Conditioning
5 rounds- 3:24
- 5 pull ups
- 15 air squats
- 10 push ups
Notes:
- Dogs didn’t want to get up this morning. They had a hard play session with the neighbors dog yesterday.
- Moving C25K to tomorrow because dogs getting boarded tomorrow
3 Likes
Squat day
ATG high bar: 115x3x10, 275x1, 295x1
Split squat/platz squat SS (20lb vest) (20,15,10,5)
Notes:
- That finisher is simple but super tough when you are pushing it
- Testing mobility and depth on squat. Squatting a little more narrow almost fixes my good morning tendency (also mentally thinking move right down)
2 Likes
Last day of deload
DB row: 90x3x8
Cable row dropset (didn’t track. it was just hard)
Pullover: 30x3x10
Incline DB Press: 35x4x8
Hex press: 35x4x8
100 pull aparts
20-19-18 swing/goblet swuat superset
Notes:
- Mardi gras ball tonight so the whole day is messed up.
- Wanted to do the full Bellzebub WOD but ran out of time when plans got changed mid session
- Weighed in at 179 today. 3lbs light (water and looking a little leaner overall)
3 Likes
Poundstone: 132
Pushdowns: 100 (50,50)
1 Like
531 C:1-W:1-D:1
Squat: 245x7, 190x11 (12:35)
Bronson Challenge:
5 rounds (20lb vest)- 16:50
- 6 Pull-ups
- 15 pushups (on handles)
- 25 squats
Notes:
- Everything felt like shit today. I fought off the idea of doing something stupid and hard to punish myself and I’m proud of that
- On the above, I noticed the days I have a super shitty lifting session and overall terrible attitude/anxiety is the Monday after partying hard on a Saturday. I’m interpreting this as a sign that drinking is not for me and my body can’t handle it
- On the above, I’m not embarrassed by the things I did while intoxicated, it’s just impacting my mental health enough where i need to take action
- 20 total hours on my schedule this year. It’s going to be tough but that’s the universes way of telling me I need to step up to the plate
4 Likes
C25K
Going off plan and just using a different intervals for run walks. The old dog can’t handle the 5 minute rounds well so that’s why the change is happening. Still keeping the time to 20 minutes and thinking about using dice to set the intervals
3 rounds: 3 min run/4 min walk
1 Like
531 C1:W1:D:2
Main work (16:15)
Vertical jump 3x3
Cable row: 50x3x10
Bench: 180x7, 140x19
Bronson: 5 rounds (20lb vest) 18:10
- 30 squats
- 6 pull ups
- 15 push ups
RH: 200x20
2 Likes
Progress pic
slowly getting leaner
put leftovers to good use and made this pizza this morning. Could have ate the whole thing but decided I was done and saved the rest for now
4 Likes
Bronson work
10 rounds (BW)- 14:48
- 20 squats
- 10 push ups
- 5 pull ups
Poundstone: 134
Notes:
- That was shockingly easy
2 Likes
531 C1:W1:D:4
Run/Walk:
4 Rounds: 2min run/3min walk
Main work (~19min)
OHP: 125x6, 100x20
Cable Row (high and wide): 45x3x10
Bronson work (~18min)
5 rounds (20lb vest)-
- 30 squats
- 6 Pullups
- 15 Push ups
Notes:
- Absolutely crushed my morning. Turns out my first class got canceled so great time to catch up on lab stuff. Kin class/lab is the only class I really enjoy.
- Thinking about adding a smaller session to catch up on accessories (pushdowns, lat raises, etc.)
- These quicker sessions are great. I would have the time for longer ones but it really wouldn’t be feasible
- Dropped carb intake and I’m having more level days. No more ups and downs
- On the same note, I need to up fat intake. BO has been smelling like ammonia which I read is due to protein being used as primary fuel source.
- Finished some work on my Kin lab and I have to brag about myself. We had to do a simple health screening type paper and I absolutely am shocked at how well I scored. I often consider myself below average in disciple but then I realize I’m comparing myself to people who are older or have elite level disciple. I am absolutely crushing it for a 19 year old and I will keep it going no matter how hard life gets. So far I’ve found that when my discipline slacks, anxiety and hopelessness will kick in thereby trapping me in a cycle. If I can keep up my minimum, I’m good.
3 Likes
Conditioning
Fight night- 10 min (23 rounds)
100 pull aparts
1 Like
Piriformis are acting up again. Unsure of why but I’ve noticed it always acts up when having to sit for long periods of time.
