2018, 09:06 PM
#2555
Sunday
Conditioning
3 minutes @ 3.4 mph and 15%
1/4 mile in 2:09
12 minutes @ 2.7 mph and 15% (2 minute HRR 159-121)
18 flights of stairs
-
12-28-2018, 08:14 PM
#2556
Friday (A1)
Snatches
2x3x45, 3x65,85,95,115, 1x125 (Post Op PR)
Squats
3x5x235
Dead Lifts
5x315
Not much rest over the holidays... I decided to start this (ABC) program a day early since I didn’t get any training work in all week. I’ll bench tomorrow... so kind of a split happening... not exactly as planned but still I’ve launched it.
I forgot to review my starting Lifts so I settled on some reasonable weights and I’ll adjust to make sure I get to where I want to be in 3 weeks.
I’m not planning on snatching on the same day as deadlifts but I missed doing them Wednesday... It made for a lot of back work today, but reasonably light so it’s all good. Hopefully I’ll be getting regular POPR’s in the coming weeks.
On notation... I’m doing a bigger 9 week cycle made up of three shorter cycles... A, B and C. The letter of of the indicator after the day name on the first line of the log entry indicates the shorter cycle, the number indicates the week of that cycle. The program is described a few posts back. Cheers.
I’ve been following Captain Rudd and Colin O’Brady as they both crossed the Antarctic solo and unaided. They’ve both finished now and it was surprisingly touching that Colin waited at the final waypoint for Rudd to finish.
Last edited by ColoWayno; 12-29-2018 at 01:00 PM.
-
12-29-2018, 06:13 PM
#2557
Saturday (A1)
Bench
3x5x160
Conditioning
8x20/1:40 @ 8 mph and 10%
2 minute HRR 166-125
I expect I’ll do 3x5 on bench at 160, 170, 175, 180, 185 over the first 3 A weeks.
Fumes from resurfacing the gym floor had me feeling a little poorly during those sprints.
Last edited by ColoWayno; 12-29-2018 at 06:36 PM.
-
12-31-2018, 04:42 PM
#2558
Monday (A1)
Press
3x5x110
Pull Ups
3x8
Last edited by ColoWayno; 12-31-2018 at 05:15 PM.
-
01-01-2019, 04:40 PM
#2559
Tuesday (A1)
Conditioning
2 x 6/4 (6 work/4 rest minutes) @ 3 mph and 15%
2 x 1/4 mile @ 7.2, 7.3 mph, 2 minute HRR 169-116
~15 flights of stairs
Last edited by ColoWayno; 01-01-2019 at 05:03 PM.
-
01-01-2019, 07:19 PM
#2560
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules