Jan. 29
ok so yesterday i did a “dry run” of the cardio test i have to do to get this fire fighting job, and i failed miserably.
Needed to get to level 10 in the shuttle run test and i only got to level 6. The test is in 2.5 weeks from now, considering i could do it last year i am confident that i will be able to get up to that level of cardio in three weeks. that being said, this log is going to be lame as hell for the next three weeks while i do cardio like crazy lol.
today.
20 min of cardio (running)
overhead press, 95 55
leg raises 25
20 min of running
dumbell rows, 45 5*5
20 min of running/walking.
Jan. 30
running, 20 min
barbell row 115, 5x5
bike riding 20 min
pushups 15,20,30,20,15
feb. 5
deadlift
135x5
225x1
315x1
405xfail
405xfail
365x1
375x1 (PR 10lbs)
chinups
6,5,4
Running/walking
70 min
thanks! to be be honest i wasn’t that happy with it lol. I really felt like i should of had 405, but i’ll take anyways, considering i’m dieting/losing weight/cardio-ing i should just be happy my deadlift didn’t go down! 
Mon.Feb.6
20 Min running
overhead press 105lbs 6 sets of 5
20 Min Running
Barbell Row 125lbs 5 sets of 5
tues feb.7
20 min running
incline press, 135lbs, 5x5
dumbell rows
50 x 5
60 x 5
70 x 3 sets of 5
one arm cable press
40 x 3 sets of 6
45 x 2 sets of 6
chin ups
6,4,3,3,2
band pull aparts, and stretches
Thurs.feb.9
OH press
125, 6x5
sumo deadlift
135 x 3
185 x 3
225 x 3
275 x 3
Deadlift
275 x 3
325 x 1
325 x 1
one arm cable press
45, 5x5
chin ups partials
5x5
30 min running.
fri.feb.10
20 min running
20 min on stationary bike
barbell row
125, 6x5
chinup partials
3x5
10min stationary bike
And good luck to you with your fire fighter test!! I think that’s a great occupation
So you’re doing Sheiko on the strength, that’s good I will do Sheiko on squat and bench after the meet, can’t wait!
Thanks, yeah I hope I do well. To be honest the cardio isn’t coming back nearly as fast as I thought it was and i’m a little worried I might not do well on the test.
Yeah i tried shieko for awhile, and was fairly impressed with it, although to be fair i didn’t get far (only 2.5 weeks). After my test i’m not sure if i’m going to go back to sheiko, or 5/3/1 or some kind of hybrid. i would like to do a sheiko style program but with more upper back and bicep accessory stuff.
Mon.feb.13
20 minutes running
overhead press 135 3x3, 115 3x5
10 min running, 10 min walking
dumbell rows 70 4x5, 75 x8
all this cardio is really killing my strength and it feels like i’m barely making progress on the cardio.
after a few days off i just haven’t been able to convince myself to goto the gym and do cardio.
so i went and did some chest stuff
bench
warm up
185 x 3x3 (felt weak as hell and shoulder was creaking)
135 x 3x10
Incline Dumbell Press (drop set)
50 x 6, 30 x 10
50 x 5, 30 x 8
50 x 5, 30 x 8
50 x 8, 30 x 10
Single arm tricep pushdowns
50 x 8 (three sets)
30 x 12
Pec deck
100, x 2sets of 10
Did well on my firefighting interview, they said they will announce the hiring in the middle of march so i have a bit of a wait to find out.
Didn’t do that great on the cardio test, but wasn’t the worst either. I scored above average for population and below average for a firefighter… need to keep working on that.
feb.24
deficit lifts (ie deadlift from 3 or so inch box, it puts the bar right on top of my foot)
warm up
225x3
275x3
315x1(pr)
365x1(huge pr for deficit lifts for me)
felt so good thought i’d try a deadlift
385 x fail
385x1 (10lb pr)
feeling pretty good about this since i have been training mostly cardio for a month.
tried working on learning how to “clean” olympic style
115 x 10 or 12 singles (pretty crappy but seemed to get a bit better)
gironida curls
65 for reps
55 for reps
45 for reps
these worked neat, next week i’m going to try incline curls and see what i like more.
leg raises
5,5,5,4,3
this is the mostly 5/3/1 routine i’m going to be doing.
I might not be that consistent since i’m going to be traveling alot in the next month.
day 1
barbell row 5/3/1
overhead press 5sets (50 Percent of bench training max)
chins 5sets
curls 5sets
day 2
deficit lift 5/3/1
hang cleans or front squats 5 sets(50 percent of squat training max)
calf raises 5 sets of 10-20
ab wheel 5 sets of whatever
day 4
bench press 5/3/1
overhead press (%50 bench training max)
kroc row 4 sets then 1 set to failure
curls 5 sets
day 5
squat 5/3/1
double pause deficit lift 5 sets (50 percent of deficit lift)
calf raises 5 sets
leg raises 5 sets
Clean (5/3/1)
45x5
95x5
105x5
115x5, 2sets
Press
5,5,5,6,8 x105
Full Chins 6
1/2 Chins 7,5,4,4,3
Curls
65x5, 5sets
55x8
45x8
feb. 28
deficit pulls (5/3/1)
185x5
205x5
235x5
285x3, 2 sets
front squats
95x5
140x5, 3 sets
seated calf raises
45 x 10
70x 12, 3 sets
deficit pulls were really tough today. think i might have to lower my training max
march 3.
bench press (5/3/1)
115 x 5
140 x 5
160 x 5
180 x 8
barbell rows
135 x 5
155 x 5
165 x 5, 2,2
kroc rows
50 x 5
60 x 5
70 x 5
80 x 8,8
barbell curls
65 x 7, 7, 6
55 x 8
45 x 8
march. 4
Squat (5/3/1)
135 x 8
155 x 8
185 x 5
215 x 5
240 x 7
Deficit lift, double pause
165 x 5,5,5,5
Seated Calf raises
70 x 12,12,12,12
Leg Raises
6,6,6,6,3
this was a tough one. those double pause deficit lifts really killed me right after squatting.
March. 6
barbell row (5/3/1)
warm up
95 x 5
120 x 5
140 x 10
Overhead press
110 x 5,5,5,5,5
Chinups
6.5
1/2 chins
7,6,5,5,3
Bicep Curls
65 x 5,5,5,5,8
55 x 8
45 x 10
1.5 hour walk dog