Lyon's Log

[SeptentrionaliLyon]

10/30/2022
TB Velocity W3D1
LSS-6
6.26 miles in 59:40minutes
Avg Pace 9:32min/mi
Avg HR 144bpm.
i was running on fire roads.

[SeptentrionaliLyon]

10/31/2022
SBS Hypertrophy W3D3
Cambered N Pin Press 3x8 1x11 85lbs
3" deficit Barbell Rows 10-10-8 155lbs
Cambered M BP 3x10 1x12 125lbs
Incline Cambered N BP 3x10 1x10 115lbs
Weighted Chins 4x3 1x5(165lbs BW+45lbs added)
100 bw chins i didn't keep track of sets or rest times just aimed for 100 total reps

[SeptentrionaliLyon]

11/1/2022
SBS Hypertrophy W3D4
Highbar SQ 4x3 1x6 200lbs
SLDL 4x5 1x17 215lbs
Weighted Chins 3x8 1x8 (165lbs+30lbs added)
Upright Rows 75lbs 20-14-12-4 (I Could have gotten more on this last set but right now I am just aiming for 50 total reps in as few sets with minimal rest between sets its basically a caveman form of myoreps)
TB Velocity W3D2
800m/5
First 800m: 6:12min/mi lap average pace
Second 800m: 6:20min/mi
Third 800m: 6:40min/mi
Fourth 800m: 6:42min/mi
Fifth 800m: 6:20min/mi
total time was 46 minutes
each of these was separated by walking/jogging 800meters back to the start
in hindsight, i might have rested less since my performance was pretty consistent across the board

[SeptentrionaliLyon]

11/2/2022
SBS Hypertrophy W4D1
Cambered M BP 3x9 1x11 135lbs
CGBP 3x11 1x15 115lbs
Weighted Chins 4x5 1x8(165lbs-bw+25lbs)
Cambered W BP 3x11 1x13 110lbs
3" Deficit Barbell Rows 10-10 155lbs
TB Velocity W3D3
LSS-3
3 miles covered in 27:46 minutes.
Avg Pace: 9:15min/mi. Avg HR: 141bpm

[SeptentrionaliLyon]

11/4/2022
TB Velocity W3D4
LR-10
10.1 miles on MTB trails total time 1:50:38.
Avg Pace: 10:56min/mi
Avg HR 143bpm

[SeptentrionaliLyon]

11/6/2022
SBS Hypertrophy W4D2
CON DL 3x5 1x8 280lbs
SSB SQ 4x7 1x13 160lbs
Weighted Chins 3x9 1x11(165lbs BW+20lbs added)

[SeptentrionaliLyon]

11/8/2022
SBS Hypertrophy W4D3
Standing Pin Press 3x9 1x12 80lbs
Weighted Chin 4x5 1x10 (165lbs+20lbs)
Cambered M BP 3x11 1x14 120lbs
Barbell Row 12-11-13 145lbs
Cambered N Incline BP 3x11 1x13 110lbs
TB Velocity W4D1 Deload
LSS-1.5 mi
Avg Pace: 9:27min/mi
Avg HR: 147bpm

[SeptentrionaliLyon]

11/9/2022
SBS Hypertrophy W4D4
Highbar SQ 4x5 1x11 180lbs
SLDL 4x7 1x15 200lbs
Weighted Chins 3x9 1x11(165lbs+15lbs)
Upright Rows 80lbs 16-12-12-10

[SeptentrionaliLyon]

11/10/2022
TB Velocity W4D2 Deload
LSS-3 Total time 26:43
Avg Pace: 8:54min/mi
Avg HR: 142bpm
The rainy season has begun at least for the next couple of weeks it seems
32 and rainy here we come.

[SeptentrionaliLyon]

11/11/2022
AM
SBS Hypertrophy W5D1
Cambered M BP 3x8 1x11 140lbs
Weighted Chins 4x4 1x5(165lbs+35lbs
CGBP 3x10 1x14 120lbs
Cambered BP W 3x10 1x14 115lbs
Barbell Rows 145lbs 13-12-12
Upright Rows 80lbs 18-12-10-10
PM
TB Velocity W4 D3 Deload
LSS-1.5
Avg Pace: 8:34min/mi Avg HR: 151bpm
I sleeted out halfway through what was supposed to be 3 miles.
Tabata SSB SQ 95lbs
10-8-7-10