Lyon's Log

[SeptentrionaliLyon]

8/28/2023
3/5/1 Building the Leviathan B2W1D2-3
Highbar SQ 3@70%(185lbs), 3@80%(210lbs), 4@90%(240lbs)
1x19@165lbs
Cambered M BP 3@70%(145lbs), 3@80%(165lbs), 5@90%(185lbs)
5x10@135lbs
Chinups 11-11-11-11-11
Bandpullaparts 25-20-20@30lbs
Upright Rows 11-11@105lbs

[SeptentrionaliLyon]

9/2/2023
3/5/1 Building the Leviathan B2W1D4
ConDL 3@70%(255lbs), 3@80(290lbs), 5@90%(330lbs)
5x5@255lbs
B2W2D1
Cambered M BP 5@65%(135lbs), 5@75%(155lbs), 8@85%(175lbs)
10x5@145lbs

[SeptentrionaliLyon]

9/4/2023
3/5/1 Building the Leviathan B2W2D3-4
SQ 5@65%(170lbs), 5@75%(200lbs), 5@85%(225lbs)
15@70%(185lbs)

[SeptentrionaliLyon]

9/9/2023
3/5/1 Building the Leviathan B2W2D3-4
Cambered M BP 5@65%(135lbs), 5@75%(155lbs), 8@85%(175lbs), 5x10@135lbs
ConDL 5@65%(235lbs), 5@75%(275lbs), 5@310lbs
5x5@235lbs

[SeptentrionaliLyon]

9/11/2023
3/5/1 Building the Leviathan B2W3D1-2
Cambered M BP 5@75%(155lbs), 3@85%(175lbs), 2@95%(195lbs), 10x5@155lbs
SQ 5@75%(200lbs), 3@85%(225lbs), 3@250lbs, 5x5@200lbs

[SeptentrionaliLyon]

9/15/2023
3/5/1 Building the Leviathan B2W3D3
Cambered M BP 5@75%(155lbs), 3@85%(175lbs), 2@95%(195lbs), 5x10@155lbs
Band Pullaparts 20-20-15@30lbs
M Chins 15-14-9-9
N Chins 9-8
Pushups 17| Emom(45seconds) 5-5-5-5-5-5-5-5-5-5-5

[SeptentrionaliLyon]

9/16/2023
3/5/1 Building the Leviathan B2W3D4
ConDL 5@75%(275lbs), 3@85%(310lbs), 1@345lbs
5x5@275lbs
N Chins 12-8
M Pullups 14-9-7-7

[SeptentrionaliLyon]

9/17/2023
TB Capacity B2W1D1
LSS Run 3.55 miles|Total time: 33:41 minutes| Avg HR: 151bpm
Pullups 15-10-7-7| Hand Release Pushups in 90 seconds: 40

Just got a call from a Hotshot crew for next summer not an actual job offer but it reminded me that shit i might not be on an engine next summer, therefore, i need to start prepping: Plan is to run green protocol as written following OP or 5/3/1 1000% Awesome for lifting:
Probably will abbreviate capacity and do weeks 4-12, then run velocity and cap it a week 10-12, that should get me within a week of the start date.

[SeptentrionaliLyon]

9/18/2023
TB Capacity B2W1D2
LSSRun-5.33 miles|Total time: 52:57 minutes
AvgPace: 9:56min/mi| AvgHR: 145bpm
OP/PRO B1W1D1
Starting TMs SQ 255lbs, BP 210lbs, DL 345lbs
Cambered M BP 3@165lbs, 3@185lbs, 2@200lbs
ConDL 225lbs(65%) 3x5
SSB SQ 165lbs(65%) 3x5
M Chins 16-12-11
Band Pullaparts 25-25-25-25@30lbs

[SeptentrionaliLyon]

9/23/2023
OP/PRO B1W1D2
Cambered M BP 135lbs(65%) 3x5
ConDL 225lbs(65%) 3x5
SSB SQ 3@191lbs, 2@210lbs, 2@235lbs
M pullups 13-12-11-10-10
N Chins(bw+20lbs) 10-10-10
TB Capacity B2W1D3
LSSRun-3.06 miles|Total Time: 28:12 minutes
AvgPace: 9:12min/mi|AvgHR: 137bpm