P&FLT - c2w2d2
Monday - 26 July 2021
Workout: Extra conditioning, 1130-1150 (20 minutes)
200 1-pump burpees - 8x25, 25-second rest between
Some calories, a brief reset, then knocked these out. Went much better than yesterday. Mostly just glad I don’t have to work in the yard the rest of today!
P&FLT - c2w2d3
Tuesday - 27 July 2021
Workout: Squat, 1055-1155 (60 minutes)
Warm-up
Throws + jumps
Begin: 1108; End: 1153; Duration: 45 minutes
Squat - 85x5, 110x5, 130x5 | 155x5, 180x5, 200x5 | (155x5)x7
HLR - 20, 18+2, 16+4
Dip - BW - 25, 25
Chin-up/pull-up - BW - 9/(8+1) + 4/4, 6/(4+2), 6/(3+3), 6/(4+2)
Pushup - 35, 15
Band pushdown - red - 25, 15+8+2
Went into this workout really amped and got a huge adrenaline rush during jumps just prior to diving in. That lasted until just after the second set of dips, and then I crashed—evidenced by the horrible performance with chin-ups/pull-ups today. I almost didn’t squeeze everything into the 45-minute window, and I was so wiped out by the end I had to break up the last set of band pushdowns.
That’s kinda weird, because I ate like a monster yesterday: I was shoveling down food (pretty good, too, just one Oreo cookie) from about 1700 until bedtime, and my legs felt fresh for the first time in a few days upon waking. Not sure what brought on the adrenaline, but the crash isn’t surprising. The squats went well, even if 200 and the supplemental sets felt way heavier than they should have, and I still got a good pump.
Sled push to follow later this afternoon.
P&FLT - c2w2d3
Tuesday - 27 July 2021
Workout: Hard conditioning, 1455-1510 (15 minutes)
Sled push - 16x50 yds, 90 + sled = 177 lbs
Goal: 15:00; Time: 13:10
Some days are just a slog, and it’s seems like those are Tuesdays for me. But kinda like the burpees, I just have to will myself to put one foot in front of the other and get it done.
The fact that I waited until it was 90 F with the sun at its high point for the day didn’t help… 'Cause you know, sometimes you just have to increase the suck.
P&FLT - c2w2d4
Wednesday - 28 July 2021
Workout: Easy conditioning + calves, 0800-0910 (70 minutes)
Weighted vest walk - 18 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 9:05
Weighted vest walk - 18 kg - 15 minutes (from park)
SL CR - mtor - L/R - 20x6, 25x6 | 30x6 + isofail: 32s
Jump rope tabata - 8x20/10 - 2 rounds, 90 seconds rest between
Fasted. Pretty convinced last week’s run was, in fact, 10 laps: wasn’t pushing at all today, and I came in at just over 1 minute per lap on average. Anyway, it was a good morning.
P&FLT - c2w2d4
Wednesday - 28 July 2021
Workout: Extra conditioning, 1055-1130 (35 minutes)
Nish WOD - for time: 15:05
Buy-in: 39 burpees
11 rounds of:
a) 3 pull-ups
b) 8 push-ups
c) 7 air squats
Buy-out: 81-second plank hold
161 1-pump burpees - 7x23, 23-second rest between
BPA - red - 10 high + 10 mid + 10 low
So I’m horrible at Pwn’s demonic conditioning: I plan this stuff out in advance, and I tend to do the same things for any particular day of the week. But today I wanted something different, and this Nish WOD complemented my planned burpees nicely.
Nish is for time, but I wasn’t in a hurry. Did the pull-up/push-up/air squat rounds EMOM, which left about 25-30 seconds for rest between rounds. Could definitely compress that if I felt like pushing the time. Did the burpees ChongLord-style and the pull-ups strict (alternating between narrow and wide neutral grips, supinated grip, and pronated grip).
