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Bonkers119
LSU Fan
NOLA
Member since Dec 2015
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re: Official Fitness Board Log Thread
Question: When is a good time to take an off week?

I just finished my second month of Stronglifts, and I've felt very lethargic the last week or so. My appetite isn't what it was when I first started. I'm also failing a lot of workouts, and feel unmotivated all together.

I think my body is just taxed. Should I take one next week?
This post was edited on 9/21 at 6:33 pm


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
711 posts

re: Official Fitness Board Log Thread
You already have your answer. Now is a good time to take an active recovery or deload week.

Listen to your body and youl find your limit. I like every 5 to 6 weeks myself.

1 workout is a fluke. 2 shitty workouts, maybe its mental or stress. 3 your body probably needs some rest.

Take a walk.

Edit: ive done Stronglifts... with all the squating I felt like I needed a damn break every 3 weeks. Whats your squat at may be time to cut it to 3x5 or 2 times a week.
This post was edited on 9/21 at 7:11 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12893 posts

re: Official Fitness Board Log Thread
Never take off a week. Either keep intensity high and lower volume or the opposite for the week.

I haven't felt a need for a deload in awhile.
This post was edited on 9/21 at 7:14 pm


Bonkers119
LSU Fan
NOLA
Member since Dec 2015
629 posts
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re: Official Fitness Board Log Thread
I'm gonna finish this week out and then take a week off. My squat is at 225, which for me is a lot. Bench is stuck at 185, DL at 285, OHP is at 125. I've been progressing well for the most part, but this past week has been brutal.


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CocoLoco
New Orleans Pelicans Fan
30° 12' N 92° 0' W
Member since Jan 2012
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re: Official Fitness Board Log Thread
21-15-9

Power snatch 95lbs
Over head squats 95lbs

50 double under after each round


_____________

10 toes to bar
25 med ball setups 20lb

x2


____________


3 sets of 400m, with faster splits each time. Whatever time was left between 3 minutes was my break. So my first split was 1:32, then I went again at 3 min. Next split was 1:29 wit again at 6 min mark, next was 1:23


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12893 posts

re: Official Fitness Board Log Thread
Still doing my HFP training. Modified

Deadlift test
375x3, 415x3, 465x1+(did 4), 470x1,475x1,495x1

CG Bench
235x5,240x5,245x5

HB squats
265x5, 265x5, 265x6

Supersetted all sets with DB curls or calf raises

This post was edited on 9/22 at 8:15 pm


CocoLoco
New Orleans Pelicans Fan
30° 12' N 92° 0' W
Member since Jan 2012
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re: Official Fitness Board Log Thread
You are a beast


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12893 posts

re: Official Fitness Board Log Thread
Thanks. I'm really enjoying this program.


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LSUweights
LSU Fan
Baton Rouge
Member since Sep 2014
3158 posts

re: Official Fitness Board Log Thread
Well done sir


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bunky
LSU Fan
Portland, Ore.
Member since Jul 2011
4566 posts

re: Official Fitness Board Log Thread
Shoulder Press 3RM: 105#

Buyin: 600m farmer carry w 2 53# KB

20 RFT:
3 Power Clean 135#
6 Push Up
9 Air Squat

Cash out: 600m farmer carry

Done in 25:15


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12893 posts

re: Official Fitness Board Log Thread
Squat test day
300x3, 350x3, 375x4 (move up 10 next week), 380x1, 385x1, 395x1

Overhead press
135x5, 140x5, 145x5

Barbell rows
230x5, 230x5, 230x8

Pause bench
250 4x2

Superset curls and calves every set
This post was edited on 9/27 at 7:42 am


CptBengal
USA Fan
BR Baby
Member since Dec 2007
61220 posts
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re: Official Fitness Board Log Thread
9/27

W1: 15 pullups SS with 25 pushups, 1 min rest

R1: stairclimber 15 minutes - lvl 7

R2: hand crank machine 10 minutes - lvl 7

R3: 20 lb ball wall throws x15 for 5 sets, 30 s rest

R4: sled work 5 sets increasing plates each set, 30 s rest

R5: 80 kg tire flips, 5 sets, 30 s rest

R6: lateral shuffle on incline ramp, both sides SS with 15 chinups, 5 sets, 1 min rest


CptBengal
USA Fan
BR Baby
Member since Dec 2007
61220 posts
 Online 

re: Official Fitness Board Log Thread
9/28

W1: 4 rounds of 15 iso-lateral leg press @ 355 x15 SS 12 pull ups - 60 s rest

R1:
S1: squat @ 72kg x10 SS bent over row 52kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15
S2: squat @ 102kg x10 SS bent over row 72kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15
S3: squat @ 122kg x10 SS bent over row 92kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15

R2:
S1: SLDL @ 72kg x10 SS bar shrugs 102kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15
S2: SLDL @ 102kg x10 SS bar shrugs 122kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15
S3: SLDL @ 122kg x10 SS bar shrugs 152kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15

R3:
S1: front squat @ 42kg x10 SS yates row 72kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15
S2: front squat @ 52kg x10 SS yates row 102kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15
S3: front squat @ 62kg x10 SS yates row 122kg x 10 SS 10 wide grip pullups SS bar curls 32kg x 15

R4:
S1: lat pull downs @ 80 lbs x 30
S2: lat pull downs @ 90 lbs x 25
S3: lat pull downs @ 100 lbs x 22

