Dr. Spaceman's Training Log

[Dr.Spaceman]

Last night - Operator W1, D2:

3 x 5
-DL @ 285 lbs.
-OHP @ 110 lbs.
-Inverted Rows

Initial plan was for 5x5 on deads, but decided to reduce the volume to make sure I recover well. Didn’t want to push too hard in my first week of continuation.

[Dr.Spaceman]

Thursday:
Indoor Power Intervals on the airbike - first three reps were 1 minute and last 2 were 1.5. Survived the 1.5s better than I thought.

Last night:
Operator - W1, D3, 70%

5x5
-Squats @ 205 lbs

3x5
-OHP @ 110 lbs
-Inverted Rows

3 x 60s
-Plank & Shank

Today:
LISS - 20 min bike, 20 min jog

[Dr.Spaceman]

Monday - Operator W2, D1 (80%):

3 x 5:
-Sq @ 235 lbs.
-OHP @ 125 lbs.
Inverted rows

Skipped Tuesday conditioning due to poor sleep/fatigue and rescheduled for Thursday.

Wednesday - Operator W2, D2 (80%):

3 x 5:
-DL @ 325 lbs.
-OHP @ 125 lbs.
-Inverted rows

Tonight - Black:
Fobbit intervals, 20 min - 2 minutes on airbike then 3 reps sandbag (100 lbs.) to shoulder

[Dr.Spaceman]

Friday - Operator W2, D3 (80%):

3 x 5
-Squats @ 235 lbs.
-OHP @ 125 lbs.
-Inverted Rows

Saturday - Black:
Indoor Power Intervals - 5 x 1 min.

[Dr.Spaceman]

Monday - Operator, W3 D1 (90%):
3x3
-Sq @ 265 lbs.
-OHP @ 140 lbs.
-Inverted Rows

Tuesday - was planning on HIC (easy), but had an unexpected schedule and decided to take an extra rest day

Wednesday - Operator, W3 D2 (90%):

3x3
-DL @ 365 lbs. - little surprised at how hard these feeling considering how easy I pulled 500 over the summer. I think it might have been a little bit of a dip from Base Building, but who knows. Not seriously concerned.
-OHP @ 140 lbs.
-Decided to cut pulling exercises out of deadlifts days. Feels like a wise choice.

Tonight - Black:
Indoor Power Intervals - 3 reps @ 60 seconds for a very easy HIC session

Down a couple pounds since starting Operator/Black and feeling very good. Only a slight deficit to focus on gradual weight loss and preserving strength/muscle.