Week 3 Day 3
Woke at 194.6
Speed Bench
10Xempty bar
10X75
5X105
6X3X145
Superset with Lat Pulls
6X8X95
Only has about an hour but finished this little stuff in 30 minutes. This turned into Wendler’s get in, get the shit done, and get out. Slept 3 hours last night and slept 3 hours while working yesterday. I’m going to increase my calories back up until I can get more recovery. Too many things hammering my body at the same time. Thanks @MarkKO
Looking back over my logs and my 5 year anniversary of strength training, I decided to hire a coach. Based on my life and goals I wanted simple, proven, and flexible program. I ended up going with Starting Strength Online Coaching. My coach is less than 4 hours away so I can occasionally get in front of her and get some hands on coaching. Hopefully this will help me get back to the consistency that CrossFit gave me even though I’m not able to get to a gym or have a workout partner. I am competing at a powerlifting meet April 13th and an excited to let someone else steer my training to that end.
6/3/19 Wendler Squat
10XEMPTY
5X80
5X100
5X120
5X140
5X160
10X180
Leg Press
5X15X100#
First day back, trying to go easy. Wendler set at 85% of a weight I can squat for 3 every day since adulthood.
6/4/19 Wendler Bench
10XEMPTY
5X55
5X65
5X75
5X95
5X105
8X120
4 sets of 10 lat pulls
3 sets of 15 triceps push downs
3 sets of DB flys @15
3 sets of Reverse Flys @ 15
Wasn’t really planning very well, been hard to get motivated to move light weights knowing I’ve lost a lot of strength. So accessories were just whatever I was feeling.
6/6/19 Wendler DL
10XEMPTY
5X135
5X135
5X165
5X185
5X215
5X245
Joker
3X275
Squat
5X135
5X155
5X165
5X185
5X205
6/7/19 Wendler CGBP
10XEMPTY
5X55
5X65
5X75
5X85
20X95
Wendler Press
10XEMPTY
5X55
5X65
12X75
Big and Dumb Bench
5X10 @ 75
6/10 gym was closed so took a body weight challenge from a coworker and did 250 push-ups during the last 6 hours of my shift
6/12 Wendler week 2 squat
5Xempty bar
5X80
5X100
5X120
5X130
5X150
10X170
Leg Press
4X15X140
Hanging Leg Raises
4X12
6/13 Wendler Week 2 Bench
5X55
5X65
5X80
5X85
5X100
10X115
Big and Dumb Bench
Superset with 10 assisted pull-ups
5X10 @65#
Upper back is still super sore from the push-ups a couple days ago. Probably skip second presssing day this week. See how it feels Saturday or Sunday
6/15 Wendler Week 2 DL
5X105
5X135
5X160
5X175
5X200
5X225
Bent Over Rows
4X12 @105#
Good Mornings
4X15 @60#
Hanging Leg Raises/Weighted Crunches
4X10
4X20 with 25# plate
6/17 Wendler Week 2 CGBP
5X50
5X55
5X65
5X70
5X80
10X90
Joker Sets
3X95
3X100
3X110
3X130
Standing DB Press
5X15
5X20
5X25
5X30
7X70
Superset Rope Tricep Ext/DB Curls
4X15
4X12
Superset DB Bench/Reverse Flys
4X10 35#
4X15 15#
Superset Drag Curls/Lateral Raises
3X15/12/10 60#
3X10 15#
Superset Hanging Leg Raises/machine pull-ups
4X10
3X10 OH/Neutral/Supinated
6/18 Wendler Week 3 Squat
8XEmpty bar
5X80
5X100
5X120
5X150
5X170
11X190 there was probably more there
5X210
5X225
Pause Squats
3X8 @135#
Superset Leg Press/Hanging Leg Raises
4X15 @110#
4X12
Couldn’t breathe very good after squats. Conditioning is definitely subpar. I felt pretty weak (exhausted) overall after this workout so I shut it down. Deload next week and will add in some type of conditioning during that period. Something minimally intrusive that might carry over. Maybe something like farmers walk.
6/19 Wendler week 3 Bench
8XEMPTY bar
5X55
5X65
5X80
5X100
5X115
15X125
5X135
5X155
3X165
Bent Over Rows
10XEMPTY
10X75
10X95
10X95
10X115
10X115
Superset Tricep Extensions/BB Curls
4X15 40/55/55/40
4X10 20/25/30/20
Superset DB Incline Press/Reverse Flys
3X10 35/40/35
3X15 15#
6/21 Wendler week 3 Deadlift
10XEMPTY
5X135
5X135
5X165
5X205
5X225
5X255
Deficit DL
5X5X226 1” plate
Good Mornings
4X10X95
Hanging Leg Raises
4X10
Quick 40 minute workout before wore because I woke up late.
6/22 Wendler week 3 CGBP
5X45
5X55
5X65
5X80
5X90
20X100
Wendler week 3 Press
10X45
5X60
5X70
10X80
Wide Grip Bench
5X5X115
Behind the head press/ME pull-ups
5X5X70
5,4,5,5,3
Treadmill
7:00 15 incline 3.3 speed
Kind of a blah session, neither good or bad.
6/25 Wendler Week 1 Squat
10XEMPTY
5X95
5X115
5X135
5X155
5X175
10X200
2X5X155
3X5X175
10 minutes on treadmill. 8 minutes hard at 15 incline 3.8 speed. 2 minute cool down at 7.5 incline 3.0 speed.
Wendler Week 1 Bench 3/5/1
10XEMPTY
5X55
5X75
5X85
3X100
3X115
15X130
5X5X115
DB Flys/Tricep Pushdowns
3X10 15#
3X10 40#
Lat Pulls
4X10 70/80/90/100
2020 redo
Squat
Warmup to 145
3X175
3X195
AMRAP 225
10 reps
Right hamstring got super tight after this so off to conditioning.
3 rounds not for time
50 yard KB farmers carry
10 hanging leg raises
10 pushups
Damn, I’m out of shape. Squat felt good, was surprised to get 10 on the last set. First time trying to train seriously again in a while. Started TRT this week so hopefully I will be able to maintain some energy between working nights and the gym being 40 minutes away.
6/14
Bench/Press
Bench
45.65.85.100X5 warmup
3X115
3X135
AMRAPX150
12 reps = 210# rep max
5X5X115
No belt, feet on bench, paused
Pullups
5X2
Done between back off sets
Press
45.55.65X5 warmup
3X75
3X90
AMRAPX105
5 reps = 118# rep max
7 minute walk
14.0 incline
Worked up to 3.0 speed
Highest heart rate 154
6/15
DL
135.155.185X5 warmup
3X225
3X255
AMRAP X 285
2 reps then disaster
Everything felt good until it didn’t. Used a very reserved TM so it wasn’t particularly heavy. However, I went to pick up 285 and something felt off. Instead of resetting, I reset just my back and lifting. The weight moved fine, but my back didn’t much care for it. 2 reps and I decided to walk away. The pain in my lower left side was sharp and very uncomfortable. I reracked all my weights then tried to go get on the treadmill to “walk it off”, no such luck. 90 seconds later I was gingerly walking to my truck. Been sitting here for 15 minutes while typing this and drinking my recovery drink and I’m afraid that’s going to be it for a couple days. I’ll reevaluate after work tonight and when i wake up Tuesday afternoon.