5/3/1 W1D3: Conditioning + Abs
Run Max Distance in 10:00 (1.32 Miles, 7:32 Average Pace)
Deep Water Ab Circuit:
3x(20 Sit-Ups into 1:00 Plank,) No Rest
The plan for conditioning right now is to do this once a week and focus on getting the distance as high as possible (1.5 miles in 10 minutes would have my conditioning in a good place,) do air bike sprints once a week, and something steady-state once a week, getting in ab work on that day too. Zero shin or knee discomfort during or after this.
5/3/1 W1D4 - Press
Press: 5x95/115, 11x130 (PR)
Press (Clean Each Rep): 5x5 @ 115
Machine Preacher Curls: 55x14/11/10/7, Drop Set Reps @ 45/35/25/15
Seated Laterals: 15x18/17/18/15
Band Pull-Aparts: Rest-Pause to 100
Very happy with that top set, and feeling confidant that I have 135x10 in me for next week. I almost had a twelfth rep, but couldn’t quite get my trunk upright after laying back.
My press seems to consistently hang around 85% of my bench, which is slightly freakish, but I’m not complaining.
Congrats
That is some nice pressing sir, Well done.
@simo74 @throwawayfitness
Thanks, guys!
5/3/1 W1D5: Wrestling Practice
Warm-Up Jog & Stretch
Stance & Motion
Penetration Steps
A Few Reps of Takedowns
Longer Jog, Sprints
3.74 Miles Schwinn Air Bike in 10:00 (22.44 MPH Pace)
Notes:
Last evening was my school’s club night, so I was finally able to get on board with wrestling. I also joined my school’s chapter of oSTEM, and the pool of people that the psych department’s behavioral studies researchers experiment on (drop in once in a while for an hour and make a few dozen bucks - seems like a solid enough deal).
5/3/1: W1D6 - Deadlift
Deadlift: 5x135/225/255/295, 21x325 (PR)
Assorted Chins: 10/10/10/10
Back Extensions: 45x12/12/12/12
Prone Hamstring Curls: 90x13/13/11/9
320x16 was a big PR for me just over two months ago. As an amusing bit of trivia, this set puts my e1RM at (some stupid high number, I did the math wrong the first time) pounds. There’s a very real chance that it goes over six hundred pounds before I bench two plates.
I had to change up my plans for the work after that set because there was no way that five more sets of decline pulls were happening - same deal for power shrugs. New plan for today is to absolutely nuke myself with the top set, then step away from the barbell for the day and do a bunch of posterior chain work. I’ve changed my plan for each day of lifting from what I first set.
The gym’s closes Saturday for the school’s first home football game of the season, so I’ll bench tomorrow and condition Saturday.
Good gracious, dude—I have no words.
Congratulations!
nice
@SvenG @throwawayfitness Thanks guys! I honestly surprised myself with this one.
Actually - something I forgot to brag about in the first post. Someone yanked the fire alarm in my dorm at 4:30 AM, and it took like an hour to sort out, so I did this coming off of barely any sleep. And looking at the video, It’s hard to argue that I didn’t have another few reps in me if I kept pulling dead-stop.
Way to smash it mate
5/3/1 W2D1 - Bench
Bench: 3x45/95/115/125/145, 12x160 (Match PR)
Larsen Press: 5x5 @ 145
DB Rows: 5x10 @ 100 (PR)
Machine Preacher Curls: +55x16/13/10/8, Reps at +45/35/25
Pushdowns: 77.5x12/10/9/6
Went for a 13th rep on the top set, but it got stuck a few inches off my chest. Wry happy with rows, though. The DB’s here go up to 120 Lbs, so I imagine that once I get to the point of using those I’ll start pushing for more reps.
outstanding.
5/3/1 W1D7: Conditioning
Jog ~1 Mile
Pull-Ups: 5/5/5/5/5/12
T2B: 5/5/5/5/5/8
Jog ~1 Mile
This was a little underwhelming, actually.
I’m going to start adding conditioning to the end up my bench and press lifting days. Quick and difficult stuff like Tabata bike sprints or x burpees for time. I need to get back to the point of being able to outlast people and win 3rd period matches. Especially since college rules penalize poor conditioning more than high school.
5/3/1: W2D2 - Squat
Squat: 5x205/235/265, 5x5 @ 235
Chins: 12/11/10/9/8
Leg Extensions: 150x15/15/12
Back Extensions: BWx120 (PR)
Pretty solid day, all things considered. Not too much to say about it.
Excellent work.
5/3/1 W2D3: Conditioning
Stair-Climber: 61 Flights in 10:00
Air Bike: 3.70 Miles in 10:00 (22.2 MPH)
Both PR’s in the context of this particular workout. No wrestling practice tonight because of the holiday.
5/3/1: W2D4 - Press
(Beltless) Press: 5x45/95/105/120, 7x135
(Beltless) Clean & Press: Several Singles @ 120
Run Across Campus x1
Manly Tears of Relief xF
Walk Across Campus x1
(Belted) Press: 45x5, 3x95/105/120, 8x135
6x0.33 Mile Bike Sprints Every 2:30
Realized upon getting ready to leave that my (very sentimental) gym bag (repurposed wrestling bag from like five years ago) was missing, along with my belt/straps/sleeves/journal, etc. checked the gym’s lost and found, wasn’t there. I did some extremely mediocre main/supplemental work - both because of the back of a belt, and because I was totally out of it mentally. I actually managed to pull something in my back on the second supplemental press, which is why I switched to very ginger singles. Then I abruptly remembered exactly where I had left the bag, abandoned the loaded bar (sorry,) crossed the entire campus, got the bag which was thankfully still there, went back across the entire campus, and did the top set AGAIN because I wasn’t about to let the bar win. 10 reps are there any day that dosen’t feature this much stupid shit. Finished with some conditioning.
5/3/1 W2D5: Wrestling Practice
1.06 Miles @ Fast
3x1:00 Stance & Motion
Takedowns, Counter-Takedowns, Reshots
Stand-Ups, Sit-Outs, Switches, Bottom Chain Wrestling
Push-Ups, Sit-Ups, 3.78 Miles Air Bike in 10:00 (22.68 MPH)
Tons of reps tonight, plus a review of rule differences between HS & college. Schedule going forwards is most likely going to be wrestling on Sun/Mon/Wed, and lifting on Tue (Press)/Thur (DL)/Fri (Bench)/Sat (Squat). Three days in a row is little less than ideal, but the big plus is that I get a long time between my DL’s and being on the mat. I’m going to reduce my squat supplemental work to 5x5 @ FSL because I don’t want to wrestle the day after eight heavy sets.
As I write this out, it becomes somewhat apparent that wrestling is taking propriety over lifting for the time being. That’s worth making explicit, because from a purely lifting standpoint I feel most of these decisions aren’t great.
Tomorrow, I’ll be pulling in the AM to free up the evening for another date. And that should do it for today’s rant.
5/3/1 W2D6 - Deadlift
Deadlift: 5x135/225/275/315/345
Chins: 12/11/10/9/9
Prone Ham Curls: 90x16/15/15/12
Back Extensions: 45x16/15/15/13
Back feeling iffy, so I didn’t push the top set. Last week was proof enough that my pulls are moving in the right direction. Assistance went well though.
5/3/1 W3D1: Bench
Bench: 5x95/115/135/155, 8x170 (PR)
Larsen Press: 5x5 @ 155
DB Rows: 5x10 @ 100
Machine Curls: +65x12/10/9/6
Lateral Raises to Overhead: 15x12/10/9/8
5 Min Max Burpees (Lost Count)
Another solid day. Nothing huge to note.