The Lifting Between Mountains - Raising the Valley

Training Training Logs
62

5/5/23

Well I have done zero conditioning this week, zero running, just the 1000% Awesome stuff but I ddddiiiiddddd…
BUY A BEAUTIFUL HOUSE! WITH AN ACRE OF LAND!

1000% Awesome
Cycle 2, Week 1, Day 2

Power Clean

  • 5 @ 95
  • 3 @ 105 / 115

Press

  • 3 x 5 @ 90
    didn’t do 5x5 because I did a (modified) Grace

Deadlift

  • 5 @ 195 / 225 / 250

(Modified) Grace
5 min AMRAP with 95lbs
25 reps (PR)

4 Likes
63

congrats.

on this to :laughing:

1 Like
64

Thank you, sir! Feelin’ great about both.

1 Like
65

Life PR right there! Congratulations.

1 Like
66

5/6/2023

Run: 4 mi, about as slow as I could while still running the whole way

5/7/2023

1000% Awesome
Cycle 2, Week 1, Day 3
Bought some knee sleeves and a belt. Everything felt really good with those two, especially my achey knees.

Squat

  • 5 x 5 @ 200
    SS with DB Shoulder Press 3 x 10 @ 30

Bench

  • 5 x 110 / 130 /145
    SS with Curls 4 x 8 @ 30

Cardio today was tennis with my mom!

3 Likes
67

5/8/2023

I have not been feeling running these past two weeks. It’s been making me ache-y and exhausted and I keep twinging things, and, honestly, I just can’t even force myself out there so I’m just gonna step back from it for a minute. If I feel it, I’ll do it, if I don’t I’ll do something else.

So here was something else.

Woke up SO early, naturally. Like 5:45. No abnormal bedtime or any particular reason for this, but it keeps happening. Got in a morning workout for a change.

Omar WOD

For time (65lbs/no push up burpees): 17:15

  • 10 Thrusters
  • 15 Burpees
  • 20 Thrusters
  • 25 Burpees
  • 30 Thrusters
  • 35 Burpees

My shoulders!!! Wow! I started out doing 1-pump burpees, but did not manage to keep that up. Pushing has always been my weakness, so… cool to work on it.

3 Likes
68

5/11/23

1000% Awesome
Cycle 2, Week 2, Day 2

Hang Clean

  • 5 @ 80 / 95 / 105

Deadlift

  • 5 @ 180 / 210 / 240
    started the deadlifts from the top to start with a full brace and felt no back pain during

Press

  • 5x5 @ 90

Machine Chest Press @90 x 12 / 12 / 6 / 8
SS with Hanging Leg Raise 4 x 6

chest was so sore after those chest presses

2 Likes
69

5/12/23

1000% Awesome
Cycle 2, Week 2, Day 1

Squat

  • 5 @ 155 / 175 / 200

Bench Press

  • 5 x 5 @ 135

chest was sore after those chest presses

Didn’t do any accessories, so I’ll do them tomorrow as a warm up for Fran

2 Likes
70

5/13/23

Dragged myself to the gym. Warmed up. Started the workout, but could not finish any of the sets. Called it.

2 Likes
71

5/14/23

Run: 1 mile, just got out there

Then played a couple hours of tennis with the fam for Mother’s Day.

2 Likes
72

5/15/23

1000% Awesome
Cycle 2, Week 2, Day 3

Warmed up with some hip ab/adductions and leg extensions

Squat

  • 5 x 5 @ 200lbs
    SS with DB Shoulder Press 5 x 12 @ 30
    and DB Curl 5 x 9 @ 30

Bench

  • 5 x 105 / 120 / 135

30 reps of back extension (10 / 10 / 10 each side)

2 Likes
73

Been absolutely slammed lately, but haven’t stopped working out. Just installed the home gym, so back on 5/3/1. Reporting to be resumed.

2 Likes
74

5/3/1 BBS Attempt
Week 1

Squat Day
Squat Main Work

  • 5 x 155, 185
  • 11 x 195 (rep PR)

Squat Supplemental Work

  • 5x5 @ 155
    did not complete 10x5, did complete 5x5FSL

_Assistance
Power Clean and Jerk - 3x10 @ 65
Barbell Curl - 25 reps @ 45

Push Press Day
PP Main Work

  • 5 x 85, 100
  • 3 x 110
    dropped training max after this set because my push press is essentially untrained

PP Supplemental Work

  • 6x5 @ 85
    did not complete 10x5, did complete 5x5FSL+. afterwards, my upper back, traps, neck were soooo tight

_Assistance
Push Up - 2x8,3x10
Upright Row - 3x10 @ 40
Split Squat - 3x8 @ 40

Conditioning

Warm Up: Power Cleans

  • 3 x 95, 115
  • 5 x 135 (rep PR)

