Insert Motivational Phraseology Here - KShea's Log

[KShea]

Week 5/Day 3

4.5 mi, 44:47, 9:56/mi

[KShea]

Week 5/Day 4:

2x50 SE circuits

BW Lunges
2 Arm Kettlebell Swings (35lb)
Inverted Row
EZ Curl Bar Military Press
Push Ups

Time: 25 mins

[KShea]

Week 5/Day 6

I did 60 mins and it was a struggle. Slower than I've been running. My body feels like it's been through a war...

60 mins, 5.61 mi, 10:41/mi

Good news I got through the LSS/E part of base building and I'm going back to what I love. Lifting.

[KShea]

Week 6/Day 1

Modifying the BB schedule for these weeks a bit to fit my availability...

Today is my first day back to weights and it was brutal. Absolutely brutal. Used a TM of 90% of my previous maxes, then 75% of that.

Squat 3x5 @ 275. Way harder than I remember it but got it done.

Bench 3x5@ 210. Not as bad as squat!

Pull-Ups 3x5 @ BW. Never maxed on these. Will max week 8 for reps.

[KShea]

Week 6/Day 2

600M Resets

600M run
3-5 min rest

X4

Time: 24:20

That was crazy. Fun as hell. Can't wait for another HIC session tomorrow.

[KShea]

Week 6/Day 3

BOO II:

5 burpees, 400m, 5 burpees, 400m

2-3 min rest

Repeat.

Time: 14:10

This was brutal. Definitely see where my most glaring weakness is.

[KShea]

Week 6/Day 4:

Made a business decision... For squat I'm using 80% of my max as my TM now. Dead and Bench I'll continue using 90% of my max for a TM. I tweaked my hammy running yesterday. Nothing serious, but combined with how difficult Sunday's session was on my legs and the tweak, I think it's best to ease back into my squats.

Squats - 3x5 @ 75% of TM (245 lbs) - Felt really good. Much better. Found the groove a lot quicker than Sunday and stayed in it.

Bench - 3x5 @ 75% of TM (210 lbs) - I didn't note it, but on Sunday and today I did these paused style. Went very well.

Deadlift - 1x5 @ 75% of TM (315 lbs) - Felt great. Grip was a bit off, but give that a week and it won't be an issue.

I'm so glad to be back to the weights.

[KShea]

Week 6/Day 6

LSS

60 min, 6.1mi, 9:50/mi

[KShea]

Week 7/Day 1

3x4 @ 82.5% of lifts

Squat: 265 - squat is coming back. Felt real good.

Bench: 235 - easy. I feel like I lost the least progress on bench with the layoff.

Weighted Pull Ups: BW+10lbs - felt great

[KShea]

Week 7/Day 2

Did it on Sunday a few hours after Day 1. With the eclipse happening tomorrow I'd rather not go blind for a HIC.

600M resets. Much harder than last week. 25:40 to complete 4 reps. Legs were jello. Still, I got it in.