A coward is a hero with a wife, kids, and a mortgage. - Marvin Kitman
Title says it all. I'm SUPER busy with a ton of shit going on. I can only make it in the gym Monday, Wednesday, and Thursday. Other than that, just about every day in between I can fit in some GPP work since it's only 15-20 minutes tops. Wheelbarrow, sled, and a good pair of walking shoes is all I need. :D Same goals as Jim Wendler.. "I just want to be c*ck-strong!" Along with that, I'm doing the 5/3/1 method of his. I'm sticking to 3 exercises a day not including abs. I like training my delts and presses, and back with legs, so there you go.
I've already done a few cycles with box squats and conventional deadlifts which saw some very good improvements. This time I'm rotating in some inclines, olympic squats, and rack deads from the lowest hole. I picked up rack deads not because I need it, but because I'm doing free squats for the first time in a LONG time. So legs are extra sore.
Bench - 405
O Squat - 430 (I'm being cautious lol)
Rack Deadlift - 600
Incline Bench - 330
90% of 1 RM - What I'm basing percentages off of.
Bench - 365
O Squat - 385
Rack Deadlift - 545
Incline Bench - 295
So there you go. I haven't olympic squatted for at least a year lol, no shit. Everything's been off of a box with a medium stance. I tried a few "exploratory" sets last week. Used 330 for a few sets of 5, and was sore as hell until, well.. Today. :D
Now, aside from having a limited lifting schedule, I've arrived after a year of doing conjugate training that I'd rather be strong all around vs. having a big total with the big three. To me there's a big difference, at least IME. That means I want all around strength whether that's a heavy standing OHP, or doing weighted pullups with a 100 lb dumbbell between my legs.
Eventually, if I find a meet I want to participate in next year, I'll obviously train specifically for it. For now I'm concentrating on increasing GPP/conditioning outside the gym, and getting stronger on everything inside the gym.
Monday - Deadlift
Pullups - +30 lbs for 10 sets of 3 (90 seconds timed)
Rack Deadlift – 410 x 5, 435 x 5, 465 x 10
Leg Press - 2 sets of 10
Ended with some weighted situps and obliques machine stuff.
How do you manage to do high rep squats? I would certainly die right there!
Incline Bench - 225 x 5, 235 x 5, 250 x 8
Neutral Grip DB Press - 100 x 10, 10, 9
Rolling DB Extensions (floor) - 30 x 8, 8, 8, 8, 8 (30 seconds timed)
Face Pulls - 3 x 15
Chest Supported Rows - 335 lbs for 5 x 8-10 (90 seconds timed)
Olympic Squats - 285 x 5, 305 x 5, 330 x 6
Gluteham Raise - 2 x failure
Ended with weighted situps ss w/ obliques machine
* Felt my upper respiratory infection bad during the squats. Hard to get a deep breath in my lungs.
BTW, nice journal title. I thought they would be running dry by now :biglaugh:
Shortness of breath, fatigue, coughing up phlegm of the green variety lol. Running nose, ect. I think the thing I hate the most is when my head hits the pillow at night, and I have this "frog" in my throat that never clears.
Looking back, I'm SOO glad I hit the gym yesterday because now I get Fri, Sat, Sun, and half of Mon to get well again. I'm really holding off on any meds since it just masks the symptoms anyways. Just lots of fluids and two hot showers a day to breathe in steam.
Good luck. Hope you get over it soon. Sounds like a solid plan you have...hot showers are the best. Take care
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