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08-14-2017, 06:00 PM
#291
Monday, 14-Aug 2017
Weight: 213lbs, Time: 1230 (01:20)
Calories: High (3,650)
Bench (sleeves) 45x10, 135x5, 225x4, 275x3, 315x2, 355x1, 305x5,5,5
Superset w/Band pull aparts x20, x10... @2-3min
Clean & Press 135x5, 175x4, 195x3, 215x2, 175x5x5 @2-min
Bent over BB Row (Supine grip) 235x12,12,12 @2-min
Incline DB Bench 85x12,12,10 @2-min
Weighted Dip 60x10,10,8+2 @2min
Recovery Jog: 1.21 mi, 00:10:46
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08-16-2017, 02:48 PM
#292
Wednesday, 16-Aug 2017
Weight: 212.5lbs, Time: 1230 (01:35)
Calories: High (3,650)
Warmup: hips & ankles
Front squat (Velcro belt) 45x10, 135x5, 225x4, 320x5, 330x5*, 340x5 @3-5min
Wide grip RDL 325x5,5,5 @120-150 sec
Machine Lunge 180x12,12 @90-sec
1-Leg Curl 40x12,12 @90-sec
Bent Lateral 45x14,14,14
Superset w/facepull 60x14,14,14 @90-sec
Speed work: 25-min
2x600m, 3x400m @10mph
Notes: forgot my knee sleeves so I went without. Moved fine. However I also forgot my leather belt and had to use my spud inc deadlift belt. Darn thing keeps popping off mid set - my second working set of front squat left me with 3 reps to go and no belt to push against.
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08-18-2017, 09:05 AM
#293
Thursday, 17-Aug 2017
Weight: --lbs, Time: 1645 (00:25)
Calories: Low (2,700)
150m jog - warmup
0.7mi time trial: 4:53
Ab Wheel 3x13
Neck Extension 25 3x11
Ab Wheel L/R 3x6/6
Neck Flexion 25 3x15
Vacuums 2min (cum)
Notes: I had my coffee early in the morning and crashed around 1530. I took a catnap and rolled out of bed to do the time trial - it felt harder than it should have; granted I had just woken up, didn't put much effort in a warmup, and busted my ass doing intervals the day prior.
Friday, 18-Aug 2017
Weight: 213.8lbs, Time: 0820 (01:25)
Calories: High (3,650)
Band pull apart x10
Superset w/ Paused Bench Press (sleeves) 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 355x1, 375x1 RPE9.5
Touch'n Go Bench: 335x5 RPE9.5
Slingshot Bench 355x5 RPE8.5, 370x5 RPE9.5
Chinup 30x10,10,10
Superset w/ Push Press (belt only) 230x3,4,5 (could've done 3x4 again)
DB Side Lateral 35x15,15,15
Superset w/ BB Upright Row 125 x10,10,10
Low Cable Fly 25x 12,12,12
Superset w/ Wide Pushups x10,10,10
Notes: Really humid today; met a bunch of new people - probably talked too much
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08-21-2017, 07:58 AM
#294
Saturday, 19-Aug 2017
Weight: 213.5lbs, Time: 0750 (01:00)
Calories: High (3,650)
Warmup: hips, knees, ankles
Squat (sleeves) 455x1, 475x1, 495x1, 515x1, 535x1, 505x3,2, Paused Squat 435x2,2,2
Rackpull 555x3, 505x8
Pulled weeds for 3 hours
Sunday, 20-Aug 2017
Weight: --lbs, Time: 0900 (00:23)
Calories: Low (2,700)
Distance run: 1.89mi, ~18min, 6.3mph (~70.4% 1.5mi pace)
Monday, 21-Aug 2017
Weight: 213lbs, Time:
Calories: high (3,650)
Chin-up 30x10,10,9,6+2+2
Superset w/clean & press 205x3, 215x3, 195x3,3,3
Closegrip 225x4, 315x2, slingshot 370x3,2, unequipped 295x4, 275x5,5
Hammer strength incline bench 90/side x10, 115/side x10,8,8
Recovery jog 5.6mph, 10min, 0.93mi
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08-23-2017, 08:04 AM
#295
Wednesday, 23-Aug 2017
Weight: 212.9lbs, Time: 0640 (01:22)
Calories: High (3,650)
Warmup: tspine roll&scorpion, hips, knees, ankles
Squat (sleeves) 45x10, 135x5, 225x4, 315x3, 405x2, 455,475,495,515,535x1, 505x4*,
Paused squat 435 3x3
Halting Deadlift 135,225,315,405x3, 495x5
Sumo Deadlift 495x5
Hip abductor 160 5x10@30-sec
Hip adductor 120 5x10@30-sec
Cable face pull 60 5x15@30-sec
Sprints: 10mph 1:1 work:rest 3x600m, 2x400m
Notes: squat set better; I am definitely benefitting from hitting maximal work earlier in the week, with more rest and not having sprinted a few days prior. That being said, the bar I chose today did not have center nurling so when I hit the safeties on rep four it started to slide down and to the left. Instead of risking a failed rep I shut it down at 4. Will get it next week for sure.
