Lyon's Log

[SeptentrionaliLyon]

10/7/2023
ARMs/BACK
BW Dips 14-11-12-12
M Pullups 11-11-9-10-10
W Pullups 8-7
Upright Rows 13-11-11@95lbs SS
Band Pullaparts 23-20-20@30lbs SS
Barbell Curls 15-13-13@65lbs

[SeptentrionaliLyon]

10/8/2023
TB OP/PRO B1W3D3
3"Block Pull 1@345lbs, 1@365lbs, 1@385lbs
SSB SQ 3x5@190lbs(75%)
Cambered M BP 5x5@160lbs(75%)
BW Dips 10-10

[SeptentrionaliLyon]

10/9/2023
TB Capacity B2W3D4
LSSRun-7.51miles|Total Time: 1:10:58minutes
AvgPace: 9:27min/mi|AvgHR:144bpm
Armstrong Pullup Program/misc work W1D1
M Pullups 14-11-9-6-7 AMRAPs W/ 90s Rest
BW Dips 10-10-13-12
Upright Rows 12-10-12@95lbs
BandPullaparts 25-25-25@30lbs
I've started the Armstrong pullup program just to see how much i can improve in 6 weeks i really want to max out(25+) the pull-up score on MTIs WLFF assessment.

[SeptentrionaliLyon]

10/10/2023
Armstrong pullup program W1D2
M Pullups 1-2-3-4-5-6-7-8-9-10-8-9-8-7-6-5-4-3-2-1
Start with 1 pullup and rest 10s. Then do 2 pullups to 20 seconds of rest and gradually increase reps by 1 until failure, then decrease reps by 1 until back to 1 rep or failure.
102 reps total

[SeptentrionaliLyon]

10/11/2023
Armstrong Pullup program W1D3
M Pullups 12-10-9 60s rest
W pullups 8-7-7 60s rest
N chins 8-8-8 60s rest
BW Dips 10-10-10
Bandpullaparts 25-25@ Orange mini band

[SeptentrionaliLyon]

10/12/2023
TB Deload
LSS Run-2.75 miles
Cambered M BP 3EMOM for 5M @ 165lbs
Front SQ 1-1-3@185lbs
3"Block Pulls 3EMOM For 5M @275lbs

[SeptentrionaliLyon]

10/13/2023
Armstrong Pullup Program W1D4
M pullups 6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6
60s rest

[SeptentrionaliLyon]

10/14/2023
Starting TMs SBD 265/215/355
TB Fighter B1W1D1
SSB SQ 200lbs(75%) 5x5
Cambered M BP 160lbs(75%) 5x5
3" Block Pulls 265lbs(75%) 3x5
Bandpullaparts 17-16-15@orange mini band
Armstrong Pullup program W1D5
M pullups 14-13-9-9-7

[SeptentrionaliLyon]

10/15/2023
TB Velocity B2W1D1
LSS-5.05 miles|Total Time: 45:23minutes
AvgPace: 9:00min/mi|AvgHR:144bpm

[SeptentrionaliLyon]

10/16/2023
TB Velocity B2W1D2
Peggy's Hills-39:06 minutes
AvgHR: 151bpm|AvgPace: 15:03min/mi
Elevation Gain: 438ft|2.6 miles| 10-pushups at the bottom/10-lunges at the top|
Armstrong Pullup Program W2D1
M Pullups 12-12-10-11-10