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.

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.

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

Thanks. I'm really enjoying this program.

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

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

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

How long did that take?

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.

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