Lyon's Log

[SeptentrionaliLyon]

5/23/2023
Bromley DUP B5W2D2
HighBar SQ 4x6@205lbs
Cambered M BP 5x4@175lbs
ConDL 3x10@280lbs
Band Pullaparts 25-20-20-20-20-20@30lbs of band tension
OH Unweighted Pullups 2.5 minute time cape: 29

[SeptentrionaliLyon]

5/25/2023
Bromley DUP B5W2D3
High Bar SQ 5x4@220lbs
Cambered M BP 3x10@145lbs
Band PullAparts 25-20-20-20@30lbs of band tension
ConDL 4x6@325lbs
OH Weighted Pullups(170lbs+15lbs) 12-8-8-8

[SeptentrionaliLyon]

5/27/2023
Today was my 19th birthday so training looked a bit different.
Birthday SQ's 1x19@165lbs
Total Time 2:19 minutes
Yoke Carry
225lbs yoke for 0.5 miles
Total Time:13:56 minutes|AvgPace:27:12min/mi|Avg HR:bpm

[SeptentrionaliLyon]

4/29/2023
Bromley DUP B5W3D1
Highbar SQ 4x8@195lbs
Cambered M BP 5x4@175lbs
Band Pull Aparts 25-20-20-20-25@30lbs
OH Weighted Pullups(170lbs+25lbs) 8FS-20 reps in 2.5 minutes
ConDL 2x3@275lbs, 4x3@345lbs

My back has been giving me more shit recently(L-5 Disk herniation that happened when I was 15) which is funny considering i am no longer DLED or doing deadlift-based conditioning like death by deadlifts. Today 365lbs for 6x3 was out of the question.
I have been thinking a lot about what I want to accomplish next season and I think I have decided on it.
Next season I want to be on a hand crew or fuel crew; my current job has relatively low conditioning demands compared to what I currently have.

Thus I am thinking about running a more dedicated hypertrophy program and putting trail running on the back burner for the next 3-4 months. That will then segway back into capacity-velocity-outcome.

I will still run 1-2 days a week but i intended to prioritize hard conditioning/HICs which are easier to fit in with my somewhat busy schedule(4-5 10hr days with 1-1.25hrs of commuting)
Thus I will be doing a black Pro esque program for conditioning.

[SeptentrionaliLyon]

Bromley DUP Wrapup
Final/Best Numbers
Cambered M BP:220E1RM
Highbar SQ:275lbsE1RM
ConDL:430lbsE1RM
Neutral Grip Chinups:1x8@(170lbs+35lbs?)
Likes: it's interesting you have a fair amount of novelty when it comes to the rep ranges, higher frequency training can work really well in the right cases, it's simple very simple.
Dislikes: While I like the increasing sets/decreasing reps, i don't really feel like there is much play in the joints inherently compared to a program like 5/3/1 or TB where you use a TM and or have AMRAPs, I felt like the weights were too light when they were light and a bit too heavy when they were heavy maybe this has to do with me being better at rep work I don't know. I felt like this was getting to the point of grinding out sets.
Overall: I like this program and i like the concepts behind it i just don't want to deadlift 3x a week with my back right now.
Whats next: 5/3/1 BTM. Which is squatting and benching pressing 2x a week and deadlifting/pressing 1x a week along with a fuck load of pull work and high rep squatting. This a 6-week program which i will likely follow with 5/3/1 BBB Beefcake another 6-week program after that i will see probably gonna do a block or two of TB operator and by then i will likely be running capacity/velocity/outcome

[SeptentrionaliLyon]

Benching the Monolith
Starting Numbers:
OHP: 115lbs E1RM|97.5lbs 85%TM
ConDL:420lbs E1RM|357lbs 85%TM
Cambered M BP: 215lbs E1RM|185lbs 85%TM
Highbar SQ: 270lbs E1RM|225lbs: 85%TM
An 85% TM is recommended for this program and I've taken 5lbs off my 1rm estimates just to be conservative.
BW is currently sitting in the 165s

5/30/2023
5/3/1 Benching the Monolith B1W1D1
Highbar SQ: 5@70%(160lbs), 5@80%(180lbs), 5x5@90%(205lbs)
Cambered M BP: 5@70%(130lbs), 5@80%(150lbs), 5@90%(165lbs), 14@70%(130lbs)
BW Medium Grip Neutral Chins:100 total reps| 10-5-5-5-5-5-10-10-10-10-10-10-5| SS W/ SQ sets
Band Pull Aparts:100 Total reps| 20-20-20-20-20@30lbs of band tension|SS W/ BP
CG Deficit Pushups: 110 total reps: 10EMOM for 11 minutes

[SeptentrionaliLyon]

5/31/2023
TB Black Pro B3W1D1
Simple, Sinister, Mythical.
2-Chins, 2-Prisoner SQs, 2-Pushups,
30 rounds in 10 minutes|AvgHR:146bpm

[SeptentrionaliLyon]

6/1/2023
5/3/1 Benching the Monolith B1W1D2
OH Pin Press 5@70%(70lbs, 5@80%(80lbs), 5x5@90%(90lbs)
Barbell Curls 15-15-15-15-15-15@65lbs
ConDL 5@70%(250lbs), 5@80%(285lbs), 3x5@90%(320lbs)
Barbell Rows 15-15-13-11-10-8@145lbs

[SeptentrionaliLyon]

6/3/2023
5/3/1 Benching The Monolith B1W1D3
Cambered M BP 10x5@70%(130lbs)
Band Pullaparts 20-20-20-20-20@30lbs SS W/BP
Highbar SQ 5@70%(160lbs), 5x@80%(180lbs), 5@90%(205lbs), 28@115lbs
TB Shrugs 20-20-20-20@235lbs SS W/SQs
Weighted Chins(170lbs+45lbs) 5x5

[SeptentrionaliLyon]

6/4/2023
TB Black Pro B2W1D2
AM
7.4 mile MTB Ride| 1:01:39 minutes
Avg HR: 147bpm|FR Rds/Singletrack
_____________________________
PM
A Dead Man Rises
8-3-3 Rest Pause 3" Block Pull @ 315lbs Followed by 8 rounds(15-Kettlebell swings, 5-goblet SQs, 8-Pushups)
Total Time: 10:58 minutes|AvgHR:155bpm