29Jun23
4-mile walk with 30 lb vest (1:00:04)
So close to doing this in less than an hour. It was just a lack of focus. I have to pay attention to walking fast the whole time in order to keep that pace. If my mind wanders I slow down just a hair, and it costs me in the end. I needed 4 seconds…
30Jun23
Deadlift
460x1
415x3
385x3
385x3
Bench press (2 ct pause)
165x6
165x6
165x6
Lever Rows
65x10
65x10
65x10.
III
01Jul23
Seated Press
135x1
120x3
115x3
115x3
115x3
Bulgarian Split Squat
115x10
115x10
DB Bench
60x14
50x12
50x12
50x12
Lateral Raise
25x20
25x18
25x16
25x16
III
03Jul23
Squat
365x1
325x3
300x3
300x3
300x3
Incline Bench
160x8
150x8
150x8
SLDL
265x6
265x6
265x6
My squat feels awful right now. Everything feels awful, actually. I feel weaker. I cut this workout a little short, even. I’m pretty sure I know why I feel crummy and weak right now. I’m just not sure I want to do anything about it yet, though. I’m f#%^ng broken.
III
Is that KG’s ?
Not broken, just tired. Do a deload week and get back after it.
10Jul23
Squat
355x1
325x3
300x3
300x3
300x3
Incline Bench
155x8
155x8
155x8
SLDL
265x6
265x6
265x6
Landmine Hack Squat
95x16
95x16
95x12
95x12
III
11Jul23
Bench Press
205x1
195x3
185x3
185x3
185x3
Paused Front Squat (2 ct pause)
205x8
195x8
195x8
Seated Strict Press
85x14
75x12
75x12
75x12
DB Flyes
25x18
25x14
25x12
III
12Jul23
Abs
Arms
Upper Back
3-mile walk, 40 lb. vest (46:37)
Went hard at this. Time for the punishment to fit the crime.
III
14Jul23
Deadlift
445x1
405x3
380x3
380x3
380x3
Paused Bench Press (2 ct pause)
170x8
170x8
170x8
Lever Rows
65x10
65x10
65x10
12 minutes HIIT in the Echo bike
III
16Jul23
4-mile walk, 40 lb vest (57:58)
III
Very impressive!
Thanks! That’s about as fast as I can go without running. And I don’t run anymore. Unless a bear is chasing me…
The worst part of this is how sore my traps get by about halfway with that vest hanging off of me.
17Jul23
Squat
365x1
325x3
315x3
300x3
300x3
Incline Bench
165x8
155x8
155x8
155x8
SLDL
275x6
275x6
275x6
Landmine Hack Squats
95x20
95x14
95x12
95x12
These squats actually felt half decent. This is the first good workout I’ve had in a while.
III
Great sign. Play on
19Jul23
Bench Press
210x1
200x3
190x3
190x3
190x3
Paused Front Squat
210x8
200x8
200x8
Strict Seated Press
85x14
75x12
75x12
75x12
DB Flyes
30x18
30x14
25x14
Another good one. Bench felt really good tonight; maybe I’ll start making some progress on it?
III
20Jul23
Abs
Arms
Upper back
20 minutes intervals on the Echo bike
Another good workout. We’re starting to string them together now; maybe we’re getting back on track. I sure would like to see my squat and deadlift numbers get back to where they were this spring, but I’m really trying to not worry about the numbers and to just focus on the process.
I’m eyeing some competitions for next summer. If I didn’t have all of these hunting trips and other things planned for this fall I’d try to get in one this year, but I think putting one on the calendar for next summer will give me some direction and purpose for my training this winter. Not that I really need external motivation, but I think it’d be fun to work towards something. It would probably be a strongman competition, as I’m not going to a powerlifting meet and embarrass myself with my weak-a$$ bench press. That being said, my pressing needs a lot of work if I’m going to compete in strongman. There’s one in August I’d like to get into, so I’d also like to enter one earlier in the summer to get some experience before the one at which I really want to compete. I dunno; we’ll see. Just some thoughts I’m putting down here so I don’t forget.
III
21Jul23
Deadlift
455x1
415x3
385x3
385x3
385x3
Paused Bench Press (2ct pause)
175x6
175x6
175x6
Lever Rows
70x10
70x10
70x10
III
22Jul23
Standing Press
145x1
135x3
125x3
125x3
125x3
Bulgarian Spilt Squats
115x10
115x10
115x10
Incline DB Press
60x19
50x12
50x12
50x12
Lateral raises
30x17
30x15
30x12
25x15
I had time and nice weather today, so I hauled my stuff outside to do standing presses for the first time in a long time. It was cool to do so, but the technique felt so weird I wasn’t able to lift much. It was a good gauge of how much pressing work I need to do, though. Otherwise, it was another good session.
Finally put a good week together. One more week of this program. I think I’ll just start it over and run through it again. That’ll take me into hunting season, where we’ll just have to figure it what to do to keep making progress.
III
Great volume! I can feel the pump reading the last workout