Hello, I’m starting this to look back on this at a later date. My current best lifts are 405 squat, 280 pause bench and 470 conventional DL @ 200lbs. I’m going to try to eventually get to a 1400lb total, however that is a way off. This will start off nSuns 531 (the 4 day variation).
I am starting this log a couple days late, I started nSuns on Monday 5/21/18, and bellow is my Monday and Tuesday workout:
I’m not used to high reps however i’m glad I got the 155 for 20 reps ( these were each with a pause) and then 225 for 20 on squat the next day ( this was hell).
As for today I simply did a light walk that was about 2.5 miles in length.
Tomorrow is bench, top set of 225 i’m hoping to get about 6 or so ( like I said have not been focusing on strength lately).
So today was Bench, It went pretty well as you can see.
The 225 for 9 was a bit of a let down as my record is 12, I kept hitting the J hooks and my gym partner didn’t show so I didn’t know my spotter and didn’t feel comfortable. But those are excuses.
All in all it was a pretty decent day and tomorrow is deadlift. 365 for the topset so going to try for 4-6… here’s hoping.
Ah, deadlift…
I managed to get 365 for 7 on my top amrap with a couple in the tank. The last amrap I only did 10 and performed a super slow eccentric.
The front squats kicked my ass because I suck at them, but hey thats why I should do em.
Leg press we went light with 405 (4 plates, not sure how much the sled adds) And some back work with the High cable pull and face pull super set.
After this I ran about 2 miles in 19 min, I know really not great but I’m working on getting my cardio up to snuff, the challenge is doing that while not allowing it to interfere with strength.
Anyways tomorrow i’m hiking Mima falls, then doing another 2 mile jog Sunday no lifting until Monday, so I’ll update this at that time.
Have a safe memorial day!
So today was pause bench day (light bench) and it went pretty well, some friends and I did a 15 mile hike vs the original 6.4 miles planned. I felt a little run down today and between that and then on sunday doing a 2 mile run might have been the cause.
However as you can see it didn’t effect me too much it look like, gym partner didn’t show today but I was able to get 15 on the amrap for the pause bench. Last week was 20 but still the minimum is 8 reps, so I’m doing well enough.
Keeping the weight on the assistance the same next week too, didn’t get 8 across the board.
Other than that, came in at 201 even this morning, so the monthly trend is still down.
With tomorrow being squat for 335, i’m going to go for 5 again.
So today was squat here is my little sheet:
I wanted to get 5 reps on 335, and I got 6 so i’m pretty happy about that, sumo deadlift still feels really odd to me but its not like i’m having too much of an issue performing my reps.
Facepulls were aggravating my shoulders last week due to some push presses the week before (I probably pushed it too hard and my joints weren’t ready) So that was a plus, going to be doing my couch to 5k tomorrow instead of tonight, and Thursday is bench.
I hope to get 235 for 8, if i’m anywhere near that i’ll be happy.
Sorry this week has been a little crazy and forgot to post.
So Saturday me and a friend ran 5 miles at about a 10.05 min pace on some trails. This kicked my ass.
As for actual lifting Monday was light day and went well enough Pause bench as usual. and today for squat wanted to get 350 for 5 and ended up getting 350 for 6 about an RPE 9. So it seems like me adding this extra bit of running isnt screwing me over too much.
Tomorrow is a a run only day and I hope to get 2.5 - 3 miles as i’m supposed to run for 25 min. And Thur is 240 on bench, i really hope to hit 6-7 on that. I have never done multiple reps with that much weight on bench, only have touched 240 building up to my 1rm… So kinda anxious about Thur. Well i’ll update how that goes, later.