Week 4: Day 4- Conditioning
20x(5 push press+10 alt lunges)-20lbs EMOM
Chin ups: 5x3
Technique: HS walk
EMOM got HR up a bit, but not too intense and felt good and quick, really worked abs. actually quite crushed after though, chin ups worked back and harder than expected.
Week 4: Day 5
Back Squat: 1x5- 50,60,65; 3x3-70kg
Press: 8x5-25kg EMOM
I was in a bit of a rush so didn’t have time for accessories. Squats felt really good and strong. The first set of 3 really gave me confidence for the 5x5 coming up in 2 weeks. Press was mentally hard with the clock against me. @T3hPwnisher my elbows were bothering me more than anything even though I didn’t change form. I love how my squat is going is, but all the upper body work is getting pretty unfeasible for me.
Week 4: Day 6- Conditioning
40min weighted vest walking-12.5kg in pack
Weighted chins beat up my elbows pretty good in the program, and I ended up using ramping sets rather than straight sets for the 5x5. Dunno if your construct allows for a similar deviation.
I wish I could do those.
I might try that next cycle
Week 4: Day 7- random conditioning
8x(40sec battle rope+20sec rest)
5x(20sec jump lunges+20sec battle ropes+20sec rest)
Squats: 5x6-40kg all reps in 1 breath - I really wanted to play around and see what happened. I actually got quite a pump. The breathing wasn’t as bad as I expected
@T3hPwnisher @dagill2 nutrition question. I’m aiming for a daily average of 1500cal (roughly 100cal surplus based on tracking I did in week 1). Is it okay if I don’t count the calories from my salads- large bowls of plain spinach, lettuce, onions & mushrooms w/o dressing or oils. I know it’s important to track everything when cutting, but I that’s obviously not my goal and I figure I can’t possibly get fat from extra servings of leafy greens right? I’m asking because all the ppl online (looking for fat loss) say to track everything
I also get that tracking is never accurate, but since I’m eating the same foods from the same places, I’m pretty sure I’m consistent with the calorie count even if “1500” isn’t really 1500
I don’t forsee you having the ability to get fat honestly.
That’s fine. As pwn says, you’re not getting fat anytime soon.
The tracking isn’t accurate at all, whatever you do, and you never know how much evergy you absorb of the food - for example the nuts have many calories but about 20-25% ot them aren’t dygest and absorb. Also the vegies with a lot fibers.
But even though I track everything. Greens don’t have fats but they have proteins (3-4 g/100g) and carbs. For example I eat about a kilo vegetables per day at least, so i can’t skip tracking it.
A few years ago I finally understood that we don’t need so much protein- 1.6 -1.8 g/kg BW is absutelly enought for a sport person. But even so I eat much more than that 
As a woman you need more fats than a man, so my advise to you - don’t cut fats, expecially the good ones - extra virgin, row nuts,avocados, eggs- eggs are the ultimate food 
For past 2 yeasr fats are 50-60% of my daily calorie intake and I’m feel really good.
Why do you want to cut? I think you are about 40 kg or something? How is even possible to be slimmer?!
I don’t want to cut I just don’t really want to have to track veggies 
That’s the oddеst thing I’ve ever read. Why do you track at all?
I want to keep myself accountable so I don’t eat too much/little
Week 5: Day 1
Back Squat: 1x5-50kg; 5x5-60kg, 2x3-60kg w/3sec pauses
Press: 5x5-30kg, 35kg was NOT happening
Conditioning: 8x(20sec jump squats+20sec pushups+20sec rest)
Week 5: Day 2- conditioning
5.4 mile “course” on exercise bike- about 30min
Battle rope: 10min easy
Technique: HS walk
Sorry, forgot to post training yesterday:
Week 5: Day 3
Front Squat: 1x5,40,45, 3x5-50
Bench: 1x5-35,40; 5x5-45
Conditioning: 5min max man makers-30lb DBs-16+2.5min rest+5min max man makers-27.5lb DBs-17
Technique: HS walk
A bit beat up and really procrastinated every set, but mentally made it through, first sets actually felt the worst and got better. Energy improved as session went on and for some reason, I was really compelled to do manmakers, felt intense and killed shoulders
Week 5: Day 4- conditioning
4x[(every 2min- 5 manmakers-27.5lb Dbs+battlerope in rest of time)+1min rest)
Pullups: 4x4
Leg extensions: 3x12-40lbs w/5sec hold at top of last rep
20min weighted vest walking-30lbs in pack (took stadium stairs)
Week 5: Day 5
Back Squat: 1x5-50kg, 2x5-60kg; 1x20-50kg
Press: 10x5-20kg every 30sec
5x(5renegade row-30lb Dbs+20 flutter kicks)
Technique: HS walk
Week 5: Day 6- Conditioning
10min easy rowing
4x(10 leg curls-30lbs+100 jumping jacks)
4x(10 tricep extensions+50 battle ropes)
Back Squat: 3x8-40kg all in 1 breath
Week 5: Day 7
20x(15 pushups+25 air squats)- 21:13
DB incline bench: 3x15-30lb Dbs
3x1min(10 battle rope slams+max battlerope in rest of min)+1min rest
Bench: 2x8-30kg all in 1 breath
Over 200 push ups- that’s insane volume, love it. Over 100 I get devastating muscle soreness next days (but may be I’m too heavy).
What is the purpose of these sets in one breath? I see this method for the first time. Don’t you feel dizzy after this? Can you keep the abdominal pressure for over 15-20 sec? I couldn’t.