Finished off with the remaining burpees (so 200 total for the day) and some BPAs. I should do more sets of those, something like 3-5 sets of 8-10 reps at hi/mid/low, but this was a good first step in adding that low impact work for extra back volume discussed earlier in the week. (Still want to get some front-loaded carries into the mix, too.)
That’ll probably be it for today, but it was a good day and I’m happy with the work.
P&FLT - c2w2d5
Thursday - 29 July 2021
Workout: Bench, 0825-0920 (55 minutes)
Warm-up
Throws + jumps
Begin: 0839; End: 0919; Duration: 40 minutes
Bench - 80x5, 110x5, 130x5 | 155x5, 180x5, 200x5 | (155x5)x7
BPA - red - 30, 20
Bulgarian split squat - L/R - BW - 20, 20
Pull-up/chin-up - BW - 9/9 + 5/5, 7/(5+2), 6/6 + 3/3
OA row - L/R - 35 - 25, 25
KB swing - 20kg - 25, 25
Upright row - 30 - 25, 25
Not much to say with this one: went well overall, bench was light throughout, assistance was good, made some progress in early sets of pull-ups/chin-ups. Basically just chugging along…
Trying the Cooper WOD later today, just for another change of pace. Plus it incorporates half of today’s prescribed burpees, so that’s good. It seemed like a good idea when I wrote it out yesterday, but I’ll admit I’m a little nervous about it now. I’ve been eating big the past two days (including some junk, I’m afraid), so that should help. And I’ll rest up in the remainder of today to crush deadlifts tomorrow.
P&FLT - c2w2d5
Thursday - 29 July 2021
Workout: Extra conditioning, 1000-1035 (35 minutes)
Cooper WOD - for time: 22:19
10 rounds of:
a) 10 burpees
b) 10 air squats
c) 10 push-ups
d) 10 sit-ups
100 1-pump burpees - 2x50, 50-second rest between
Like Nish, Cooper is for time, but I wanted clean, crisp reps and so, once again, did not hurry. I guessed it would take me about 20 minutes to complete, so I was a little behind that guess, but I bet I could push hard enough to get it done within 20 minutes if that was an actual goal.
Finished off burpees in 2 sets of 50 immediately following last round. All that’s left now is to rest up for tomorrow.
Edit: Not sure if it was conscious or not, but I didn’t do any extra BPAs with this workout (probably because I did prescribed sets earlier this morning). Anyway, had a few minutes, so I went ahead and did some more:
BPA - red - 3x(10 high + 10 mid + 10 low)
And now that’s it for the day.
P&FLT - c2w2d6
Friday - 30 July 2021
Workout: Deadlift, 0800-0900 (60 minutes)
Warm-up
Throws + jumps
Begin: 0817; End: 0859; Duration: 42 minutes
Deadlift - 100x5, 125x5, 155x5 | 180x5, 210x5, 235x5 | (180x5)x7
Ab wheel - ramp (8) - 20, 20, 20
Dip - BW - 25, 25
Chin-up/pull-up - BW - 9/9+5/5, 6/6, 6/6, 6/6
Push-up - 35, 15
Cable crunch - 30 - 35, 15
Good day, everything moved well: ate big (and squeaky clean!) yesterday, got some good rest. Ab wheel was okay, but can’t get lazy—focusing on that bracing is key. Went with 30 lbs and 3231 tempo on cable crunch this week, but still need to add more weight—probably take it up to 40 lbs next week and try 3331 tempo or something. Chin-ups/pull-ups felt strong today.
Sled work later, but have some appointments and errands to run first.
P&FLT - c2w2d6
Friday - 30 July 2021
Workout: Hard conditioning, 1300-1325 (25 minutes)
Sled push - 16x50 yds, 90 + sled = 177 lbs
Goal: 15:00; Time: 12:23
BPA - red - 3x(10 high + 10 mid + 10 low)
Found some pent-up emotion this afternoon, took it out on the sled. 12:23 isn’t totally amazing or anything, but it beat Tuesday (which is typically true for Fridays) and even last Friday (for which the sled workout felt particularly good, as I recall).
