Just. Don't. Suck (Part 1)

Training Training Logs
406

##Training (had to wait all day but finally made it to the Y a little before 5)

Deadlift–couldn’t believe the platform was open
135 x 5 + 5 RDL’s
165 x 5 + 5 RDL’s
195 x 5 + 5 RDL’s
235 x 5 + 5 RDL’s (I actually do the RDL’s first)
275 x 3
315 x 3
355 x 1
390 x 1 ™
435 x 1
And then I thought I’d try again…

465–New PR, but not done yet. I felt too good

That almost counted… stupid hand slipped. So I grabbed the straps.

Success! 5 Plates!

_I was supposed to do high pulls next but I figured my back had enough pulling.)

Pull-Ups:
3 x 10, 9-3-2 (double rest/pause)

Hip Abduction/Adduction Machine between pull-ups
3 x 12 ea way @ 110

Hammer Strength Iso Pull-Down:
180 x 5
210 x 5
220 x 4
230 x 3
220 x 5
230 x 4
240 x 5

Ab Coaster (little apparatus that allows loaded reverse crunches):
3 x 12 @ 60 (that’s all it’ll hold, three 10’s per side)

EZ Bar Curl:
3 x 10 @ 80

Side to Sides:
2 x 15 ea side between sets of curls

I rarely do straight sets on isolation exercises like curls but after pulling 5 plates I didn’t really care.

##Conditioning

2 lap dynamic warm-up (1/3 mile)

4 laps of run the straightaway and walk the curve (2/3 mile)

I thought I was running at about 80% effort but it might have been a little harder than that. The sad part is that my speed was only at about 70%. My legs and abs were tired from lifting so running was a bit harder than usual.

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Simo - The Red Shoe Diaries (Part 1)
The Danish Viking: back to 531: Road to 2-3-4 Plates
407

Fuck yeah smashing it!

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408

Get some!

Now go eat a steak!

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409

Owned the weight, no doubt.

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410

Hell yeah! Can’t watch the vid right now, but nice job!

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411

Great job!

Anybody else notice the girl with the knee pads?

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412

Yes, I did :grin:

She’s a little Asian thing who busts her ass lifting. That could be the reason for the PR. I’m a happily married man, but a cute girl never hurt anyone’s motivation…especially when she was encouraging me on my 465 attempt by saying it was light weight lol

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413

##6.6.17

Woke at 220.2 lbs.

Yesterday’s Nutrition
3546 calories, 389g carbs, 123g fat, 253g protein.

Today’s Training
Made it to the Y and loosened up by shooting around a bit and then played three pick-up games. I was lucky and managed to play all three back to back before having to sit. By then I knew it was best to call it a day. Good workout as far as getting up and moving around. I didn’t play extremely hard or anything so I’d call it a low to moderate effort cardio session.

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414

Congrats on 5 plates!

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415

Nice work! So, if you are going to try paused DL I’d start the pause as close to the floor as possible, maybe an inch off at most.

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416

Thanks! I’ll probably play with pauses and deficits on Thursday.

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417

##6.7.17

Woke at 221.8 lbs.

Yesterday’s Nutrition
3915 calories, 409g carbs, 139g fat, 272g protein.

##Training

3 lap dynamic warm-up (1/2 mile)

Bench:
135 x 5
155 x 5
185 x 5
205 x 5
225 x 3
235 x 2
245 x 1
235 x 3
245 x 2
255 x 1
245 x 3
255 x 2
265 x 1
255 x 3
265 x 2
275 x 1

Probably started too light this week so I ended up with lots of sets.

Box Squat (24" box):
225 x 5
245 x 5
275 x 5
305 x 3
335 x 3
365 x 1
395 x 1
425 x 1
I could’ve kept going but I didn’t feel like I was accomplishing anything with this. I think if I go any lower then it’ll aggravate my hip. About the only positive thing from this is putting my body under some heavy weight. 365 and up felt pretty heavy when I unracked it but it moved easy enough for 1/3 depth squats.

Sprints:
40m x 11

Farmer’s Walks (between sprints):
120’s x 20m x 6

Did 6 rounds of the sprint/farmers’ carry combo and then ran 5 more sprints.

(Back to lifting… or not.)

Superset for Time (9:15)
Push-Ups:
20, 10, 10, 10, 10, 10, 10, 10, 10

Walking Lunges:
20, 10, 10, 10, 10, 10, 10, 10, 10

This was supposed to be hypertrophy work (push-ups for obvious reasons and lunges because I’m resting my hip), but I feel like it might’ve been more of a MetCon thing.

Hip Abduction/Adduction Machine:
3 x 10 ea @ 120 lbs

Side Crunch on 45 Deg Back Ext:
2 x 15 ea

Reverse Press-Down:
130 x 10/10/10 (10 full/10 last half/10 first half)
100 x 10
70 x 20

I literally had minutes to finish so I did a set of 21’s style press-downs but it wasn’t enough so I added two drop sets to make sure I achieved some fatigue.

