wonderful to read. congrats.
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Thanks you two! Hope you’re doing well.
Conditioning
Warm Up: Took the dogs on a little hike in the morning to tire them out and get most of my walking out of the way early. Ended it with a couple of warm up 1-pump burpees
WOD: Helen
3 Rounds for Time:
20 Burpees
21 Alt. KB Snatches (25 lbs)
12 Barbell Thrusters (65 lbs)
- 19:03
Don’t have DBs or two matching KBs, so adjusted a bit. Pretty hard! Limited by the burpees. Wrapped my wrist for the thrusters and it made a huge difference in wrist pain levels throughout the workout.
Prep and Fat Loss cycle starts tomorrow morning!
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5/3/1 Prep and Fat Loss
5s Pro, FSL | Every set of main and supplemental work is super set with one set of an accessory, including warm ups. Workout to be completed under 45mins
Week 1
Press Day (8/5/23)
Press Main Work
- WU: 5x45,55 / 3x65
- 5 x 75, 85, 95
Press Supplemental Work
- 5x5 @ 70
_Assistance
Face Pull (Red Band) - 2 x 25
Pistol Squat - 2x15
Chin Up - 3x15 (legs crossed in front, some partials)
Bent Over Row - 2x20 @ 40 (3010 tempo)
KB Swing - 2x40 @ 40
Time: 42:50
Run (8/6/23): Slow 5k in Brooklyn with my gf!
Squat Day (8/7/23)
Squat Main Work
- WU: 5x95,120 / 3x140
- 5 x 165, 190, 210
Squat Supplemental Work
- 5x5 @ 155
_Assistance
Ab Wheel - 3x20
Decline Push Up - 2x20
Pull Up - 10, 3x6 (legs crossed in front, some partials)
Push Up - 2x25
Time: 45:44
Notes
- So far, Prep and Fat Loss is great, since the format is similar to what I already do (superset accessories in between every main/supplemental set), but since the accessory work is clearly laid out, it’s pushing me harder than I push myself
- Since I don’t have a pull up bar, I’ve been hanging off my barbell set on a squat stand (a little freaky). It’s forcing me to cross my legs in front of me and use a TON of abs, which is something I’ve known I needed, but never forced myself to do before. Equipment limitation breeds strength? haha. Because this is so hard, I’m allowing some partials to sneak their way in there, to hit the rep goals.
- No dip bar, so decline pushups will take over there until I hang my rings.
- Haven’t hit the prescribed accessory reps in a row for any of them yet, so that’s a little side goal for the end of the six weeks, e.g. 15 continuous pistols per leg, 10 continuous pull ups with legs crossed in front, 2 full sets of 25 push ups, etc. instead of breaking up the pistols to 3x5reps.
- Counting calories, which I don’t love, but seems to be working
- Easy running or long dog walks on off days, and hitting a step goal every day.
- I’m sore. Really ramped up the ab work from basically 0.
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Feeling absolutely obliterated by allergies but antihistamines tend to make me feel even worse, so today’s workout sucked.
** Push Press Day** (8/9/23)
Push Press Main Work
- WU: 5x45,55 / 3x75
- 5 x 80, 90, 105
Push Press Supplemental Work
- 5x5 @ 75
finally getting the rhythm of pp down. dropping the weight down on to my shoulder isn’t so wacky anymore, knee bend timing is coming together, and wrapping my wrist stops the pain and gets my hands into a better position. next step is linking the knee bend for dropping the weight onto my shoulders into the extension of throwing the weight up.
_Assistance
Face Pull (Yellow Band) - 2 x 25
Pistol Squat - 2x15 (last five of every set were unassisted partials)
Chin Up - 3x15 (full range of motion with legs elevated on drop pads)
Bent Over Row - 2x20 @ 25 (3010 tempo, long pause at top)
KB Swing - 2x40 @ 40 (focus on snap)
Time: 40:22
Notes
- Can’t tell if I’m sore from cut or from allergies or getting sick who knows, feel like crap.
