9/14 Squat 225x5x3 Bench 195x2, 185x5, 170x5x3 9/17 Press 110x5x3 Deadlift 295x5 Run/walk 10:2 3.6 miles 44:23 The run was easy today, especially after deadlifting. I was able to keep a nice slow pace up and down the hills for 10 minutes at a time. I probably only really needed the first break, but ...

9/13 My first HIC More run/walking... 3:1x6 2. 2.1 miles 23 minutes Interval paces were 1- 8:42 2- 9:07 3- 9:43 4- 10:10 5- 11:03 6- 9:32 Originally I was planning on 8 intervals, but after that 10:10 I figured I would sandbag an interval and do one more full force. My goal for this workout is to ru...

9/12 Squats 215x5x3 Press 105x5x3 Deadlifts 285x5 Feeling a little better. My students always have the best germs in September. I like this dispersing LP into a TB protocol. It's like a block periodization thing. I go away to London next week for a show, when I get back I'm going to Zulu. It's looki...

9/10
MS
Squat 205x5x3
Bench 190z2 stopped due to illness

9/11
Bench
190x3
180x5x3

Treadmill "tempo"
20 minutes starting at 5.0 mph and ramping up to 6.4 - no walking breaks

Back to school stomach virus took the family out for a better part of the week. I'm not sure if I should log the hours spent dry heaving as a core workout or HIC...

9/7
MS
Squat 195x5x3
Press 100x5x3
Deadlift 275x5

9/9
Run:walk 10:2
34ish min 3ish miles
Phone died on route.

Transitioning to continuation

Squat 185x5x3
Bench 185x5x3
Deadlift 265x5

Ye Olde SSLP. Felt good to bench.

Base Building? Week 4 Day 4 Time trial Mile 10:35 warm up 400 - 2:02 800 - 4:41 Mile jog back Because I restarted Basebuilding in the middle of the summer, I haven't really done any HIC yet. This was supposed to be my first workout, a timed mile then some 400s. My phone/stopwatch was insufficiently ...

Basebuilding Week 4 Day 3 Didn't get home yesterday until 1 so I'm going to double to day 75% Squats 175x4,5,5,5 Press 87.5x7x4 Deadlifts 255x5x2 beltless First work set of squats went weird. I hit the rack, and dumped the bar, but I didn't have locks in the sleeve. Oops. I got my proper 3x5 in thou...

Basebuilding
Week 4 Day 2

Run/Walk
(8+2)x3+8= 38 mins 3.2 miles

Knee still feels a little swollen, but running didn't make it worse, so I'll be running again on Friday

Where are you going hiking? I don't know about your programming questions, but after a hard backpacking trip that jacks up my knees, I like a week of recovery where the running is flat and the stairs are minimum. A lighter 5x5 squat workout also helps get the blood flowing and the healing process mo...