Decline Pulse Ups:
1 x 15

I had to speed walk to the Kid Zone because I was right at the 2 hour mark. What a day. Took an hour and ten minutes to get through the warm-up, bench, and box squats. I’m going to have to figure out how to speed that up.

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418

##6.8.17

Woke at 221.8 lbs again.

Yesterday’s Nutrition
3959 calories, 473g carbs, 99g fat, 278g protein. I find that I’m eating more carbs now that I’ve added more fruits and veggies. This is also going to cost me more money…

##5AM Training

Deficit Deadlift (1.5" deficit):
135 x 5 + 5 RDL’s
165 x 5 + 5 RDL’s
195 x 5 + 5 RDL’s
235 x 5 + 5 RDL’s
265 x 3
295 x 3
315 x 1
335 x 1
355 x 5 (decided I’m going to do PR sets instead of Jokers)

High Pulls:
3 x 5 @ 185

Speed was my priority here. I feel like my power movements are slower from using too much weight. I know I need to stick to 60-80% of my 1RM for power movements so I can move quickly and actually get the benefits of explosive training.

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419

Great lift!

420

Isn’t that why the video was posted?

Edit: nice lift!

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421

I have to admit that when I was putting the clips together that some of the formats were cutting her out and I made sure that didn’t happen LOL

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422

##6.9.17

Woke at 220.4 lbs.

Yesterday’s Nutrition
3191 calories, 406g carbs, 76g fat, 220g protein.

Training (or lack thereof)

I didn’t get a lunch break yesterday. I had a meeting at 2:30pm and it took up the remainder of my day. I had time in the morning to take my break but I waited too long and missed the opportunity. I thought about getting up at 5am this morning to do the work and possibly run sprints, but I decided against it. I need to get to the gym to get the rest of my pulling workout done but I’m not really feeling it today either. I’m becoming less and less of a fan of these workouts because it adds unnecessary stress to my work days. I stress about when I can get down there and then I stress about someone having to cover my beat if I’m unavailable. It’s just easier (mentally) to not train during work.

I’m leaning towards trying to finish my pulling workout early tomorrow morning before work. I usually do my second push workout of the week on Saturdays but I might push that to Monday so I can do bench while fresh, then take it easy the rest of the week and then max out on bench the following Monday. I’m also considering a 3 day a week lifting plan since I’m not really doing much for legs other than deadlifts and RDL’s. Sprints will now be my direct quad training. I can sprint M-W-F and do a total body workout along with it. I’d probably start the Mon workout with deadlifts, Wed with cleans of some sort, and Friday with deficit or paused deadlifts.

Or there’s a good possibility that I don’t do any of that and keep my current split. I’ll just add sprints to Friday mornings and my pushing days will be much shorter workouts.

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423

Um, yeah… then don’t do that! Your job is stressful enough.

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##6.10.17

Woke at 222.0.

Yesterday’s Nutrition

3791 calories, 432g carbs, 112g fat, 221g protein.

Check out our produce! Bought back into the Bountiful Baskets program. It’s a co-op and you sign up on Monday and “contribute” money. They take everyone’s money and buy a boat load of produce and split it up evenly. The standard basket is $19.50 here but we added on a salad package. I think our total was around $38 this time. Search Google for their site and see if they have it near you. It’s a great/cheap way to get some quality produce and it forces us to eat a variety of things.

1600×900 199 KB

On a different note, my alarm went off at 440 and I reset it to 540. I need sleep; I’ve been dragging arse the last couple days. I’ll try to sneak to the gym for a lunch break…if I get one. For now I’m at the station going through evidence turned in by the sister of a meth addict. Freakin thieves. It’s a financial crimes nightmare.

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425

##Training (finally)

I had a long day at work. I spent the entire shift at the station sorting through evidence. I finally got it all documented. Tomorrow I’ll spend my morning attempting to return stolen property to its owner. One bag of crap has resulted in two days worth of work. Who knew? (I did)

I had four Bud Selects once I got home. Bud is still buy one get one half off so I picked up a couple 12 packs last night for less than $20.

I decided to force myself to lift a little since I haven’t done anything since Thursday morning. Beer or not I was going to do something tonight.

Deadlift + RDL Warm-Up:
135 x 5+5
135 x 5+5
155 x 5+5

Pull-Ups: (didn’t feel spectacular between sets of deadlifts and RDL’s)
10, 10, 9 w/ BW, no extra sets or advanced techniques tonight.

Power Clean:
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
225 x 3
225 x 3

Reverse Grip Barbell Row:
195 x 5
205 x 4
215 x 3
215 x 5
225 x 4
235 x 3

Ab Wheel:
2 x 15
I exhaled as the wheel rolled out on the second set. Inhale after I’m in the “up” position. It forces your muscles to do ALL of the bracing instead of letting the intra-abdominal pressure help. Good stuff.

I’d hoped to keep this workout at 30 minutes but I went a bit over because I was screwing around between sets and wasted time.

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