I just sent you a sample in your e-mail.
got it!
You’re gonna love it. The workouts are fun
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WEDNESDAY 08/7/2019
Weight: 169.8
Set training maxes for possible start of new 5-3-1 Cycle
Deadlift:
95x10
115x5
65x6
85x5
235x10 (e1RM of 313) - Training max set to 195
Bench:
45x10
65x10
85x5
115x5
135x3
155x1
165x1
170x8 (e1RM of 215) - Training max set to 295
NOTES:
- Grip was horrible on deads
- Didn’t tape my thumbs for hook grip and bar was too slippery to hold on overhand or mixed
- Bought new tape to throw in my workout bag
- Shoulder felt fine on bench but I had some lapses in technique/lack of focus
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FRIDAY 08/9/2019
Weight: 169.8
Set training maxes for possible start of new 5-3-1 Cycle
Military Press:
45x10
55x8
65x6
85x5
95x8 (e1RM of 120) - Training max set to 110
Squat:
45x10
95x10
115x5
135x5
165X5
185x3
225x1
255x8 (e1RM of 323) - Training max set to 295
NOTES:
- Strength and endurance have gone down compared to 18 months ago but that’s to be expected
- Right shoulder (repaired one) was very sore trying to get/stay in position on the squats - hopefully scar tissue/tightness reduces over time
- May take some naproxen before next squat day to help with this shoulder or I may just skip the 5-3-1 and do the HIIB program @Frank_C and I are looking to jump into
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SATURDAY 08/10/2019
Weight: 169.8
30 Days of Dumbbells - Ryan Fischer
DAY 1
-
EMOM x 20 minutes (Rx = 45# DB - I scaled this to 35#)
- Min 1 - max reps of DB floor press (right arm only)
- Min 2 - max reps of DB bent over row (right arm only)
- Min 3 - max reps of DB floor press (left arm only)
- Min 4 - max reps of DB bent over row (left arm only)
- Rest 3-4 minutes
-
15 min AMRAP
- 30 double unders
- 10 DB burpee deadlifts (45 lb DB)
NOTES:
- Scaled EMOM to 35# which was a mistake because I almost always never got to max reps before the next minute was to start
- only made it through 4+ minutes of the AMRAP - endurance sucks right now
- Need to increase metabolic conditioning so this HIIB is going to either kill me or make me stronger; I think the latter
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There’s no rep requirement on AMRAPS so move with a purpose but don’t burn yourself out like that 
.
Think of it like running a 5k. You’re not going to start out sprinting.
MONDAY 08/12/2019
Weight: 167.8
Warmup:
- Defranco’s Nimble 11
- SS 2 rounds: Facepulls 10 @30# / 10 @20# bent over smash ball press
Military Press:
45x5
55x5
70x3
75x5
85x5
95x14
Supersetted assistance 5 round triple
Dips BWx10
Chin-ups BWx30 10/5/7/4/3/1
Face Pulls 15x22#
NOTES:
- Chins were rough but good
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you don’t know me very well yet…
I have 2 speeds ZERO and 100 miles and hour with hair on 
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Hey mac a bit late to the party, but welcome back.
Have you seen the “beginner program” nutty has put up on his log?
Lots of shiny objects around here… I haven’t looked into the one J is talking about, I don’t dare to.
Thurday 08/15/2019
Weight: 168.6
- Going to get a massage tonight
- Neck and upper back are locked up
- not sure what I did to it but it’s been going on for about a week
- either pulled it training or slept on it wrong
- might go buy a new pillow too =)
My daughter-in-law gave birth this morning to my 5th grandchild (her 2nd)
- Grandpa Mac is very excited to have a new granddaughter
5 Likes
yeah saw it, think it might be a GREAT thing for me but wanting to do this HIIB with J.
TOO MANY SHINING OBJECTS!
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definitely everyday there’s something new.
But I think going with something J fancys can’t be bad. And for a bad shoulder he knows what to do.
Good luck Mac, I’ll be watching closely to see if I should go that way later.
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Thanks. Looking forward to logging my journey again.
Congrats!
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Just looked up “Turkish Getup with DB” to see the proper technique for my Saturday workout and I didn’t realize it was so technical. I’m sure super-setting with burpees will throw the form and technique out the window and this will turn into a “just get the work done” type workout.
I’m going to start slow and do the technique correctly even if it takes me longer to complete the 100 reps.
@Frank_C and @kleinhound - any thoughts on whether I should be doing 50 Right arm and then 50 Left arm or if I should do 10/10 alternating arms?
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Alternating for sure. 50 straight will probably bury you…at least it would me.
You can always sub for half get ups if it gets too much as those still work your core and shoulder girdle
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Friday 08/16/2019
Weight: 169.8
-
For time - 25# DB (scaled this to 25# instead of the Rx 45#)
- 10 DB hang snatch (right arm)
- 10 DB hang snatch (left arm)
- 10 DB thrusters with both arms
- …then 9 of all that, then 8… all the way down to 1
TIME: 19:39
NOTES:
- I knew this would kick my butt - It didn’t kill me though so I am stronger
- Tried 45# before I started and I just didn’t have enough faith in my right shoulder
- Ended up being good choice as my cardio sucks and I would have died @ 45# DB
- Looking forward to this HIIB to increase my endurance which is like that of an elderly nun
2 Likes
I would alternate on the get ups. I’ve never actually done them so that workout should be interesting.
Saturday 08/17/2019
Weight: Did not weigh
-
100 Turkish get-ups for time (20 lb DB)
- Every 3 minutes, perform 5 burpees
- start with the burpees
TIME: 20:04
NOTES:
- After working on technique in gym before staring the workout, I dropped the burpees and scaled to 15# DB for 50 reps (still kicked my ass)
- Time includes a “I am about to die” break after the first round of 10x each side
- First round was 10 right arm, 10 left arm (20 reps)
- Second round was 5 right arm, 5 left arm (10 reps)
- Third round was 5 right arm, 5 left arm (10 reps)
- Fourth round was 2 right arm, 2 left arm (8 reps)
- 5th round was 1 rep right arm and 1 rep left arm (2 reps)
- I love this type of workout even though my endurance sucks right now
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