It was a pretty great day and I was active. That’s all that matters. I was excited that my daughter handled the gunfire well. That means she’ll want to do more in the future. And that means I have a chance to raise a daughter who can scare the boys.
2 Likes
Love it.
1 Like
8.10.20 W11 D2
I still have no energy today but I managed to lift some weights.
Super Set
DB OHP
40 x 10
55 x 3
60 x 3
70 x 7+5
PULL UPS
BW x 10, 10, 10+3
Super Set
DB OHP
40 x 10 x 5 sets
LAT PULL DOWN
140 x 10 x 5 sets
Super Set
SA REV CABLE FLY
30 x 20
40 x 10
CABLE PRESS DOWN
140 x 15 x 2
Super Set
CABLE LAT RAISE
20 x 10 x 2 sets
CABLE CURL
120 x 12, 10
Time: 39 minutes. No cardio today.
2 Likes
I beg to differ
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Does that mean you’ve got a buy in deficit?
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I built up credit last week!
I was technically 30 minutes ahead, but I don’t like the idea of skipping sessions. I just couldn’t force myself to get going yesterday.
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8.11.20 W11 D3 - Deadlift!
Buy-In
10 minutes elliptical, 0.80 miles - furthest I’ve ever covered on my machine in 10 minutes… by .02, but it’s still an improvement.
Squat
135 x 5
185 x 5
210 x 5 x 2 sets
Advanced 5/3/1 has 3x5 @ 75% on the alternate days (so 3x5 squats on deadlift day, 3x5 OHP on Incline day, etc). It also says it’s optional. I decided to give it a shot but it was harder than I wanted to work before deadlifts. 2x5 is better than 0x5.
On to my next mistake…
Power Clean
185 x 2
205 x 2
225 x 2
250 x 1
And this is where I had a brilliant idea…
250 x 1 + 200 x 1 (yep, drop the weight by 50 lbs and do another rep)
250 x 1 + 200 x 1
250 x 1 + 200 x 1
250 x 1 + 200 x 1
250 x 1 + 200 x 1
I was regretting my decision here. Deadlifts are going to suuuuuuck!!!
Deadlift
275 x 3 Oooh, that was light. I’m good and warmed up.
365 x 5 Also surprisingly good.
400 x 4
425 x 3
445 x 2
465 x 2 I almost blacked out on rep number two. I put the bar down, stood up, and the lights got dim and I felt all tingly. Good times!
Called it there. No juice for clean pulls. Time: 42 minutes for the lifting portion.
6 Likes
Dang, I’m taking too long of rests, lol. That volume would take me an hour minimum.
I set a timer for 60 seconds. On most sets, I’d say my rest is 75 seconds by the time I set up and lift. I’ve been doing it for years so it’s natural now.
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And you say you have no conditioning ahah? I would die if I had to pull at this intensity with a 60 secs rest
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Back in 2006, I attended a National Strength & Conditioning Association convention in Washington DC. One of the classes I attended cited research that showed 3x10 with 60 sec rest boosted testosterone and HGH. I’ve been doing 60 sec rest intervals since that day. 
4 Likes
Ask @guineapig to send you some tren !! lol
2 Likes
DHL International $50.
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Fun times on the shooting! I’m pretty sure my daughter is going to be my killer… I’ve just got to hold her off long enough to get her overseas so it can be heroic instead of felonious
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I don’t know, man. Have you seen Minneapolis?
“Dear, citizens: you’re going to get robbed. Be prepared to hand over your valuables.”
I don’t think so.
2 Likes
Yeah, but have you seen St. Louis?
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Good deadlift weight/volume. You’re getting stronger.
1 Like
8.12.20 - Conditioning
OUTDOOR WARM UP
7 min, 0.58 miles
FARTLEK
Run 20 sec, jog really slow 20 sec x 3
Rest 2 minutes
Do three rounds
9:04, 0.77 miles
I let my time and distance go until I got home last time which included some walking because I didn’t finish my last run at home. I decided to stop tracking when I finish the last run. I’m taking random turns and routes so I’ll finish at different places. The “workout” will always take 9 minutes so I need to stop the clock there to compare distance covered.
2 Likes
Agree here. Boxing is one of those skills where a little can go a long way, especially if you’re just trying to nail down the fundamentals rather than become the next Tyson Fury.
2 Likes
8.13.20 W11 D4 - Incline
Finally!!! This was the day for which I’ve been searching!
Super Set
INCLINE
45 x 10
135 x 3
155 x 3
175 x 12+4
DB MEADOWS ROW W/ SUPINATION
40 x 10 x 2 sets
45 x 10
55 x 15
Full stretch on each rep. It’s too bad I have to do one arm at a time.
Super Set
DB INCLINE
50 x 10 x 5 sets
WIDE CABLE ROW
140 x 10 x 5 sets
Full stretch and thoracic rounding on each rep. This combined with Meadows rows finally hit the muscles I’ve been wanting to hit - rear delts, mid traps, and rhomboids. My “yoke” felt great after these.
Super Set
CABLE REAR DELT FLY
40 x 12 x 2
CABLE CROSSOVERS
60 x 12 x 2
Arms
INCLINE DB CURL
30 x 15
STANDING DB CURL
30 x 10
FACE DOWN INCLINE DB CURL
30 x 6
New version of the triple set.
OH CABLE EXTENSION 21s
90 x 15F/15T/10B
Lifting Time: 42 minutes
6 Likes