C15 W2 D2
Power snatch
40x 3x5
Bench with cambered bar
62.5x5 72.5x5 80x8, 62.5x10
Chins, 24 total
Did some dbell press and dbell row and situps after.
That cambered bar pressing… it punishes any rushing! Great way to make a 5s week really hard, not that i needed that LOL.
Not sure WMs are very fun for me with current work stress. Oh well, 5 more sessions to go and I can pick something else. That said, i am seeing the benefit of slowly building with 5’s, a few PRs in the mix
Closed out C15 W2 with deadlifts.
Hit a top set of 122.5x12 and then trap bar 92.5x17. Not even close to last week. Feeling a bit run down, not sure if it is work or something ive picked up.
C15 W3 C1
Ran 1.54km (worked out a neat loop, next time will make it a mile).
Slow pace, done in 7.44
Have decided this is the “lowest drag” cardio for me, so will focus on doing this 2x per week.
Been a bit quiet on here.
Tuesday i did C15 W3 D1 Press.
Wednesday i travelled all day.
Yesterday was C15 W3 D2 squat.
Moved 120x6 well for top set, had more in me.
When i went to SSB WM, i did 95x15, upper back was the limitng factor. Rest 60s and did 10 more.
I love/hate that bar.
Today i have ridden to work which is pretty much bang on 10km one way. Idea is to let the legs loosen up, not riding for a pace goal or anything.
So last week i closed out with bench and deadlifts.
Deadlifts in particular are moving well.
Then onto a break week now, C15 is over. What to do now? Still not set on that, so taking a week to think it over.
I had been thinking of running 531 GiaB with trap bar and SSB to focus on some brute force strength, but i officially hate the SSB. So maybe i should do it. That said squat is moving really nicely atm, but i dont want to get complacent on higher rep stuff and mess up my back again.
And Ive enjoyed the split of torso/limbs, with power moves instead of jumps/throws, it seems to work.
I havent gained or lost weight but had multiple people comment i look like ive lost weight, which doubtless means leaner.
Decisions, decisions.
Today was 30 ABCs for time (while chilli was simmering), 9.28, then 5 min rest then ran a mile.
I havent done ABCs for so long and it showed. Also the mile time was horrendous.
Let us know once the decision is made. Options are endless with 531 and so many other good programs out there.
Hopefully you’ve lost some fat and put on some muscle in the process based on you mentioned leaner above. How’s food tracking?
Today was just another mile and 100 kb swings. Did a lot of travel for work so was squeezed for time.
Thanks, food is generally better. The carnivore experiment i did really made me realise i was eating “food like substances” not real food. Ive really doubled down on real food since stopping that, which has helped.
Im pretty set I’ll do GiaB, as 2 leaders and an anchor basically nearly fills the rest of the year. Whether i do specialty bars is the only remaining question…I think i will.
C15
GiaB template from Forever.
Leader, using SSB and Trap Bar. I want to just build some dummy strength for the next little bit.
C15 W1 D1
Power snatch 40 x 1,2,3,1,2,3
Press 45 x 10 sets x 5 reps. Cambered bar for fun.
Chins 34 total
Pull aparts 90 total
Dips 4x10
Lat raise 4x15 with 12.5s
Rollout 15,12
All done in 36 mins
C16 W1 D2
Power clean 40x 3x5
SSB “Strength 1” 77.5x5 87.5x5 100x5 82.5x5 92.5x5 105x5
GHR 10,10,15
Called it a day there. I did mow my lawn before this, and do a bunch of work outside after work.
Been travelling this week, so been patchy. Will aim to be more consistent next week.