Just Another Log

I think if you did really push a 1RM you would hit your goals tomorrow with these kinds of numbers! You’re strong like bull, Nutty.

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Trying to be strong like you man! But no 1RM for me. I’m trying to get to these goals:

Back Squat - 500 @ 5x5
Front Squat - 405 @ 5x5
OH Press - 225 @ 5x10
Chin-Ups - 5x20
200 M Sprint - 25 seconds

If I can do all of that, I’d be one happy camper lol!

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Those are some absolutely insane numbers to hit…

Can’t wait to see you do it. Agree with @littlesleeper , your strong as a bull, this should be fun to watch

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Thanks man! Yeah those are some insane numbers to hit. I don’t think I could will myself to eat enough to reach those numbers, but I will eek out what I can out of my body. I’d be even happy to just stay in maintenance mode for the rest of my life now, but I feel like my body can handle another year of slowly creeping up in strength before I have to make a conscious decision if I want to chase bigger numbers or if I want to use my strength else where.

My friends have been egging me on to practice America Ninja Warrior stuff and give it a run. Once 2019 starts, who knows maybe my goals will switch. Right now I’m just having fun lifting, running, and keeping it simple!

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This would be outrageous lol.

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Shoot for the stars, maybe end up in the sky lol.

Yeah man 225 @ 5x10 would be ridiculous. If I get to 185 @ 5x10 I think my shoulders will still be big haha!

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BACK SQUAT
405x4
405x4
405x4
405x3
405x3

OH PRESS / BB ROW
155x8 / 245x12
155x8 / 245x12
155x8 / 245x12
155x8 / 245x12
155x8 / 245x12
*Going to do 155 @ 5x8 one more time before bumping up the weight.

BACK EXT / AB WHEEL
5x20 each

SPRINTS
4 - 40 yard sprints

NOTES
I drank for 5 days in a row really heavy because of bunch of family and friends were in town. Ate like less than 1000 calories each day. Got 4 hours of sleep each night. Today I felt like shit. The squats were all grinders. I should have lowered to 385 or 365 or even 315 because even 225 felt like a truck to me today. Should have listened to my body, but I was too greedy lol. It’s ok I learned a very good lesson today. Take it easy sometimes!

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Loving the name change frequency! haha

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LMFAO that’s embarrassing. I had no idea it was that many times lol

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TUESDAYS and THURSDAYS will be my new WOD days. I’ve always had an interest in CrossFit but this will be perfect for conditioning. There are a ton of WOD generators online, so I just generate and do one. Here is todays.

4 ROUNDS FOR TIME
12 Burpees
1 minute L Sit
10 KB Snatch each side
20 Second Handstand Hold
20 Wallballs

NOTES
I don’t think I have ever been so out of breath in my life. Everything was on fire today. This is going to take a few weeks of getting use to. I didn’t keep time, but I was laying in a pool of sweat at the end.

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1 minute continuous l sit? That’s intense.

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The first round was a minute straight. Every round after that was my legs drop and I’d have to pick them back up lol. L sits are tough as shit lol

Definitely feel it from yesterday’s WOD.

DEADLIFT
385x8
385x6
385x6
385x6
385x6

BENCH PRESS / PULL-UPS
255x5 / x12
255x5 / x12
255x5 / x12
255x5 / x12
255x3 / x12

FRONT SQUAT
305x4
305x4
305x4
305x4
305x3

SWIM
15 minutes of interval swim sprints

NOTES
After today, I realized I am feeling pretty beat up. I think the full body setups with the weights I am pushing are starting to wear me down, joints and all. After tomorrow I’m going to deload for a week and then get to a Upper/Lower 4 day split. My concept of moving up to 5x8 will still be the same but I think I need a bit more rest in between sessions. Going to listen to my body before it’s too late.

My template will sort of look like:

DAY 1 - Back Squat + RDL + Lower Assistance
DAY 2 - OH Press + BB Row + Upper Assistance
DAY 3 - Deadlift + Back Squat + Lower Assistance
DAY 4 - OH Press + Chin-Ups + Upper Assistance

I was even thinking about messing around with something like this:

DAY 1 - Back Squat + OH Press + Upper Assistance
DAY 2 - Deadlift + Bench Press + Lower Assistance
DAY 3 - Front Squat + Dips + Lower Assistance
DAY 4 - Back Squat + OH Press + Upper Assistance

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Says 3 days full body is too much. Decides to do 4 days full body. Bold move Cotton!

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Lol, it would just spreading out what i do currently to 4 days vs packing it in 3 days. I think because FB splits got me to where I am I’m scared to let go haha!

But you are right, I’m going to do an Upper/Lower. It would be nice to do a bit more assistance for a few cycles. Maybe even only back squat once a week (gasp!)

DAY 1 - Back Squat / RDL + Assistance
DAY 2 - OH Press / BB Row + Assistance
DAY 3 - Deadlift / Front Squat + Assistance
DAY 4 - Bench Press / Chin-Ups + Assistance

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WOD DAY 2

10 Min AMRAP

2 Strict Muscle Ups
2 Deadlift (@ 315)
10 KB Swings
20 Butterfly Situps

I hate crossfit, but I love it at the same time.

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How many rounds?

I have no idea lol. I am not counting anything on these WODs right now. Just going until the timer rings. Felt like 8 rounds though. The 20 butterfly situps it’s hard to go fast lol.

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WEEK 1 - Lower Day 1

BACK SQUAT (ss: Ab Wheel - 5x12, Jumps - 10 total)
405x5
405x5
405x3
405x3
405x3

DEADLIFT (ss: Hanging Leg Raises - 5x10, Jumps - 10 total)
385x6
385x6
385x6
385x6
385x6

WALKING LUNGES (ss: Back Ext - 5x10, Calves - 5x20)
100 total reps

FRAME CARRY
315 x 40 yards
315 x 40 yards
315 x 40 yards

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WEEK 1 - Upper Day 1

OH Press (ss: Pendlay Row - 5x8, Obliques - 5x10)
155x8
155x8
155x8
155x8
155x8
*Can move up weight next week

Incline Bench Press (ss: Chin-Ups - 5x10, Side Planks)
185x22
185x16
185x10

Dips (ss: One Arm Cable Rows - 350 method, Band Pull Aparts - 4x25)
60 total reps

Explosive Push Ups (ss: DB Curls - 5x10)
50 total reps

CONDITIONING
10 Min AMRAP
KB Swings x 10
Burpees x 10

NOTES
The pump was UNREAL! Left the gym looking swole as FUCK! haha

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