Nicaka Training

[Nicaks]

38 years old, father of 4, educator in autism population. Been lifting for quite a while. Have been running TB for about 2 years with a few brief adventures in 5/3/1 OG, few other brief programs.
Found TB after looking for something to work concurrently with cardio and strength. Currently in week 2 of Operator Primary/secondary. Cardio has been a lot of weighted vest walks, with the weekly hills/fast 5.

6/10
Bench: 65% 145# spoto press 1x5, 3x10, 1x8 (pumped up!)
Squat: 135x5, 205x3, 225x1, 245x3, 265x3
Deads: 225# 1x5, 1x5 w/shrug.

6/11
Fast 5, 27ish.

6/12
Deads with shrugs: worked up to 275x3, not a grind.
Squats: viktos shoes felt great, 185# 3x5
Spoto cg: 5x10@145#.

6/13
3 mile weighted vest, 45ish

6/14
Tired!
Bench: 135x5, 155x3, 170x3, 185x3 (fast!), 205x3
Deads with shrugs: 240# 2x5
Squats: 3x5 @ 200#. CAT

[Nicaks]

6/15
35:00 weighted vest

6/16
Squats: 135x5, 135x3, 205x3, 225x1, 255x1, 275x3
High pull: 185# 3x5
Spoto press: 155# 4x10

6/17
Lss,4.36 miles, 50: ish

Feeling good.

[Nicaks]

6/18
Deads: worked up to 300#x3.
Spoto Press: 155# 3x10, 2x8
Squat: 200# 3x5
Chins-toes to bar 3x5

6/19
600m resetsx4
Smoked!
Not sure if these are the best for me right now. Absolutely destroys me the rest of the day.

6/20
W3
Bench: 185x3, 205x3, 205x3, 205x3
Deads: 255# 3x5
Squat: 215# 3x5
Pull ups-toes to bar- 3x5

6/21
2 mile jog then 1.5 coopers test.
11:35 1.5 time. Think around 44 vo2 max. Could have gone faster. Was also windy outside. Check again in a month.

6/22
C1W3 primary/secondary
Squat: 275# 3x3
Spoto bench: 165# 2x10, 1x8, 1x6,1x7
Pull ups-toes to bar- 3x5

[Nicaks]

5

6/23
Lss 30:00

6/24
W3
Spoto press: 165# 3x10, 1x8, 1x9
Deads: 300# 3x3
Squats: 215# 3x5
Pullups-toes to bar: 4x5

6/25
Weight vest walk 3.00

[Nicaks]

Entire family down with illness

7/1
C2W1 primary/secondary
Still dragging a bit but wanted to do some work.
Squats: worked up to 275x3
Deads: 5x3 @ 215. Alternated sumo/conventional
Spoto: 145# 5x10
Chins to l sit: 3/4x5

7/2
Tempo run, 3.1 27:08. Goal was 9:00 miles.

7/3
OHP: 100# 5x10
Deads: both sumo and conventional 300#x3
Paused squats: 185# 3x5

[Nicaks]

7/5
Kettlebell fun for 25ish, lunges to presses with half snatches and ful snatches and squats.
Later: 5x5 l sit to tuck press on paralletes.

7/6
Fun run, 3.0 w/100 pushups

7/7
C2W1 primary/secondary
Atg paused squats: 185# 3x5
Wide stance deads: 225# 3x5
Bench: 195#x5
Pull-up-toes to bar: 3x5

7/9
Fun run, 3.7 miles, 45:27, 5x20 pu, 5x10s l sit.

7/10
C2W2
Ohp 70%: 105# 5x10
Power curl: 95$ 4x10
Squat: 265x3. Going much further than parallel with narrow, more upright stance.
Chins -toes to bar: 4x5
Great workout

7/11
Fun run, 3.7 miles 45ish, 5x20 pu, 5x10s l sit