Squat: 180x5, 205x5, 230x5
BBB Squat: 180x5x10 (15:16)
Dips: 6x5 throughout then 6,6,8
Chins: 7x5 throughout then 6,9
Notes:
That was in-between miserable and fun
Dips felt really good
I watched “They Cloned Tyrone” between today and yesterday. It was a really cool movie
Looks like I am doing a 5k on October 18th at an Oktoberfest. Also looks like I’m doing a 5k around thanksgiving. So I’m thinking the 18th will be a “current record” and the 5k around thanksgiving will have the goal to beat the 18th
Above seems counterintuitive to 531 BBB Beefcake but oh well. I’m still doing both
I am also doing a 5km run on the 18th! Post your time here, I will as well in my log!
Will you be incorporating longer runs into training?
I find it hard to balance especially with running as it really blasts my legs.
Turns out after looking at the price last night, it’s $45 dollars a ticket to run so we are going to skip that and just drink beer at the Oktoberfest haha. As a pivot, I agreed to do a Thanksgiving 5k with my GF and a few of her rugby friends. Even cooler than a normal 5k, we found this which I really want to do:
As for this, I have no idea. For sure I’ll finish out 531 BBB Beefcake and then find a 3 day a week template so I can focus more on running
I was looking at plans (I’ve never done a 5k race before) I found this which I like:
Dude, you’re an athletic kid who regularly participates in multiple sports and eats right. You should be able to gut out a 5k without any prep or concern.
Like, are you trying to WIN the 5k? That’s different. But otherwise, I prepped for my last 10 mile race by walking on a treadmill a bunch and then doing a few sprint workouts from TBII.
You will absolutely be able to run a 5k with your current level of fitness.
That said, Hal Higgon plans are solid if you want the structure. If the main goal is the Outlast event (which sounds so fun, absolutely hit that sign up button now) I would point you towards the Novice 10k or Half Marathon plan to get the mileage up a bit more before the event.
I’ve done about 5-6 5km races and have run 10-15km on my own at once.
I agree, I don’t think you have anything to worry about if you just want to finish it.
I feel like a 5km baseline should be do-able for any generally fit and active young adult. I’m hoping to keep that up for myself until i die! haha
I’m with Pwn on this one. You should be able to run 5km with little to no prep but it won’t be fast and it won’t be pretty.
If you want to do a little prep for it you are going to need to balance the running with your lifting. I would do 2 x 3KM runs a week.
One of them you run at a good pace and try to beat your time each week. The second you run real slow, you should be able to talk while you are running (120 bpm).
Took the rest of the 20 min for deadlift to catch my breathe and just sit there
The facepulls felt really good. My upper back is getting beat to shit between the SSB, pullups, rows, deadlifts, OHP, and facepulls so I only did about 50 reps
After my OHP, I did a shit ton of KB stuff (cleans, highpulls, snatches, swings). I had forearm splints yesterday and today. It was terrible. I could barely shake my protein shakes yesterday
Had to correct that. 27 total haha. The mobility work seems to have created the space I needed so my shoulder joint isn’t just slamming together. I will say though I had no warm up for the dips which is huge!
I might do an AMRAP tomorrow to see what I can get because now I’m curious haha
Squat: 190x5, 215x5, 240x5
BBB Squat: 190x2x10,11,10,9 (50 reps) (15:12 min)
Dips: 3x6
Chins: 3x6
Dips and chins with weight vest (20lbs): 4x5
Notes:
I used a belt for the BBB sets. I know Wendler is against that but it is the heaviest week of this cycle. With using the belt, my upper back ate less shit with the SSB and I felt my legs being used better. Will Wendler break into my house and beat my ass? Probably not. At most he’d just make me do a prowler death set
I also did the 2x10 and thought “Oh wait 30 reps left. Lets do it 2x15”. I got 11 reps and shut that down lmao
Then I decided that supersetting the dips and chins wasn’t going to happen after the first 3 sets (which was 3 rounds of: Jumps, warm up set, dip, chin) but settled on 1 dip with the weight vest being worth 2 BW reps. My triceps and lats are feeling it and this might be the progression of dips and chins
My anxiety was high for the squats but honestly they felt great. I did widen my stance a touch today in general because my hips were just not moving well. It honestly felt really good and played out well for reps
I need to run this week. I was hesitant to run before squatting because squatting can cause me anxiety (which is dumb but it happens). This will probably be Saturday before Oktoberfest
The craziest thing happened last week. Lily somehow managed to find a nail sticking out in the fence with her side. I noticed she got hurt and I was checking her then my finger felt in a flap. Somehow where she got cut only got through the top layer of skin and didn’t bleed at all. I was kinda amazed. She got 4 stitches and is fine but it was really nutty
10/11 I did an arm workout in the afternoon. I did not write it down but I did play with cable pushdowns using the wrist attachments I got when I had stitches in my finger. They felt really good and I got this screengrab. I am looking dense
My physics lab TA is getting her masters in it. I really need to talk to her to get more details about it because it sounds super interesting
My career counselor and I were talking over the weekend to come up with a list of things to look into and one of the ones I mentioned was “Ergonomics Engineer” so medical physis might be something to look into
The submax training is really nice. I can just do a workout with having to ensure everything is perfect to train
@Alrightmiami19c Speaking of Kroc (didn’t want to post this on that thread and get called a powerlifter haha) that 40 rep squat set as been one of my long term squatting goals for a while. Kroc really was a madman
Yeah it was this video. I also really enjoyed that t nation article where it was just talking about the shit he did like breaking into the base gym and driving a nail through his arm
I saw Kroc comment on this video about Kroc rows and it legit made me laugh
