Warm up/Roll out
Bench – TM=270
x10 – Bar
x 5 – 135 lbs
x 5 – 155 lbs
x 3 – 70% (190 Lbs)
x 3 – 80% (216 Lbs)
x 3 – 90% (243 Lbs)
Joker Sets
x 2 – 100% (270 lbs)
x1 – 105% (285 lbs)
x1 – 115% (300 lbs)
Accessories
DB Dlys – 4 x 10
Push ups – 4 x 10
Dips – 4 x 10
Had another solid lifting session today. Feeling a lot better than I did at the beginning of the week. Today was the last heavy lifting session of the week. The rest of the week will be devoted to working with sub-maximal weight (under 85% of 1RM). For accessories I keep the weight between 30 – 40% of my bodyweight depending on feel. Bodyweight is sitting around 185ish.
Week 3 Day 3
Warm Up
Overhead Squats- 3 x 10
Band Clam Shells- 3 x 12ea
Contralateral Bridge- 3 x 12ea
Core Lifts
Power Clean- work to 3RM, then -5% & -10% for 3, worked to 245lb, drop sets at 235lb and 220lb
Back Squat- work to 5RM, then -20% for 2 x 5, worked to 300lb, drop sets at 240lb
Clean Pull- 3 x 3, sets were at 310lb, 330lb, 350lb
Accessories
KB Front Rack Reverse Lunge- 3 x 6ea
KB Suitcase Carry- 3 x 50yds
KB Clean & Jerk- 3 x 4ea
Completely failed last nights weights session. I assume it was due to lack of calories I had eaten during the day after a difficult AM swim. Therefore I will be doing the work out again, hopefully better fueled so it doesn’t feel like I am lifting the world. I made it through 5 sets but only could manage 7 reps, 6 reps on the middle then 4 on the last set. Then just left, did not even attempt the row.
I am super happy where this little project has gone over the past few weeks. I think that our contributors do a great job and are committed to their fitness and tracking it in this setting. I hope to add a few more contributors over the next month, as well as develop a logo and get some shirts printed. One Love.
There is a chance work is going to get crazy here in the next week so I may have to chill on the swimming, besides from weightless, a 400 LB dead lift is the goal.
Stretch and Roll
Indian Clubs
KB warm up + some pull ups + some presses
Work up to 130 kg Dead lift Then
5 sets of 7 reps @ 130 kg
Brief Pause
5000m row Odd 1000s @ 1:50 Pace, evens @ 1:55 pace
Little bit of legs and abs today. Hadn’t barbell deadlifted in forever so I was happy with the weight I got up to. legs were pretty much toast after that so I did some OH squat working on going ass to grass every rep to emphacize overhead mobility as opposed to trying another heavy lift.
BB Deadlift
10 @ 135
7 @ 195
7 @225
5 @ 275
4 @ 315
3 @ 335
3 @ 335
2 @ 360
1 @ 381
BB OH squat superset DB walking lunges
4X:
X10 @ 115
X6(ea leg) @ 50 (DB each hand)
STANDING calf raises
4×20
ABS
Coming to you from the Bayou…Gonzales, Louisiana. This town is built on Oil and gas and chem production.
Workout was pretty simple. Just wanted to de stress for a half hour or so.
Diet has been steady. I’ve been avoiding fried foods. Opting for that grilled or baked option. Drinking a lot of water as well. Haven’t weighed in in a few days though.
Much better workout than yesterday. Changed and added some exercises to better fit what I want to get better at.
Week 3 Day 2
Warm Up
Clam Shells- 3 x 15ea
DB Sots Press- 3 x 6ea
Muscle Snatch w/ empty bar- 3 x 6
Core Lifts
Snatch Grip Push Press from behind the neck- work to 3RM, then -5% & -10% for 3, worked to 195lb, drop sets at 185lb and 175lb
Snatch Balance- 5 x 3 stay light, did all my sets at 115lb focusing on perfect technique
Accessory Lifts
KB Front Rack Step Up- 3 x 6ea
SA Overhead Squat- 3 x 6ea
Bulgarian Split Squat- 3 x 6ea
The Birthday workout
Its an off day, no lifting. So I’m going to Row and Do arms
Roll out/Stretch
Rowing
Warm up 10 Minutes
All Rowing is to be Done as fast as possible
1000m Row
20 Push ups
750m Row
30 Push ups
500m Row
40 Push ups
250m Row
50 Push ups
Arms
Curls – 4 x 21s
Hammer curls – 4 x 10
Another Biceps bullshit
Tricep Pull downs – 4 x 12
Behind the head Extensions – 4 x 10
Another Tricep Bullshit.
Great swim session this AM. Largely due to good sleep and taking yesterday off.
AM Swim: 3300 Yards
400 swim/300 pull/200 kick/100 scull
9 x 75 (50 free 25 back stroke)
1-3 @ 1:10,1:05, 1:00
4-6 @ 1:05, 1:00, 0:55
7-8 Pull @ 1:00, :55, 0:50
Then
25 Fly @ :30 (90% effort)
3 x 50 Free @ :45
50 Fly @ 1:00 (90% effort)
3 x 50 Free @ :50
75 Fly @ 1:30 (90% effort)
3 x 50 Free @ :55
30 seconds rest
100 Fly (100% effort, I went a 1:01, Colin went a :57, Tito did the breast and went a 1:03)
Then
400 Pull
Then
5 x 100 Kick @ 1:30 (w/ fins but I didnt bring mine, still made the interval though boii)
PM Weights:
Stretch and Roll
Indian Clubs
KB warm up + some pull ups + some presses
Work up to 130 kg Dead lift Then
5 sets of 7 reps @ 130 kg
Brief Pause
5000m row Odd 1000s @ 1:50 Pace, evens @ 1:55 pace
Diet is going well, started around 200 pounds and I’ve made my way down to 195 in 2 weeks. None of my training weights have decreased and I’ve made some strength gains in a few lifts during this time so I think I’m losing fat and not muscle mass, although I doubt I’ll actually put on size due to restricted diet. The main goal is to lose fat without losing muscle I already have. I’m eating roughly 1g of protein per 1lb of body weight with high healthy fat intake and low carb intake. Seems to be working.
DB bench
4×10 @ 75
4×4 as heavy as possible @ 85
Superset first 4×10 with 10 pull-ups between each set
Bent over t-bar rows superset DB rows
Bent rows @ 125, DB rows @ 90
8×6 each
Incline bench, tempo on the negative portion of the lift. Take 3 seconds to go down, tap chest and explode up.
3×5 @ 135
3×4 @ 145
3×3 @ 155
3×2 @ 165
Superset first 4 sets with seated DB shrugs, 2 second hold at the top of the lift x12 @ 65
Cable flyes superset with cable face pulls
4×12
rowing:
10 200m sprint with 1:00 rest between each 200m. Fuck rowing
I have not been very good about recovering post workout and I paid for it in yesterdays workout. Everything felt like garbage. So I will be spending more time stretching and recovering post workout. Also kinda tweaked my knee so I used today as an active recovery and will be back on schedule tomorrow
Week 3 Day 1
Core Lifts
Hip Snatch- work to 3RM, then -5% & -10% for 3, worked to 125lb, drop sets at 115lb and 105lb
Back Squat- work to 3RM, then -20% for 2 x 5, worked to 310lb, drop sets at 250lb
Snatch Pull- 3 x 3 work up to something heavy, sets went 200lb, 225lb, 240lb