- Six weeks of this, deload, anchor, tm test, and then Mythical Mass for the winter
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Run: 2.00 mi, 8:39
Ran a mile PR in the first half (7:23) so that’s cool! Ran much faster as a teenager, but I’m not running three seasons anymore and I’m like forty+ lbs heavier so I’ll take it.
Wasn’t even meaning to go for one, just was picking up the pace - that’s also a nice way to do it.
2 Likes
8/12 + 8/13
Conditioning:
About ten hours of kayaking over two days on the backwaters of Wisconsin with some LARPing action every hour on the hour
Notes:
- Really aligned with my goal to hit shoulders like crazy for the next few cycles
- Kayaking rocks, I gotta do it more
4 Likes
8/16/23
Deadlift Day (8/16/23)
DL Main Work
- WU: 5x135,145 / 3x170
- 5 x 200, 230, 255
DL Supplemental Work
- 5x5 @ 185
_Assistance
Ab Wheel - 3x20
Decline Push Up - 2x20
Pull Up - 32 reps total
Push Up - 2x25
Time: (50:52, not including dinner break)
Notes:
- About halfway through the supplemental sets I got real close to puking. Took a break, ate dinner, and then finished the workout after
- Counting calories continues to work, leaning out pretty good here (GFs best friend saw a pic of me and said, “STALLION” hahaha)
4 Likes
8/18/23
Week 2
Press Day
Press Main Work
- WU: 5x45,55 / 3x65
- 5 x 70, 80, 90
Press Supplemental Work
- 5x5 @ 75
_Assistance
Face Pull (Yellow Band) - 2 x 25
Pistol Squat - 2x15 (Completely unassisted)
Chin Up - 3x15 (legs crossed in front)
Bent Over Row - 2x20 @ 25 (squeeze at top)
KB Swing - 2x40 @ 40
Time: 46:02
Climb: Couple o’ laps of 5.8
3 Likes
8/19/23
Hike: 5.38 mi, 849’
Took the dog on her first real hike since knee surgery and she didn’t limp at all
Climb:
Three laps of 5.7
8/20/23
Squat Day
Squat Main Work
- WU: 5x95,120 / 3x140
- 5 x 155, 175, 200
Squat Supplemental Work
- 5x5 @ 165
_Assistance
Ab Wheel - 3x20
Decline Push Up - 2x20
Pull Up - 10, 10, 5+assisted, 7
Push Up - 2x25 (last set took forever, couldn’t do more than triples at a time)
Time: 44:23
Notes
- GF is gonna try a cycle of 5/3/1 Beginner! Hope she likes it. If not, it’ll be interesting to see what type of programming does resonate for her.
- Prep and Fat Loss keeps making me nauseous halfway through. I wonder if a little snack before the workouts will help
- Weight: 159 (measured after eating in the afternoon) down from… 173 this winter and 163 from three weeks ago. Feeling light on the wall, which is a boon.
4 Likes
8/21/23
Climbing: 5.8+ laps
8/22/23
Push Press Day
Push Press Main Work
- WU: 5x45,55 / 3x70
- 5 x 75, 85, 95
Push Press Supplemental Work
- 5x5 @ 80
_Assistance
Face Pull (Yellow Band) - 2 x 25
Pistol Squat - 2x15
Chin Up - 3x15
Bent Over Row - 2x20 @ 25
KB Swing - 2x40 @ 40
Time: 40:56
Notes
- By far the easiest day of the weekly cycle, so it gets done quickly and without nausea
- Along these lines, gonna increase PP TM by 10 lbs for the next cycle and evaluate from there since they are ~easy~ now that the coordination is locked in.
- Headed straight out for a walk with the dog (getting lots of walking done these days which is nice. Although the local woods is still BUGGY and the gnats all swarm on me/my dog’s eyes.)
4 Likes
8/23/23
Run: 2.85 mi, 9:51 pace
Strava’s route generator suggested I take a jaunt on a highway.
