5/26/23 C10W2D3
Deadlift:
205x5
230x5
260x5
205x5x5
SOHP:
95x5
110x5
120x8
95x5x5
Circuit: EMOM
DB Goblet squat 100x10x4
Pull ups x10,10,10,6
Dips x11,11,11,10
Ab Wheelx10x4
God damn, I really pushed hard on the circuit, I felt like I was about to black out after the last set. All those exercises have a higher strength component for me compared to something like a push up, air squat, or something you’d normally have in a conditioning circuit.
5/28/23
4 mile run/walk outside avg HR 134bpm 42min.
5/29/23 C10W3D1
Squat:
170x5
190x5
215x6
170x5x2
DB incline bench:
60x10x4
60x9
Chin ups:
wide “rock” grip
BWx10x3
BWx9
BWx8
Hanging leg raises:
5x10
Lying Tricep Extensions: fixed ez bar
50x12
50x10
50x12x2
DB curls:
25x10x3
25x9
I shouldn’t have gone for rep 6 on the top set of squats, it was a grinder, probably a true 6RM. 5s pro next cycle.
5/30/23
46min incline treadmill walking average HR 133bpm
5/31/23 C10W3D2
Bench:
145x5
165x5
185x6
145x5x5
Squat:
170x5x5 paused
DB row:
65x10x5
Push ups with feet elevated to thigh height, hips a little bent, and hands on handles: x29-1/2
Gym closed, finished the following at home:
Ab wheel: from knees x10x5
Face Pulls: Bandx10x5
Squat racks were all in use when I got to the gym so I benched first. Bench reps were all slow, I really didn’t know if I had that 6th rep with 185 but I also had a lot of resolve not to fail.
6/1/23
30min incline treadmill walking avg HR 135bpm, then the gym closed so I went outside and ran around the parking lot (big industrial park) for another 10min to get a full 40 minute session in. 40 min is probably an arbitrary number but I heard that as a low end duration for zone 2 to have an effect.
6/2/23 C10W3D3
Deadlift:
220x5
245x5
275x5
220x5x5
SOHP:
100x5
115x5
130x6
100x5x5
DB goblet squats:
100x15x3
Chin ups:
BWx17
Dips:
BWx17
Was out of time so I went for max reps on the chins and dips. Maybe I could have squeaked out a couple more with really garbage form but that was fine. I hate DB squats, I should keep doing them until they’re a strength. My legs were noodles after those 3 sets. I’m still very sore and I’ve decided I don’t like the method of adding a set to each assistance exercise each week. I’m just going to do a range next time, like 3 sets 7-10 reps, and move up weight when I can get the max reps on each set.
6/5/23 C11W1D1
Squat:
150x5
175x5
195x5
150x5x5
SOHP:
90x5
105x5
120x5
90x5x5
Circuit:
Chins ups (wide “rock” grip) x11,
Push ups feet elevated hands on handles hip slightly bent x12
Ab wheel x11
3 times
I walked and chased my kids around a lot on the weekend, I’m still achey as hell from Friday, especially my knees, and to a lesser extent my wrists and elbows. The 5s pro felt good. Oh, also I hit a 42" box jump in my warm up!
I switched military press from Friday to Monday, this is an actual Wendler template I found somewhere. It’s squat + press Monday, bench Wednesday, deadlift Friday. Plus full body assistance each day. Decided to use bodyweight assistance on Monday so I can’t do anything too stupid and be too sore for the rest of the week.
6/7/23 C11W1D2
Bench:
130x5
150x5
170x5
130x5x5
DB rows:
70x10x3
Circuit:
KB swings 24kg x20
Dips BWx11
Hanging leg raises x11
3 times
Dragged sled loaded with 160lbs back and forth 15 yards 5 or 6 times. My quads got a nice pump.
I did KB swings in lieu of DB squats because my knees hurt.
6/8/23
Incline treadmill walk, 47min avg HR 138bpm
6/9/23 C11W1D3
Deadlift:
190x5
220x5
250x5
190x5x5
DB incline bench:
65x10x2
65x8
Chin ups:
BWx12x3
DB curls:
30x9
30x6x2
Ab wheel:
From standing with the wheel hitting the wall near full extension to stop me from losing control and rolling onto my face 5x3
I’m going to work this ab wheel variation 5x3, 4x4, 3x5, 3x5+ until I can do them without the wall.
6/10/23
13 mile hike through the pine barrens. 5 hrs, 1985 calories, avg HR 96bpm
6/12/23 C11W2D1
Squat:
160x5
185x5
210x5
160x5x5
SOHP:
100x5
110x5
125x5
100x5x5
Chin ups: (wide rock grip)
BWx12
BWx11x2
Push ups feet elevated hands on handles hips slightly bent:
x15x3
Ab wheel: from feet with stop
x3x2
x2
x3x2
Feel kinda dehydrated today despite drinking lots of water and eating a ton of carbs, my left lat has been spazzing out since like 3pm.
watching this thread! im also mid 30s, around the same height and weight as you (shorter, heavier)
keep up the work man
Bro, Cro Cop is the man! Right leg hospital, left leg cemetery.
Thanks, I aim to reach my old PRs in the next 6 months, and to keep striving for growth in the year(s) after that.
6/14/23 C11W2D2
Bench:
140x5
160x5
180x5
140x5x5
DB row:
70x12x3
Circuit:
KB swing 24kg x20
Dips x12
Hanging leg raises x11-12
3 times through
Backward sled dragging with TRX handles:
180lbsx 20yards x2
180lbs x30 yards x3
I still have serious leg DOMS and knee soreness from Monday, even though I shouldn’t because it didn’t seem like that hard of a squat workout.
6/15/23
Incline treadmill walking 45min avg HR 136bpm
6/16/23 C11W2D3
Deadlift:
205x5
235x5
265x5
205x5x5
DB Incline Bench:
65x12
65x10x2
Chin ups:
BWx15
BWx13
BWx11
Ab wheel: from standing with stop
BWx3x5 a little more ROM than last week
DB curls:
30x10
30x7x2
I’ve been listening to Jim Wendler again, and trying to use a lot of effort and good form on the main lifts. Compensatory acceleration and all that. I’ve also been listening to the Chris and Paul show podcast, that’s Chris Beardsley and Paul Carter talking about hypertrophy training. Basically I’m doing the assistance lifts in that style, 2-3min rests and taking the sets near failure. I think I like the feeling of the higher work rate training, both are very difficult in different ways.
6/17/23
1.5 hour hike with my almost-3-year-old son. Carried him on my shoulders for about 45min when the elevation changes started getting too much for him.
at least he lets you carry him on your shoulders. my kid wants to be carried in arms. my entire forearm used to get numb from carrying my kid for an hour straight lol, it affected my gym sessions
He doesn’t like to sit on my shoulders but I don’t give him an option. He leans on my head and neck a lot, that’s fun