Insert Motivational Phraseology Here - KShea's Log

[KShea]

Cycle 1: Week 3/Day 3:

Squat: 5x3 @ 300

Paused Bench: 5x3 @ 235

Deadlift: 1x5 @ 345, 1x1 @ 410

[KShea]

Cycle 1: Week 3/Day 4:

LSSx30 mins

[KShea]

Cycle 1: Week 3/Day 5:

Squat - 5x3 @ 300 lbs - Felt heavy... I'm only about 9 hours off of my run last night, though. And accumulated fatigue of 8 weeks of BB and 3 more weeks of continuation has caught up to me... I'm okay with that though. Fatigued state lifting is going to make me stronger. I plan a deload after Week 6 of Cycle 1 for a much needed break for my body.

Paused Bench - 5x3 @ 235 - Last two sets felt heavy. But the paused style is something I've never really done. So backing off a little bit on the weight and focusing on paused reps is likely to help me bust through my 315 plateau that I've been at for years

Weighted Pull-Ups - 5x3 @ BW + 20 lbs - Felt good.

[KShea]

Cycle 1: Week 4/Day 1:

Yesterday...

75% of 90% of e1RM week... so it's lighter but the volume is higher. I think I dread these lighter weight weeks more than the heavier weeks!!!

Paused Bench: 5x5@195

Squat- 5x5 @250

Pull-Up- 5x5 @ BW

8x1 min rounds on the heavy bag just because

[KShea]

Cycle 1: Week 4/Day 2

LSS x 55 mins (5.5 mi)

Heart rate was steady between 140 and 154

[KShea]

Cycle 1: Week 4/Day 3:

Squat - 5x5 @ 250

Paused Bench - 5x5 @ 195

Deadlift - 3x4 @ 280

[KShea]

Cycle 1: Week 4/Day 4:

(Yesterday)

3 sets of 200Mx3 reps, 30 seconds between reps, 2 minutes between sets

This was brutal.

[KShea]

Cycle 1: Week 4/Day 5:

Squat - 5x5 @ 250

Paused Bench - 5x5 @ 195

Pull-Ups - 5x5 @ BW

[KShea]

Cycle 1: Week 5/Day 1

Yesterday...

Paused Bench - 4x4@225
Squat - 4x4 @ 285
Weighted Pull Up - 4x4@BW+10

Heavy bag/jumping jack ladders
1 min heavy bag
50 jumping jacks
1 min HB
40 jumping jacks
1min HB
30 JJ
1 min HB
20 JJ

Then work myself back up the ladder

Cycle 1: Week 5/Day 2

30 min run for 3 miles

[KShea]

Cycle1: Week 5/Day 3:

Squat - 4x4 @ 285

Paused Bench - 4x4 @ 225

Deadlift - Was supposed to be 2x4 @ 330, but I felt damn good during warm ups and the first set of 330x4...

So I hit that and went to 405. Crushed it.

My e1RM after BB was way down... around 425, It was 455 before I started BB and 15 pounds heavier than where I'm at now. So... I decided I was going to try 455 for giggles because I felt so good.

Absolutely destroyed it. Had another 20-30 lbs in me today if I pushed it. VERY soon I will be making 500# my personal bitch... No chalk, no straps... Just me, my belt and the loaded bar.

Then I did 1500M of rows 50m hard, 100m slow, 3 minutes of jumping rope and a light 5 minute jog.

Now I'm doing reps of eating a Chipotle Double Chicken Bowl.