Pullups - 6, 5, 4, 3, 2, 1
Jump Squats - 10, 5
Band Pullaparts - 2 x 25
LH Trap Bar DL
5 x 165
5 x 175
5 x 185
5 x 205
5 x 215
OH Press
5 x 75
5 x 80
5 x 85
5 x 90
5 x 95
Finisher:
10 Min AMRAP
Burpee to broad jump
Made it to 60 reps
Prowler:
4 x 100 ft (50ft push, 50ft pull back)
135lb + sled
So lovely to do heavy deadlifts again, I missed them. All the weights went flew too, body was happy not to be squatting. All but the last rep of the OH press was good, that last one turned into a push press. Burpee broad jumps are not awesome, especially since my ājumpsā are about equal to a large step.
Body Weight
7/10: 158.6
10/22: 160
11/6: 162.6
Not exactly the direction I was planning on (*10/22 weight was taken before a trip). Time to run an experiment. I found on Saturday when hubby and I are not on a trip, we could out to eat, go to coffee shops, sometimes pastries happen, etc. Basically, my diet adherence sucks on weekends. So, instead of shooting for 1500-1600cals during the week, I am thinking of 1200cals on weekdays and 1800-2000 on weekends. That way, the average is better for the week.
Squat
3 x 165
3 x 175
3 x 185
3 x 205
3 x 220 (rep PR)
Bench
3 x 95
3 x 105
3 x 115
3 x 135
3 x 135
Step ups
3 x 12 x 30DBs
SS
RDL
3 x 12 x 155
Finisher:
30 Burpee chins
220 squat is 5lbs below my last tested 1RM. Felt like I had more reps in the tank too, very curious to see how testing goes next week.
Tuesday
800m warm up
6 hill sprints
800m cool down
Light rain this morning, but not enough to get me super soaked for this!
Started my new job yesterday. Mostly just the first day paper work, safety and HR stuff, etc. The people seem nice. Didnāt get much into the job yet. Turns out the office has a small gym, about equal to a decent hotel gym. DB rack up to 50lb, KBs up to 55lb, Smith Machine, adjustable bench, cable machine, rower, treadmill. You have to walk through it to get to the ladies room as well, could make for some fun when I am in the office. I get to be on the job site for the next couple of days, that will be interesting.
Socially, It is less fun to be on lower cals, I do okay for a few weeks then abandon the cutting train. So, I need an end date in mind, makes it slightly easier (at least during the week!) To stick to the plan.
Wednesday
Gym Jones Summa C3W2D2
(I swapped day 2 and 3 this week for schedule)
Pullups - 6, 5, 4, 3, 2, 1
Jump Squats - 1x10
Trap Bar DL
3 x 175
3 x 185
3 x 195
3 x 205
3 x 225
OH Press
3 x 65
3 x 75
3 x 85
2 x 3 x 95
Finisher:
10 min AMRAP
100m Row
10 Death March
Made it through round 8 at 10:31.
Good short session. Tried 105 on the press but only made it one rep, so I dropped the weight back down. Deadlifts went well.
New job is quite different than what I have done before. Guys I work with are good. Overall, feeling indifferent about it so far. Generally in a mental funk this week. That is rare for me, not sure what caused it.
This felt like a conversational pace, but my heart rate disagreed. It was hanging out at 155-160. Normally it is around 145 for that pace. Maybe my watch was off, not sure what was up with that.
PM
Gym Jones Summa C3W2D3 (this was swapped from day 2)
Gym was cut a little short, but got 80% of what was called for done.
Headed to my hometown to visit my parents this weekend. Going to barrow a couple of -60 rated bags (seems very generous) from them for winter camping. Excited to test those out over the next few trips.
Those are some damn THERMAL bags! I have a 0 degree bag and have done a lot of winter in the high country camping in Colorado and Wyoming using it and have never been cold. I canāt imagine what a -60 degree bag must feel like! It sounds like a wearable space heater!
They look reeeeally thick, but they are not filled with down, so I am seriously doubting them below 0. I donāt plan on camping below 0, so I cannot fully test that, but they should be toasty for the teens!
The bad: weather can pop up with a gnarly, unforecast, snow storm blocking over 70 miles worth of your route home, and no safe way around it. I ended up leaving hubby with my dad, and my mom and I drove her car home so I could get to work tomorrow. Hubby has to fly the plane home tomorrow with what looks like better weather. You can plan meticulously, but ultimately, the second you get in a little plane, throw that plan out the window. Aviation happens.
Monday
Gym Jones Summa C3W3D1
(Heavy singles and testing week)
2 x 25 KBS
1 x 10 Jump Squats
Squat
3 x 135
1 x 185
1 x 205
1 x 225
1 x 235 (PR) 1 x 245 (PR)
Bench
5 x Bar
2 x 95
1 x 105
1 x 115
1 x 135
1 x 145 1 x 155 (PR)
Reverse Lunges
3 x 15 x 25DBs
SS
RDL
3 x 15 x 155
Finisher:
100 Med ball slams
Yes. Just yes. Hit both maxes I wanted. Great night. Stressful weekend and Monday. Didnāt make it home in time to meal prep last night, so I skipped lunch today and went right into this after work. Bench flew, that is 3lbs under a body weight bench! Squat was grindy. But, 1RM is up 20lbs from the last test. Thank you Super Squats.
Time for shopping and meal prep. Then dinner.
Wednesday
Gym Jones Summa C3W3D2
(Swapped day 2 and 3 again)
Pullups - 6, 5, 4, 3, 2, 1
Jump Squats 1 x 10
Band Pullaparts - 2 x 25
OH Press
5 x bar
2 x 85
1 x 95
1 x 105
115 fail
1 x 110 (PR)
Trap Bar DL
3 x 145
1 x 195
1 x 205
1 x 225
1 x 245
1 x 255 (PR)
Finisher:
āJonesCrawlā
3 rounds:
10 x DL @ 115% body weight (185)
25 x box jump (24in)
*Dropped DL to 135 on last round, lower back was feeling weird.
Happy with the weights again. Press went up 5lbs and DL up 30 since last 1RM test. Really wanted 115 on the press. Had it 1/4 of the way up and it stopped.
Lower back was feeling off after the max test. Went into the finisher anyway. After round 2 it was feeling really weird and pain was starting. More than regular lower back fatigue. Droppes the weight, probably should have called it instead. No amount of stretching after made it feel better.
I am writing this up Thursday morning now, and it is not happy. Pain goes into the right side of my butt and partially down my leg. Direction changes are bad, picking legs up doesnāt feel good, bending over is the worst. Not sure what I did.
Sounds like a Sciatic Nerve thing maybe? Rest, fluids, stretching - give yourself enough time to properly recoverā¦ Iām one of those idiots who thinks heās too strong to get hurt, and then proceeds to re-injure himself from lack of patience. Donāt be like me
