Beam me a broad - Captain Kirk's Log

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Inclined treadmill walk
45 minutes
1-10 degree incline
3.5-3.0 mph pace
2.3 miles, 350 cal

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New PBs on all three

OHP
45/5/2
95/5/1
115/5/3


BENCH
45/5/2
145/5/3
170/3/3

OH cable tricep extensions.
150/5/1
155/5/3

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SQUAT
45/5/2
135/5/1
205/5/3

OH tricep cable extensions
155/5/3

Off to Jamaica tomorrow for a week. Crap gym, smith m/c and Dumbbells, but run the beach in the morning and a couple dives before lunch.

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March 12-19 Jamaica, several 2 mile beach runs at dawn, four scuba dives.

Monday 21Mar16
Deadlifts
135/5/1
225/5/1
230/3/1
235/1/1

RDL
135/5/1
185/5/1
190/3/1
195/1/1

Spent several hours researching what to go to for a program. Settled on a back-off program, two times a week with a and b workouts as per the programming manual. I've run out the novice phase some time ago, and have been spinning my wheels for months making little gains.

I've set up a spreadsheet based on the configuration on page 234 of PPST. I enter my current work set weights for the exercises, and the spreadsheet populates all the cells from warmup to back off sets. Workout a is OHP, BENCH, SQUAT. Workout b is SQUAT, DEADLIFT then one of two auxiliary exercises in place of cleans, rear Lat pull downs or overhead cable tricep extensions.

If anyone wants this spreadsheet, PM me.

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Intermediate Workout A
Week 1

OHP
45/5
45/5
70/5
85/2
95/1
105/1
115/3
90/5
90/5

Bench
45/5
45/5
100/5
120/2
135/1
150/1
165/3
140/5
140/5

Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/3
180/5
180/5

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Closing this and new log in intermediate folder started.