WOD: Big Bang - 50 Power Cleans for Time

  • 115 lbs in 9:00
    sets of 5, 2 missed reps

Deadlift Day
DL Main Work

  • 5 x 180, 210
  • 12 x 235 (rep PR)

DL Supplemental Work

  • 5x5 @ 180
    did not complete 10x5, did complete 5x5FSL

_Assistance
Tricep Extension (Grey Band) - 20,15,15 reps
Bent Over Row (DB) - 15,10,15 @ 40

Press Day
Press Main Work

  • 5 x 65, 75
  • 9 x 85

Press Supplemental Work

  • 10x5 @ 65

_Assistance
Push Up - 5x10
Curl (DB) - 5x8 @ 25
Pistol Squat - 2,3, 3x5 assisted by grey band

One Off - Lifting with a friend
Pendlay Row

  • 2x5 @ 155 (PR)
2 Likes
75

5/3/1 5x5FSL (Butchered)
Week 2

Squat Day
Squat Main Work

  • 3 x 160, 185
  • 9 x 210 (rep PR)

Squat Supplemental Work

  • 5x5 @ 160

_Assistance
Tricep Extension (One Arm KB) 5x8 @25lbs
Bent Over Row 2x15,3x10 @ 40lbs

Push Press Day
PP Main Work

  • 5 x 80, 90
  • 5 x 105

PP Supplemental Work

  • 80 x 10,7,10,8,3x5

_Assistance
Burpees - 2x7,8
Bent Over Row (BB) - 5x10 @ 80
Split Squat - 3x10 @ 40

Conditioning
WOD: DT
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

  • 95 lbs in 19:12
    Lost a ton of time in the Power Cleans, so there’s a lot to shave off here

Deadlift Day
DL Main Work

  • 3 x 195, 225
  • 10 x 250 (rep PR)

DL Supplemental Work

  • 5x5 @ 195

_Assistance
Tricep Extension (Grey Band) - 4x20,15
Bent Over Row (DB) - 5x10 @ 40
Weighted Sit Up 5x5 @ 25

Press Day
Press Main Work

  • 3 x 70, 80
  • 7 x 90

Press Supplemental Work

  • 5x5 @ 70

_Assistance
Burpees - 10,8,6,4,2
Curl (BB) - 5x5 @ 70
Pistol Squat - 2,3,2,1 @ 25

2 Likes
76

Nice!

1 Like
77

5/3/1 5x5FSL
Week 3

Squat Day
Squat Main Work

  • 5 x 175
  • 3 x 195
  • 7 x 225 (rep PR)

Squat Supplemental Work

  • 5x5 @ 175

_Assistance
Close Grip Pushup 5x10
Bent Over Row 2x25 @ 40lbs

Run
2 mi, 9:49min/mi
Hike
Was on that side of the river so hiked up Mt. B after work

2 Likes
78

Push Press Day
PP Main Work

  • 5 x 80, 90
  • 6 x 105

PP Supplemental Work

  • 5x5 @ 80

_Assistance (SS in between everything)
Bent Over Row (BB) - 5x10 @ 80
Split Squat - 4x10 @ 40
Burpees - 10,8,6,5,4
SS with curls 4x8 @ 25

2 Likes
79

Run
2.0 mi, 9:39min/mi

Deadlift Day
DL Main Work

  • 5 x 210
  • 3 x 235
  • 8 x 265 (rep PR)

DL Supplemental Work

  • 5x5 @ 210

_Assistance
KB Floor Press - 5x5 @ 40
Pull Up - 5x5
Weighted Sit Up - 5x8 @ 25

4 Likes
80

And another one! Awesome work.

1 Like
81

Press Day
Press Main Work

  • 5 x 75
  • 3 x 85
  • 10 x 95 (huge rep PR)

Press Supplemental Work

  • 5x5 @ 75

_Assistance
Curl (BB) - 10,10,8,8,8 @ 40 (squeeze at top and slow lower)

Climb
Couple of 5.7 pitches after work

Notes:

  • So concludes my run of PR Sets and 5x5FSL (which was originally going to be BBS, lol). It was a good pivot, set a lot of really large rep PRs.
  • Loving my rotting shed home gym. The rot really helps its charm. Have been loving throwing the doors open and watching the rain pour outside.
  • Next cycle will be Prep and Fat Loss because I think 150ish lbs would be a more befitting weight for this 5’4" guy, especially from which to start growing again. Six weeks should be about the right time for that amount of loss.
  • Still don’t have a bench and still need to really work Push Press, so that’ll stay in the cycle for sure.
  • Started the cut already this week. Still figuring out how to fill the void with volume foods, but so far so good (so hungry).
3 Likes