Sunday, March 4/12
Up way early with the little one, so after she was resettled, I figured I’d make the most of it.
15:00 Elliptical to get a light sweat on
Normal back rehab
Foam roll - 50 on each muscle group
Stretches - 60s holds on everything
Felt good. Probably took an hour and a quarter but worth it. I should try to do this twice a week.
Monday, March 5/12
A rare Monday afternoon workout. Had to speed it up due to general family insanity though.
Warmups. - took 35 min. Had an extra 5 min treadmill walk with a 7week old. Oy.
531 - Cycle 2, wk 1 cont…
3Board Press
70kgx10
90x5
102.5x5
115x12 - so same reps as week 1 of cycle 1, but 5kg heavier. Rep PR?
OHP
100#x10x5
Band Rows - 20x5
Ab wheel x 15
Paloff Press x 15
Tricep Pullover - 25 reps (10/5/5/5)
EZ Curl - 25 reps (10/5/5/5)
Maybe took 45 minutes total after the warmups.
Dear Volume: I take back every horrible thing I ever said about you.
Looks like a good, solid workout chum!
The best part about eating dirty is that it’s heavy fuel for workouts.
I still think morning people are cRaZy people, with a capital C. Don’t know how you can lift weights so early. My brain just can’t comprehend it, its like the mathematics of multi-dimensional membrane universes.
Ahh, but everyone who says that is missing the most important piece of the puzzle: lack of options. Ask yourself this: if the choice was “get in one workout a week at a normal time” or “get in 4 workouts at week by getting up at 4am”, what would you pick?
I didn’t even hesitate.
Ah I guess so! I hope I don’t have to be put the test. I would probably change jobs first if I could.
I’ve just never ever been a morning person, I had to stop cycling to work (did it for a year) because I’m just not fully aware in the mornings, safety first. No way I’d be up for snatching in the mornings either. I can see maybe a swim in a shallow pool. Anyway I’m blathering away here…
Ahahahaha! It’s not the job. Its the family. I rearrange things for this to reduce the stress and bs I need to put up with about training and to spend a bit more time with them and free up the wife’s life a bit after work.
And there’s a few things I WON’T do early in the morning. Snatch pulls? Ok. Even snatches (if I could do such a thing in my house), I’d be alright with. Cleans? No. Heavy deads? God no. Heavy squats? I’ll do it if I ABSOLUTELY HAVE to, but normally I make arrangements for that. Heavy pressing? Not usually a problem.
I’m definitely stronger in the afternoon. Sometimes up to 10%. But, like I said, it just means I warm up a lot and it’s this or train a ton less.
I can sleep when I’m dead.
Ok, yes fam time is important, isn’t that cute of you! Er not sure if I agree with you on the snatches ok in mornings but cleans yes, although I wont be doing any of them in mornings. I guess I’m just in a disagreement mood or something.
Don’t you know, there is a lifting heaven too for those who are good on earth and spread the word about how lifting something heavy is good for the soul.
Yep, it’s all about priorities. Don’t wanna miss a workout, but don’t wanna feel guilty for doin’ it when your family is nagging at you. Gotta do it when it’s your “me” time, I guess.
Yous be a good papa, and a good lifter, buudday.
Nah. I’m a mean-spirited son of a bitch 
Tuesday, March 6/12
531 Cycle 2, Week 1. Technically my first 531 experience with squats. Had just finished a previously VERY successful squat program I’ll file away for later.
Dirty Cheater Bench Squats
70kgx5
100x5
120x5
140x5
160x10 - AMRAIFL - As many reps as I felt like. Candy.
SG RDL
50kgx10
60x10
70x10
80x10
90x10
ETC
McGill Crunch x 12 x 2
WGPU x 6 x 2
Glute Bridges - 50 reps (25/15/10)
Done. Taking the wife out for her birthday.
Nice squats 
Power panties FTW!
And yes, you are a mean, mean man.
All true.
Friday, March 9/12
Warmup.
OHP
95#x5
115x5
125x3
145x3
160x13 - worked out to only 5# more than last week, but nailed an extra rep. They get a little loose by the end, but still no knee kick. Just some rebound. Rep PR.
Push Press
175#x1
195x1
215x1
242x1 - EZPZ. Hardest part was cleaning a badly rotating bar with metal plates.
Did those big Craig Smith style.
1Board Press
70kgx10x5 - Paused the first and last rep of every set. Big explosive drive.
Ext Rotations x 12 x 5
Pushups - 50 reps (25/15/10)
Alt Curls - 55# - 25 reps (10/5/5/5)
TEH PUMPZ!
In order to do them Craig Smith style you need an epic beard!
Sadly, my epic beardness is grossly lacking.
Saturday, March 10/12
Chuck Norris’ Birthday. Roundhouse kick someone in the face today.
Wanted to make this a reasonably quick one. Taking the kids sleding.
Clean DLs
70kgx5
100x3
120x3
140x3
160x3
182.5x10 - You know, I swore I was just going to do prescribed reps today. Felt easy and tight.
Narrow Stance Cheater Bench Squats - explosive. Ish.
70kgx10
100x10x5
Ab wheel x 10 x 3
Paloff Press x 15 x 3
Can’t ignore the feeling easy and tight days, awesome!!
More opportunity for Chuck norris Jokes, they are popping up everywhere this week!
Chuck Norris’ tears cure cancer. Too bad Chuck Norris has never cried.
Now to find someone to roundhouse.
Heh, before going to bed, the Boogeyman checks his closet for Chuck Norris
Nice work, kilt! You’re still allowed to let the meathead out once in a while.
Sleding?! But all the snow is melting away…
I think I am going to check out the John Janzen nature centre with my little buddy today.
I don’t wanna jinx it, but I think winter in Edmonton is DONE!
Well it’s nice to pull 400x10 any time I want and to stop because it’s smart, not because I’m near limit.
And winter’s not done until my field is clear enough to throw on. We’ll see what happens in the next week
I know! If the weather stays above zero like it says it will all week, I might go out and do some more drills next weekend