1 June 2017
Op I/A
Week 2/Day 2
Pull-ups
3 sets x 5 reps x (BW +10lbs)
2 sets x 3 reps x (BW + 10lbs)
OHP
1 set x 4 reps x 145lbs
2 sets x 3 reps x 145lbs
1 set x 1 rep x 145lbs (fail)
Squat
5 sets x 3 reps x 250lbs
Ab Wheel from knees
10 reps with vest, hated it, could get full extension and it didn't really make it harder
Ditched the vest and did 4 sets x 17 reps
I was frustrated with the OHP, thought I could do more...
What is Steel, Compared to the Flesh That Wields It?
Re: What is Steel, Compared to the Flesh That Wields It?
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
2 June
Meateater 1
100 meter sprint, 10/10 one arm swings with 50 lbs KB, walk back to the start. Total time was 25:10.
I'm really liking working through the different HIC workouts. I think I was getting a little stale, and the novelty keeps it interesting.
Meateater 1
100 meter sprint, 10/10 one arm swings with 50 lbs KB, walk back to the start. Total time was 25:10.
I'm really liking working through the different HIC workouts. I think I was getting a little stale, and the novelty keeps it interesting.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
Op I/A
Week 2/Day 3
Pull-ups
2 sets x 5 reps x (BW + 10lbs)
Bench
2 sets x 5 reps x 210lbs
Dead
2 sets x 5 reps x 310lbs
Messed around with some ab stuff
Easy day
Week 2/Day 3
Pull-ups
2 sets x 5 reps x (BW + 10lbs)
Bench
2 sets x 5 reps x 210lbs
Dead
2 sets x 5 reps x 310lbs
Messed around with some ab stuff
Easy day
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
10km run, 59:34 min. Not too happy with that time, but it's been a little while since I did a longer run.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
6 June 2017
Op I/A
Week 3/Day 1
This was a terrible workout. Felt weak as hell, failed on almost everything and had to drop from 95% to 90% on all three lifts just to get the minimum reps/sets for the day. And yes, I skipped abs.
Pull-ups
2 sets x 2 reps x (BW +35lbs)
2 sets x 1 reps x (BW +35lbs) fail
2 sets x 2 reps x (BW + 25lbs)
Bench
1 set x 2 reps x 235lbs
1 set x 2 reps x 225 lbs
1 set x 1 rep x 225 lbs (WTF!!!)
1 set x 2 reps x 220lbs
Dead
3 sets x 2 reps x 330 lbs
Op I/A
Week 3/Day 1
This was a terrible workout. Felt weak as hell, failed on almost everything and had to drop from 95% to 90% on all three lifts just to get the minimum reps/sets for the day. And yes, I skipped abs.
Pull-ups
2 sets x 2 reps x (BW +35lbs)
2 sets x 1 reps x (BW +35lbs) fail
2 sets x 2 reps x (BW + 25lbs)
Bench
1 set x 2 reps x 235lbs
1 set x 2 reps x 225 lbs
1 set x 1 rep x 225 lbs (WTF!!!)
1 set x 2 reps x 220lbs
Dead
3 sets x 2 reps x 330 lbs
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
800 meter-ish repeats x 6
These were supposed to be 600 meter repeats. I marked out a loop in my neighborhood using my car's odometer. When I ran it this morning, I checked it against my GPS watch, and it was a little over 800 meters, not 600. But, by that point I was already done 1 loop, so I just went with it.
Brutal workout, felt good. Took about 3 minutes between intervals.
3:38, 3:28, 3:29, 3:35, 3:35, 3:39
These were supposed to be 600 meter repeats. I marked out a loop in my neighborhood using my car's odometer. When I ran it this morning, I checked it against my GPS watch, and it was a little over 800 meters, not 600. But, by that point I was already done 1 loop, so I just went with it.
Brutal workout, felt good. Took about 3 minutes between intervals.
3:38, 3:28, 3:29, 3:35, 3:35, 3:39
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
So... Friday was the second day of week 3 of my Op I/A cycle ...and I stalled hard. Couldn't get the weights up for the minimum reps.
Very upsetting.
I checked through my log I realized that while my conditioning has gotten better than it has been in years, my strength has kind of stagnated over the last few months.
I bought TB 3rd edition on Saturday after reading through the forum and seeing others have had this problem. I've tweaked my routine to bring it into line with the new book.
So...
Operator (vanilla) Day 1/ Week:
Pull-ups
3 sets x 5 reps x BW
Bench
3 sets x 5 reps x 170lbs
Squats
3 sets x 5 reps x 200lbs
Dead
1 set x 5 reps x 255lbs
Ab Wheel (from knees)
4 sets x 15 reps
Very upsetting.
I checked through my log I realized that while my conditioning has gotten better than it has been in years, my strength has kind of stagnated over the last few months.
I bought TB 3rd edition on Saturday after reading through the forum and seeing others have had this problem. I've tweaked my routine to bring it into line with the new book.
So...
Operator (vanilla) Day 1/ Week:
Pull-ups
3 sets x 5 reps x BW
Bench
3 sets x 5 reps x 170lbs
Squats
3 sets x 5 reps x 200lbs
Dead
1 set x 5 reps x 255lbs
Ab Wheel (from knees)
4 sets x 15 reps
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
Did BOO today. Brutal.
30 reps x 50lbs one arm KB swings (15/15)
800 meter run
2 min rest
5 rounds
34:20 min
One of my procedural breakthroughs has been walking off my "track" distances around my house with my gps watch, since getting to the real track in the morning isn't practical for me.
30 reps x 50lbs one arm KB swings (15/15)
800 meter run
2 min rest
5 rounds
34:20 min
One of my procedural breakthroughs has been walking off my "track" distances around my house with my gps watch, since getting to the real track in the morning isn't practical for me.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
Operator
Week 1/ Day 2
Pull-ups
3 sets x 5 reps x BW
Bench
3 sets x 5 reps x 170lbs
Squat
3 sets x 5 reps x 200lbs
Dead
1 set x 5 reps x 255lbs
Ab Wheel from knees
4 sets x 15 reps
Week 1/ Day 2
Pull-ups
3 sets x 5 reps x BW
Bench
3 sets x 5 reps x 170lbs
Squat
3 sets x 5 reps x 200lbs
Dead
1 set x 5 reps x 255lbs
Ab Wheel from knees
4 sets x 15 reps
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
14 June 2017
Ran 6 miles, 55 minutes.
Felt good.
Ran 6 miles, 55 minutes.
Felt good.
The wind calls your name; get out of your bed.