Decided to make a table of contents for this log for my own sanity.
Pg. 1-3: 5/3/1 28 week program
Pg. 3: cube for strongman (had to cut short)
Pg. 3-4: 4/day split Bodybuilding (not best for goals, but better w/ current schedule)
Pg. 4- current: Complete Power Look Program
Short Term Conditioning Goals:
-2:00:00 Half Marathon
-6:00 Mile
Decided to go ahead and start up a training log. I’m currently running the 5/3/1 28 weeks of training program from Beyond 5/3/1. In October I did SVR, in November I did the BBB 5x10 fsl. I aimed to continue BBB through December but my work and family obligations picked up early in the month and I couldn’t train 4 nights a week without it affecting either. Also had to coast on nutrition and training for a couple weeks due to a stomach flu or something. Back on track now!
Current stats>
Bw: 182 lbs.
Ht: 6 feet
Bf: 13%
Current Training Maxes>
Bench: 215
Deadlift: 330
Squat: 245
Press: 145
Power Clean: 175
Goals for the end of the 28 week program>
Strength: BW Press, 1.5x BW Bench & Power Clean, 2x BW Squat, 2.5x BW Dead.
Conditioning: To keep my German Sheppard challenged on our beach/dune runs.
First day in a commercial gym in about 4 months, thought that rather than waiting for a squat rack I’d have some fun and do things I don’t have the equipment for at home, and save my next 531 day for this weekend.
A) Ascending seated cable row: 12, 10, 8, 6
B) Clean pulls: 5x2 @ 200lbs.
C) Dumbell incline press: 3x12 @ 65
D) dumbell rows: 2x10 @ 95
E) back extensions: 5x10 @ bw
F) ring pull-ups: 3 sets
G) tricep cable pull-downs: set drop set
Squat: 185x5, 207.5x3, 230x7, 185x20
Bench: 160x5, 185x3, 205x5, 160x 19 (rest-pause)
Chins: rest pause, not counted. (Did chins between every set of all exercises)
Dips: rest pause, not counted
*First time trying out a hook grip; hated it. I was much stronger with even a double overhand. My thumb kept slipping and I couldn’t grip the bar well. I’ll keep researching and trying, I want to rule out the technique issue before I look for a weakness/imbalance issue.
*Worked more on technique, slowed down the reps so I could adjust accordingly and observe.
Mountain-biked to the other side of the island, crossed shallow-water inlet, and onto another smaller island. Fairly difficult terrain (road, marsh, sand, water). 2-3 hours round trip.
Should mention that I’ve been recruited by a group of friends for a 15k at the end of March, and thus am upping my endurance training.