Saturday. Did a crossfit workout with the wife. Some lady she follows. Big circuits of exercises for 45 Seconds of work followed by 15 seconds rest. Workout seemed to last for decades. I tried to pick somewhat challenging weights. That was dumb.
Then we did bike rides later that afternoon towing the kids.
Hit snooze this morning and then was slow getting coffee. Guess my subconscious didnāt want to win today. No accessory work.
Tried to employ some Brian Alsruhe tips I heard yesterday. Namely keeping shoulders tight, pulling the bar toward nips on the way down and pushing straight up into the bar in the way up. Boy that felt different. 296 left my shoulders at the top a few times.
Squats 5/3/1
45x10
135x10
230x3
265x3
296x10
225x10
Thatās all folks.
What are you, a cyborg?
Also, TF wrong with you? Use 295 like a human being haha
Whoops. Did use 295. I donāt use a round function on my 5/3/1 calculator. It said ā296ā so thatās what I wrote down.
I LIED IN MY LOG!
Forgive me T-nation denizens.
I just figured you were one of those tools who counts the clips.
Iām a whole box of tools. But I donāt exaggerate my measly lifts.
Need to Google how to roll out of bed and get as really in gear. Anybody have some speed? Had 30 minutes
5/3/1 bench
45x20
135x3
155x3
165x10
5/3/1 OHP
45X10
85X3
95X3
110X10
circuit: 3x no rest
Chest Dipsx5
One hand BB ohp 55/45/45 x5 (had to lighten it up)
Band pullaparts x10
100kb swings with 30#
Friday night:
5/3/1 deadlift
135x10
225x5
275x5
315x5
350x10
315x10
Between DL sets
Supported db rows on incline: 4 sets of 10
Pullups banded: 4 sets
After DL sets: landmine rows with a 35# plate 3x10
I bask in the glory of your unearned attention.
āI donāt deserve itā¦ā
No really, I donāt. Caught a cold from the kids again. Still determined to do my 4 big lifts this week and get at least some conditioning in.
I donāt wonder why Iām fat and weak, I know. Lol.
Playing catch up
Bench:
45x20
135x10
150x5
175x3
195x5
175x5
155x5
135x10
Squat:
45x10
135x10
225x5
265x5
305x3
340x2 FU. Legs had 5 at least. Upper back mad second rep was a good morning.
225x10
OHP:
45x10
95x5
110x5
125x3
135x5
5 am. Out of time. Deadlifts tonight.
Deadlifts:
135x10
225x5
295x5
335x3
375x4
315x5
225x16
Last night
Ohp 5 working sets
Incline bb press: 5 working sets
Flat bench: 5 working sets
Dip 5 working sets
In between every press set
Bb row 135x10
Kb swing 50#x25
Band flies
Today, moved a guy into his new apartment with stairs.
Been really liking my brother-in-law and his sonās rat rod project with a 48 Ford. Itās at my house being painted by the wife. Shown below with the test design on a spare door.
Read up on how to weld your own frame lut of 2x3 steel channel and the general process of making them road worthy and safe while still fun. Then I saw this yesterday. Found it at a mechanicās house in Ohio. Itās a 1970 GMC with a 250ci straight six and 3 on the tree. That was the drivetrain in my first car. Major nostalgia and feels lol.
Was brainstorming a custom frame with a straight gasser style front axle and painting the entire body with gray bed liner (stop the rust where it is). Maybe a school bus bench seat with 4 racing harnesses so I can take the kids along.
Quick everyone, convince me not to do it. Tell me what a bad idea it is.
That 48 is sexy.
Trying to emulate @ActivitiesGuy a bit. Going to try and do a leg, push, pull compound exercise every workout. But only for a few working sets. Just get in and get work done that I could recover from and do tomorrow. Thinking about having an A/B day.
Only catch is Iām still way too fat. So 25 reps of KB swings in between each set. Followed by 1 strict pullup (shutup fit guys) lol.
Squats: 45x10
135x5
225x5,5
315x3,5 (pissed about that 3 set. That was mental weakness)
OHP:
45x10
90x10
145x5 (too ambitious, man Iām soft)
115x5
135x3 just lol
Stu Row
135x10
155x10
175x10
KBx25 reps: 10
Pullups: 10
Are you training every day, or a couple days a week?
I like your approach for 3 times per week, but if youāre training every day (or even 5-6 days per week), you could even simplify further and go with Dan Johnās One Lift a Day ideaā¦
If I hit all 3 days with weights Iāll just do conditioning any other days. Maybe sprints or jump rope. Iād be lucky to get 4 or 5 workouts in a week with our routine lately.
Was thinking about rotating:
Squat/DL/Front Squat
OHP/Bench/Dip
Stu row/fat man row/land mine row
Just trying to keep things minimal and hold on to muscle on low calories. No way Iāll gain anything right now.
Been doing KB swings, pushups, Bw skwatz and pullups with the basement flooding. Even the new French drains and clean gutters didnāt survive this week. Will dry the gym out this weekend.
Iām from the boonies west of the burgh. Went to Pitt and worked downtown. Never spent a whole lot of time in the various neighborhoods around here (other than selling insurance for a while). Family got invited by the sister in law to a gluten free pizza joint in Lawrenceville. I have a newfound appreciation for hipsters.
In this neighborhood the gentrification is real. Microbreweries all over the place. Murals, new buildings going up. Bike parking. Everyone has gauges. I had to park 3 blocks away, entirely different world: graffiti, commerce in plain view etcā¦
Beat the family here after work, theyāre at the zoo. The bar I stopped at has a raised bed garden, cornhole setups, giant jenga, foosball, giant connect fourā¦ all outside. Where was this fun urban stuff when I was at Pitt?! Lol
Then they charged me $9.63 for a well burbonā¦ 
ah well. Canāt have it all.
If you guys havenāt been I suggest taking a Saturday with the wife to walk around.
