Progress pic (with pump):
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Looking good
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Appreciate it! Been meaning to comment on your log, awesome work you do and I hope to be able to do stuff like you when iām older!
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Had a real get to yes moment tonight. Dog food I ordered didnāt show up and I ran out of food. Was super tempted to Doordash both but went to the store and got a rotisserie chicken. Ate the whole thing standing up in my kitchen using my hands. Proud of my mindset here.
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Hell yeah dude! Way to get after it.
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531 c1w2d4
Bw: 174.6lbs
KB swing with band: 3x3
Deadlifts: 275x20 (10-6-4)
Bronson work (20lb vest): 3 Rounds
- 15 BSS
- 6 chins
- 5 dips
Bar hold (135): 55 seconds
Notes:
- Im torn on whether or not to count the deadlifts as hitting my training goal of 1.5bwx20. The break in sets was because the my straps kept slipping. The ārestsā were less than 10 seconds and only to retighten the strap. Any Thoughts?
- Also realizing that technically that was a 1.6x bw for 20 reps so it may just balance out in my book
- Didnāt set timer but kept a fast pace
- Reduced bronson work bc tomorrow Iām lifting with an old training partner
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if you donāt do it again will it eat at you?
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Probably. I think what Iāll do is count this as a completion but bump the goal to 2xbw for 20 and hit this again at a later date as a tester to make sure everything is going right
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531 c1w2d6
Weight: 176.4 lbs
Bronson work (BW): 12:36
10 rounds
- 10 BSS (Each leg)
- 5 pull ups
- 10 push ups
Notes:
- Got some restorative RH work in this morning. Ended up putting my friend onto the GreySkull LP so thatās neat
- Unsurprisingly my back and glutes is really sore from yesterday
- Feeling super good honestly. Really conditioning and the 531 main work is just panning out very nicely
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531 c1w2d7
Bronson work (BW): 6:35
5 rounds
- 10 BBS
- 5 pull ups
- 10 push ups
Notes:
- Cut the volume on this just to ensure I have a great squat session tomorrow
- Been window shopping for the program Iām going to run after this. Looking towards something more body building oriented just because Iāve been watching a lot of Tom Platz. Thinking about doing 5/3/1 BBB with different supplemental lifts and more overall bodybuilding oriented or actually run super squats
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the only answer
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531 c1w3d1
Agile 8
3x3 vertical jump
2x8 35lb goblet squat
Main work (1s): 20:19
Squat: 255x5, 205x20 (super squats style)
Bronson work (20lb vest): 13:45
5 rounds
- 15 BSS (per leg)
- 6 pull ups
- 15 push-ups
Notes:
- Used some surge today to help counteract the sinus infection starting. With that Iām on a slurry of claritin and Mucinex D
- To the above point. That shitty feeling in the morning with a cold is making my day a little harder to get going but I must do what needs to be done
- Squat topset legitimately flew. Best set Iāve ever hit and I cut it short because I know the next time I hit that weight I can beat it
- Squat supplement was done super squat style to prep for super squats next cycle. Iām feeling stronger and better conditioned to fully complete the routine
- Had a lesser degree angle out with my toes and it felt way more powerful
- First exam today and got a 98%
- Squat topset (5 reps total. Had to cut some out bc file size):
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Nice squats dude
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Well done. Keep it up.
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531 c1w3d2
Weight: 174.8lbs
No walk run this morning (might come later)
Main work (1s week): 29:54
Bench: 190x5, 150x20(8,6,6)
30 GHR
Cable rows: 50x5x10
Bronson work to come later
Notes:
- Feeling kinda bloated and like iām retaining more water with the meds iām on
- My sinuses arenāt on fire when I breathe in today but my body was feeling beat up. Decided to break up the bronson work and main work becuase A. Iāll be looking for something to do later thatās not studying B. lots of head pressure from bench and thatās not groovy
- Overall having less direct sinus issues vs a holistic head cold
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For a total walk on the wildside, ever think DoggCrapp? Youāll get in some Widowmaker squats that way
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Not going to lie I had been looking into that. Just unsure of how long it will take to complete the sessions. I wouldnāt assume they are long. Do you know if conditioning work plays nicely with it?
Hell running that for a couple cycles might just put me in a great spot to do super squats
Dante was big on incline treadmill walking
Doggcrapp, unlike HIT and some other all-or-nothing training philosophies, includes regular cardio. Trudel recommends that most guys start off with three to four 30-minute sessions of low-intensity cardio on non-training days.
āWe usually do it before breakfast so we use fat instead of glycogen for energy,ā SM said.
What about high-intensity interval training, or martial arts, or sports in general?
āIf you think you can do HIIT or MMA, or even play flag football on the weekends, then youāre out of your mind,ā SM explained. āThe training is just way too intense to be able to do any of that on your off-days.ā
Iād say 60 minutes for a workout would be about right. Possibly longer, depending on warm-up sets. I really like DC as a paradigm breaker.
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Thanks. Iāll look into it for sure!
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1.5 mile run: 14:36 (distance and time up for debate)
Bronson work (20lb vest): 12:16
5 Rounds
- 10 KBS (50lbs)
- 6 pull-ups
- 15 push-ups
Notes:
- This ended up being a good overcoming day. After this mornings session, I legitimately fell asleep on the couch. Luckily the dog woke me up so I could get to class. Ended up skipping out on my last class, so I could study and rest for my bio exam tomorrow
- Everything was telling me to take it easy today (couldnāt focus in class, felt like time was flying by me) but I needed to do a 1.5 mile run for my kinesiology class
- For the run, Iām willing to bet my life I ran further and faster than what my watch told me. Just by knowing my neighborhood, It was probably close to 1.8-2.0 miles bc of the amount of time I had to run the whole neighborhood. Also brought bat dog with me on this one
- Bronson work used KBS to give my knees a break
- Thinking of getting BBQ tonight to heal my soul and body from this sickness
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