C3/W1/D1
Sprints:
4 x 40 m.
Bench:
10 x 45
8 x 95
5 x 115
5 x 135
7 x 155
12 x 115
CGBP:
10, 10, 8 x 90
DB Row:
3 x 12 x 55
Curl:
2 x 15 x 30 (rev, wide)
C3/W1/D2
P. Clean:
3 x 45
3 x 95
3 x 105
3 x 115
3 x 125
3 x 135
3 x 145
2 x 155
0 x 165
3 x 135
Squat:
5 x 135
5 x 185
5 x 215
6 x 245
10 x 185
SGDL:
3 x 10 x 175
I had to wait for a squat rack today, so I played around with cleans. It probably kept me away from a PR on my AMRAP set, but it was fun. It also reminded me to add power development to the list of elements I need to improve, along with cardio endurance, upper body strength, agility, flexibility…
C3/W1/D3
Sprints:
4 x 40 m.
Press:
10 x 45
8 x 65
5 x 85
5 x 100
5 x 115
10 x 85
(ss w/) Chin up:
9 x 3 x bwt.
Z Press:
3 x 8 x 65
C3/W1/D4
Clean:
3 x 45
3 x 95
3 x 115
3 x 3 x 135
Deadlift:
5 x 185
5 x 230
5 x 265
4 x 300
Car Push:
1 x 60 m.
2 x 30 m.
It has been a disappointing week. Coming off of a deload, I failed to hit PRs on any of my lifts, and I pulled something in my back today. I was fussing with my grip–always my weak link–and I failed to set my back; I had time to drop the bar and take a step away from it before I was on the floor. I’m hoping it will bounce back for next week, but everything for the foreseeable future will be dictated by how that spot feels.
C3/W2/D1
Sprints:
3 x 40 m.
Bench:
10 x 45
8 x 85
6 x 105
3 x 125
3 x 145
5 x 165
2 x 175
CGBP:
3 x 10 x 90
DB Row:
3 x 15 x 55
Curl:
3 x 15 x 30 (med, narrow, wide)
C3/W2/D2
Squat:
10 x 45
8 x 95
6 x 135
5 x 170
3 x 200
3 x 230
4 x 255
8 x 200
SGDL:
3 x 8 x 175
C3/W2/D3
Press:
10 x 45
6 x 75
3 x 95
3 x 110
3 x 120
9 x 95
Chin-ups:
9 x 3 x bwt.
Z Press:
3 x 8 x 65
Yesterday:
Car Push:
6 x 30 m.
Today:
~45 min. kicking around soccer ball, throwing football w/ Rachel
C3/W3/D1
3 lap run/walk/jog
Bench:
10 x 45
8 x 95
6 x 115
5 x 135
3 x 155
2 x 170
10 x 135
CGBP:
3 x 10 x 90
DB Row:
3 x 15 x 55
Curl:
3 x 15 x 30 (rev, wide, narrow)
C3/W3/D2
Clean:
5 x 45
5 x 95
4 x 115
3 x 135
Squat:
10 x 45
8 x 95
6 x 135
5 x 185
5 x 215
3 x 245
1 x 270
8 x 215
Clean:
15 x 1 x 135 (1 every 30 s. for 7:30)
C3/W3/D3
Press:
10 x 45
8 x 65
6 x 85
5 x 100
3 x 115
1 x 130
Deadlift:
5 x 135
5 x 225
5 x 265
3 x 300
1 x 335
Z Press:
5 x 5 x 65
(ss w/) Chin-ups:
5, 5, 4, 3, 3
Two reps on either main lift would have been a PR by default. So, of course, I failed the second rep on each. I struggled for a few seconds at eye level on the press; I pulled the deadlift to mid-thigh, felt my grip slipping, and dropped it without further ado. The chin-ups were supposed to by 5 x 5 like the Z presses, but I wanted to keep my rest times short at that point, and I turned out to be too far and weak to manage it.
C4/W1/D1
4 lap run/walk/jog
Bench:
10 x 45
8 x 95
5 x 120
5 x 140
7 x 155
Press:
5 x 5 x 90
ss w/ Chin-ups:
5 x 3
Kroc Row:
18 x 60
C4/W1/D2
Power Clean:
5 x 45
4 x 95
5 x 3 x 115
Squat:
10 x 95
8 x 135
5 x 190
5 x 220
6 x 250
Front Squat (3 sec pause):
3 x 45, 55, 65, 55, 45
good work buddy. gonna check this log. how much u weight right now ? we got close PR’s
Hey, thanks, Dramedy. It’s cool to know that someone’s going to read this besides me.
I’ve hovered around 189 since January. Several times in that period I’ve decided I want to lose a few pounds, but I’ve only managed to maintain. I eat a semi-vegetarian diet (no beef, pork, or poultry and “moderate” fish, dairy, and egg intake) for moral reasons. I think those restrictions (and, perhaps more significantly, my love for sweets and alcohol) have hindered my attempts to “clean up” my diet and drop some extra pounds. But that’s no excuse; the reality is, I’m too fat, and I can and should do something about it. That’s why I started the 5/2 diet a bit ago, and I’ve been slowly introducing more conditioning work in and out of the gym.
In the latter regard, I’ve loosely modeled my gym sessions on the format that Alpha uses. If you haven’t checked out his log, I would highly recommend it. The weights he throws around are out of my league, but I figure he’s a good aspirational figure for someone whose long term goals are to be generally fit and reasonably strong.
Sorry for the rant–I’ve been thinking about the relation between my weight and my strength levels for some time, and you were lucky enough to prompt a bit of a monologue. Again, thanks for the kind words, and welcome to the forum.
C4/W1/D3
4 lap run/walk/jog
Press:
10 x 45
8 x 65
5 x 90
5 x 105
3 x 120
1 x 120
1 x 120
Chin-ups:
7 x 3
Bench:
5 x 5 x 120
Kroc Row:
25 x 50
Today was the first time in memory that I missed the minimum on an AMRAP set. I knew on the 105 set that I was going to have trouble. I’m unsure what Jim’s recommendation is here: I know that a reset is in order, but I’m not sure if it’s immediate, global, etc. My plan is to try to complete the cycle as is, recognizing that this may happen again. If it does, I’ll do my best to get the reps in, as I did today. Then I’ll deload and reset for the next cycle.
C4/W1/D4
Clean:
5 x 45
5 x 95
5 x 3 x 120
Deadlift:
5 x 185
5 x 235
5 x 275
5 x 310
Front Squat (paused)
3 x 55, 65, 75, 65, 55
C4/W2/D1
4 lap run/walk/jog
Bench:
10 x 45
8 x 95
6 x 115
3 x 135
3 x 150
4 x 165
Press:
5 x 5 x 100
Chin up:
5 x 3
Kroc Row:
20 x 60
C4/W2/D2
Clean:
5 x 45
5 x 95
5 x 3 x 125
Squat:
10 x 95
8 x 135
6 x 175
3 x 205
3 x 235
3 x 265
Front Squat (paused)
3 x 65, 75, 85, 75, 65
C4/W2/D3
4 lap run/walk/jog
Press:
10 x 45
8 x 65
6 x 85
3 x 100
3 x 115
2 x 2 x 125
Chin ups:
7 x 3
Bench:
5 x 5 x 135
Kroc Row:
25 x 55