12/11/2022
SBS Hypertrophy W8D3
Pin Press 3x9 1x11 85lbs
Cambered M BP 3x11 1x14 125lbs
Weighted Chins 4x4 1x8(170lbs+25lbs)
Upright Rows 80lbs 16-10-10
Lyon's Log
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/12/2022
TB Velocity W8D2 Deload
LSS-4
4 miles in 37:43
Avg Pace: 9:26min/mi
Avg HR: 144 bpm.
TB Velocity W8D2 Deload
LSS-4
4 miles in 37:43
Avg Pace: 9:26min/mi
Avg HR: 144 bpm.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/18/2022
TB Velocity W9D1
LSS-7
7.06 miles in 1:09:03.
Avg pace: 9:47min/mi|Avg HR: 141bpm
TB Velocity W9D1
LSS-7
7.06 miles in 1:09:03.
Avg pace: 9:47min/mi|Avg HR: 141bpm
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/19/2022
Bromley DUP W1D1
Highbar SQ 2x12 155lbs
Cambered M BP 3x8 135lbs
Conventional DL 4x5 290lbs
Weighted Chins (168lbs+0lbs) top set of 18/12-12-12
I am swapping programs I am going to do Alex Bromley's DUP program instead with pullups added along with Jim Wendler's recommended accessories work IE 50-100 reps of a push, pull, single leg/core/low back movement.
the main reason for switching is quite frankly boredom. While quite good I am getting bored as crap running the SBS programs.
The second reason is I would rather only train three times a week since Velocity is only gonna get more difficult.
Bromley DUP W1D1
Highbar SQ 2x12 155lbs
Cambered M BP 3x8 135lbs
Conventional DL 4x5 290lbs
Weighted Chins (168lbs+0lbs) top set of 18/12-12-12
I am swapping programs I am going to do Alex Bromley's DUP program instead with pullups added along with Jim Wendler's recommended accessories work IE 50-100 reps of a push, pull, single leg/core/low back movement.
the main reason for switching is quite frankly boredom. While quite good I am getting bored as crap running the SBS programs.
The second reason is I would rather only train three times a week since Velocity is only gonna get more difficult.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/20/2022
TB Velocity W9D2
TPO 3-4
1 mile warmup|Avg Pace: 9:46min/mi|Avg HR: 145bpm
3 miles @ TPO pace|Avg Pace 7:28min/mi|Avg HR: 166bpm.
TB Velocity W9D2
TPO 3-4
1 mile warmup|Avg Pace: 9:46min/mi|Avg HR: 145bpm
3 miles @ TPO pace|Avg Pace 7:28min/mi|Avg HR: 166bpm.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/21/2022
Bromley DUP W1D2
SQ 3x8 @ 180lbs
Cambered M BP 4x5 @ 145lbs
Con DL 2x12 230lbs
Weighted Chins (165lbs+0) Topset of 12/8-8-8
The garage was freezing today even with the heater on it didn't get above 25 degrees, but at least I was productive so that's nice. Really liking the DUP setup after doing 6-week waves with very little variation for months.
Bromley DUP W1D2
SQ 3x8 @ 180lbs
Cambered M BP 4x5 @ 145lbs
Con DL 2x12 230lbs
Weighted Chins (165lbs+0) Topset of 12/8-8-8
The garage was freezing today even with the heater on it didn't get above 25 degrees, but at least I was productive so that's nice. Really liking the DUP setup after doing 6-week waves with very little variation for months.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/22/2022
TB Velocity W9D3
LSS-5
5 miles in 46:14.
Avg Pace: 9:14min/mi| Avg HR: 152bpm|
my pace wasn't very lssy as it was -5 outside and i was freezing my little white ass off.
I am going to lift the day after tomorrow then do my 14er on Christmas since it's gonna be above 10 that day.
TB Velocity W9D3
LSS-5
5 miles in 46:14.
Avg Pace: 9:14min/mi| Avg HR: 152bpm|
my pace wasn't very lssy as it was -5 outside and i was freezing my little white ass off.
I am going to lift the day after tomorrow then do my 14er on Christmas since it's gonna be above 10 that day.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/24/2022
Bromley DUP W1D3
SQ 4x5 190lbs
Cambered M BP 2x12 115lbs
CON DL 3x8 270
Weighted Chins 14/9-9-9 (165lbs+0lbs)
Bromley DUP W1D3
SQ 4x5 190lbs
Cambered M BP 2x12 115lbs
CON DL 3x8 270
Weighted Chins 14/9-9-9 (165lbs+0lbs)
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/25/2022
TB Velocity W9D4
LR-14
14 miles in 2:21:27| Avg Pace: 10:05min/mi| Avg HR: 145bpm|
Temps were sitting around 3F most of the day
TB Velocity W9D4
LR-14
14 miles in 2:21:27| Avg Pace: 10:05min/mi| Avg HR: 145bpm|
Temps were sitting around 3F most of the day
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
12/26/2022
Bromley DUP W2D1
SQ 3x10 165lbs
Cambered M BP 4x6 145lbs
CON DL 5x4 310lbs
Weighted Chins(165lbs+12.5lbs) 13/9/9/9/9
Bromley DUP W2D1
SQ 3x10 165lbs
Cambered M BP 4x6 145lbs
CON DL 5x4 310lbs
Weighted Chins(165lbs+12.5lbs) 13/9/9/9/9
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle