What is Steel, Compared to the Flesh That Wields It?

[Nick]

Op I/A
Week 4/Day 1

Pull-ups
5 sets x 5 reps x BW

OHP
5 sets x 5 reps x 115lbs

Squat
5 sets x 5 reps x 200lbs

Ab wheel rollouts from knees
3 sets x 10 reps

[Nick]

Op I/A
Week 4/ Day 2

Pull-ups
5 sets x 5 reps x BW

Bench
5 sets x 5 reps x170lbs

Deads
5 reps x 5 sets x 255lbs

Ab wheel rollout ( from knees)
3 sets x 10 reps

Bench and dead felt pretty smooth today, but it was pretty light weight.

[Nick]

Op A/I
Week 4/Day 3

Pull-ups
5 sets x 5 reps x BW

OHP
5 sets x 5 reps x 115lbs

Squat
5 sets x 5 reps x 200lbs

Ab Wheel roll out (from knees)
4 sets x 10 reps

[Nick]

Op I/A
Week 5/Day 1

Pull-ups
5 sets x 5 reps x (BW + 5 lbs)

OHP
2 sets x 5 reps x 140lbs
3 sets x 3 reps x 140lbs

Squat
5 sets x 3 reps x 240lbs

Ab Wheel (from knees)
4 sets x 10 reps

[Nick]

Ran 5.5 miles this afternoon. 50 minutes. Felt pretty good.

[Nick]

Well, that could have gone better.

2.48 miles, 22 minutes. Supposed to have been 3 miles. I was super sore + chili cheese fries for lunch. A workout best forgotten.

[Nick]

Op I/A

Week 4/Day 2

Pull-ups
5 sets x 5 reps x (BW +5lbs)

Bench
1 set x 4 reps x 210lbs
4 sets x 3 reps x 210lbs

My back felt weird today when I deadlifted 135lbs to warmup, so I skipped deads.

[Nick]

Had a cold for the last few days, but I think I'm on the tail end of it.

Ran 3 miles this afternoon, 26:34 min

[Nick]

Op I/A

Week 4/Day 3

Pull-ups
2 sets x 5 reps x (BW + 5 lbs)

OHP
2 sets x 5 reps x 140 lbs

Messed around with squats, but my back is still feeling wonky.

[Nick]

Op I/A

Week 6/Day 1

Pull-ups
4 sets x 3 reps x (BW +20lbs)

OHP
1 set x 3 reps x 155lbs
3 sets x 2 reps x 155lbs

Squat
3 sets x 2 reps x 270lbs
1 set x 1 rep x 270lbs

Ab wheel ( from knees)
4 sets x 10 reps

Back felt good today, I guess I just needed a few days rest.