500+ pull, 05:xx mile

[23/1/17]

Lying DB Tricep Extensions
12'sx10x3

Pull-Ups
BWx8x4

Pallof Press
21x15x3

Still in deload mode & I can feel my body coming good. Looking forward to next week.
 
The last few days I've played around with a few new exercises - mostly front squats. I reckon they're a badass lift, so I'd like to try learn to do them properly. Zerchers were due for a 160kg AMRAP, & as I'll probably sub them out for the FS's I did one last heavy set today.



Tried BB seal rows too. I like em.
 
[31/1/17]

Deadlift
60x5, 100x5
140x3, 160x3
180x3
160x3, 140x3

BB Hip Thrust
140x8
160x8x3

Pull-Ups
BWx5, +5x5, +10x5
+15x3x3
+10x5
BWx5

A little lackluster (forgot my chalk), but it felt good to get back into the rhythm of the program.
 
[2/2/17]

Tactical Barbell II #3 - 600M Resets
Max effort, 5 mins rest x3

1:51 (-6s PB), 2:09, 2:11

Blew up after the first one, but it was quick (for me).

Edit: Practised some front squats too. Lots of 60x5 & 100x2. They'e already feeling a lot better, esp re: unracking.
 
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[3/2/17]

Pulley Pallof Press
43x15x3

Seal Rows
50x10x4

Pulley Upright Rows
64x10x2

Curlz
15'sx8x2

Lying Tricep Extensions
10'sx10x2

More front squats later on again- 60x5's, 100x3, 110x2 & a few singles @ 120
 
Last edited:
[4/2/17]

Tactical Barbell II #2 - Fast 5km Tempo Run
25:02

Took it a little easier this time. Still reasonably challenging.

Front squats - up to 130kg for a single. Strength is there, just gotta be patient & figure out the technique. Nearly fell forward.
 
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[5/2/17]

Zercher Squat [Starting from floor]
60x5, 100x5
120x3, 140x3
160x3
140x3, 100x5

Bench Press
Barxheaps
60x5, 70x5
80x3
90x5
80x5, 60x5

Everything felt heavy. Probably the bourbon & lack of BCAA's. In other news I found some return flights to Japan for $400. Boom booked in. I haven't been since I was 15, should be a blast.
 
[8/2/17]

Deadlift
60x5, 100x5, 120x5
140x3, 160x3
180x8 [REP PB]
160x3
140x5

Front Squat
Up to 130x1

Hip Thrusts
140x8
170x8x2
 
[9/2/17]

Tactical Barbell II #3 - 600M Resets
Max effort, 5 mins rest x3

1:58, 2:10, 2:12
 
[10/2/17]

Front Squat
60x5x3
60x3x2 (paused)
80x3
100x2
110x2
120x1
130x1
140xF

Lost it forward. Now that I've found a max, I'm going to count anything over 130kg as a PB.

Weighted Pull-Ups
BWx5, +5x5, +10x5, +15x5
+20x4x5

Cable Upright Rows
38x10x2

I'll do the rest later during my break at work. I was half cut during this session. I'm drinking too much again. The last 6 weeks I've been making decent money exploiting sports & racing bet arbitrages - enough for me to take it seriously as a second job, but at the moment I'm wasting 1/2 of the profit on booze. I was sober for 15 months in 2014-15 - the improvements I was able to make financially, socially & with my training were significant. I need to stop being a loser & throwing my health & money away on this shit. Since ending it with my GF a few months ago I've had too much spare time. I like being alone in general but sometimes the boredom nags & idle hands are the devil's tool.
 
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[12/2/17]

Front Squats
60x5
90x2
100x1
110x1
120x1
130xF

Seal Rows
60x10x4

Pallof Press (Pulley)
43x15x3

Upright Rows (Pulley)
77x8x2

Front squats went backwards, probably because I tried to do them fairly slowly with a brief pause to get a feel for different positions. I think I know where it's breaking down - I'm dropping the weight forward because I'm instinctively trying to use my quads as much as possible. I'm used to being able to lean forward with the zerchers & not really worry about the bar. But with the FS, as soon as I lean forward my torso + elbows come down & of course I lose the bar. I need to really, really sit back and use my hamstrings even though it's not what I'm used to. With enough weight I shouldn't fall backward onto my ass. Just gotta practice.

Today was meant to be sprints but I'll probably end up skipping them. Outside chance I'll get them done tomorrow.
 
[14/2/17]

Front Squat
50x5, 60x5, 70x5
80x3, 90x3
100x7
90x3
80x5

Bench Press
50x5, 60x5, 70x5
80x3
90x8
80x5
60x10
 
[15/2/17]

Walk 90 mins

Went for a hike to clear my head; felt challenging enough to count it as my weekly LISS.
 
[16/2/17]

Deadlift
60x5, 100x5, 120x5
140x3, 160x3
180x3
170x3, 160x3

Front Squat [Paused]
80x4x7

Hip Thrusts
120x8
140x8
170x8x2

Front squats have definitely humbled me! 80kg was comfortable but not exactly a cake walk.
 
Last edited:
[18/2/17]

Tactical Barbell II #3 - 600M Resets
Max effort, 5 mins rest x4

1:47 (-4s PB)

I reckon Strava may have wigged out on this one - it did seem pretty quick though. Absolutely nothing left afterward. I felt pretty sick this time too & just went home. I've got to play the long game & start to actually get the work done (4+ rounds) instead of going for a PB each time. If toning it down to 75-80% effort is the only way to make it happen so be it.
 
[19/2/17]

Weighted Pull-Ups
BWx5x2
+5x3, +10x3
+15x9
+10x3, +5x3

Pulley Pallof Press
43x12x3

Seal Rows
60x10x3

Bench Press
60x5, 70x5, 80x5
90x3
100x1
105x1
90x3
80x5

Deadlift
60x5, 100x3, 150x3x2

Curlz, Pulley Upright Rows

Worked in for some with a m8 @ work so it was a bit of a hodge podge session.
 
[23/2/17]

AM:

Front Squat
70x5
82.5x4x6

Bench Press
50x5, 60x5, 70x5
80x3
90x6
70x5
60x15

PM:

100m Sprints
x4
 
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