Week 3: Day 2- Conditioning
50min weighted vest walking- 12.5kg in pack
- I went lighter but faster, got HR up like a nice jog. Felt good and quick, much better on neck.
Week 3: Day 3
Front Squat: 1x5-40kg, 45kg; 3x5-50kg
OVH press: 10x5-30kg
Conditioning: 7x15burpees EMOM (20reps on last set)
Hip shift a bit bad on front squat but felt smooth. Very happy I completed all press reps (benches were all taken). burpees felt quick and good- really intense
Week 3: Day 4 Conditioning
45min spin class
- pretty intense but felt really good and quick- harder than expected. The instructor had such a great vibe
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Week 3: Day 5
Back Squat: 1x5-50kg, 2x5-60kg, 1x20-50kg
Bench: 1x5-40kg, 42.5kg, 5x5-47.5kg
Felt absolute crap. Squats didn’t feel too bad, but it took everything out of me to mentally get through bench.
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good to see you training again!
Week 3: Day 6
AMRAP 20min: (5 bench press-30kg+10 burpees+20 alt pistols)-9rds (maybe 10, I kind of blanked out sometime after the 2nd round)
Seated hamstring curl: 1x(20-15lbs+20-10lbs)
Leg extensions:1x(20-25lbs+20-20lbs)
Technique: HS holds
The AMRAP felt great and wasn’t too intense on cardio, but the pistols were a struggle and slowed me down. Leg extensions really burned, leg curls weren’t too bad though. Handstands getting a lot more stable
Week 4: Day 1
Back Squat: 1x5-50kg ,60kg; 4x5-65kg w/2min rests; 1xAMRAP-6 reps
Overhead Press: 2x5-30kg, 2x4-35kg, 1xAMRAP-30kg, 6 reps
3x(20HSPU+10 burpees+30sec rest)
3x(15 DB rows R&L- 30lb DB, 10 pistols R&L-15lb DB, 45sec plank)- EMOM
Neutral Grip chin: 4x4
Everything felt smooth and good, but definitely worked every muscle. I was especially happy w/the squats. Overhead press was still a struggle, but better than last week. Core more tired than anything. I think I pushed the squats a bit hard because I was getting lightheaded during the conditioning- planned on doing 5x(20HSPU+10 burpees
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Week 4: Day 2 Conditioning
15min of KB farmer’s walk on stairs- 30lb Kbs
10x(1 deadlift+1squat clean+2rows) every 30sec-65lbs
10min easy battle ropes
@T3hPwnisher I think I’m finally feeling the difficulty of BTM. I felt like absolute shit- everything sluggish and heavy and mentally pretty much impossible. I actually stepped out of the gym for 1/2 hour on a walk to collect myself until I finally had the resolve to go back and do that battle rope bit (which didn’t go as planned). This is the second crappy workout in 2 weeks, which is worrying since this hasn’t ever happened to me before despite doing more in the past. I’m also eating more and sleeping better WTF???
On the bright side, nutrition was on point today. 6 servings of veggies and 6 servings of veggies. I discovered a “hack” where I can basically get a free salad
It’s a challenging program. Nothing wrong with some of the workouts feeling that way. Just need to keep doing the good things.
Noted thanks! Should I be worried that my work capacity has apparently decreased?
Too early to make that determination. It’s just 2 bad workouts. Focus instead on how you’ve had around 18 good ones.
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noted
Week 4: Day 3
Front Squat: 1x5- 45kg, 50kg; 1x5-55kg, 2x5-50kg
- I was supposed to do 3x5 at 52.5kg (55kg since the gym doesn’t have 1.25kg plates), but my form broke down so bad that I backed down. I was also getting a bit lighheaded and unfocused
Bench Press: 1x5-40kg, 5x5-45kg- 5x5 at 50kg was NOT going to happen
Conditioning: 5x(5 renegade rows+10HSPU+15 air squats)-8:20
@T3hPwnisher today felt a bit better but still felt beat up and unfocused. My entire leg cramped up last night, so I guess my sleep wasn’t great? It’s strange because I had more fruits/veggies than normal and definitely stay hydrated (3+ liters/day). Anyways, I’ll see how Thursday goes and will probably take Saturday off for real this week.
I think 3+ liters water for 40kg bodyweight is too much. It’s not so good for mineral balance - Mg, Na, K, etc. Do you take any mineral supplements and enough salt?
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The sickest I’ve ever been was from over hydration
I do mg but I’ve been cutting na and k because of my kidneys. I’m thirsty all the time though so I drink and it comes out to about 3l without trying
You’ve said before you try to avoid salty food.
How’s the planned weight gain coming along?
I’m up about a lb but admittedly I ate more carbs/beans yesterday so it might be food volume and bloat ( definitely looked that way)
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What’s up with the front squats? Should be barbell on back for the program.
I can’t deadlift so I’m front squatting. I back squat on squat days