(11-11-15)
MOBILITY
1 hour of yoga
11-14-15
Half marathon: 1:59:03.9
Hit my sub 2 hour goal! !
There was 150 clearance bridge we went over 2x, going up the second time was a bitch. Conditioning goal in the bag!
Finally not feeling too sore from the half. I’ve been doing 100 band pull-aparts everyday I’m at the office. We’re having a lot of difficulty synching our schedules for training. I’ve proposed switching to a 2-day template, as I know the Power Look Program was built for getting into the gym 3-4 days a week, and we’ve got diet & conditioning goals stacked on top of strength. We’ll see how it goes.
11-17-15
Bench
ME: ramped to 5x3x220
HER: ramped to 5x3x60
dumbell flat:
ME: 4x8x70
Her: 4x8x20
Close grip board press w/ 1 second pause (board is 4")
ME: 4x8x135
Her: 4x8x50
Bonus:
ME: 3x8-12 push-ups
Her: 3 rounds superset cable pressdowns & ez bar skull crushers
11-19-15
Back Squat
ME: ramped to 5x3x265
HER: ramped to 5x3x120
Leg extensions
3 sets each
NOTES: We’ve both got hip & hip flexor issues; her’s much more severe.
We opted out of the additional squatting since it was causing too much pain. Obviously, this assistance work is integral to this program. As such we’ve decided to switch to 531 for squat with probably preriodization bible assistance work so we can do pain-free assistance work without having our hands tied. It’s only 1 work set (I don’t see the lower percentages as work sets really, more as programmed warm-up sets). We’ll continue Power Look for deads, bench, and press.
11-22-15
(Solo)
BENCH
Did a 531 5s pro (3s week)
Ramped over 6 sets to 225x4-1, 170x5 (paused)
-super-setted with 5 rep pull-ups of varying grips
SQUAT STANCE DEADLIFT
Ramped to 5x3x315
CONDITIONING
3 mile run
Thanksgiving: 7 mile run
Yesterday:
Squat
ME: 205x3, 235x3, 265x4, 205x7
HER: 95x3, 110x3, 125x3, 95x8
Bench
ME: 175x3, 200x3, 225x3
HER: 50x3, 55x3, 65x3
Conditioning Assistance
rows > Kettlebell swings > v-ups : 21-15-9
NOTES:
We didn’t have the time to properly dedicate to power look, and we both want to lean up a bit for vacation. Switched to 531 2x/week variation of simplest training template (stretch, lift, sprint), and are going to dedicate more tome to conditioning. One thing though, the 90% TM seems touchy for her, as the weights she’s working with are too close to her 1rm. I’ll take both of our TMs to 80-85%.
12-2-15
1.5 hour hot yoga session
12-5-15
(351+fsl)
Deadlift
Me: ramped to 245x3, 280x3, 315x8, 245x15
Her: ramped to 105x3, 120x3, 135x6, 105x8?
Shoulders
Me: 3 rounds of growth factor #1 w/ 50 lbs
Her: 3 rounds of shoulder circuit (presses & raises)
Conditioning/assistance giant set
3 rounds of:
- 15 kb swings
- 15 bicep curls
- 15 goblet squat
- 15 reverse crunches
- 30 flutter kicks
- 30 scissor kicks
Notes: training to maintain muscle and push conditioning. We opted out of 531 for ohp as her percentages are below 45lbs. Better for both of us honestly, as both of our presses progress better with more “bodybuilding” work and less heavy pressing.
12-8-15
CONDITIONING
5x10 tire flips
12-9-15
MOBILITY/STABILITY
1 hour of hot yoga
STRENGTH
Tried the new layer approach with zercher squat so
-Ramped to 315x2
-3x4 @ 285
Stopped here, as my lower back gave me a pretty big “fuck you”
Then…
-20 reps of ring chin-ups
Tried log press, and my back said “hell no” so instead i hit
-paused incline bench: 10,8,5 @ 135
-calves superset with pause pushups using slow eccentric
- biceps & facepull superset (3x)
-50 reps of back raises superet with pause slow eccentric Pushups.
NOTES back it not feeling too hot, but hey at least i hit a pr i guess
EDIT: pretty confident that i pulled a lower back muscle; it’s swollen, bruised, and in pain. Once this heals, I’m going to layoff the zerchers. I lean forward too much in the hole as is, but at least with back squat or front squat I’m limited as to how far i bend before i miss the lift. Not the case with zerchers, i just hold on and roll up (hindsight here).
12-13-15
CONDITIONING
30 minutes steady state “Air dyne”
NOTES: Took care of my back with ice, oils, and rest. Still tight and a little painful (1,000 times less than the night of)but my mobility is almost back. Air dyne was back friendly and served to get the blood flowing. Think I’ll be fine resuming my regular workouts; luckily it’s 5s week, so I’ll be able to ease back this week.
12-15-15
STRENGTH
5’s week
BENCH
me: 155x5, 205x5 (should have been 175), 205x8, 155x11
her: 45x5, 45x5, 50x20 (damn), 45x10,. 45x8
SQUAT
me: 185x5, 205x5, 235x5, 185x3x5
her: 80x5, 95x5, 105x5, 85x2x5
BODYWEIGHT ASSISTANCE CIRCUIT
3 rounds (each 15 reps):
-trx inverted rows
-push-ups/dips
-back-supported leg raises
-lunges/bodyweight squats (lunges counted each leg separate)
12-16-15
MOBILITY/STABILITY
1 1/2 hours of hot yoga. Getting a lot better at it, and feeling better too. I’ve been doing daily deep squats about 5/7 days of the week, and noticing significant improvements/stability.
CONDITIONING
4 rounds of “obstacle course”
notes: the obstacle course is about a 400m circle with climbing poles, monkey bars, dip bars, and various wooden obstacles.
CONDITIONING
simple & sinister
A) 3 rounds:
-5 wiggle goblet squats (30lb)
-5 exaggerated glute bridges
-5 halos
B) 5x10 swings (50lb db)
C) 10 Turkish get-ups (30lb, alternating sides)
STRENGTH
5s week
A) machine shrugs: 4x10
B) deadlift: 235x5, 275x5, 315x9, 235x15
C) 3 rounds
-10 ohp @ 95lbs
-10 lateral raises @ 12lbs
-10 reverse flys @ 12lbs
CONDITIONING/ASSISTANCE
Dan John’s “one kettlelbell workout”
5 rounds w/ 70lb kettlelbell
- 15 swings
- 5 goblet squats
- 3 slow eccentric paused pushups
Notes: very little rest between strength movements. There was lines for everything so i was trying to be courteous. Dan’s workout was tougher than it looked on paper, but the push-ups were too easy. Next time I’ll up the number of pushups but i really liked the circuit.
CONDITIONING
20 hill sprints (4x5)
Notes: lungs feel great, but left hip flexor is pissed. I think I really need to start hitting the hanging leg raises hard again to balance the hip out.
STRENGTH
power clean from blocks a few inches above knee.
10x5 @135
Fat gripz bench
4x5 @185
Front squat
3x5 @185
Good morning
1x15 @ 135
1x3* @ 185
*hurt my back. … bye bye baby good ams
Ring pull-ups: 25 reps
3x15 Laying hamstring curls
Circuit, 3 rounds:
8 45° leg press (3 plates)
8 calf raises on leg press
20 fat gripz db curls w 25lbs
10 pushups