8/25/23
Deadlift Day
DL Main Work
- WU: 5x135,145 / 3x175
- 5 x 185, 225, 240
DL Supplemental Work
- 5x5 @ 200
_Assistance
Ab Wheel - 3x20
Decline Push Up - 2x20
Pull Up - 4x10
Push Up - 2x25
Time: 1:10:57 (oof)
8/26/23
Hike: 5.19 mi, 944’ gain
Classic Northeastern hiking where the trail had some rock climbing elements. Took the dog along, which meant a couple of times where I was clean and pressing my 70lb pitbull to place her up on a ledge above my head while also standing on a cliff myself. She kept straight arm pushing the rock if she got close to it, which also meant she was actively pushing us off the ledge. Exciting.
8/27/23
Week 3
Press Day
Press Main Work
- WU: 5x45,55 / 3x65
- 5 x 80, 90, 100
5x100 is a 5 rep max PR
Press Supplemental Work
- 5x5 @ 80
_Assistance
Face Pull (Yellow Band) - 2 x 25
Pistol Squat - 9, 15
Chin Up - 3x11
Bent Over Row - 25,20 @ 25lbs
KB Swing - 2x40 @ 40
Time: 41:29
Notes:
- For ones week, I am doing one set of accessories in between and maxing out reps without stopping, rather than trying to hit the rep goals in however many sets it takes. This is to make sure I have the energy to hit that 5 rep goal on the heavier weights.
- Instead of doing the accessories in order until they are done, i.e. all sets of the chin ups are one after another in between the main pressing work, I did a set of facepull, then press, then chin up, then press, then row, etc. Works soooo much better and I re-read the program in Forever and it’s how Wendler sets it all up, so I’ll keep doing that… duh.
8/28/23
Run: 2.01 mi, 8:45 pace
Seems like every ten pounds loss is about a minute faster per mile at every effort level.
Notes:
Working on getting my daily step goal up to 10,000 per day, instead of the 7,000 ish it’s been sitting at. So far, in the last week, I’ve gotten it up to a 8k average.
4 Likes
As usual, I have still been lifting, climbing, etc… just not logging.
Hit a couple of great PRs (squat and deadlift) since I last posted then took a bit of a lifting break and started climbing 10 hours a week for the past two months. My back is huge. Did a Christmas polar plunge and caught a glimpse of my back in the video. Wow.
Squat PR: 290 lbs (a lil drunk on red wine)
Deadlift PR: 350 lbs (about 80 lbs up since I last tested)
Nothing too awesome happened in the press or bench. Will try to focus on them more in 2024.
Best Press Set: 105 lbs x 7
Best Bench Set: 175 lbs x 2
Bodyweight these days is sitting right at 160, about ten lbs down from the first half of 2023.
Anyway, back at it in the weight room starting this week. Still aiming for the 1-2-3-4 plate goal, which doesn’t feel too far away.
New plate loaded cable machine (Merry Christmas to me) just arrived.
Gonna start the year with a cycle of 531 BBB with VERY MINIMAL BACK WORK since I’m climbing 3 days a week as well.
Reset training maxes to quite low, so I’ll be aiming for big PR sets to add to the volume.
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12/27/23
5/3/1 BBB Cycle 1
Squat Day
Squat
5 x 145, 170
20 x 190 (20 rep PR)
4 x 10 x 115
Almost puked on the last set of squats so called off the last one. I guess I actually did puke, but hadn’t eaten so it was empty lol. Work capacity will need a little work.
In keeping with lessons from Prep and Fat Loss, everything below was superset into the squats.
KB Swing: 3 x 25 x 40
Lateral Raise: 2 x 20 x 10
DB Bench: 4 x 10 x 30
DB Row: 4 x 10 x 30
Hanging Leg Raise: 5,6,7,8
Kept the accessory work real light and fast as I get back into it all.
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I only have this shitty screenshot from the vid, but I was pleased with size and depth around my spine!
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11/28
Felt like craaaaapppp. Finally sent a V3 on the Moonboard, took two tries. Went home and promptly came down with a fever.
11/29
Woke up feeling better. Family hike. Nice and slow 5 miles, 1329’ of gain.
