War.

LatFlare

EADC
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"War is a competitive learning environment where victory depends on the ability to learn and adapt faster then the enemy."

Goals:
- Strong AF incl. 225kg deadlift (approx triple bw).
- Conditioning and aerobic fitness to the extent that I can move like a panther over ranges up to 3-4km, slow my heart rate quickly and be comfortable underwater.

General Outline:
Mon - Squat, Bench 531
Tue - Swim/Conditioning
Wed - Intervals
Thu - Swim/Conditioning
Fri - Deadlift 531, Press volume
Weekend - Optional distance run, bang the pussy.

Current circumstances should allow me to train and log consistently until November this year.

Previous logs here, then here.
 
19SEP15 Sat

CnJ
Singles up to 80kg

Deadlift
120 x 3
160 x 2,3

OHP
50 x 8 x 4
 
20NOV15

Deadlift
100 x 5
130 x 5
150 x 2
170 x 1
150 x 8

Pendlay row
80 x 10 x 3

Ohp
40 x 10 x 5
Pullups
 
Pretty bsy at the moment bruv but got a few weeks off over xmas which is nice.

14DEC15 Mon

Deadlift
130 x 5
150 x 3
165 x 5

OHP
55 x 4 x 6 or 7 sets
 
yeah, 100 x 20 is pretty fcking minging, mate. Nice job, though.
 
28NOV15 Sat

Sqaut
90 x 5
105 x 5
120 x 7

Bench
50 x 8
60 x 5
70 x 7
60 x 10 x 3
 
25MAY15 Mon

Sq
80 x 5
95 x 5
105 x 15

Bench
50 x 5
60 x 5
70 x 7
50 x 15, 13, 13
70 x 3 x 3

Deadlift
100 x 5
130 x 3
150 x 1
170 x 1
180 x 1

BORs, pullups & RD flyes
 
Last edited:
Yeah we did some sprints or some running shit the next day and it took me over a week to recover properly. 😬
 
3DEC15

DL
120 x 3
140 x 3
160 x 6

OHP
50 x 6 x 5 sets
Rd flyes
 
3OCT15

CJ
90kg

Deadlift
170kg x 4

Clean + 3x PP
60kg x a bunch
 
8DEC15

squat
90 x 3
110 x 3
125 x 5

Bench
60 x 3
70 x 3
75 x 5
65 x 6 x 3 sets

pull ups
 
26MAY15 Tue

Pool closed :( so

erg
500m max effort / 1 min rest x 5
________________

Pool opened later :)

swim 1k
 
Last edited:
Coming along nicely LatFlare.

yeah just trying to maintain and keep a record of where i'm at, bit ard to be consistent at the moment.
___________________

8OCT15 Thu

Squat
140 x 3

Bench
70kg x 50(total reps)

Pullups
 
27MAY15 Wed

Conditioning:

For time, no rest-
40 HRPs > 20 Pullups > 600m run
30 > 15 > 400
20 > 10 > 200
 
27OCT15 Tue

AM
Hill sprints

PM
Sq
130 x 8

OHP
45 x 9.9.7.7.5.5.7
Plate flyes, pukl ups
 
28MAY15 Thu

Conditioning

Upper body circuit utilising 15kg fat bar.

LAter..

OHP
40kg x 6 x 6
RD flyes

Swim 1k
 
Last edited:
1JUN15 Mon

Sq
60 x 8
80 x 5
85 x 3
95 x 3
110 x 10

Bench
50 x 8
55 x 3
65 x 3
75 x 4
60 x 8 x 4 sets

Rd flyes

Still hungover :'(
 
2JUN15 Tue

Beep test - 13.5

+ some other beep test interval variations.
____________

Later...

Power clean
40 x 5
50 x 3
60 x 3
80 x 3 x 3

BOR + Delt flyes
Upright row + skull crushers + cg bench
 
Last edited:
3JUN15 Wed

AM
Bw tabata. Gross.

PM
Swim
100m warmup
100m sprint + 100m 5 stroke/breath x 5
 
4JUN15 Thu

AM
Another disgusting bw circuit thing + some core stuff

PM
Erg 1000m

Deadlift
60 x 6
100 x 5
115 x 3
130 x 3
145 x 6
Deficit off 20kg bumper (maybe 3 inches?)
100 x 5
130 x 5
150 x 3
Back to the floor
165 x 1
185 x 1

OHP
bar x cdcd
30 x 6
45 x 7,7,7,7,10 + 8 bw pullups/set

Felt great today, upper body strength coming back nicely. Mars bar + coffee my new favourite prewo.
 
8JUN15 Mon

500m erg, some stretches

Sq
Bar x shh
60 x 8
80 x 5
90 x 5
105 x 3
120 x 8
130 x 3
140 x 4

Bench
Bar x Jr
40 x a bunch
60 x 5
70 x 3
75 x 5
65 x 8 x 5 sets

RD flyes x lots
 
9JUN15 Tue

Rolling - gi - 1 hr

My friend taught me the electric chair. Kewl.
 
10JUN15 Wed

Run intervals -

1k x 3
3:33
3:35
3:35

500m x 3
1:41
1:40
1:40

First time in a long time that running has made me want to throw up.
 
11JUN15 Thu

Swim
600m
5 x 50m sprint
250m slow breathing
 
12JUN15 Fri

Deadlift
60kg x 8
100 x 5
120 x 5
135 x 3
152.5 x 4
170 x 1
190 x 1
200 x F
180 x 1
Deficit 20kg plate
120 x 5
140 x 3
140 x 4

OHP
bar x sfsa
40 x 5
50 x 5 x 5 + pullups n rd flyes superset
 
14JUN15 Sun

Yoga 90 min

trying to balance my chi or whatever. srs.
 
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