Bodyweight bar dips: 10/10/10
superset with Zercher squat from pins:
5x95#
5x135#
5x155#
Straight bar curl superset with standing tricep extension with 65#: 10/10/10
Conditioning:
100m farmer’s walk with 1x35# kettlebell.
11 rounds of kettlebell throw and retrieve (1 left arm shotput, 1 right arm shotput, 1 KB swing throw, 1 KB double overhand throw, 1 kb swing throw from left side, 1 kb swing throw from right side).
Slow run 1/4 mile
Walk 1/4 mile
11 more rounds of kettlebell throw and retrieve (1 left arm shotput, 1 right arm shotput, 1 KB swing throw, 1 KB double overhand throw, 1 kb swing throw from left side, 1 kb swing throw from right side).
100m waiter carry with 1x35# kettlebell.
Starting cycle 3 off strong, the 10 rep sets were work, but were not super hard, had several more reps in the tank. My daughter worked with me once again, still going strong as well. I’ve tried to get both of my sons to work out with me, and my daughter is being more consistent than either one of them were, so far.
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
10x265#
Press:
5x45#
5x65#
5x95#
5x115#
10x135#
superset with chinups:1/2/3/4/5
and
front squats; 3x 45#/65#/95#/115#/135#
DB single arm press per arm: 3x10x40#
superset with bodyweight inverted rows 10/10/10
and knees to elbows 6/6/6
conditioning:
10x100m sprint, 2:00 rest between sprints.
Another good workout, but I was pretty tired today for some reason. Amber did great again. She deadlifted 5x115#, and pressed 5x70#. She also ran with me a little instead of just walking while I ran. Bonus, Connor the dumbass dog didn’t try to chase the cows today, he’s learning. He did tree a cat, though.
Sort of. On 5’s week and 5/3/1 week I’m going for max reps, with 2 caviats:
Leave 1-2 in the tank, a la original 5/3/1 max rep sets
Cap at 10 reps for 5’s week, and 5 reps for 5/3/1 week. I’m hitting the cap every cycle right now, but as the weights get heavier that will get more difficult.
On 3’s week, I stop at 3 reps, but I do 1-2 joker sets after the top set. Since I always start my cycles with a very conservative training max, this gives me my fix of heavier weights, and keeps me from giving in to the temptation to raise my training max faster than I’m supposed to.
It’s also only sort of a 2 day a week template, I’m not really doing weeks, just training once every 3 days or so. I call it 2 days a week for simplicity’s sake, but I’m finishing a cycle in 16-18 days.
This might be something I’ll steal in the feature.
I’m the same I train every other day but still calling it weeks, when it’s 8 days and if something comes up it 9 or 10 days.
Bodyweight bar dips: 12/12/12
Superset with Zercher squats 3x 95#/135#/185#
Straight bar curl superset with standing tricep extension 65#: 10/10/10
Conditioning: Run 2x800m, 3:00 rest between runs. Average pace 10:33, way better than last time I did half miles.
Amber trained with me again today, she’s being really consistent. Squatted 3x105# today, benched 3x80# today. She has quite a bit more strength to discover in squat, but she’s getting close to her current working max in bench.
superset with chinups:1/2/3/4/6/8/10
and
front squats; 3x 45#/65#/95#/115#/140#/150#/160#
DB single arm press per arm: 3x12x40# (with fat gripz)
superset with bodyweight inverted rows 10/10/15
Forgot the knees to elbows, and no running today on account of it being wet and sloppy out.
Good workout, and the weights continue to go up pretty easily. Amber trained as well, top sets were deadlift 3x125#, press 3x70# (2 1/2 really, she had to push press the last rep). I also put the pull-down attachment back on my rack because jumping pull-ups weren’t really doing much for her, so she did pull-downs and cable rows, really felt it in her back tonight.
Missed my workout that was supposed to be Thursday or Friday, had a nasty cough since Monday night, along with nausea and diarrhea. No fever, so hopefully not the Covid, but taking it easy and staying away from people just to be conservative. I’ll get back at it soon enough, hopefully.
Healthy again, and feel pretty good, so continuing my cycle where I left off instead of resetting. Pretty sure what I had was just a flu, never had more than minor fever, the cough was my biggest problem, along with nausea and diarrhea. 2 week quarantine was just due to an abundance of caution, didn’t want to spread whatever I had around.
Bodyweight bar dips: 12/12/12
Superset with Zercher squats 3x 135#/155#/185#
Curl superset with standing tricep extension with 65# straightbar: 10/10/10
Conditioning: 3x 400m run, 2:00 rest in between. Splits were 2:35, 1:55, 2:40. First split was nice easy warmup pace. Second split was pushing as fast as I could maintain. Third split I was gassed and slow.
First day back after 2 weeks off, and I actually felt pretty strong until I ran out of gas at the end of the running. Amber said she thought I did 6 reps at 265# on the squat, but I’m not going to count a rep that may or may not have happened. Plenty in the tank on the top sets of squat and bench, though.
Amber did 5x100# on the squat, and 5x70# on the bench. I’m telling her she needs to start keeping her own log, even if it’s only on paper, but haven’t got her to buy into it yet.
The wife and I had the same symptoms at the same time, but tests are hard to come by in the U.S. unfortunately. I should call the county health center and see if they do antibody tests, though.
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
3x265#
5x295#
Press:
5x45#
5x65#
5x85#
5x105#
3x125#
5x150#
superset with chinups:1/2/3/4/6/15
and
front squats; 3x 45#/65#/85#/105#/125#/150#
DB single arm press with fat gripz per arm: 3x12x40#
superset with bodyweight inverted rows 12/12/12
and knees to elbows 6/6/6
conditioning:
100m sprints, 1:30 rest between sprints. 5x sprints, 5x slower runs because my left hamstring started cramping after the 5th run, so I just stretched between runs and slow ran to loosen it up. Maybe sprinting on the same day I’m doing deadlifts isn’t the best plan.
Amber did 135# on the deadlift for 8 reps, or ‘leveled up’ to one plate as she put it, since she’s a gamer geek like me! Also did 3 reps at 75# on press (2 strict, 1 push press), and went up from 20 to 25 kilos on her lat pulldowns she’s doing instead of chinups and bodyweight rows. Also while I was running, she walked with a 20# weight vest and simultaneously farmer’s walked a 10# dumbell, changing between grips through the walk. She’s continuing to kick ass!