Things I’m going to try:
- Lacrosse ball
- Core work
- Stretching
Things that are kind of working:
- High volume reverse hyper
- BSS
1 Like
531 C1:W1:D:4
Main work (12:00):
American KB swings (50lb): 3x5
Deadlift: 295x6 (beltless strapless)
Bronson work:
3 rounds (~7min) (20lb vest)
- 15 BSS
- 6 chins
- 15 push ups
30 GHR (20lb vest: 10,8,6,6)
100 (4x25) RH (210lb)
Notes:
- Back felt sketchy after I overextended on a kettlebell swing warming up so decided to not push deadlifts and build volume through GHD and RH
- Trying to do super explosive KB swings is not happening again. Going to use a band on it
- Took an easier day on the bronson work
- 100 shots ended up being the perfect song to do my RH to
- Weirdly enough I’m enjoying the hunger of the cut. Not like i’m never eating again levels of enjoyment but like this is nice change of pace
- Trucks battery died this morning. Went to get a new one and was BSing with the guy who was installing it. Apparently he wrestled too and in his junior year tore his shoulders right labrum. Kinda weird that it’s like the 4 person I’ve met with that same exact injury
3 Likes
Conditioning
Bronson work (BW): 10 rounds (12:43)
- BSS: 10 (each leg)
- Pull-ups: 5
- Push-ups: 10
Notes:
- I’ve found out that my mental health ups and downs are being caused by school. Mostly because I’m unsure of what I want to major in and almost feel like i’m wasting money and time
- Woke up at 177.8lbs even after a “cheaty” meal. Mainly consisted of proteins and coleslaw. Was also fairly hydrated this morning
3 Likes
Bronson work- none
Light stretching
Notes:
- Wanted to get a workout in but my stomach said otherwise
- Not beating myself up for missing a day but just never eating costco tamales again
1 Like
531 c1w2d1
Vertical jumps: 3x3
Squat (used ssb)-
225x5
180x27
Bronson work(20lb vest) (~10min): 5 rounds
- 15 squats
- 7 push ups
- 3 Chins
Notes:
- I’ll keep it a buck. I’m really fucking pissed I didn’t get 50. Tempted to say fuck the cut and just lift like a mad man. In reality, I’m pretty sure I had a stomach bug this weekend and obviously that will affect my performance. Still tempted to blow off the cut and crush myself with dumb volume and lifts
- will say next training cycle may just be chaos and lots of eating
- Thought using 5 pros was going to be a good idea for main work but oh well
- Also thought that using SSB would allow me to be able to just push the reps without worrying about placement and all that
- Also humidity was bad enough that i had to rewipe the horse stall mats so i couldn’t grip the floor
- Bronson work got cut in half because feeling weak tbh. I’ll be better soon but just need some cals
- 181.6lbs right before lifting session. getting lighter for sure
3 Likes
531 c1w2d2
Weight: 177.6lbs
Run/walk: 1 min run/1 min walk (10 rounds)
Main work: 24:36
Plyo push up: 3x3
Cable row: 50x4x10
Bench: 185x10, 130x20
24 GHR
Bronson work (20lb vest): 18:31
5 Rounds:
- 30 squats
- 6 pull ups
- 15 push ups
Notes:
- Pulled something in my trap and it made everything feel off. Got it done though
- For some reason I feel weaker on the 531 top sets than on other programs. Going to start experimenting with my own warmups instead of the ones I had been following
- Bat dog decided to chase an armadillo this morning. My first question is since when are armadillos in Louisiana. My second question is for a dog who’s so intense, why is she afraid of an armadillo?
- Noticing the leanness coming in around my upper body. Pretty sure that was the last place to gain real fat in my bulk so that’s neat
4 Likes
531 c1w2d3
Weight: 177.4lbs
Bronson work (BW): 14:28
10 rounds
- BSS- 10 (each leg)
- 5 chins
- 10 push ups
Catch up (20:30) (done later in day)
- 150 poundstone (BIG PR)
- 100 push downs (50-30-20)
- 200lb RH: 5x20
Notes:
- Taking a principles of conditioning class (kinesiology major) and I realize how much stuff goes into optimizing performance for high level ATHLETES. In a way, It’s crazy to me that most of that stuff is taken and regurgitated by influencers to an audience who probably will never actually need that information. For example, protein synthesis being 25-35g per sitting. Yeah for an elite athlete, it makes tons of sense to optimize it but for most people they really just need to worry about eating enough protein in the first place.
- To the point above. I remember someone telling me, in highschool, that I was eating too much protein for lunch. I asked him where he got this information and he said some popular influencer. Being curious, I asked him what he ate in a day and how much he weighed. He told me and I followed up with “Is that what your goal is?”. He told me “No I want to put on more size.” Not trying to be an asshole I told him for a couple weeks stopping worrying about to ideal protein synthesis and stuff and just eat. He kind looked dumbfounded but it was interesting to me that just eating more gets put on the back burner for “eating meals at X intervals of time”.
3 Likes
531 c1w2d4
Weight: 174.6
Walk/run (6 rounds): 1:30 run/1:30 walk
Main work (24:36 includes bathroom break):
OHP: 120x6, 90x20
Cable rows (high and wide): 50x4x10
Bronson work (20lb vest): 17 mins
5 rounds
- 30 squats
- 6 pull ups
- 15 push ups
Notes:
- This 5’s week ohp % ended up being 5lbs less than the 3’s week. Explains the performance
- I think my triceps are getting tired from all the push ups so cutting out the band press downs to see what happens
- The squats are the hardest part of the bronson work. Weight vest hits the top of my legs and squatting in sweatpants throws off my squat for some reason (thinking it’s like squatting in compression pants. Not saying i’m huge enough not to squat in sweatpants but if i want a pair to fit in the waist, they are almost always tight on the glutes)
- I’ve cut out carbs, caffeine, and even moved my upper body sessions to the morning (fasted and probably not hydrated). It’s definitely showing me I can do than i thought more with less. Good for the body and even better for the mindset. Super squats is popping up in my head and might be the next program
- Finally figured out I don’t have a stomach bug. It’s my stomach getting use to the low carb eating style
6 Likes