531 c1w3d3
Weight: 174.2 (Had a few bottles of water this morning but sweated out a lot)
Bronson work (BW): 15:50
10 Rounds
- 10 BSS (each leg) (5 rounds)
- 10 50lb KBS (5 rounds
- 5 pull-ups
- 10 push ups
Notes:
- With this sinus infection and humidity (98%), I felt like I couldn’t breathe and took slightly longer to finish
- Left knee is a little achy assuming because of the shear amount of split squats I suddenly started doing
5 Likes
531 c1w3d3
100 hamstring curls (red band0
100 TKE on RH (90lbs)
100 RH- 230lbs (32,35,33)
Poundstone curls (50lb axle)- 35
Notes:
- Officially jumping to 10 lbs on each side of the axle because that’s the “normal” weight of an axle. Going from 30lb to 50lbs is a whole world of difference
- Fumbled the bag on my bio exam (72%). I put more effort into the more complex stuff but it ended up not being on the exam, kinda been feeling in a haze with this sinus infection, and started studying a week out from this exam but all this is not an excuse and I am going to do better
- Lastly, I’m proud of the fact I fought off the urge to want to do a heavy and high rep squat session as “punishment” for not doing to hot on my exam
5 Likes
531 c1w3d5
Didn’t check weight
Main work (1s): 21.11
Ohp: 135x4, 105x14
Rows (high and wide): 50x5x10
Bronson work (20lb vest): 14:53 (not a pr but given the circumstances I’m content)
5 rounds
- 15 BSS (each leg)
- 6 pull-ups
- 15 push-ups
Notes:
- I think press is feeling the impact of the cut so keep TM the same for next cycle
- Put knee sleeves on for the Bronson work. Apparently I’ve out grown my knee sleeves a lot because they were a fight to get on and completely threw off my BSS because of the amount of bounce I was getting coming up. Took them off to finish 4 rounds
- I can tell I’m almost over the sinus stuff. Makes lifting harder but if I push through it’s fine
- Bat dog has been trouble this week but then she does this and it’s hard to be mad at her
5 Likes
Dogs… I swear they know when they are being cute.
1 Like
More Kinesiology Class testing
1-Mile Walk test
1 Mile - 14:54 (116BPM)
Notes:
- I was freaking out because the 1.5 mile run test put me at a VO2 max of 37 which is very poor
- This test would be a lot more accurate (with in reason. It’s definitely not scientific) just because of specificity and being able to breath. I get a lot of walking in with the dogs. Ended up at 51 for VO2 max
- Used apple watch and couldn’t get above 119BPM without jogging
- Almost decided to switch courses and run a cycle focusing heavily on conditioning put I think I’m pretty OK
4 Likes
531 c1w3d5
Banded KB swings: 3x3
Deadlifts: 305x5 (super fast and crisp)
Notes:
- Going to do the rest of my lifting later. Didn’t get a chance to eat breakfast this morning and I’m hungry enough to where it’s impacting my lifting (lightheaded and everything feels harder)
4 Likes
531 c1w3d5
Decided to go off plan and do something stupid since I’ll be having a lot of high calorie food tomorrow (damn boudin king cakes)
BSS Dropset of death: 8 sec hold between sets: 35x8, 30x8, 25x8, BWx25 (Each leg)
GHR: 10-1 (Rest pause max of 12 breaths between set
RH: 100lbs for 100 reps without stopping
Notes:
- Will catch bronson work in morning
- I “enjoyed” leg day
- The RH was definitely challenge even though light
- Ended up actually getting an 80% on my bio exam with a curve. Still shitty but I feel a lot better knowing I wasn’t the only one who struggled
5 Likes
531 c1w3d6
Bronson work (BW): 11:47
10 rounds
- 10 BSS (each leg)
- 5 chins
- 10 push ups
Notes:
- Long day of riding in a parade ahead
- Noticed mindset shift last night at dinner. Went to a mexican restaurant and I avoided the chips and tortillas willingly!
- Granted I abstained to save room for this boudin king cake today
6 Likes
531 c1w3d7
Bronson work (BW): 6:35
5 Rounds
- 10 KBS (70lbs)
- 5 pull ups
- 10 push ups
50 TKE: 100lbs
50 Hamstring curls: red band
Notes:
- Pretty sure I’m having some knee issues caused by my hamstring. Pain is in the back and only when bending knee below parallel. I think this pain is caused by my GHD. The GHD I have access to is super shitty and the footplate wobbles so I think my left knee is absorbing more of that force hence my knee pain being worse after doing GHD
- Moving forward cutting out GHDs until I get access to a better machine
- I don’t think the GHD machine completely caused this but instead made it kinda compromised then I really injured it somewhere else (It’s been super muddy and I have sorta slipped but not fell a lot this week)
- Laying out an actual plan since my knee is still feeling achy and inflamed.
