68whiskey on the rocks

[Notyouravgdoc]

Wed, Jan 9
Running
10m wu
2 1/2 mile run
[1mi split: 9:04min/mi, 2ndmi split: 9:45min/mi, 1/2mi split: 10:25min/mi]
10m cool down

[Notyouravgdoc]

Thur, Jan 10
APFT Taper
A)Press 200×1×2, 190×1×4
A)Chin Ups ×15/13/12/10
B)Snatch 155×1
B)Dips ×20/17/13

[Notyouravgdoc]

Subjective: i will be switching my Press to monday and my bench to thursday. My press has been heavily impacted by my leg fatigue with the increase in cardio. I also value my Press more than my Bench so ill put it earlier in the week. Hopefully since i program Saturday & Sundays off i can get back in the winning circle for the Press. I know the Bench will suffer slightly from leg fatigue but i dont believe as much as the my Press currently is.

[Notyouravgdoc]

Fri, Jan 11
Cardio
4.66mi run~48:48
Splits
1mi~10:53
2mi~10:36
3mi~10:25
4mi~9:50
4.66mi~6:27

[Notyouravgdoc]

Mon, Jan 14
APFT Taper
Squat 335×5
Bench 225×10×3
Chin Ups ×12/10/10/8/7/3
Dips ×10/10/11/10/9
Cardio~Running
5m warm up
1/2 mile: 4:01
1/4 mile walk
1/2 mile: 4:16
5m cool down

[Notyouravgdoc]

Tues, Jan 17
APFT Taper
Cycling
10m easy
30m Tempo
10m cool down run

Wed, Jan 18
APFT Taper
A)Chins BW×10×5
A)Push Ups 4×30s
A)Sit Ups 4×30s
2mi run
1mi split: 9:55
2mi split: 10:30

Thur, Jan 19
APFT Taper
Cycling
30m easy~roughly 17-18mph

[Notyouravgdoc]

Fri, Jan 20
APFT Taper
5mi run~60:40 (shiiiiiiiiit)

[Notyouravgdoc]

Mon, Jan 21
APFT Taper
Squat 340×1 (programmed ×5)
Press 150×6, 140×8, 135×9 (programmed 150×10×3)
Chin Ups BW×13/10/10/4/6/3
Dips BW×10/10/10/9/2/5/5

This workout was one gigantic failure and im fucking pissed. I came into this APFT taper with a 405 Squat, 225 Press, 330 Bench, and 440 Deadlift. Since starting this on the 15th of December all of my numbers have plummeted, workouts have constantly been failed and my run time hasnt even gone down. I physically have shrunk and put on more bodyfat despite my best efforts. Im starting to look like ever other calistenics obssesed, beer gut soldier on my post and i HATE IT. Once i get my tax returns back im going to get a SSC online because im honestly fucking this whole balancing act up.

[Notyouravgdoc]

Tues, Jan 22
~Bench Focus (Vol)~
1ct Paused Bench *5m rest
Wu) 185×2, 215×2, 265×2@7.5
280×2@8.5
285×2@10
275×2@8.5
275×2@9
270×2@9
270×2@9.5
Incline Bench Press *5m rest
Wu165,185)×2, 195×2@7, 215×2@8.5
225×2@9.5
220×9
220×9
220×9
220×8.5 (stopped pausing @bottom)
220×9
Press 1.0 *3m rest
135×5@8
145×5@9.5 (immediately after)
145×5@10 (w/belt)
135×5@9
DB Curl *1-10 method **no rest between
60×1
55×2
50×3
45×4
40×5
35×6
30×7
25×8
20×9
15×10

[Notyouravgdoc]

Wed, Jan 24
Cardio
2mi: 17:36

Thur, Jan 25- AM
Squat w/green(65lb) bands *5m rest
Wu: 135×2, 225×2, 315×2@7.5
335×2@8
335×2@9
325×2@9.5
(walkout disrupted by bands)
315×2@8
315×2@8
315×2@8