8/31/2024
60 min weight vest walk, 10 squats every 3 min.
Notes: Had planned to do a MTB ride, but went out to the garage to find a flat tire. It’s a tubeless set up, and I just had taken it to the local shop but apparently they didn’t seal it properly. After some thought, opted for this as my day’s activity.
9/01/2024
9:30 am, garage
Strength day
A. Deadlifts: 5 x 5 x 275 lbs
S/S with 3 x 15 broad jumps + 5 x 20 band pull aparts
B. Front squats: 3 x 10 x 135 lbs
S/S with 3 x 12 banded face pulls
C. Circuit, 5 rounds:
0.5 mile Airdyne
20 KB swings; 36 kg KB
0.5 mile Airdyne
20 sit ups
(to get to my 100 swings & 100 sit ups)
D. Neck, traps, and forearm work
a) 3 x 15 neck flexion (15 lbs on forehead)
b) 3 x 15 KB towel curls
c) 100 KB shrugs, 22 kg
d) 100 reps neck harness, 35 lbs
Notes: While I’ve really moved into Crossfit-style workouts, there’s nothing like a 531-style strength workout. Okay, I added a circuit to get the sit ups and swings in, but didn’t race through it. I took a break between the C and D, which I’ve come to enjoy doing: saving the easier work for later in the day. This is what I’ve been doing with CF, where I’d do the WOD at 7 am and do the optional accessories at lunch or before dinner.
I picked up a new Weber grill and splurged on a griddle insert. We’re having friends over tonight for kimchi burgers with runny eggs and Japanese BBQ sauce. I’m usually not one to take food pics, but depending on how I do I may be inspired to do so.
9/05/2024
8 am, garage
Bench Press, 5’s PRO: 95, 115, 135, 170, 195, 215 lbs
S/S with 50 band pull aparts
DB incline BP, sets of 10: 35, 45, 60, 60, 60 lbs
S/S with 100 KB shrugs
Plate raises: 3 x 10 x 45 lbs
Rear Delts: 3 x 10 x 35 lb DBs
Banded face pulls: 3 x 10
Neck harness: 5 x 20 x 22 kg
Side bends: 5 x 10R/10L x 36 kg
Notes: Again, been busy and taking extra days off. I’m getting a bit worn down from work and life, so I don’t mind backing off a bit in the gym. I hope to get back into my standard routine now that traveling is over with.