Gonna up the weight on this now?
Yeah, I actually dropped it from last time. I was close to 50 reps at 85 with the barbell. I wasn’t sure how the axle would affect me so I didn’t bother to put the 2.5s on (axle is 30 lbs).
BTN press feels pretty good for my shoulder work. It really hits the medial delts 
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Pussy
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Rocky did it
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Rocky did a lot of things that I wouldn’t do. I’m supposed to run for 10 sec all out followed by 20 sec at a 5/10 and then slow to a walk/jog for 30 sec. I do five rounds per set and three sets. I don’t really want to try to run at a 10 in the snow. I could slog, but running hard is a different story. I’m hoping the roads in the neighborhood will have a little clearance by this afternoon.
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Alright,I can already do this fatigued, so I should aim for 21 minutes now and get Wendler’s top grade!
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1.2.2021 5K Workout 2
WARM UP
0.54 miles in 5:03
FIVE SETS
- Run 10 sec @ 10
- Jog 20 sec @ 5
- Walk/Jog 30 sec
After 5th set, rest 2 minutes. Complete three rounds.
Felt surprisingly good. Slow, but good. And don’t worry, I still had stretches of slush and snow to run through.
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1.3.21 C1 W3 D1
SQUAT
120 x 5
150 x 5
190 x 5 x 3 sets
DEADLIFT
275 x 5
325 x 3
365 x 1
385 x 1 x 5 sets
HANG POWER CLEAN
185 x 3
210 x 3 x 5 sets
AB WHEEL
3 x 12
This took 45 minutes which seems like a long time for doing so little. I extended rest out to 90 sec because I keep seeing stuff about needing to rest if I want to get bigger and stronger. I struggle to just sit there and do nothing between sets.
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Why not engage with the community - will make 3min pass like no time 
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1.4.21 5K Workout 3
Back to reality today aka work.
Running Workout
- Warm Up
- Run 0.6 miles at 8 min/mile pace
- Rest 5 min
- Run 0.6 miles at 8 min/mile pace
- Nearly die.
The workout called for 2-3 1 km runs at a pace that’s slightly faster than your 5K pace. I mistakenly thought that meant your goal 5k pace. I think it meant your current 5k pace. I was looking at the clock at the 0.12 mark on the second run. It’s a good thing I was on a treadmill. Otherwise, I would’ve slowed down. A lot.
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I’m the same way. I started doing little mobility drills or random crunches or whatever to fill the time. I actually have to time myself before a set where I want to hit something to make sure I rest more than a minute. I get bored.
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I have developed the opposite problem, which I am trying to remedy. When I was home for 2 months and had unlimited training time, 4-5 minutes between sets was almost the minimum on my main work. I’m down to about 3 on main work and 1 minute for everything else now.
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I’m with you on that one. Most times, I take long tests to “mentally prepare”, not to realize I could have done with a lot less rest tie 
I started timing my rest to stay on task at public gyms. I’d socialize or just flat out space off and end up taking 60 seconds rest on one set, 2 minutes on the next, 90 seconds on the third. It’s tough to track progress from session to session if you’re doing linear progression. For example, I’m doing 550 Sets (5 sets to get 50 reps) and let’s say I hit 45 reps one week with 60 sec rest between sets. During the next week’s workout, I rest 60 sec, 120 sec, 60 sec, 90 sec and hit 55 reps then it appears I’ve improved. Unfortunately, the variables aren’t the same so I can’t trust the results.
1.6.21 C1 W3 D2
Trained at the work gym today and I’ve missed the space and equipment.
Super Set 1
STANDING OHP
45 x 10
95 x 5
115 x 3
130 x 1 x 5 sets
CHIN UPS
8, 7, 7, 5, 5
Decided to just stop when I failed to reach the appropriate height instead of doing rest/pause.
550 Super Set
DB INCLINE
65 x 16, 11, 10, 7, 6 (50)
CABLE ROW
120 x 25, 18, 14, 13, 13 (83)
As you can see, rows were a bit light. Also, this kind of sucked. These super sets had my heart rate in the 130s for most of the session. I also took about 1 minute of rest between each set of exercise.
CABLE CURL 1.5 REPS
70 x 14 (full + top half)
70 x 7 (full + bottom half) + 7 bottom half reps
I actually used my watch correctly to track this. I apparently did 25 sets in 33 minutes. My rear delts are pumped from the rows and my biceps are happy from the curls.
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1.7.21 C1 W3 D3
Snuck home during work.
RFESS
2 x 10 ea for a warm up
SQUAT
120 x 5
170 x 5
210 x 3
240 x 1 x 5 sets
DEADLIFT
275 x 5
305 x 5 x 3 sets
POWER CLEAN
185 x 2
205 x 2
225 x 2
245 x 2
Didn’t feel great on these today so called it here. I also did bigger jumps to shorten the workout.
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1.8.21 5K Workout 4
Why am I running again?
20 Min Slog
-
19:12 slog because it was awful and I was back to the house
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10:11 mile pace. Goal was 9:30
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Friday running workouts are going to suck thanks to Thursday squats
-
It’s 28 F outside and that felt worse than I imagined.
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Always a valid question haha, what’s your answer?
This isn’t far off my current LISS slog, but I’m on a treadmill which makes it so much easier! Running sucks either way but when you can plug in and let a machine set the pace then it’s easier to distract yourself from the unpleasantness of the task at hand.
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Running is one of those pipe dream things that comes to mind when I see really fit people or a Wendler checklist.
I wish I could run a decent 5k. It’d be really cool and it would mean I’m in great shape… but I hate running for what I call distance. My fancy Garmin watch sealed my fate and I’m trying to actually prioritize running this year. I had a good start at the end of 2020 but this watch basically forces me to run.
So in the year 2021, I want to be able to run a couple of miles at the drop of a hat and not be miserable every step of the way. I’m not too concerned about pace yet. Today’s environment kicked my butt. My neck hurt when I got home from breathing hard in the cold air. And the slight slopes all over my neighborhood tore me up.
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I empathise with this post so much.
Running sucks and people who pretend they enjoy it are liars.
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