Deadlift 5/3/1 day

I was pretty tired going into this....

Deadlift
170x5
190x3
215xmax. Got 5

Considering that was my max when I started, I'm pretty happy!

Then good mornings
85x8
95x8
105x8

First time doing over 100lbs on those!

Then 1 leg SLDL with the 25lb KB
2x10 each leg

And lunges with the bar on my back, with 65lbs
2x10 each leg

Then I did a little metcon I did long ago.

Max deadlifts with 145lbs in 2 minutes

I got 31.

Push press

Push press
65x3
75x3
85x11

Oh yes!! Then for fun I rested and did 4 more. Then...rested a few more, put on 90lbs and did 4 more :)

Handstand holds. About 7. I don't know how long..

Then some incline push ups.

Squats

It should be noted as I was loading the bar tonight someone said, "So, why do you squat so much?"

Hahaha...

Back squats
115x3
135x3
155xmax. Got 9

155 is my old 1RM...
That's 1 more rep than last time!
Then...
5 Rounds
10 wall balls
200M row

Then ...

Front squats
115x5
120x4
130x3

130 was my old 1RM

Bench 3's day

Bench press

65x3
75x3
85x max. Got 6

No comment

Then..

21, 15, 9
squats
push ups
GH sit ups
100M sprint between rounds

7:06

The only thing better than this work out is doing it when it's 92 degrees with no air.

Really, it's fun

Metcon

21, 15, 9

OHS@65lbs
Burpees

8:36

Well, well, well...last time I did this in 7:50

With 45lbs

Oh yes

I'm especially happy I did the first 21 OHS unbroken.

Deadlift 3's day

Deadlift

160x3
10x3
200xmax. Got 9

Ok, nothing special...

Good mornings
85x8, 90x8, 100x8

1 legged straight leg deadlift with 20#KB

3x10 each leg

pull ups

Gross

Yesterday was just a metcon...I have squats today and didn't want to do anything to interfere with that.

I was going to do something kinda easy...but somehow I got talked into doing the workout with 2 of the guys....I'm also fighting a chest cold, infection, pulled muscle...I don't know what...

Anyway, this sucked

3 mins max cals on the rower

rest 1 min

2 mins hang cleans

rest 1 min

1 min anyway overhead

rest 1 min

2 min hang cleans

rest 1 min

3 mins of

5 pull ups

10 push ups

15 air squats

The womens weight was 45lbs which I thought sounded too light. HAHAHAHA....no

Counting total reps and calories I got 222. Not too bad. Not too great, either...

Damn, I'm way behind on this!

What the hell? My poor neglected blog...

I'm just gonna put a bunch of shit here to get caught up

Deadlifts

150x5
170x5
190xmax. Got 14

Holy fuck!! Wow, that really surprised me!!

Good mornings
75x7, 85x8, 90x8

Next day..

12, 9, 6
Deads at 145
Thrusters at 65

5:27...beat my old time by 18 seconds. Jesus, does that suck!!!

Bench
65x5
70x5
80xmax. Got 7

Bleh

Then 80 push ups and 80 GH sit ups

Press
65x5
70x5
80x13

WOOHOO!! This makes me happy

AWESOME DAY

Is it wrong to be semi-nervous all day about what you're going to do in the gym?

So, it's my 5/3/1 day for back squats

When I started my 1RM was 155.

125x5
140x3
155xmax. Got 8!!

Totally stoked about this.

Then, overhead squats

65x8, 65x8, 85x4

Lunges with the bar on my back

10 each leg with just the bar
10 with 65lbs
10 with 65


And if that wasn't enough on this glorious day...I thought I'd try the Atlas stone AGAIN. Ours is 115lbs. In NY I tried the 110lb SEVERAL times and could not do it.

Today, I did. Twice. It should be noted that I only got it into my lap. But I don't care. I'm still happy.

Is it wrong to get sooo excited over an awesome day at the gym??? Damn, it's like a high..

metcon

10 min AMRAP
10 pull ups
10 GH sit ups
10 back extensions

5 rounds

Pull ups, as per usual, killed me

Then I rowed
500M, 250M, 250M

That's all.

Bench

5/3/1/ day for bench. I was doing this at home. Alone. I was a wee bit apprehensive about benching without a spotter. But, it's not like the weight is real heavy or anything...

My bench sucks. Really. Last week I sucked balls. My last set was 85 for max and I only got 3.
This week was supposed to be 90 for max reps. But, I decided to keep it at 85.

65x5
75x3
85xmax. Got 4.

I'm definitely not increasing the weight on this next cycle.

Then, push ups with my feet elevated on my stairs.
8 sets of 10

My god, this sucked

I hate to preface this with an excuse...like how bad I am at hang cleans. BUT, holy shit, do I suck at those! Everything should be cleaned FROM THE FLOOR :)

5 rounds
10 deads
10 hang cleans
10 push jerks

13:50

I only used 65lbs! Obviously the deads were super easy and the jerks weren't too bad. But, the cleans got really S-L-O-W at the end.

Whew!

Bunch of catch up...

I have a habit of not blogging about my shitsola training days(as someone pointed out)

Here goes, anyway..

Deadlifts
170x5
190x3
215xmax. Got 4.

Yeah, not happy. Sooo...215 was my max when I started. Blah, blah, blah...

Then
Good mornings(new wider stance)
75x8
85x8
95x8

1 leg SLDL with 15lbs
4x10 each leg

My balance still sucks on the right side with these.

Busy, busy..

I just realized I haven't updated this in a few days.

I've been busy contemplating life and where exactly mine is going. Anyway...

My press day was totally shitty. I debated not even going to the gym because I was tired from the previous days hell, i.e., travel...

Push press
72x5
82x3
92x4

Then some single arm KB shoulder press with the 35 and then the 25
and shoulder press 45lbsx15

Ring dips with red band. 3 sets of max reps
15, 9, 10

6/2

I re-visited a metcon I did a while back

10 minutes max KB swings.
I used the 35lb and got 134

Last time I used 30lbs and got 114.

That's good.