For sure! I steal most of my bad ideas from @T3hPwnisher.
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5/3/1 Hardgainer, W1, D3 (Cycle 2)
Wednesday
Box Jumps
Band Pullaparts
Deadlift
5 x 135
5 x 160
5+ x 180 (10)
5 x 5 x 135
DB Incline Press
5 x 10 x 35
Lunges
5 x 10 x 25
BB Curls (empty bar)
20, 15, 10
One of the very few times I felt worse ending the work than going in, well, not completely. Energy levels improved, but got progressively nauseous as the work went on. But we got her done. Also, no one told me BB curls were that hard. At first I was laughing at myself for doing bicep curls in the squat rack. Laughter ended quickly. Reps dropped each round. Pauses were added. It was awesome.
Thursday
2 mile walk with a 25# pack
Because:
Back to square one with the weight vest.
3 Likes
5/3/1 Hardgainer, W1, D4 (Cycle 2)
Friday
Band Pullaparts
Press
5 x 65
5 x 70
5 x 85
10 x 5 x 65
DB Flat Bench
5 x 12 x 35
Pull ups
Many x not many = 25 total
Sled pushing
Didnât hit 50 reps on pull-ups, but those were all unassisted. Had no idea I could do that many, rests or not. Iâll take it. Finished out the week.
Rushed around town picking up supplies (mostly food) then home to pack. Headed out for some slot canyons and backcountry adventures. The desert is calling.
4 Likes
Yeah, this sadly was my experience with CAP Barbell as well. Theyâre terrible as far as customer service goes. Wonât answer the phone, no e-mail, no facebook, etc.
You did warn me earlier, I was hoping they had improved. Sadly, it doesnât look like it. That is alright, I will find a new one to order soon enough!
1 Like
I feel this on EVERY level. lol
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Saturday
7 mile hike
5/3/1 Hardgainer, W2, D1 (Cycle 2)
Monday
Box Jumps
Squat
5 x 145
5 x 165
5+ x 190 (6)
20 x 145
Arnold Press
2 x 10 x 30
3 x 10 x 25
DB Row
5 x 10 x 40
KBS
5 x 15 x 53
Struggled on the 5+ set. Feeling those weight increases!
Little life update that may affect training. I started a new job this week. It should be a great opportunity to learn and grow. However, I will have much less time to entertain myself on the internet. Though, that was partially the point. Also trying to figure out my schedule and how to fit 4 gym days in. The second part to this update, is itâs adventure season. Hubby and I will be going somewhere almost every weekend for the foreseeable future. Friday night and Sat morning training is out. I will finish out this cycle of Hardgainer, then Ill need to make some changes on timeline for Btm and Deepwater. For now, I need something more flexible, 2-3 days a week, that wonât run past Thursday. Searching to follow, suggestions are welcome!
8 Likes
To confirm, you are able to train Sat (night), Sun, Mon, Tues, Weds, Thurs, right?
If this is the case, Iâve been enjoying Fortitude Training by Scott Stevenson, which can be done 3-4 days per week and has a lot of self-regulating. Might be worth a look see
Been handing this recommendation out like like church wafers lately
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I didnât make that super clear. I can train Mon-Thurs nights. Possibly a morning or two. Fri night-Sat night are out due to wandering. Ill take a look at your suggestion later!
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SuperâŠ
âŠSquats
3 Likes
I have seen you throw that one out often. It looks like it would fit perfectly. My legs might be toasted for the weekends, but that is okay. I wonât make you buy me the book! I took a peak at the program from a quick Google, I really like the 2 day a week option. Add in a sprinkling of conditioning. Ill pass on the GOMAD thoughâŠ
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You wouldnât make me buy you the book at all, but if you donât have it, want to run the program and need to spend that money elsewhere, Iâd gladly buy you a kindle copy.
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It is awesome that you offer that to people! I can allocate $10 for that book, making the purchase today. I am excited to give it a read!
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Iâm excited for you! Envious honestly. The first time reading it was amazing.
1 Like
5/3/1 Hardgainer, W2, D2 (Cycle 2)
Wednesday
Box Jumps
Band pullaparts
Bench
5 x 95
5 x 105
5 x 5 x 120
Assisted dips
4 x 15
Pull ups
Many x few = 35
Farmers carries followed by 10 minutes medium effort Assult Bike, then one round of Tabata Sprints. The sled was occupied.
Nothing special today, just working through the week. The sled was taken so I made the Assult Bike swap again. I was honestly happy about that. Gym was busy and I didnât feel like dodging people.
Also, I purchased Super Squats. It will get read sometime this week. Probably during a few lunch breaks.
6 Likes
5/3/1 Hardgainer, W2, D3 (Cycle 2)
Thursday
Box Jumps
Band Pullaparts
Deadlifts
5 x 145
5 x 165
5+ x 185 (10)
5 x 5 x 145
DB incline press
5 x 10 x 35
Walking lunges
5 x 10 x 25
BB curls (empty bar)
15, 15, 10, 10
Deadlifts felt great. Lunges are terrible. BB curls remain difficult.
5/3/1 Hardgainer, W2, D4 (Cycle 2)
Friday
Box Jumps
Press
5 x 65
5 x 75
5 x 85
10 x 5 x 65
DB flat bench
5 x 12 x 35
Band assisted pull ups
10,6,6,6,5,5,4,5,3
100 yrd 105lb farmer carry
8 rds tabata assult bike
100 yrd 105lb farmer carry
Had to squeeze this one in before work. Morning went like this: got on the freeway, realized I forgot my lunch, turned around at the next exit, grabbed my lunch. Headed back to the gym. Supersetted everything. Didnât have time for 20 minutes of prowler, did the carries and bike instead. Made it to work on time! Week 2 done. One to go!
Started reading Super Squats. Gold. It is getting added in after this cycle. The rest of the year will look vaguely like this:
Super Squats, likely more than one cycle (2-3 days/wk with 2-3 days conditioning. Conditioning will mostly be hiking, biking and sandbag work)
-Toward the fall:
BtM
Deep Water beginner-advanced
Deloads between may be more than one week depending on how things line up with travel plans.
6 Likes
If someone were to write a roadmap to Valhalla, it would be this. I am excited for you.
2 Likes
Good thing my sense of humor is borderline macabre. Otherwise, I would not be agreeing with the use of âexcitedâ. Appreciate the support!
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I am a vocal hater of all training, but physical transformation is an exciting premise. I am a total sucker for any movie with a montage where we go from zero the hero.
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Transformation indeed. All that is missing is a song for the montage.
Hubby keeps telling me I am getting big, basically everytime I wear a tank top. Then the other day he said my backside is looking the best it ever has in some unflattering pants I have. Progress folks. Just keep squattingâŠ
One week out from end of Hardgainer photo updates.
1 Like