5/3/1 BBB Cycle 1
Bench Day
Bench
5 x 90, 105
13 x 120
5 x 10 x 70
Accessories
DB Fly: 3 x 10 x 10 (warmed up for bench)
BB Row: 3 x 10 x 70 (SS BBB work)
Lateral Raise: 3 x 10 x 15 (SS BBB work)
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11/30
Checked out a new bouldering gym with a friend.
11/31
Rest.
1/1
5/3/1 BBB Cycle 1
Incline Bench Day
Incline Bench
5 x 80, 90
14 x 100
5 x 10 x 60
Accessories
Front Raise: 3 x 15 x 10 (SS BBB work)
Hammer Curl: 3 x 12 x 25 (SS BBB work)
Hike: 8.51 mi with 1,112 ft. of gain
misjudged how long this would take and came out in the dark. with friends.
1/2
Tuesday evening climb. Sent 2 V3s on the Moonboard and then powered out.
- In on the Action (flashed)
- DB6 (two tries)
Attempts: - Warm Up on Big Ones
- To Jug, or Not To Jug
Switched to easy leading.
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1/6
5/3/1 BBB Cycle 1
Squat Day
Squat
3 x 155, 180
20 x 200 (20 rep PR)
3 x 10 x 135
focused on EXPLODING on the 135 squats. Power cycle
DB Bench: 3 x 10 x 35
DB Row: 3 x 10 x 35
Hanging Leg Raise: 3x6
1/7
5/3/1 BBB Cycle 1
Bench Day
Bench
3 x 100, 110
16 x 125 (rep PR)
5 x 10 x 70
Accessories
DB Shoulder Press: 5 x 10 x 25
DB Row: 5 x 10 x 50
1/9
Max Pull Up Test
BW: 158
2x BW, +10, +20, +30, +45, +55, +65 (PR)
5 x 3 x +30
Max Hang Test
7s hang, 20mm edge, +45lbs
Climbing
Moonboard - sent Redline and To Jug, or not to Jug
- tried Warm Up on Big Ones and Malibu Stacy
Figured out how to use my hips to get the big leaps done by throwing myself at the third move on To Jug over and over. It’s really not in the feet, it’s all in the hip swing. Helped send Redline after one false start to the first hold.
1/12
5/3/1 BBB Cycle 1
Press Day
Press
3 x 70, 80
6 x 90 (press goes away the SECOND I stop training it)
5 x 10 x 50
Accessories
BB Good Morning: 5 x 10 x 95
Ring Dip (feet up): 2 x 10, 1 x 8 (finally something that gives me a chest pump)
Hammer Curl: 3 x 9 x 30
7 mins of burpee pull ups… count unknown, but since I’m so short I sure did have to jump to the bar.
Somepointthisweek (I don’t remember what day)
I did a campus session. Barely powerful enough for one rung at a time, but practice makes improvement.
2 Likes
1/16
Split a bunch of wood this weekend and rested after climbing did not go well on Sunday. Could barely pump out a pull up.
This morning:
100 Burpees (for time): 30s on, 30 off.
Total time: 14:22
Climbing later… moonboard session!
Weather cancelled climbing, so just went on a quick hike up to my firetower in the evening.
2 Likes
10/11/2024
Not great at keeping up this log, lol. However, I am, as ever, lifting consistently. But I am currently off 5/3/1 and running some pure bodybuilding hypertrophy programs!
Update from last month.
Ran one “meso” of RP Hypertrophy’s “Superman” Program. Literally everyone I know commented how BIG I looked about three weeks in.
I lost ten pounds (on purpose). Gonna hit maintenance in a few weeks for a few and then think about what comes next.
Latest lifts:
High Bar Squat: 240lbs for 10 reps
Bench: 165lbs for 8 reps
With the wild success of Superman, I’m gonna stay with RP Hypertrophy and run the “Thor” program. Then I’m considering some Natural Hypertrophy programs.
One huge benefit of 5 day per week hypertrophy training is that the rest of my life doesn’t take a hit from the recovery demands, like it did with 5/3/1.
As for today, it’s a deload week, so I’m gonna try to max out my bench and then camping and climbing all weekend!
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Good news, I hit my first EVER 200lb bench press. Twice! Not grind-y or anything, maybe a bit slow.
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