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12-21-2018, 07:21 PM
#981
2018/12/21 -- light squats, heavy deadlifts
Squats:
295x3x5
2 minutes rest, beltless.
Deadlifts:
385x5
315x5
315x5
Chin-ups:
8/7/7
Rower:
2 minute warmup
6 x :40/1:20
2 minute cooldown
Avg HR: 143
Max HR: 153
I didn't put a lot of effort into these intervals.
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12-23-2018, 04:12 PM
#982
2018/12/23 -- volume bench, intensity press
Bench press:
230x5
230x4+f -- at least it was a grinding failure
215x5
215x5
215x5
I decided to switch horses in the middle of the stream. I'm going to move to TM-style programming for the bench and press -- intensity press and volume bench on Monday, intensity bench and volume press on Thursday. I did pretty well with this at the beginning of the year, so we'll see how it goes this time around.
215 was probably a little heavy to start with, given that volume day is supposed to be about 90% of intensity day. I'll adjust it a bit next week.
Press:
130x4+f +1
After the failure, I waited about 20 seconds or so (a slow 10-count) and tried again for the last rep. If I'd planned ahead, I would have done press first and gotten all 5 of these instead of wearing myself out with volume bench first. I'm going to call this a success.
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12-24-2018, 07:17 PM
#983
2018/12/24 -- heavy squats, light deadlifts
Squats:
330x5
330x5
330x5
A bit of a deload on squats this week. Back to the scheduled weight next week.
SLDL:
285x8x2
Chin-ups:
10-minute EMOM:
10x3
Rower:
6x:40/1:20
Avg HR: 148
Max HR: 164
Last edited by Chad Mynhier; 12-28-2018 at 08:59 AM.
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12-24-2018, 07:41 PM
#984
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12-24-2018, 11:15 PM
#985
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12-28-2018, 09:13 AM
#986
2018/12/26 -- intensity bench, volume press
Bench press:
232.5x5 -- 5-rep PR
Press:
117.5x5
117.5x5
117.5x5
117.5x5
117.5x5
Dips:
3xAMRAP: 13, 12, 11
I discovered a little while ago that I can get more reps if I do these quickly. I may actually hit 15 soon.
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12-28-2018, 05:36 PM
#987
2018/12/28 -- light squats, heavy deadlifts
Squats:
275x3x3
Continuing my deload week for squats, these were a little lighter than usual.
Deadlifts:
395x3+f
325x5
325x5
The 3-hour hike I took yesterday may have cost me those last two reps.
Chin-ups:
3xAMRAP: 8, 8, 7
Rower:
6x:40/1:20
Avg HR: 153
Max HR: 180
On the last interval I kept going to about 1:30 so I could push the heart rate up.
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12-30-2018, 03:41 PM
#988
2018/12/30 -- intensity press, volume bench
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12-31-2018, 07:08 PM
#989
2018/12/31 -- heavy squats, light deadlifts
Squats:
350x2+f
350x2
315x5
I lost tightness at the bottom of the 2nd rep of that 1st set, but managed to get it up. I think the effort blew the chance of getting any other reps, though.
I think I'm done with this progression. I'll need to figure out what to do next for squats. Maybe just 5's instead of this rotating-rep-ranges thing.
SLDL:
295x8x2
Chin-ups:
10-minute EMOM:
5x4, 5x3
Rower:
6 x :40/1:20
Avg HR: 148
Max HR: 169
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01-01-2019, 08:34 AM
#990
Happy New year Chad. You made some great progress in 2018.
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