5/10/22
Sleep: 5h 14m
ANS Recovery: -4.4
Weight: 217.5
Considering going back on diet. Weight has been holding steady at around 217, I’m fine being this weight but i would like to be a bit leaner… just not sold on my own compliance with consideration to school workload (classes are ramping up into level 2xx, 3xx and 4xx).
May decide to switch up training to 5/3/1 Prowler Challenge when the sled shows up… could use some improved conditioning and resulting fat loss.
5/10/22 Vertical Push/Horizontal Pull Probably going to start 5/3/1 Prowler Challenge next week so halfway testing for 1RM this week.
OHP 10x45 10x95 8x135 1x185 5x155 5x155
Yates Row 10x95 10x135 10x185 8x225 Decompress!
Single-Sided Cuban Press 12x50 10x50 10x50
A1) Plate Shrug (iso.) 20x45 20x45 15x45
A2) EZ Curl (ecc.) 12x70 12x70 10x70
Dips 8xBW 8xBW+45 8xBW+45 8xBW+45
OH DB Ext (80% ROM) 20x50 16x50
Only put up 185x1 for OHP but I’ve done 185x3 on Clean & Press with strict form so i think i can do more. Regardless, I’d be better off sticking to what i can prove. May swap out Deadlifts in 5/3/1 for Yates Row; my Deadlift has been killing me on recovery… don’t call the 5/3/1 police and if anyone asks: I’m innocent.
Oh, and I saw hella new shoulder veins today. Noice.
New Program! 5/3/1 with Periodization Bible + Prowler Challenge
New Program = New Log Name. Program to follow:
Day 1
Military Press (5/3/1)
Single-Sided Cuban Press (5x10-20)
T-Bar Row (5x10-20)
OH Tricep Ext. (5x10-20)
Cable Flye (5x10-20) Prowler Challenge + Hanging Leg Raises or Ab Wheel
Day 2
Yates Row (5/3/1) (substituted in lieu of deadlifts)
Leg Curls (5x10-20)
Quad Ext. (5x10-20)
Bicep Curl (5x10-20)
Shrugs (5x10-20) Prowler Challenge + Hanging Leg Raises or Ab Wheel
Day 3:
Bench Press (5/3/1) (Havent done flat bench in a while but last incline PR was 275x5…)
Machine Inc. Bench (5x10-20)
Pull Ups/Lat Pulldown (5x10-20)
Cable Pushdown (5x10-20)
Lateral Delt Raises (5x10-20) Prowler Challenge + Hanging Leg Raises or Ab Wheel
Day 4:
Squat (5/3/1)
Good Mornings (5x10-20)
Leg Press (5x10-20)
Hammer Curl (5x10-20)
Shrugs (5x10-20) Hanging Leg Raises or Ab Wheel
Current Maxes: Military Press: 185 Yates Row: 285 (calculated from 225x8) Bench Press: 275 (haven’t tested, staying lighter because calculated 1RM says 315… lol) Squat: 425 (calculated from 365x5, although I’ve done 405x5 - it’s been too inconsistent to rely on)
Criticisms are welcome so long as they aren’t directed at my calves
5/13/22
Sleep: about 8 hours
ANS Recovery: -7.1
Weight: 217.4lb
Woke up HUNGRY so I slammed a half-dozen eggs to start the day off right.
Made some great dad-gainz this morning when I outfitted my daughter’s butterfly exhibit with hardbacker flooring and some butterfly-friendly plants, then gave the butterflies a bigger house… Just waiting for them to lay eggs and it’ll be like a butterfly explosion (they lay like 500 eggs at a time). The wife and kiddo will be happy, but I can’t promise that the pug will avoid eating any of them. #PugLife
Conditioning
Prowler Challenge Day 2 10 x 40yd prowler sprints with 90lb
(Completed in 15m 35s)
