Hmph, I wondered what happened to you.
But your class is important and I’m proud of you, so I’ll wait patiently.
I’m sure you can work something out with Todd. Hope to see you back in there soon. Get crackin’ on those morning questions! Hey, just a heads up, I’m pretty sure we are going to Mongolian BBQ on Wednesday night. Not sure exactly what time, but I’m sure I’ll have to close the gym. So we’ll probably go after that.
(9/19)
DEADLIFT: 345x5, 385x5, 445x11,1
GOOD MORNING: 185x3x5
FRONT SQUAT: 245x3x5
45 DEGREE BACK RAISE: 65x10x3
HANGING KNEE RAISE: BWx20x3
(9/20)
MILITARY: 154x5, 165x5, 176x8, 176x2x5
NG CHINS: BWx15,13,13,10,10
DIPS: 88x5x5
WINDSHIELD WIPERS: BWx15x3
CABLE CRUNCH: 200x15x3
Conditioning: Prowler (100lb.)x 20yd x 20 reps, 20s rest
That 600# DL will be here in no time.
(9/22)
Conditioning:
Hills
"doubles"x5, 45 s rest
(9/24)
A.M.: Conditioning: Hills x 20, 30 s rest
SQUAT: 308x3, 353x3, 397x5, 397x2x5
RDL (elevated): 397x2x5
FRONT SQUAT: 264x6,3,2 rp
HANGING LEG RAISE: BWx3x20
When I got 397x8 before, it was an ugly set. So today, after working 12-16 hour days, and conditioning in the morning, getting a strong 5 feels like a PR, even though I know it is not.
I think of it as a PR. You still “progressed” from doing a crappy set of 8 to an excellent set of 5. That’s awesome.
Thank you dear, haha.
BENCH: 245x3, 265x3, 280x5, 280x2x5
DB ROW: 120x3x8
FLOOR PRESS: 198x3, 1 chain x3, 2 chains x3x3
NG CHINS: 80x2,3,3,2,2
CG INCLINE: 185x3x5
BRUCE LEES: BWx6x3
Conditioning: x3
Prowler low (190lb.) x 25yd.
Ab Snapdown: GRN x 30
Prowler high (190lb.) x 25yd.
Hammer Curl: 50x5
For as long as I need to, I am going to combine the schedule that Tate posted for some of the guys at the Compound, with heavy weight and high volume on the weekend and light, quick workouts and hard conditioning during the week, with 5/3/1 protocol for weight progression.
SQUAT:worked up to 190x1, 160x3x2
DEFICIT DEADLIFT AGAINST BANDS: 308 BLK from 3"x1x8
GHR: BWx30x3
HANGING LEG RAISE: BWx20x3
SLED DRAG: 300lb.x20yd.x2
BOX JUMP: 40"x3
TRIPLE JUMP: 28’, 27’, 28’, 29’, 30’
FOAM ROLLER
RUN: 20 minutes, 1<x<3 miles. Good clip. Not enough to really kill, but not easy.
CRUNCHES: 4x50
HILLS:
A1.) Up & down w/ log
A2.) Up & down w/o log
60s rest
x7
B.) Up & down w/o log
30s rest
x6
10/3:
After having not touched iron since Tuesday, I need to punish myself:
DEADLIFT: up to 210kgx3,1,1,1
MILITARY: up to 82.5kgx3, 75kgx1,1,1,1
FRONT SQUAT: up to 172.5kgx1
JERK: up to 110kgx1
GOOD MORNING: 70kgx5x5
NG CHINS: 32kgx3x5
DIPS: 48kgx3x5
Conditioning: New Prowler2 (120lb.)x40ydsx8, 50 s rest
ALT. DB CURL: 55lbx2, 60x2, 65x2,2,2
SHOULDER HORN: 10x8x2
LATERAL RAISE: 20x10x2
Conditioning:
A1) Prowler2 (120lb.)x20yds.x6
A2i) Hanging Knee Raise x 20x3
A2ii) NG Chins x5x3
A.M. 30 minute walk (1.2 miles)
P.M.
SQUAT: 335x1, 365x1, 405x1x2, 425x1, 455x1, 405x1x2
GOOD MORNING: 225x3x5
45 DEGREE BACK EXTENSION: BWx50x2
HANGING KNEE RAISE: BWx20x2
CABLE CRUNCH: 100x15x2
Didn’t have it in me to do the reps of 5 and 3 on the third week of 5/3/1, but I can always stir up enough get-up-and-go to do a single. So I did. Then went heavier because I had some “pop” today.
It is always a little fun to lift at the main campus gym with all the undergrads. You see the strangest lifts, set/rep schemes, form, etc.
Hmm, when was the last time I told you that you’re awesome?
Too long.
You’re awesome.
Except for switching between kgs and lbs?
You’re lucky that I’m a cooperative person.
Ah, Nik, you gotta forgive the one time slip-up. 
(10/6)
Conditioning: Prowler2 (90lb.)x20 yd x20; 20 s rest
BENCH: work up to 275x1, 315x1, 275x1x5
CGI: 185x2, 205x2, 225x2, 230x2, 235x2, 225x2
CHEST SUPPORTED T-BAR ROW: 90x3, 135x3x3, 160x3, 180x1
ROLLING TRICEPS EXT: 50x8x5
REAR DELT FLY: 20x10x3
BRUCE LEES: BWx6x3
[quote]bABoon wrote:
It is always a little fun to lift at the main campus gym with all the undergrads. You see the strangest lifts, set/rep schemes, form, etc. [/quote]
I agree. Although, it tends to piss me off too. Ha!
DEADLIFT: up to 530x1
MILITARY: up to 198x1
RACK PULLS: up to 645x1
MILITARY: 185x2x5
FRONT SQUAT: up to 385x1
CGI: 225x2x5
NG CHINS: 100 reps
DIPS: 110 reps
Conditioning: x10
Hills, Push-upsx10, V-sitsx30, 30 s rest
SQUAT: 297x5, 342x5, 386x9,2,2,1,1
ELEVATED RDL: 386x1x5
OH SQUAT: 155x2, 176x1, 198x1x2, 220x1
KB SWING: 130x5x3
AB SNAPDOWN: GRYx10 left, right, & center x3
Conditioning: Prowler2 (90lb.) 20 yd. x20; 20 s rest
It’s my “spring break.” Done with the ortho elective, so I get a week off. Got a little school, studying, research, etc. to do, but it is time to really get after it.
Spring break is good news for me. Now you get to spend more time here with me
Haha, that’s right.
BENCH: 205x5, 235x5, 270x7 (tie PR), 270x2x5
PRONE ROW: 180x3x10
CGI: 205x2,3,3,3,3
CABLE CRUNCH: 190x20, 195x20, 200x20
GH KB SIT-UP: 26x10x3
Conditioning: 1.1 mile run
I tried to sprint, but that just wasn’t happening with any kind of authority after yesterday’s squat session.
Glad to see you have some time off from school. Get after it!