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.
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!
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
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!
This would be outrageous lol.
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!
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!
LMFAO that’s embarrassing. I had no idea it was that many times lol
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.
1 minute continuous l sit? That’s intense.
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
Says 3 days full body is too much. Decides to do 4 days full body. Bold move Cotton!
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
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.
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.
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
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