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10-11-2018, 06:36 PM
#701
Press (I)
127.5x3x5
~3m rests
Deadlift
330x6, 310x5
Kid sleeping, slow descent, brutal. When I move to KSCPB 5 day next month, deadlifts will be done in the afternoon of my day off from work while the kids are at school
Dips
5,5,5
First time doing these in forever.....no shoulder pain!!!!!
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10-15-2018, 06:52 PM
#702
Squat
315x1, 345xF. 225x8x3
PR attempt didn't even budge out of the hole. Wanted to crush this and 350 next week, then a light week before starting KSCPB on Nov 4. Decided to start getting myself conditioned for the 8x3 torture to come. May take a light week next week and then start KSC a week early depending if I feel like going for a deadlift 1rm first.
Press
122.5x6x4
Chins
4,4,4
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10-16-2018, 06:39 PM
#703
Airdyne
26 min, 7.6 miles
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10-18-2018, 06:46 PM
#704
Press (I)
130x3x5
Deadlift
365x3x2
3rm! And I got it twice! And with a slow descent!
Dips
6,6,6
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10-22-2018, 05:40 PM
#705
Light week before starting KSCPB on Sunday!!!! I'm planning on training and sleeping better than I ever have before!
Squat (L)
225x5x2
Beltless and easy
Bench
155x5x2
First time benching in about 6 months due the left shoulder (tendinitis?). I actually think it was my right elbow being jacked up in the squat causing it. Some minor discomfort but nothing too bad.
Chins
4,3,3,3
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10-23-2018, 07:06 AM
#706
Airdyne
5 x 20:100
91-93 sprints, 40 rest. Felt like shit. I'm talking about the kind of shit where I couldn't stay on the bike after the last sprint to cool down, had to go straight to the garage floor on my back.
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10-25-2018, 06:29 PM
#707
Another light session, should be nice and fresh to begin hopefully a productive block of KSCPB on Sunday
Squat
225x5x2
Beltless and easy
Press
105x5x2
Beltless and super easy
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10-28-2018, 06:14 PM
#708
Kicking off KSCPB! Hoping for a solid 5 month training block this winter with good focus ; the key will be getting enough sleep, which I haven't done in like 4 years. Kids are a little older now and sleeping better.
Squat
245x8x3
Trouble getting air, especially 2nd 2 sets...bar moved well though so I'll go for a +10 in 3 weeks.
Here is my template:
Sunday: Squat + calf raise
Monday: LISS (Airdyne)
Tuesday: Bench + dips + BB curls
Weds: Deadlift + Paused squat
Thurs: Chins + HIIT
Friday: Press + CGBP
Sat: OFF
For anyone who doesn't know, main barbell lift at beginning of each workout rotates weekly on a 3 week rotation of 8x3, 5x3, 2x3. I would consider it a successful winter if I can at least reach all my current 1rms for my doubles across week. Current bw is around 219 lb (6 ft tall)
Let the gainz begin!
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10-29-2018, 06:13 PM
#709
Airdyne (LISS)
27 minutes, 7.8 miles
Missed 7.9 by just a few seconds
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10-30-2018, 07:41 AM
#710
Bench
165x5x3
Super easy, all sets on 1 breath. No shoulder pain, building it back up slowly given long layoff from benching. Gonna run at least the first couple cycles on 5x3 to build bench back up and depending how it goes I'll start working in 8s and 2s on 3rd or 4th cycle
Dips
7,7,7
BB curls
75x8, 65x10, 55x12
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