25/4/18
Steps 17438
Sleep 7h 57m
HR 65-172bpm
Running 3mile Little method (60:75s intervals) in 27min
26/4/18
Steps 5331
No other data for the day (?)
Training
Deadlift 50x5, 60x5, 70x3, 80x3, 90x3, 110x3
Squats 75x10)x5
Prowler 75kg x 50m)x10
HLR x10)x5
27/4/18
Steps 7092
Sleep 7h 30m
HR 60-142bpm
Weight 218.7lbs
28/4/18
Steps 6609
Sleep 7h 6m
HR 58-147bpm
Weight 220.9lbs
29/4/18
Steps 6636
Sleep 7h 31m
HR 59-149bpm
30/4/18
Steps 21317
Sleep 7h 25m
HR 65-159bpm
Training
Bench Press 40x5, 50x5, 60x3, 70x3, 80x3, 90x3
OHP (Smith) 40x10)x5
Kroc Row 30kg x10)x5
Biceps Curls 3x8 @12kg DBs
Row 8x100m (10s rest)
1/5/18
Steps 4840
Sleep 8h 23m
(no other data)
2/5/18
Steps 5091
Sleep 5h 19m
HR 60-145bpm
Weight 220.9lbs
3/5/18
Steps 5314
Sleep 7h 31m
HR 59-135bpm
4/5/18
Steps 13934
Sleep 5h 45m
HR 66-144bpm
Training
Deadlift 50x5, 60x5, 70x3, 80x5, 95x3, 110x1, 120x1, 130x1, 160x1, 170x1
Squats 75kg x 10)x5
HLR x10)x5
Calf Raise 3x18
5/5/18
Steps 5159
Sleep 7h 41m
HR 66-169bpm
Bike ride - MTB - blue trail - 5.2miles in 35min
6/5/18
Steps 13798
Sleep 8h 32m
HR 62-152bpm
7/5/18
no data
8/5/18
Training today was OHP 20x5)x2, 30x5, 32x5, 37x3, 42x5, 50x3, 60x1, 70x1, 72.5x1 (all strict presses)
Bench 70kgx10)x5
Pull Ups x10, 8, 6, 8, 4
Pull Downs x0, 2, 4, 2, 6
Triceps Push Downs 3x12
I have had a head cold for a few days, however first day back in the gym I pulled 170kg on the deadlift, which was comfortable. No straps, wraps or belt. 200kg is achievable on the next 531 cycle.
Bodyweight at / around 100kg now, and not too much extra fat carried, which is testament to the extra milk being consumed.
I will be starting the next 531 cycle when training partner returns from his holidays (lucky SOB!) and I would like to see Squat at >150kg, Bench >120kg, OHP >80kg and Deadlift at 200kg.
I am not going to be wearing my Garmin every day, because I have cracked the screen cover and I don’t want to risk it in work rolling on the floor with someone. So no steps / sleep / HR for a while, training only.
11/05/18
Back Squat 20x10, 20x10, 50x5, 60x5, 75x3, 85x5, 97.5x3, 120x1, 140x1, 160x1, 180x1 (some in the tank…)
Sumo DL 70kg x10
Rollouts x10
Prowler 75kg x25m
x 5 rounds
Calf Raises 3x12 @75kg
A 35min workout. Hard slog!
13/05/18
Bench Press 20x10, 20x10, 40x5, 50x5, 60x3, 75x5, 85x3, 95x1, 110x1, 120x1, 130x1, 140x1 (some in the tank)
Smith Machine OHP 40x10)x5
Kroc Row 32kg x10/10)x5
Seated Biceps Curls 14kg x10)x3
Rowing 1000m in 3min 30sec
1RMs
Squat 180kg
Bench 140kg
Deadlift 170kg
490kg total (298 Wilks)
Strict Press 72.5kg
So… a bit of a boost psychologically. Months of sub-maximal training has paid off and I am back on the road to strong!
This puts the goals at:
Squat 200kg
Bench 150kg
Deadlift 200kg
550kg total (335 Wilks)
OHP 100kg
Deloads completed:
17/5/18
Squats 50x5, 50x5, 60x5, 60x6, 70x5, 70x5
Deadlift 75x10)x5
HLR 5x10
Prowler 75kg x50m x5
18/5/18
OHP 20x5, 20x5, 30x5, 30x5, 40x5, 40x5
Bench Press 75x10)x5
Pull Ups 10, 6, 4, 2, 2
Pull Downs 3x10 @70kg
Triceps Push Downs 3x10 @32.5kg
22/5/18
Deadlift 50x5, 50x5, 60x5, 60x5, 70x5, 70x5
Squats 75x10)x5
TRX Roll Outs x10)x5
Farmer’s Walks 160kg (80kg per handle) - x50m )x4
Prowler 75kg x50m x2
23/5/18
Bench Press 50x5, 50x5, 60x5, 60x5, 70x5, 70x5
OHP 40x10)x5
DB Row 30kg x10)x5
Biceps Hammer Curl 12kg x10)x3