- Cutting out deep squats for the week. Will try to see if on Friday I can squat again but moving deadlifts to today
- Adding banded hamstring curls and prowler work in for some low loading but still stimulating movements
- Some calf work and the typical soft tissue work around the VMO, hamstring by knee, and upper calf below knee
- Might get another pair of knee sleeves after in the injury is feeling a lot better (probably not because I’m cheap)
- Did some testing and split squats don’t seem to aggravate it so they will get thrown back in later. Throws a wrench in the bronson aspect of this program but might just switch to walrus work and prowler for the next couple weeks
5 Likes
531 c2w1d1
Main work (3s): 10:58
3x3 KBS: 70lbs + orange band (light)
Deadlift: 295x5
Bronson work (20lb vest): 11:35
5 Rounds
- 6 Pullups
- 15 Push ups
- 5 185lb SLDL (2 rounds)
- 10 Green band seated hamstring curl (2 rounds)
Reverse Sled Drag: 4 Rounds (down and up parking lot = 1) 90lbs
- Emphasis on getting blood in quad and knees over toes
Notes:
- Capped deadlifts because of knee
- Reverse Sled Drag made me able to sit down in a squat with less pressure in my knee
- Just trusting the process on the knee and hoping for the best
- The knee problem is most defiantly something to do with the hamstring. Issue area is on the side of the knee with the quad sweep
- Felt a little sluggish today
4 Likes
Going to see doctor today about my knee. This will dictate what my training looks like. If it ends up just being something with a quick recovery time, I’m going to deload and move to a different program biasing more deadlift and bench with overall less squatting to let the knee heal up well.
Deadlifts don’t bother it and high squats are sketchy. Reducing ROM on lunges doesn’t bother it and hatfield style lifts are ok too
Got a 89% on my math exam, 86% on sociology, and 98% on kinesiology. Not too shabby but will improve.
3 Likes
Got back from doctor late. Probably no lifting session or conditioning bc of knee limitations. All I have is a knee sprain with some fluid on the knee. Will deload the rest of this week, test some maxes, and hop onto the other program next week. Some time away from deep knee flexion will probably do some good. Doctor said I had big quads so that’s a major W
He was also the guy I saw about my labrum. He was giving me shit for not getting the surgery but so far I’m happy I didn’t
1 Like
Quick pump session:
Incline Nemesis Bar Press- 75x15, 95x19, 115x19
BW Row: 3x12
Pull ups: 10-1
Dip: 20 reps
2 Likes
Paused squat (right at parallel): 185x10
Good morning (SSB): 85x3x10
TKE (100lbs): 50 Each leg
61 Push ups (one set kinesiology testing)
Notes:
- Knee is getting better. Used knee sleeves and cut rom on squat. It’s definitely impacting my squat pattern to be more of a low bar style instead of my ass to ankles
- I need new knee sleeves. The current ones are so tight they take away from my set
- Put towel under feet for good mornings. Works for lighter stuff but not sure if I trust it for squatting (humidity was high)
- Overall kind of in a rut but it’ll get better
5 Likes
Weight: 172.8
Progress pic (please ignore the messy bathroom and this morning no pump):
3 Likes
Deload
Pull-ups: 12, 11, 8
Incline Nemisis bar bench: Bar x 60
100 TKEs: 100lbs
2 Likes
Hotel gym workout
Hamstring curl: 80x12, 100x12,12, 22(13,5,4)
smith machine squat: 155x8,7,5
Lat pull-down: 100x10,10, 12
Larsen DB Bench: 40x10,17, 23
Row: 120x10,10, 140x13,7
Notes:
- Tried the smith machine squat and leg press they didn’t feel right on my quads
- Not a big fan of machines I’ve just found out
- Probably will do some more back work and leg work tomorrow
- Progess pic (looking muscular def not jacked):
4 Likes
10 minutes backwards treadmill walking
Leg extension: 8 rep run the stack (weights were scratched off) followed by 30 BW slow and controlled squats
Kelso shrug: 25x3x10
Notes:
- Hotel gym kinda sucks but that’s no surprise
- New Orleans food is amazing and that really messes up the cut (and my guts)
3 Likes