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08-25-2017, 04:21 PM
#296
Thursday, 24-Aug 2017
Time: 1645 (00:15)
Calories: Low (2,650)
Short race pace run: 00:04:49 @0.76mi (9.#mph)
Neck Flexion 25x12,12,12
Neck Extension 25x15,15,15
Ab Wheel 3x12
Notes: I ran 15 seconds faster than I intended to. I have some sort of viral infection at the moment and my throat/chest got pretty tight. Lots of phlegm and difficulty breathing for about 2 hours following this run. I think my lymph nodes are inflamed as the left side of my neck/jaw line is tender.
Friday, 25-Aug 2017
Weight: 214.5lbs, Time: 0800 (01:32)
Calories: High (3,700)
Bench 345, 365, 380x1 paused, 305x5x5@3-min
Press 185x3,3,3,3,5@3-min
Row 240x10,10,10,10,10@2-min
Dip 45x10,10,10,10,10@2-min
Front Raise 35x10,10,10,10@60-sec
Cable side Raise 15x10,10,10,10@45-sec
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08-27-2017, 04:58 PM
#297
Saturday, 26-Aug 2017
Weight: 214.5lbs, Time: 1030 (01:30)
Calories: High (3,700)
Squat (sleeves and belt) 455,475,495,515,540x1, 435 5x5 @3-4min
RDL 330x5,5,5 @2-min
Machine Split Squat 45/sidex12, 50x12, 55x12 @90-sec
1-Leg Leg Curl 40x12,12,12@60-sec
Cable Face Pull 65x10,10,10,10,10
Sunday, 27-Aug 2017
Time: 1130
Calories: Low (2,650)
Running Deload Week
Moderate Distance Run: 1.26mi 11:00 (~70% 9mph pace)
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08-30-2017, 03:40 PM
#298
Monday, 28-Aug 2017
Weight: 215lbs, Time: 0750 (01:05)
Calories: High (3,700)
Band pull apart x15
Paused Bench (sleeves) 45x10, 135x5, 225x4, 275x3, 315x2, 345x1, 365x1, 385x1
Touch-n go: 340x5
Slingshot 365x5, 385x5
Chin-up 70,75,80,85,90x5
Superset w/Clean&Press 185x 4,4,4,4,4
LTE 105x12,12,12
Recovery jog: 0.65mi @6mph
Wednesday, 30-Aug 2017
Weight: 215lbs, Time: 1245 (01:20)
Calories: High (3,700)
Squat (sleeves) 45x10,135x5,225x4,315x3,405x2
495,525,545x1, 505x5
Paused 440x2,2,2
Rackpull 405x3, 495x1, 565x5, 515x8
Abductor 140x12,12,12
Cable facepull 65x20,20,20
Speed work: 1:1 work:rest
4x400m @10mph
Fitness assessment scheduled for Wednesday 13-sept
Some recent training footage: Fitness Assessment Prep - Recent Activities - YouTube
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09-02-2017, 01:18 PM
#299
Friday, 1-Sep 2017
Weight: 216lbs, Time: 1120 (01:30)
Calories: High (3,700)
Bench 315x2, 345x1, 310x5,5,5
Row 275,280,285,290,295x5
Pullup (BW) x5
Superset w/clean & press 135x5, 185x5,5,5,5,8
Dips 135x5,5,5, 70x15, BWx20
Superset w/hanging leg Raise (toe to bar) x10
Saturday, 2-Sep 2017
Weight: 216.5lbs, Time: 1130 (01:25)
Calories: High (3,700)
Squat (sleeves) 495x1, 440x5,5,5
RDL 335x5,5,5
Smith lunge (front foot elevated) 90x10,10 each leg
GHD 25x10,10
Cable straight arm pull down 60x10,10,10
Superset w/cable face pull 60x12,12,12
DB 1-arm front Raise 40x10, 35x10,10
Half bent cable side Lateral 25x12,12,12
1-arm DB preacher Curl 35x10,10,6+3+2+1
Distance run: 2.37mi 20:19, about 54 seconds too fast on each mile.
Notes: I had to get cash out for the barber but there wasn't an ATM near by; so naturally I bought an ice cream sand which. Had that, a banana, and a clementine then thought I'd get tomorrow's run out of the way. I had gas for the first half mile or so. Overall it wasn't bad; I ended up running faster than I wanted to and the weather was perfect for it - freshly rained the night before, mid sixties and overcast.
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09-06-2017, 11:59 AM
#300
Sunday, 3-Sep 2017
Calories; Low
Distance Run: 2.37 mi: 20:18 - a bit fast for my tastes; was looking for 70% of race pace (9mph) - so this should have taken me around 22 minutes.
Monday, 4-Sep 2017
Weight: 215.# lbs, Time: 0800? (01:30)
Calories: High
Chinup 80x5,5, 70x5,5,5
Superset w/ Clean & Press 185x5,5,5,5,6
Closegrip bench 295x5,5,5, Slingshot 315x6, 335x6
Front Raise 35x12,12,12
Side Raise 30x12, 35x12,12
Jog: 6mph, 1.18mi
Wednesday, 6-Sep 2017
Weight: 214.3lbs, Time: 0800 (01:40)
Calories: High
Squat (sleeves) 405x2, 495x1, 525x1, 545x1 RPE9, 510x4
Pause Squat 445x2,2,2
Halting Deadlift 135,225,315,405x3, 495x8
Sumo Deadlift 495x5
Adductor 145,160,175
Abductor 130,145,160x10
Pullover & Facepull 60 x10/15,10/15, 10/15
4x600m sprints 1:2 work:rest
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