What is Steel, Compared to the Flesh That Wields It?

[Nick]

10 July 2017
Week 4/Day 1

Pull-ups
3 sets x 5 reps x BW

Bench
3 sets x 5 reps x 180lbs

Squat
3 sets x 5 reps x 215lbs

Dead
1 set x 5 reps x 275lbs

Ab Wheel from knees
4 sets x 17 reps
Supersetted with...
Barbell Curls
4 sets x 8 reps x 80lbs

[Nick]

Meat Eater

100 meter sprint
10/10 One hand 50lbs KB swings
Walk back to start point
X 10

24:22 min

Didn't really feel as crushed today...

[Nick]

12 July 2017

Operator
Week 4/Day 2

Pull-ups
3 sets x 5 reps x BW

Bench
3 sets x 5 reps x 180lbs

Squats
3 sets x 5 reps x 215lbs

Deads
1 set x 5 reps x 275lbs

Barbell Curls
4 sets x 8 reps x 80lbs
Supersetted with...
Ab Wheel from knees
4 sets x 17 reps

[Nick]

LSS run.

My GPS got a little wonky, but I think I did a little I've 4 miles in around 35 minutes.

I'm thinking about doing my next 6 week block with 3x days lifting (operator) and 3x days per week LSS running. Sort of a base building concept without having to stop lifting.

[Nick]

Operator
Week 4/ Day 3

Pull-ups
3 sets x 5 reps x BW

Bench
3 sets x 5 reps x 185lbs

Squat
3 sets x 5 reps x 215lbs

Dead
1 set x 5 reps x 275lbs

Ab Wheel from knees
4 sets x 17 reps

Barbell Curls
4 sets x 8 reps x 80lbs

[Nick]

Ran 4 miles, 37:07 min. It was super hot outside. I wanted to do 6 miles, but it just wasn't happening.

I'm feeling the urge to pump up the running mileage again. Whether that will be with another base building, Green, or something else, i'm not sure yet.

[Nick]

Operator
Week 5/ Day 1

Pull-ups
3 sets x 3 reps x BW

Bench
3 sets x 3 reps x 205lbs

Squat
3 sets x 3 reps x 245lbs

Dead
1 set x 3 reps x 310lbs

Ab wheels
4 sets x 18 reps

Curls
4 sets x 8 reps x 80lbs

2 hand KB swings
5 sets x 10 reps x 70lbs ===> this was great! I used my adjustable KB handle, this was the first time I went up to 70lbs. I plan on working up to 10x10 on these and then trying to get under 5 minutes, a la simple and sinister.

[Nick]

Hill sprints, 10x rounds
Times ranged from 60-68 seconds.
Felt good.

[Nick]

Operator
Week 5/Day 2

Pull-ups
3 sets x 3 reps x BW

Bench
3 sets x 3 reps x 205lbs

Squat
3 sets x 3 reps x 245lbs

Dead
1 set x 3 reps x 310lbs

Ab Wheel from knees (between exercises)
4 sets x 18 reps

Barbell Curls
4 sets x 8 reps x 80lbs

2 handed KB swings
6 sets x 10 reps x 70lbs

Felt good

[Nick]

22 July 2017
Operator
Week 5/Day 3

Pull-ups
3 sets x 3 reps x BW

Bench
3 sets x 3 reps x 205lbs

Squat
3 sets x 3 reps x 245lbs

Dead
1 set x 310lbs

Ab Wheel from knees
4 sets x 18 reps

Curls
4 sets x 8 reps x 80 lbs

KB swings (2 handed)
7 sets x 10 reps x 70lbs