Consitency

[Cousin Bo]

Saturday 7/27 - AMRAP

I had a really crappy work out. Last weekends festivities and my work schedule (60 hours) really caught up to me. I didn't realize I was over worked until this work out. Everything felt heavy my squats sucked. But it all adds up; I didn't eat good food, lack of sleep, and a lot of work.

Squat
275x3 - going to re-do this on Saturday

Press
145x6

Deadlift
345x5

Curls
110x7,6,5

Sunday 7/28

Conditioning - Pushed the car - 20 on 1:20 off x 8

Good one felt the burn in the legs by the 6th set and was huffing and puffing

Weight is down to 183-184. Time to bump up cals consistently unlike last weekend. To keep the progression going I have to make 4 quick adjustments.

1. Put more holes in my belt, its to loose right now

2. More effort into sleep

3. Consistent diet of the right macros

4. Cycle two days to one day a week conditioning

[Cousin Bo]

Tuesday 7/31 - Upper Volume

Bench
202.5x5x5

Started off feeling heavy but it got easier with every set.

Press
120x8x3 - 2 more reps than last time

Chins
55lbs x 5 x 3

I got some really good information from the Coaches tab on this forum about the TM. I realized the focus of the program should be volume days which drive adaptation and the relationship between them and intensity days. Looking forward to getting my intensity days heavier.

[Cousin Bo]

Wednesday 8/1 - Lower Volume

Squats
245x5x5

89% of my Intensity day squats. I was gassed doing these not sure why, the new holes in the belt helped but still not as tight as it should be. I used the thick 55lb bar that doesn't rotate at the sleeves for the first set which messed me up mentally - as dumb as that sounds.

Power Cleans -
175x1x10 - 1 minute rest between sets.

No conditioning, really paying attention to recovery this week. Want to hit 275 squats for 8, that would make me really happy.

[Cousin Bo]

Saturday AMRAP - 8/3

Squat
275x5 - was pretty hard, had too much hip drive for a High Bar squat.

Bench
222.5x6 - spotter helped on 7

Deadlift
350x5 - Good

Curls
110x7,6,4

Sunday Conditioning - 8/4

Car pushes: 30 on 1:30 off x 10

[Cousin Bo]

Tuesday 8/6 - Upper Volume

Bench
205x5x5

Press
122.5x8,6,6

Chins
BW+57.5lbs x 5,5,4 - Grip was slipping

Wednesday 8/7 - Squat Volume

Squat
250x5x5 - This was a tough volume day I really focused on technique, I have a video I will post later

Power Cleans
177.5x1x10

Conditioning - Erg 30 on 130 off x 5

[Cousin Bo]

Saturday 8/9 - Intensity Day

Had a rough past 48 hours leading up to this. Celebrated the end of my internship and went on a 48hour drinking binge and got zero sleep. Had a great time.

Weight: 183.2 - still haven't moved up, going to bump up cals to ~2750 by moving up the protein macros

Squat
280x2,2 - Failed on three, moving to triples and doubles

Bench
225x5

Deadlift
355x5

Straight Bar Curls
95lbs x 7,6
85lbs x 7

Sunday 8/10 - Conditioning

Car pushes 20 on 1:20 off x 10

Conditioning getting better

[Cousin Bo]

Tuesday 8/13 - Upper Volume

August is already here, soon its chili and football season. Can't wait to have some great dark beers and cold air.

Press
132.5 x 5 x 5

Bench
190x8,8,7

Chins
BW x 10,10,9,5

Wednesday 8/14 - Squat Volume

Squat
255x5,5,5,4

I was reading through some threads and one stuck out at me. Jordan F mentioned that if you fail on ID in the first three reps it might be because of lack of recovery, whether its too much volume or not enough food is for me to figure out.

It kinda relates here because I went from 270x8 to 275x3 the next week then 275x5 to 280x2. Somethings isn't right, so I'm going to stick to 255 for volume day for a little.

Power Cleans
180x1x10

I was watching videos of people who know how to LB squat, and I realized that when I used to do it my legs weren't wide enough. Right now I'm doing HB close stance, and I get these weird pains in my left hip from the one time I went to low on a HB squat 6 months ago. Now I can feel my left hip joint pop during certain times.

I want to try to do low bar again now that I have figured out that I wasn't doing it perfectly. Maybe it will help make the irritation go away on my hip.

[Cousin Bo]

Saturday 8/17 - Intensity Day

Squat
280x2x2

Switched back to low bar but now with proper feet width. For not doing these for almost a year not to shabby.

Press
147.5x4 - This is bad, I think the volume for both my bench and press is too high

Deadlift
360x5

Sunday - Conditioning

Car pushes x 10 trips

[Cousin Bo]

Tuesday 8/20 - Upper Volume

Bench
207.5x5x5 - This kinda felt hard, I need to drop the volume

Press
115x9,8,7 - Staying here until I can get it for 10x3

Chins
60lbs x 5 x 3

Wednesday - Squat Volume

Low bar
245x5x5 - Figured out some more things with form, placed the bar a little lower and kept playing with width until it felt right and looked right. 245 was easy to squat but not to hold, I have to get used to the grip again.

Power Cleans
185x0x0 - I thought I was suppose to do 185 but in reality I had to do 182.5, this was kinda a big jump so I only got 1 rep out of 7

Thursday
BW: 186.2 - weight jumped a little after two loose weeks with macros but I'm off vacation and back into the game.

Conditioning - Erg 8-10 round of 30 on 1:30 off

My new goals:
1. By the end of September I want to;

• BW 189lbs
  Squat 315 for 1
  Bench 240
  Deadlift 405 for 1
  Power Clean 195 for 1

2. Mid term (Around Thanksgiving)

• BW 195
  Squat 345x5
  Deadlift 435 for 1
  Bench 275 for 1
  Power Clean 225 for 1

[Cousin Bo]

Saturday 8/24 - ID and Conditioning

Squat
290x1 http://s884.photobucket.com/user/kou...c9ac9.mp4.html
290x2 (spotted)

I think I'll try doubles next week if I can find a decent spot, singles if I don't.

Bench
227.5x3 - 4th rep was spotted
227.5x3

I think volume may be the colprit behind failing to do 5, going to up volume weight but only drop to 3 set of 5

Deadlift
365x4 - 5th rep bar slipped out, I didn't use chalk today

Conditioning - Car pushes
8 trips: 20 on, 1:30 off