T Nation

RedFive Log 1

Age: 21
Height: 5’10
Weight: ~190 lbs

Best Lifts:
Squat: 315 lbs
Bench: 235 lbs
Deadlift: 380 lbs
Press: 165 lbs

Monday 5-5-14

1.5 Mile ruck with 50 lbs.


WARM-UP:

Agile 8

STRENGTH: Giant set

Squat: 225x3, 245x3, 265x3, 275x3, 275x3, 275x3, 245x3, 245x3
DB Rows: 90x10, 90x10, 90x10, 90x10, 90x10,
Bench Press: 175x3, 185x3, 195x3, 200x3, 200x3, 200x3, 185x3, 185x3

Hanging knee raise: 15, 15, 15, 15, 15,

NOTES:

-Coach wanted to mop the floors during open gym hours so there was no time for a proper warmup.
-I possibly could have gone up in weight, but was happy with the lifts anyway as they were a little higher than last week. I am still recovering from the food poisoning I got this weekend so the overall workout lacked intensity. I should be good by tomorrow though.

I’m Excited!

Good to see you here! Keep me accountable will you?
I really appreciate all of your help and your logs.

Tuesday 5-6-14

INSERT:
4:00 bike tabata

STRENGTH: Giant set
Straight-Leg Deadlift: 225x3, 245x3, 265x3, 265x3, 265x3, 245x3, 224x3,
Press: 115x3, 125x3, 135x3, 135x3, 135x3, 125x3, 115x3,
Shrugs: 225x3, 245x3, 265x3, 265x3, 225x3, 225x3, 225x3,
Rollouts: 5, 5, 5, 5, 5

ASSISTANCE: Super set
Lateral Raises: 3x12, 15lbs
DB Hammer Curls: 3x12, 25lbs

EXTRACT:
4:00 bike tabata

NOTES:
-I felt a lot better today and my appetite is back which is very good.
-the inserts/extracts really change the goal of the workout to just try and finish?.I need to work on my conditioning more.
-I have never done SLDL before, and I really liked them. Hopefully it will help get my Deadlift over 400 soon.
-Not sure if I’m a fan of the shrugs or not yet, I might substitute them for more pull-ups

Wednesday 5-7-14

3 mile run


Foam Rolling/Stretching

Thursday 5-8-14

1.5 mile ruck with 50 lbs.


INSERT: Barbell Complex (45x10, 65x10, 85x10) 1 minute rest

Row
High Pull
Front Squat
Push Press
Back Squat
Good Morning

STRENGTH: Super sets
Front Squat: 175x3, 185x3, 195x3, 205x3, 205x3, 205x3, 195x3, 185x3, 185x3
Incline Bench: 155x3, 165x3, 175x3, 185x3, 185x3, 175x3, 175x3, 165x3, 165x3

Barbell Rows: 135x3, 155x3, 175x3, 195x3, 195x3
Decline Situps: 10(behind head)x10, 10, 10, 10, 10

EXTRACT:
I did not know that the gym was closing early today, didn’t have time to do the complexes again, so I decided to run home which is about 1 mile up a steep hill.

NOTES:
-Awesome day at the gym! I hit all the weights I wanted too and felt good about every rep. The workout was intense and I sweated enough to get a lot of stares.
-I was experimenting with the rows today since I haven’t done them much in the past. I settled on a deadlift stance and grip (I row from the floor, every rep explosively as I can). I would have finished but I ran out of time. The school doesn’t close until tomorrow but the gym still closes early today?I guess that makes sense.
-I’m of to go stretch now

Great Job Brother!

Thank you Alpha!

Friday 5-9-14

INSERT:
Row 400 meters
25 pushups
25 knee grabs
Repeat for a total of 4 times through as fast as possible

STRENGTH: Giant Set
Deadlift: 225x3, 275x3, 315x3, 335x3, 315x3, 335x3, 315x3,
Chins: 20x3, 30x3, 40x3, 50x3, 50x3, 40x3, 30x3, 30x3
Dips: 20x3, 30x3, 40x3, 50x3, 50x3, 40x3, 40x3, 30x3
Pallof Press: 5ea., 5ea., 5ea., 5ea., 5ea., 5ea., 5ea.,

EXTRACT:
Row 400 meters
25 pushups
25 knee grabs
Repeat for a total of 4 times through as fast as possible

NOTES:
-The deadlift felt really heavy today but I still got them all up. It may be a little lofty, but I would really like to pull 405 by the end of the summerâ?¦
-The chins and dips felt good.
-Didn’t have time for the ruck today because I had to pack, drive home, and socialize with my family. It’s good to see them.

I had to attend a funeral, so my weekend has been a little crazy.
Here is what I got in.

Saturday 5-10-14

3 mile run

Sunday 5-11-14

STRENGTH: Super Sets
Squat: 235x3, 255x3, 275x3, 275x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3
Bench: 175x3, 185x3, 195x3, 205x3, 205x3, 185x3, 185x3, 185x3, 185x3, 185x3,

DB Row: 90 lbs. 5x10
Knee Ups: 5x15

Monday 5-12-14

2 mile ruck with a 40lb vest

Kettlebell work at the park with two 55lb kettle bells

One handed farmers walk 50 yards down back twice alternating hands every 50 yards
One handed waiters walk 50 yards down back twice alternating hands every 50 yards
One handed overhead walk 50 yards down back twice alternating hands every 50 yards
repeat everything above
two handed farmers walk down, two handed waiters walk back (repeat 5 times)
as little rest as possible for everything
took about 30 minutes

Tuesday 5-8-14

2 mile ruck with a 40lb vest


INSERT: I went to the track and did the followingâ?¦
20 pushups then immediately sprinted the straight away, then walked the curve
5 times total

STRENGTH: Giant set
SLDL: 235x3, 255x3, 275x3, 275x3, (switched to RDL) 245x3, 225x3, 225x3, 225x3
Pullup: 5, 5, 5, 5, 5, 5, 5, 5
Press: 115x3, 125x3, 135x3, 145x3, 135x3, 135x3, 135x3, 125x3
Decline Situps: 10(behind head)x10, 10, 10, 10, 10, 10, 10, 10

EXTRACT:
Same as insert

NOTES:
-I like RDLs much better and will keep those.
-The press felt good and light.

Thursday 5-15-14

2 mile ruck with a 40lb vest


INSERT: all with two 40lb kettlebells
10 double hand swings
10 double bell front squats
10 double handed jerks
rest 1 minute
repeat twice more

STRENGTH: Giant set
Front Squat: 185x3, 195x3, 205x3, 215x3, 205x3, 205x3, 195x3, 195x3, 185x3, 185x3
Chins: 25x3, 35x3, 45x3, 55x3, 45x3, 45x3, 35x3, 35x3, 25x3, 25x3
Incline Press: 165x3, 175x3, 185x3, 195x3, 185x3, 185x3, 175x3, 175x3, 165x3, 165x3

EXTRACT:
20 turkish getups alternating hands as fast as possible with a 55lb dumbbell

NOTES:
-Everything felt good today, got all of the weights up. Nothing really else to report.
-Been reading a lot lately from old time strongmen like Sandow and Saxon. It’s really fascinating stuff. That was the reason I decided to play with the kettlebells today.