Insert Motivational Phraseology Here - KShea's Log

[KShea]

Week 7/Day 3

I actually did a double session back to back, so this came after lifting which is Day 4.

Power Intervals

5x 1 min @ 10.0 speed on treadmill.

3 min rest between sets

Week 7/Day 4

3x4 for all lifts besides DL which was 1x4

Squat: 265 - much easier than Sunday. I'm getting my groove back now.

Bench: 235 - felt great.

Dead: 335 - easy and strong.

[KShea]

Week 7/Day 6:

6.2mi in 58:50...

9:29/mi pace. When I started my one mile run was 9:37... I couldn't be more satisfied with my progress.

Week 8 is going to be a testing week.

Day 1 will be 2x3 squat and 1x amrap... regular 3x3 bench and 2x3 weighted pull up and 1xamrap

I'll test my one mile time on day 2. Day 3 off. Day 4 is bench and deadlift test. Day 6 is 5k test. Then I start continuation

[KShea]

Week 8/Day 1

Squat:
2x3 @ 290
1x8 @ 290

E1RM 367. Down around 40 pounds from my start date. Not happy about that.

Bench:
3x3@ 255 - last set was a grind. Looks like my bench is way down too.

Weighted Pull Ups:
1RM - 45 lb plate

[KShea]

Week 8/Day 2

1 Mile Run Test - 7:28 - Lifetime PR. Better than my pre-TB/BB mile time of 9:37 by 2 minutes and 9 seconds. I'll take it.

[KShea]

Week 8/Day 3:

Squat - 3x3 @ 275 (lightened load because of Deadlift test)

Bench - 2x3 @ 255, 1x4 @ 255 (AMRAP) - Strength is way down.

Deadlift - 425x1 - Down but I'm not too upset with this.

[KShea]

START OF CONTINUATION PHASE: OPERATOR + BLACK PRO:

Cycle 1:Week 1/Day 1:

Max Strength:
Paused Bench: 5x5 @ 185
Squat: 5x5 @ 235
Weighted Pull-Ups: 5x5 @ BW

HIC:
Indoor Power Intervals on Treadmill: 5 sets of 1 minute @ 11 speed w/ 2 minute rest

[KShea]

Cycle 1: Week 1/Day 2

Ex40 mins - 4 miles. Half the run was into a 30mph wind. That was fun.

[KShea]

Yesterday...

Cycle 1: Week 1/Day 3&4:

Did both my conditioning and lifting yesterday as I have plans tonight and won't be able to get the conditioning in...

Day 3:

Squat - 5x5 @ 235 - Felt better than Day 1. Real smooth. Got deep. Great explosive reps.

Paused Bench - 5x5 @ 185 - Good, explosive reps.

Deadlift - 3x5 @ 275 - Easy. But I'm okay with the lighter weights right now. My deadlift improves pretty easily so even light work strengthens it big time. Was able to really focus on exploding off the floor.

Day 4:

5K run - 28:30 (NEW LIFETIME PR)

[BlackPyjamas]

Week 8/Day 2

1 Mile Run Test - 7:28 - Lifetime PR. Better than my pre-TB/BB mile time of 9:37 by 2 minutes and 9 seconds. I'll take it.

Don't know how I missed this. That's a massive improvement, nicely done!

[KShea]

Week 8/Day 2

1 Mile Run Test - 7:28 - Lifetime PR. Better than my pre-TB/BB mile time of 9:37 by 2 minutes and 9 seconds. I'll take it.

Don't know how I missed this. That's a massive improvement, nicely done!

Thanks brother. Appreciated! I lost strength but my improvements in my mile and my 5k are hard for me to even believe.

Cycle 1: Week 1/Day 5:

Squat - 5x5 @ 235 (I'm so glad this 5x5 week is over. Volume drops slightly next week with an intensity increase)
Paused Bench - 5x5 @ 185 - Easy
Pull Ups - @ BW - 5x5 - Much easier than Day 1

Two days off... Tomorrow I'll do some foam rolling and Saturday is my birthday so I'm going to be a fat tub of lard. And I'll enjoy it immensely.