The people running our gym are notoriously bad about buying new equipment, so I doubt I’d get very far. People have been complaining about us having three power cages across 40,000 students for years now.
Admittedly, there’s a few other gyms around the city that would probably have one, but figuring out transportation there (no car) and paying membership fees for one or two extra pieces of equipment seems like overkill. Granted, I don’t really have much right to complain if that’s the case lol.
5/3/1 BBBB W2D7: Bike
Bike for ~1:15:00, Unknown Distance
Not particularly difficult, just a nice way to break up a day of sitting around and watching college football.
After I finish this cycle of BBBB, I think I’m going to run my first non-5/3/1 program and use some GZCL programming. I did one of Cody’s programs when I was coming back from my spine surgery, and it got me up to the numbers I started this log with (315/190/405/165,) I so already know that I respond well to his stuff.
Happy new year everyone
5/3/1 BBBB W3D1: Squat
Squat: 5x45/135/185/225/265, 6x315 (PR), 225x10/8/6/4/2 (~6:00)
Tempo Back Extensions: BWx30
Was wrong about the gym’s hours today, so I barely had any time to get this done. Did a plus set at a heavier weight than I had scheduled and blitzed through what was supposed to be the BBB work to make up for it. I was a little shy of depth on the top set, but this is a weight I’ve only done singles with before so this is still a win.
5/3/1 W3D2: Treadmill Run & Bike
Run: 1 Mile in 5:49 (Lifetime PR)
Bike: ~40:00
Mission accomplished. I fucking despise the mile run with a passion, but there’s even more time to be saved here if I keep grinding away at conditioning.
awesome work
5/3/1 W3D3: Press
Press: 5x45/75/95/115/130/150
Hang Clean & Press: 50 in 15:40 @ 115
Leg Raises: BWx23/20/17
Hammer Curls: 55x8/9/8
Solid day. BBB work was exhausting, and the trap pump from all of those hang cleans is great. Some sort of quick conditioning tomorrow, then I watch another wrestling dual.
Trying hitting the pavement when you run instead of the treadmill, if that’s an option. It makes the run a little less terrible.
5/3/1 W3D4: Bike
Bike: ~28 Miles
6/3/1 BBBB W3D5: Deadlift
Deadlift: 5x135/225/255/295/335/375, 50 in 18:20 @ 295
Dips: 55x10/11/10
Chins: 25x9/7/8
Great day. I ended up using most of the time to get the BBB work done, and it was hard. Dips and chins are both PR’s for this cycle, and in general as far as I can remember. Now I just bench tomorrow, and start GZCL programming on Sunday with squats. I’ll be flying back to Bama that evening, and the gym/dining halls will be open from when I arrive so I should be able to get right into it.
5/3/1 BBBB W3D6: Bench
Bench: 5x45/95/115/145/165/185, 5x10 @ 145
Cable Rows: 3x10 @ 160
Hammer Curls: 55x10/9/8
Changed up the rows because I deadlifted like twelve hours ago and barely slept last night. Forgot the timer for the BBB sets, but they got done in well under twenty minutes either way. Not counting my conditioning tomorrow, this wraps up the cycle of BBBB.
GZCL W1D1: Squat
Squat: Warm-Ups, 1x3@260, 2x2@285, 3x1@295, 5x7@215
Chins: 5x3@65
Leg Extensions: 200x9/8/8
Leg Raises: 1x25
Time: 0:47
I haven’t seen much talk about GZCL stuff here, so the short-and-largely butchered version is that each day has heavy work to build confidence and consistency with upper-end weights, lighter compound work to get in volume, and some bodybuilding-esque stuff at the end. Every fourth week I AMRAP my training max (200/320/415/170) and if I get a double or more the weight goes up next month. I got through this pretty quickly and everything moved well.
damn nice work
GZCL W1D2: Easy Conditioning
Incline Walk: 0.5 Miles @ 4 MPH @ 15%
Deep Water Ab Circuit
Incline Walk: 0.5 Miles @ 4 MPH @ 12%
Nothing too difficult on for my first day back at college. Classes start this Wednesday.
GZCL W1D3: Press
Press: Warm-Up, 3x135/2x2@150/3x1@155/5x7@110
Pull-Aparts: 5x30
Low Incline DB Press: 50’s x13/13/13
Tempo DB Curls: 30’s x12/12/13
Solid day of lifting. Classes start tomorrow, so I’m going to enumerate some goals for the semester.
-Finish with a semester GPA over 4.0 again (possible because A+‘s are 4.33’s)
-Join the legal research club and get writing published in our undergraduate legal journal
-Get a polisci/law-adjacent summer internship in DC. Bonus points if it’s through the federal government or a big-name company.
-Join the SGA. Most likely the judicial branch.
-Squat 365, Bench 225, Deadlift 495, Press 185, Chin +100, Run a Sub-5:45 Mile, Run a Sub 20:00 5k
-Buy a car. Probably a gun too at some point.
Basically, build a really solid extracurricular profile to compliment the freakishly high grades and test scores I know I can earn, all while getting stronger and faster. I’m well on the way to achieving a few of these already.
You’re such a weapon bro
GZCL W1D4: Treadmill Run
Run: 2 Miles in 13:15 (PR)
Mile 1: 6:40
Mile 2: 6:35
Running still getting steadily better. This is just about the pace I’m going to need to stretch over a 5k to get it below 20:00, and I get the impression that it’ll be more of a mental undertaking than a physical one.
nice work
GZCL W1D5: Deadlift
Deadlift: Warm-Up, 3x335, 2x2@365, 3x1@375
Conventional Deadlift: 5x7@240
FGDL: 10x1@255
SL Back Extensions: BWx15/15/15
This was a very light day, and everything moved accordingly. It’ll ramp up pretty quick though. Done in just under 45 minutes.
These look great. Accept this one
This one is horrible
Don’t even remind me lol. Those twenty minutes are going to take twenty years off of my life.