Did the extra BPAs while I caught up on email, about 3 minutes between sets. Last set was harder than it should’ve been.
P&FLT - c2w2d7
Saturday - 31 July 2021
Workout: Easy conditioning + calves, 1140-1305 (85 minutes)
Weighted vest walk - 18 kg - 35 minutes
Bike@120 bpm - 15 minutes
SL CR - mtor - L/R - 20x6, 25x6 | 30x6 + isofail: 34s
Jump rope tabata - 8x20/10 - 2 rounds, 75 seconds rest between
Fasted. Yes, I didn’t start until 1140, only just finished at 1305, and I haven’t eaten anything since dinner yesterday. My head still isn’t on quite right, and I just haven’t felt like eating. Oh, and we had another swim meet this morning (final one for the long course season), so our schedule is off again. Good news is, now that this workout is over, I am getting hungry.
Everything went just fine considering. More work, including burpees, to follow at some point later this afternoon.
P&FLT - c2w2d7
Saturday - 31 July 2021
Workout: Extra conditioning, 1530-1615 (45 minutes)
Nish WOD - for time: 13:19
Buy-in: 39 burpees
11 rounds of:
a) 3 pull-ups
b) 8 push-ups
c) 7 air squats
Buy-out: 81-second plank hold
161 1-pump burpees - 7x23, 23-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)
Nish again, because I lack creativity. Really I just wanted some more pull-ups before traveling for the next several days. Improved the time by going at something less than EMOM today.
No rage, no emotion this afternoon. Just… exhaustion. Glad that’s done. Hopefully I sleep soundly tonight so I can try again tomorrow.
@throwawayfitness - I know you’re radio silent these days, and I know why. But I’m wondering how you’re doing nonetheless. Pop in if you’re getting notifications and let me know how those squats are going, my man!
thanks for wondering. Things are going well. Finished up my 30-day squat program and went back to my PPL. Shoulder at 80%. Can’t wait to post pics after the cut. going to be shocking.
Thanks for dropping in! Glad things are going well.
Can’t wait to be shocked!
The shock master
Good to see you about mate
P&FLT - c2w2 - summary
Training went pretty well overall this week. It was a 5s week, so the weights were lighter and everything moved pretty easily. Conditioning, etc. was good, too; I like the addition of some WODs that complement the burpees with other moves—variation is good, even if it’s something with which I have to be deliberate for awhile until it becomes natural.
Eating clean this week was challenging: turns out the banquet for the kids’ summer swim league on Tuesday night brought the pizza and cupcakes I was whining about last Sunday (and that was after a proper dinner), I got derailed with some junk the following evening, and then my wife’s birthday on Friday led to ice cream cake for the next two days. Didn’t binge on any particular day, just didn’t make great choices w.r.t. nutritional value of some inputs. Need to reset and refocus again before crap becomes a habit.
Travel this week throws a wrench in things: no gym, and not much time for even makeshift workouts. I will have a set of 20-lbs DBs, a 20-kg KB, and a band, so I’ll see what I can do.
re: Cycle 2. I’m done with 2 of 3 weeks, but at this point I am leaning toward just restarting it when I return. Going straight into a 1s week after a week of (minimal) non-barbell work probably isn’t the smart choice. I was thinking of re-running P&FLT after a 7th Week and the anchor, or at least something very much like it (maybe 5s PRO with 5x5 FSL and continuing to superset main/supplemental lifts with assistance work) while I push my conditioning anyway, so what’s another 3 weeks of P&FLT? Probably just what I need, actually.
Eating proper clean while I’m away will be challenging as well, so really this coming week is about minimizing damage and being ready to reset upon my return.
In all other respects, however, the trip actually does come at a good time. I should be able to clear my head, reset emotionally, enjoy my family, and come back ready to dig in before we transition to fall activities like back-to-school prep, etc.
So the goals for this week are minimal and highly non-specific:
Wow, okay—this post is too long, that’s more than enough for now.
Oh I can’t believe you brought him up