R5:
S1: leg extensions @ 110 lbs x 30
S2: leg extensions @ 130 lbs x 25
S3: leg extensions @ 150 lbs x 20

R6:
S1: cable rows @ 100 lbs x 30
S2: cable rows @ 110 lbs x 25
S3: cable rows @ 120 lbs x 25

R7:
S1: leg curls @ 70 lbs x 30
S2: leg curls @ 90 lbs x 25
S3: leg curls @ 120 lbs x 25

R8:
Farmers walks with 45 lb pplates SS ab work SS preacher curls x 15 @ 120 lbs


Rest times are 1 minute for everything except R4 - R7, those are 30 s
This post was edited on 9/28 at 11:30 am


bunky
LSU Fan
Portland, Ore.
Member since Jul 2011
4566 posts

re: Official Fitness Board Log Thread
Clean and Jerk...built to a heavy

Then did "the Chief"

5 3-min Amraps with one min rest
3 power clean 135
6 push up
9 air squat

Basically the same thing I did on Sunday.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12893 posts

re: Official Fitness Board Log Thread
How long did that take?


CptBengal
USA Fan
BR Baby
Member since Dec 2007
61220 posts
 Online 

re: Official Fitness Board Log Thread
quote:

How long did that take?



little less than 90 minutes.

At the gym at a little after 6:30 this morning (slept in), finished a couple after 8 am.


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CocoLoco
New Orleans Pelicans Fan
30° 12' N 92° 0' W
Member since Jan 2012
23574 posts
 Online 

re: Official Fitness Board Log Thread
Yesterdays WOD


3 rounds for time:

30 wall balls 20lb
20 one arm thrusters 55lb dumbell
10 burpee box jumps


took me 13:30.



Today:

For time

1 round:
800m run
80 double unders
21 power cleans 135lb

2 rounds:
400m run
40 double unders
15 power clean

3 rounds:
200 meter run
20 double unders
9 power clean


This is going to suck so bad.


CocoLoco
New Orleans Pelicans Fan
30° 12' N 92° 0' W
Member since Jan 2012
23574 posts
 Online 

re: Official Fitness Board Log Thread
Took me 25:17 to do that shite. It was awful. A lot couldn't do it in the 35 min cap


CptBengal
USA Fan
BR Baby
Member since Dec 2007
61220 posts
 Online 

re: Official Fitness Board Log Thread
10/2

W1: Iso-Lateral Leg Press 365 x15 SS 15 pullups - Rest 60s. 4 rounds

R1: Squats
S1: 70 kg x 10 SS 10 pull-ups - Rest 120s
S2: 90 kg x 5 SS 10 pull-ups - Rest 120s
S3: 110 kg x 5 SS 10 pull-ups - Rest 120s
S4: 120 kg x 5 SS 10 pull-ups - Rest 120s
S5: 130 kg x 5 SS 10 pull-ups - Rest 120s
G1: 132 kg x 3 - Rest 30s
G2: 132 kg x 3 - Rest 30s
G3: 132 kg x 3

R2: Deadlifts
S1: 70 kg x 10 SS 10 pull-ups - Rest 120s
S2: 100 kg x 5 SS 10 pull-ups - Rest 120s
S3: 120 kg x 5 SS 10 pull-ups - Rest 120s
S4: 150 kg x 5 SS 10 pull-ups - Rest 120s
S5: 170 kg x 5 SS 10 pull-ups - Rest 120s
G1: 182 kg x 3 - Rest 30s
G2: 182 kg x 3 - Rest 30s
G3: 182 kg x 2

R3: Arms and Abs
3 Rounds - Farmers Walks SS Ab exercises SS Preacher curls @ 112.5 x15


CptBengal
USA Fan
BR Baby
Member since Dec 2007
61220 posts
 Online 

re: Official Fitness Board Log Thread
10/3

W1:
S1: External SHoulder rotation (each side) with cables @ 7.5 lbs x20
S2: Cable chest flies @7.5 lbs x50
S3: 10 lb medial deltoid raises x20
S4: 10 lb front deltoid raises x20

R1: Bench Press
S1: 135 lbs x 10 SS 15 push-ups - Rest 120s
S2: 165 lbs x 5 SS 15 push-ups - Rest 120s
S3: 185 lbs x 5 SS 15 push-ups - Rest 120s
S4: 205 lbs x 5 SS 15 push-ups - Rest 120s
S5: 225 lbs x 5 SS 15 push-ups - Rest 120s
S6: 255 lbs x 5 SS 15 push-ups - Rest 120s
S7: 275 lbs x 5 SS 15 push-ups - Rest 120s
S8: 290 lbs x 3 - Rest 30s
S9: 290 lbs x 2 - Rest 30s
S10: 290 lbs x 1

R2: Seated Military Press
S1: 75 lbs x 10 SS 15 push-ups - Rest 120s
S2: 95 lbs x 10 SS 15 push-ups - Rest 120s
S3: 115 lbs x 5 SS 15 push-ups - Rest 120s
S4: 135 lbs x 5 SS 15 push-ups - Rest 120s
S5: 165 lbs x 5 SS 15 push-ups - Rest 120s
S6: 185 lbs x 4 SS 15 push-ups - Rest 120s
S8: 200 lbs x 3 - Rest 30s
S9: 200 lbs x 2 - Rest 30s
S10: Set Failed

R3: Arms and Core
3 Rounds of 20 skull crushers @ 75lbs SS 50 calf raises SS 12 twists SS 15 side bends
This post was edited on 10/3 at 8:45 pm


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