16 Jun
KB swing/goblet squats 3x10/10
KB press/row 3x10/10 each arm
5k Run - 21:06
Run was not a max effort but good work, 8.5/10.
CD51's log
Re: CD51's log
18 Jun
DL 285x5, 315x5, 345x5
Reps were all good but felt heavy. Maybe not enough sleep last night.
Bit of a deload this week, 5s for the main lifts and no assistance work. Starting next week I will go back to what I have been doing recently. I will make a change, doing a light conditioning day in between lifting days.
DL+press assistance
Conditioning
BP+DL assistance
Conditioning
I need to try to keep the conditioning days easy, 15-20 minutes of easy cardio with no SE work.
DL 285x5, 315x5, 345x5
Reps were all good but felt heavy. Maybe not enough sleep last night.
Bit of a deload this week, 5s for the main lifts and no assistance work. Starting next week I will go back to what I have been doing recently. I will make a change, doing a light conditioning day in between lifting days.
DL+press assistance
Conditioning
BP+DL assistance
Conditioning
I need to try to keep the conditioning days easy, 15-20 minutes of easy cardio with no SE work.
Re: CD51's log
20 Jun
2 Rounds of
Squats x 25
Pushups x 25
Sit-ups x 25
Chins x 5
2 mile run - 15:58
2 Rounds of
Squats x 25
Pushups x 25
Sit-ups x 25
Chins x 5
2 mile run - 15:58
Re: CD51's log
26 Jun
DL 345x6
DB OHP 55x12, 4
Pulldown 140x11,5
WG Pushdown 70x8,4
EZ Curl 95x8,2
DL and BP will be a single top set of 6, 4 or 2. There should always be at least one rep in the tank in order to add weight for the next block.
Assistance work will be done rest-pause style. I’ll use four movements each session. Progression will be based on hitting my target reps of either 12+6 or 8+4. Squats will be a set of 20.
DL 345x6
DB OHP 55x12, 4
Pulldown 140x11,5
WG Pushdown 70x8,4
EZ Curl 95x8,2
DL and BP will be a single top set of 6, 4 or 2. There should always be at least one rep in the tank in order to add weight for the next block.
Assistance work will be done rest-pause style. I’ll use four movements each session. Progression will be based on hitting my target reps of either 12+6 or 8+4. Squats will be a set of 20.
Re: CD51's log
28 Jun
Swim 15min, did not track distance
Diving tomorrow so I wanted to go light, especially on my legs.
Swim 15min, did not track distance
Diving tomorrow so I wanted to go light, especially on my legs.
Re: CD51's log
30 Jun
BP 200x6
Sqt 205x20
Shrugs 245x12,6
Calf Raise 90x12
Sit-ups 35x12
Bench was solid.
Assistance work was light.
BP 200x6
Sqt 205x20
Shrugs 245x12,6
Calf Raise 90x12
Sit-ups 35x12
Bench was solid.
Assistance work was light.
Re: CD51's log
10 Aug
DL 360x9
BP 200x8, 4
DBOHP 62.5x8,4
Pulldown 170x9,4
Curl 125x8,2
Squat 235x20
Sit-ups 50x12
Haven’t posted in a bit. These are my latest numbers. I should hit my weight/rep goals of 365x8 on pulls and 205x8 in bench in a week or so. And everything else has been progressing as well. I’ll change things to a more strength / SE cluster + conditioning block.
DL 360x9
BP 200x8, 4
DBOHP 62.5x8,4
Pulldown 170x9,4
Curl 125x8,2
Squat 235x20
Sit-ups 50x12
Haven’t posted in a bit. These are my latest numbers. I should hit my weight/rep goals of 365x8 on pulls and 205x8 in bench in a week or so. And everything else has been progressing as well. I’ll change things to a more strength / SE cluster + conditioning block.
Re: CD51's log
12 Aug
55lb KB 2 rounds of -
Swing/goblet sqts x10/10
Press/row x5/5
TM Run 1.5mi - 12:24
Easy day of SE/conditioning to lead into the next block. I’ll try to go easy on the SE/conditioning, although I have little discipline in that regard.
55lb KB 2 rounds of -
Swing/goblet sqts x10/10
Press/row x5/5
TM Run 1.5mi - 12:24
Easy day of SE/conditioning to lead into the next block. I’ll try to go easy on the SE/conditioning, although I have little discipline in that regard.