23 January 2017 - Monday
Warm up: Limber 11
Fighter Template (Week 2 - 80%)
Squat: 205 for 5 sets of 5
Bench Press: 180 for 4 sets of 5, 1 set of 4*
WPU: 2 sets of 5, 1 set of 4
*Failed on 5th rep of the 5th set; technique issue strength was there.
*All the sets took it out of me. Didnt have much gas in the tank for the Pull ups.
KS-90's Log
Re: KS-90's Log
25 January 2017 - Wednesday
Warm up: 10 minute bike
HIC: Indoor Power Intervals (Rower; Setting 7)
2 minutes work
3 minute rest
8 rounds
Averaged around 500m a go.
Warm up: 10 minute bike
HIC: Indoor Power Intervals (Rower; Setting 7)
2 minutes work
3 minute rest
8 rounds
Averaged around 500m a go.
Re: KS-90's Log
26 January 2017 - Thursday
Pool
Pool
Re: KS-90's Log
27 January 2017 - Friday
Warm up: Limber 11
Fighter Template (Week 2 - 80%)
Squat: 205 for 5 sets of 5
Bench Press: 180 for 5 sets of 5
WPU: +35 for 3 sets of 5
Deadlift: 280 for 1 set of 5
Warm up: Limber 11
Fighter Template (Week 2 - 80%)
Squat: 205 for 5 sets of 5
Bench Press: 180 for 5 sets of 5
WPU: +35 for 3 sets of 5
Deadlift: 280 for 1 set of 5
Re: KS-90's Log
30 January 2017 - Monday
Woke up feeling great.. Hit the weights in the afternoon and everything felt stupid heavy for the 90% week. The squats were heavy got 5 sets of 3 but they were still heavy. Bench got 2 reps on my first set of 3 and it felt stupid heavy. Cut it short and went home. Going to smash calories and try the upper body lifts on wednesday maybe.
Woke up feeling great.. Hit the weights in the afternoon and everything felt stupid heavy for the 90% week. The squats were heavy got 5 sets of 3 but they were still heavy. Bench got 2 reps on my first set of 3 and it felt stupid heavy. Cut it short and went home. Going to smash calories and try the upper body lifts on wednesday maybe.
Re: KS-90's Log
31 January 2017 - Tuesday
HIC: Indoor Power Intervals
2 minutes work
3 minutes rest
6 rounds
HIC: Indoor Power Intervals
2 minutes work
3 minutes rest
6 rounds
Re: KS-90's Log
I have not really been logging consistently; Laptop was fucked up combined with a pretty hard stall. I dropped the template I was doing and just hit a few workouts with weights in the 70-80% range for 5's. Mostly just to not lose to much, and recover. I'll throw up my workout for today, and am going to start consistently logging again now that the computer is back up and running. I'll make a quick post as well at some point in the next few days about how I am going to approach training for the next little bit. Mostly based off the answers I received in my thread in the strength forum on stalling: http://tacticalbarbell.com/forum/viewto ... ?f=3&t=618
Dropped down to training maxes - Just picked a weight . So using 215 for Bench (PR is 225), +80 for WPU (PR is +90), 340 for the Deadlift (PR is 330 for 3; 350 estimated max)
13 February 2017 - Monday
OP I/A (Day 1 - 75%)
Bench press: 160 for 3 sets of 5
WPU: +15 for 3 sets of 5
Deadlift: 255 for 3 sets of 5
Felt really good this session - Felt recovered.
I lost sight of the training not straining mentality the last few months, and I think it is what lead to the stall.
Dropped down to training maxes - Just picked a weight . So using 215 for Bench (PR is 225), +80 for WPU (PR is +90), 340 for the Deadlift (PR is 330 for 3; 350 estimated max)
13 February 2017 - Monday
OP I/A (Day 1 - 75%)
Bench press: 160 for 3 sets of 5
WPU: +15 for 3 sets of 5
Deadlift: 255 for 3 sets of 5
Felt really good this session - Felt recovered.
I lost sight of the training not straining mentality the last few months, and I think it is what lead to the stall.
Re: KS-90's Log
15 February 2017 - Wednesday
OP I/A (Day 2 - 75%)
Bench Press: 160 for 3 sets of 5
WPU: +17.5 for 3 sets of 5
Deadlift: 255 for 3 sets of 5
OP I/A (Day 2 - 75%)
Bench Press: 160 for 3 sets of 5
WPU: +17.5 for 3 sets of 5
Deadlift: 255 for 3 sets of 5
Re: KS-90's Log
17 February 2017 - Friday
Morning
Group Workout
Went to an athletic development centre. They had a group of us run through a circuit after doing some activation stuff.
It was:
10 Deadlifts @ 135
200m Run
10 Rounds with a 15 minute cap
Finished in 14:32
OP I/A (75%)
Bench Press: 160 for 3 sets of 5
WPU: +15 for 3 sets of 5
Deadlift: 255 for 2 sets of 5
Was pretty tired from the morning. Gone for the weekend though so wanted to get it in,
Morning
Group Workout
Went to an athletic development centre. They had a group of us run through a circuit after doing some activation stuff.
It was:
10 Deadlifts @ 135
200m Run
10 Rounds with a 15 minute cap
Finished in 14:32
OP I/A (75%)
Bench Press: 160 for 3 sets of 5
WPU: +15 for 3 sets of 5
Deadlift: 255 for 2 sets of 5
Was pretty tired from the morning. Gone for the weekend though so wanted to get it in,
Re: KS-90's Log
21 February 2017 - Tuesday
OP I/A (80%)
Press: 85 for 3 sets of 5 (75%)
WPU: +30 for 3 sets of 5
Deadlift: 275 for 3 sets of 5
Band Pull Aparts: Red for 80-100
I think I mentioned before in here somewhere that my shoulders/chest were starting to get pretty tight over the last block. That culminated last week in a lot of front felt pain, upper back pain, and shoulder popping and grinding. I have never had any shoulder issues, and before I do I figure switching to the OHP for awhile and focusing on upper back work will do me some good. I am pretty weak on OHP so maybe when I go back to Bench it might drive some progress as well.
OP I/A (80%)
Press: 85 for 3 sets of 5 (75%)
WPU: +30 for 3 sets of 5
Deadlift: 275 for 3 sets of 5
Band Pull Aparts: Red for 80-100
I think I mentioned before in here somewhere that my shoulders/chest were starting to get pretty tight over the last block. That culminated last week in a lot of front felt pain, upper back pain, and shoulder popping and grinding. I have never had any shoulder issues, and before I do I figure switching to the OHP for awhile and focusing on upper back work will do me some good. I am pretty weak on OHP so maybe when I go back to Bench it might drive some progress as well.