AM workout
RDL 5x5x185
Weighted chins 5x6x45
Incline bench 10x135,8x155,6x175,4x185,2x195,25x95
Pull-ups 2x10
AM workout
20 min airdyne- 7.82 miles
Went at an uncomfortable pace for this. Solid work. I keep telling myself I’m not gonna just stop running completely, as it’s tough to get back into, but I just don’t think I care right now. I still want to have great conditioning, but running isn’t the only avenue for that.
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AM workout
Press 5x105,125,140, 5x10x105
Deadbugs 3x5
Gorilla kb rows 5x10x45
Bulgarian split squat 3x8x95
Ab wheel 3x3
Barbell 21’s 2 sets
Lu raises 2x10
First week of beefcake in the books. It was great. Looking forward to how this plays out
AM workout
Accumulate 100 push-ups & 150 squats
Did this in a bit under 9 minutes. That’ll be it for today. On the road again this weekend
PM workout
Airdyne 10 minute test- 4.46 miles
•Spend all day driving home with family
•Roll into garage & smash 10 minute airdyne w/ no warm-up
•Remember I have BBB squats tomorrow
•Regret life choices
In all seriousness, I’m glad to get a conditioning test in. I always put off testing, thinking I want to do a few weeks of work before a baseline…but that kind of defeats the purpose of a baseline. Now I just to need to make sure I actually retest this at some point
PM workout
Squat 5x210,240,270, 5x10x210
Band pull aparts 6x15, 1x10
Accumulate 50 chins
Accumulate 50 banded push-ups
Really tough lift today. Tried to move quickly. Next week is gonna be quite the experience. Looking forward to it
AM workout
Bench 5x160,180,205, 5x10x160
Back extension 3x12
Gorilla kb row 5x10x45
SL elevated glute bridge 3x10
Plank 3x1:00
Db curls hold at top 2x10
Shrugs 1x35
Good stuff today. Bench was pretty hard, & next week will be quite the fight to finish. BUT, I kept my rest periods brief today, so I’ll have room to extend them a bit if need be. Finished the 5x10 bench in about 13 minutes while super setting with rows. The top set at 205 was also tough. Gonna need to eat big to make sure next week goes up well. Assistance work was also really solid. The glute bridges were tough, definitely need to keep those in the rotation. It’s been great to try out a ton of different single leg movements, as most of them are awesome strength builders without the spinal loading
AM workout
10 rounds
.5 mile airdyne
10-9-8…1 line facing burpees
Finished at 16:35
This is 17 seconds faster than when I did this workout over the summer, so that’s cool. Pushed hard at the end but honestly think I could’ve went a bit faster throughout and still hung on. Conditioning is solid right now, which I guess isn’t surprising after 3-4 months of either CrossFit or running focused training. Hoping to maintain this while I try to put on some size
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AM workout
RDL 5x5x195
Accumulate 40 weighted chins (30lbs) between sets
Incline bench
10x135
8x155
2x6x175
3x5x155
5x135
Accumulate 100 band pull-aparts between sets
10 chins during clean-up
Had much more ambitious plans for incline bench, but I was just fried early & was taking extra short rests to finish on time. Got a lot of quality reps today though. Now to recover & get ready to round out the week with press tomorrow
AM workout
Press 5x115,130,150, 5x10x115
Deadbugs 3x5
Gorilla kb rows 5x10x45
FFE goblet reverse lunge 2x15x45
V-ups 2x15
Db curl w/hold at top 2x12
Barbell shrugs 2x25x135
Was worried about finishing the presses today, so I’m really pleased with it. They got very tough at the end, but I finished in about 15-16 minutes. Next week will be fun. I’ve definitely noticed myself looking a little bit bigger so far, which is always nice
AM workout
20 minute airdyne- 7.29 miles
Nice easy work today. Nasal breathing the whole time & the pace was very comfortable. Time to recover today & tomorrow, then gear up for the heavy week of beefcake
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AM workout
Squat 5x225,255,285,5x10x225
Accumulate 50 chins
Accumulate 50 banded push-ups
