68whiskey on the rocks

[Notyouravgdoc]

Tue,Aug 28th
~1 lift per day~
Squat 360×1×5
SLDL 300×8×2
Pull Ups 5×6
DB Shrug 6×12-20
Lift @0500
Sleep~5hrs

[Notyouravgdoc]

Quick Bio: 22y/o male, active duty army. Running 1 lift per day intermediate program as described in PPST3; with some guidance via andy baker and mike isratel articles. This will be started at the end of the first cycle. Starting weight at the time of novice programming was 165BW (1 year and some change ago). Will be progressing by 2% on lifts every cycle (3 weeks). Calroic intake is around 3,000 calories maybe higher. Protein intake will always be 190g+ per day. Starting weights were 70%1RM~5×5, 80%1RM~5×3, 90%1RM~5×1. Recovery factors are poor. I have two kids and married in the mojave desert at NTC.... if you know what that is you know thats a ball buster. Current approximate 1RM
Squat-405 Press-215 Deadlift-445 Bench-325
APFT Push Ups-105 Sit Ups-68 2MR-15:24~ score:258

[Notyouravgdoc]

Wed, Aug 29
~1 lift per day~
1/4 sprints×4×7:48 pace~7.7mph@1-2.5incline
Workout @0500
Nutrition:Protein shake @0400~30g

Subjective: Sprints felt better as workout progressed. In the future i should do a couple warm up sprints beforehand since the 1st sprint is always the hardest. Breathing mechanics felt on point. Hamstring were very stiff but not the point of worrying. Celebrated Wifes 22nd BDay yesterday so the wings, chili fries, and miller lite made waking up @0400 difficult but barely doable.

[Notyouravgdoc]

Thu, Aug 30
~1 lift per day~
Press 165×3×5
Incl Bench 185×8×5
Db fly 30×8×2
Bb curl 95×6×3
Tri ext 50kg×8×5
Db curl 20×12-20×4

Workout 0500-0630
Nutrition 30g Whey @0400
Sleep 4 1/2hrs
Stress~Mod
Subjective~ Press felt perfect today. Was able to cut rest down to 3 minutes to finish faster due to pt in a different bldg. Incl Bench was very rough motor pattern wise. Caught me off guard and almost got murdered by the barbell on my first set unracking the bar. As the reps piled on i was able to "feel" the correct bar path. Db flys were another exercise i havent done in years. Hoping that they have some benefit physique wise. Overall good session that had to be split between 2 gyms. Making lemonade out of lemons so i cant complain.

[Notyouravgdoc]

Fri, Aug 31
~1lift per day~
Squat 225×5×3
Deadlift 365×3
Row 3×8×190
Pull Ups 5×6
Shrugs 235×10×6

Workout 0500-0630
Nutrition Whey~30g & Banana @0400
Sleep 7 1/2 hours
Stress~Low
Subjective~ Squats were on point today. Really hammered away at perfecting my technique since it was a light day. Deadlift was rough unfortunately. I think i need more practice with the mixed grip. My hands hurt severly around the snuffbox when i hook grip these days and then it will swell throughout the day. So ive had to adjust fire! Im currently not using my lats like i would with a double pronated grip which i believe is contributing to my hips being to low. Im reasoning that since closing off the armpits by rotating my thumbs outward on the bar help me set myself thats why. Due to bad form on deads my row suffered because my low back was so taxed so i added pull ups since i couldnt row weight correctly/safely from the floor. The shrugs were just beacuse i want bill kazmiers upper back.

[Notyouravgdoc]

~1 lift per day~
Start of cycle 2 on monday
5×5~72%
5×3~82%
5×1~92%
1/2 & 1/4miles@7:45 pace

[Notyouravgdoc]

~1 lift per day~
•Cycle 2, Day 1
Bench 230×5×5 (+2%)
DB Press 60×8×3
BB curl 95×7,5*,5*
*Missed 1 rep, range was 6-10
Cbl Tri Ext 50-57.5×8-10×5
Cbl Rope Curl 30×12-20

1/4mile@7:47mile pace×3×4m rest

Workout~ 0505-0700
Nutrition~ 30g Whey @0400
30g Whey @0620 (post lift)

Sleep~ 6 1/2 hours
Stress~Mod
Subjective~Drove around this morning looking for an open gym. Finally found one but conditions were less than ideal. The benchs were shitty and the bars were trash. However i made adjustments and pushed through. 230 on Bench flew today. Everything felt amazing including my pauses at the bottom. So i started shortening rest periods to 3 mins and upping pauses to 3 seconds. Db press felt like an asst exercise should; ie it was a little more volume but not overly demanding. A bowed bar gave me trouble in the BB curl. Although thats what i get for being the douche taking up a half rack to do curls (i swear every gym bro was shoulder to shoulder everywhere else). I used the cbl machine to close out my session due to availability of equipment. For rope curls i rotated my hands towards my ulnar at the bottom. I read the bicep is utilized for that movement pattern in my anatomy book. So i gave it a shot and HOLY SHIT it burned. Cardio was feared as usual today. I bought new sketcher shoes that have soles similar to my chuck taylors. They are helping a lot with my form. I also was able to hone in on my breathing mechanics today and felt great after each 1/2 mile. 1 lift per day has been nice from the standpoint of time constraints, crowded gyms, and compatible with my job.

[Notyouravgdoc]

Cardo was actually 1/2miles×3 not quarter miles

[Notyouravgdoc]

Tues, Sep 4
~1 lift per day~
•Cycle 2 day 2
Squat 290×5×5
SLDL 255×8×2
Pull Ups 5×6
Dumbell Shrugs 60×15×6

Workout 0500-0645
Nutrition 30g whey before & after session
Sleep~5 1/2hours
Stress~Low
Subjective~ Today i came in incredibly sore in my lower body. I think those 1/2 miles yesterday took a toll on todays session. Squat did not feel grooved at all and i was going way to low (ATG). SLDL i resset to 60% of my training max for DL. Pull Ups felt a little easier than usual and shrugs were..... well theyre just shrugs

[Notyouravgdoc]

Wed, Sep 5
~1 lift per day~
Cycle 2 Day 3
1/4 mile×4×7:40 mile pace×2m rest

Workout 0600-0620
Nutrition~ fasted cardio
Stress~high
Sleep~7 1/2
Subjective~ Woke up late this morning. I really felt the fatigue from 5×5 today. I tried the bike for 5 mins to warm up. I think it helped my legs just get warm before my sprints. Sprints felt really good mechanically, and breathing wise. A little tight in the hammies but after squat day ive just learned to expect it