CD51's log

[CD51]

14 Aug

DL 365x9
DB OHP 65x10,7
Pulldown 170x10,7

Very happy with pulls today. Tough but form was solid. Took three good breaths beteeen 7,8 and 8,9.
OHP and pulldowns will stay at their current weight. I was ok with the effort.

[CD51]

16 Aug

KB Snatch 10x2/2

1.5mile run - 9:57

[CD51]

20 Aug

BP 205x8, 2
Squat 185x10, 10
Sit-ups 50x10, 10

My last warm set on bench was solid and felt great. The work set was out of the groove but I got my reps anyway.

I changed to high bar, ATG squats using a Manta. It will take a little time to adjust but this felt much better in my back and worked the quads well.

I’m traveling so my schedule will be a little off for a few days. I’ll get in a body weight SE and run day. Next lift will be Monday.

[CD51]

24 Aug

Run - 36:20 at around a 7:45 pace

27 Aug

DL 370x6
DB OHP 65x10,4
Pulldown 170x10,5

Pulls were pretty easy. I’ll drop my top set on DL and BP from 8 to 6 reps, keeping my normal weight progression. This should allow a small break in intensity until the weights climb up a bit.

Assistance lifts were good. Staying with the rest-pause scheme for a bit longer as I’ve had good results and continue to progress.

[CD51]

29 Aug

Squats x 25
Pushups x 25
Sit-ups x 25
Chins x 5

TM 1.5mi Run - 9:47
1min at 4mph
3 x 1 min at 8mph w/ 1 min at 4mph recovery

Solid run. I could have held that pace for another half mile for a low 13 min two mile run.

[CD51]

1 Sep

BP 208x6, 3
Sqt 205x12, 6
Shrugs 265x8, 8
Leg Ext 110x10, 8
Leg Curl 65x6, 2

Bench was solid, held back on the reps.

High bar squats are still a little off. I don’t have a groove yet, like each rep is a little different. The second set felt really good.

I felt like adding in some more assistance at least until the main lifts get tough.

[CD51]

3 Sep

KB Complex x 2
Swings x 5/5
Squat x 5/5
OHP x 5/5
Row x 5/5

Stationary Bike
3 min warmup
6 x 30sec sprints w/30sec recovery
7 min steady state

KB Snatch
7 x 3/3 continuous in 2:10

[CD51]

5 Sep

DL 375x6
DB OHP 67.5x9, 3
Pulldown 175x9, 4
WG Tri 80x8, 6
EZ Curl 110x8, 4

I had two pulls left in me, although the second would have been a fight. And good progress on everything else.

I had low expectations for today but had it in my head I was training. I was up at 0530 yesterday, got to sleep at 0330 today and was back up at 0545. The adrenaline kicked in on my last DL warmup.

[CD51]

11 Jan 19

DL 325x3, 355x3, 385x3
DB OHP 55x10, 10
WG Pulldowns 120x10, 10

Since my last post I did an cycle focused on DL in higher rep ranges, working up to a PR 365x12. After that I spent time working on high bar squats, working my way to 245x20. During the last cycle I back off cardio completely and ate to support 20 rep squats. I was happy with the result but it’s time to get the focus back on pulls and conditioning.
I’m taking a couple of sessions getting back into low rep range pulls, sets of 5s and 3s. Training every other day will look like this-

DL + press assistance
SE + pull-ups + run
BP + deadlift assistance
SE+ pull-ups + run

D

[CD51]

13 Jan

KB Snatch 5x3/3 OTM
Pull-ups 3, 2, 2, 2, 2, 2 OTM

Treadmill Run 1.5mile 11:35

Not horrible for not having run in two months but not good either.