Yeah, today was brutal. A tough night of sleep & waking up a lot earlier than I’ve had to the past 1.5 weeks had me feeling like I couldn’t quite switch over into high gear on the main sets, which made 285 feel like a max effort set. And then the follow up volume after such a tough set just obliterated me. Just punched the clock on the chins and push-ups. What a start to the week. Got bench day tomorrow. Gonna be eating huge today in an effort to recover & be ready for the rest of the week. Should be quite the week for some growth
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AM workout
Bench 5x170,190,215,5x10x170
Back extension 3x12
Gorilla kb row 5x10x45
Kickstand kb RDL 3x8x30
Deadbugs 3x5
Dumbbell curls 2x12 pause at top
Lu raise 1x15
Finished all the required work in 45 minutes, then did the curls and raises but went a bit long on time. Had a training partner over though, so that does slow things down a little bit. With that said, the bench 5x10 moved easier than last week. Might have just been the energy of having another person there. But also I slowed the reps down significantly last week, so maybe that just makes a bigger difference than I think. Either way, solid day today. Got a conditioning day tomorrow
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AM workout
20 minute airdyne- 7.39 miles
Super easy pace today. Lifting schedule might be a bit off the next couple days, but there will definitely be somewhere to get the workouts in, might just be different from the usual time
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Yesterday PM workout
20 minute airdyne- 7.51 miles
Today AM workout
RDL 5x8x155
Weighted chins 10x5x30
Dips 5x10
Accumulate 100 band pull aparts
Big press workout tomorrow, which will close out cycle one of beefcake. Schedule is weird this weekend, but was still able to get after it this morning. Time to recover & prepare for tomorrow
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AM workout
Press 5x125,140,155,5x10x125
Deadbugs 3x5
Gorilla kb rows 5x10x45
Ab wheel 3x5
SL elevated glute bridge 3x8
Barbell curls 2x25
Press was extremely hard. Took almost the whole 20 minutes to finish that and the rows. Happy to get a rest day tomorrow & an easier week coming up
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AM workout
Squat 5x200,230,260, 5x10x200
Band pull aparts 6x15, 1x10
Accumulate 50 banded push-ups
Accumulate 50 chins
Been a bit sick the past couple of days. I felt it come on this weekend, but it really hit Sunday afternoon & yesterday. Think I’m feeling better now, but I’ve lost a couple pounds & just generally been really tired. Glad yesterday was a rest day, but today was still a lot harder than I expected because of this
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AM workout
Bench 5x150,175,195, 5x10x150
Back extension 3x12
Gorilla kb rows 5x10x45
Bulgarian split squat 2x12x95
Db curls 2x12 w hold
Barbell shrugs 1x30x135
Light week so this wasn’t too bad. I’m feeling mostly over whatever sickness I had. Paused all the bbb sets of bench to make it a bit more challenging, but it still moved really well. Woulda liked to get a bit more core work in, but was short on time so I prioritized the beach muscles over the core stability
AM workout
RDL 3x5x185
Weighted chins 7,7,6x45
Incline bench 10x135,8x155,6x175,4x185, 2x11x135 (last 2 sets paused)
Kneeling Ab wheel 3x8
Pull-ups 3x10
Cracked my neck on the weighted chins, & it’s kind of bothering me now. Not exactly sure what it was. But hopefully it’ll stop soon or at least not be a problem during training. Tried to keep today in the spirit of a lighter week for 5/3/1, & got in the core work I missed Wednesday, although I should have chose something more challenging than kneeling Ab wheel. Sets of 8 were just too easy on it. Plank would have been a good choice, although sets take so long for it
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AM workout
Press 5x110,130,145, 5x10x110
Deadbugs 3x5
Gorilla kb rows 5x10x45
Workout literally got cut short on my last set of press, so I scrambled to do the rows then called it. Hoping to do the single leg stuff, some more core, & curls later. Hate that I need to split the workout up, but this timing was at least about as good as I could hope for
Edit: part 2
FFE reverse lunges 3x8x95
Standing ab wheel 3x5
Dumbbell curls 3x12
Solid work