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.
Ok ok.
Been quiet sorry.
Have done C16 W2 today, now 3 weeks in. Yep I’m behind. No excuses. Just been a month like that.
Today was
C16 W2 D4
Power clean 40x1,2,3 60x1,2,3
Trap bar 95x 10x 5
Ss the above with
Barbell curl 25 10x7
Pushdown 25 10x7
Short and sweet
My training has been a bit low on energy, and reading through logs on here its abundantly clear I’m under eating protein. I cant help wondering if theyre connected.
Yesteday I built a chicken tractor and picked up 6 laying black hens. Theyre all laying so already got eggs today.
Also planting a garden as summer is coming in, and want to teach the toddler what real food is (and to help us two who have got away from it). Shes excited about it all.
My wide has been reading a book about pregnancu nutrition, and ive been reqding and listening a a variety of sources and my personal mantra really comes back to “eat real food.” Whenever I dont do that I feel crap.
Strict carnivore was a good experiment, but i think mixing back in some home grown and well sourced fruit and veges is more where I’e landed.
I love this!
I like it too! Weirdly fruit was one thing i missed big time when I cut it. Ive been planting trees around the yard so hopefully in a few years we can focus on in season fruit too.
Yesterday PM
C16 W3 D2
power cleans 40x5 60x3 80x 1,1,1
SSB 72.5, 82.5, 92.5, 77.5 87.5 100 all for 5
GHR 4x10
Curls and skull crushers 50 reps each at 25kg.
Then a walk with the family at the park.
Update for Mon and Tues
Did C16 W3 D3 and 4 (bench and dead). Was very busy both days with work so did the minimum, kept assistance to a few sets total.
Gone quiet mate, you good ?
Hey mate, yeah all is good, just been travelling a fair bit for work.
Got C16 W4 done last week, this week im in a hotel for most of it so will be an impromptu break from 531, will just do some bodybuilding style stuff.
Good to know you are still getting some work in. Nothing like a good restorative pump.
So the hotel gym sucks even worse than i thought.
So i went to a crossfit class with my brother (we work together).
The session was
12-9-6
Power clean 80kg
Bench 80kg
Then straight into
12 9 6
Deadlift 120kg
Strict pullup.
It was for “quality” but still ran a tiner.
Did it in 18 mins.
The bench and pullups buried me. The others were ok.
Great session.
Another killer CF workout.
Warmup then
18 min time cap
40 cals rower
30 power clean and jerk, 40kg
20 kipping pullups
10 wall walks
20 kipping pullups
30 power snatches 40kg
40 cals rower (only got 6 here)
Didnt quite finish… no one in the class did.
Then went out with some friends.
Life PR’s nice mate