PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

That never was an enemy of mine, as my wife will attest to. Ironic from a feller named MoM though. Lol.
 
5/10


Warm-ups & dynamic stretches


ZDL +6 kicks per leg, 2 leaping
135x5 - spinning back
225x3 - roundhouse
DOH
315x3 - side
382.5x3 - front
Mixed Grip
406.25x3 - spinning back
430x4 - roundhouse


Bridges and stretches
 
5/14 - thought I posted this already...
Warm-ups and dynamic stretches


SOHP (+5 clapping push ups after each set)
45x10
95x8
132.5x3
140x3
148.75x9


Rope Pull-Ups
x6
x6
x6
x6
x6


Shoulder rehab and stretches
 
5/17
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
75x10 - spinning back
FS
135x8 - side
205x5 - front
BS
240x0 - shouldered the bar but didn't attempt. I knew I tweaked my back doing DLs last week, but I thought it was doing better. Something different than residual soreness... I think it's time to deload and do something other than 531 for awhile...


Bag Work
4 min light-medium combos
4 min Tabata straight punches
4 min light-medium combos


Shoulder rehab, bridges, stretches, foam rolling
 
5/24
Still feeling a pull or something in my right glute, but it's time to get back on the bull.

5x5 min rounds of heavy bag work, 1 min semi active rest (a lil speedball and double end ball) between rounds.

Had some other stuff going on after my bag work was done, so I sat in my greenhouse/sauna a bit to get another sweat going before doing some stretching.
 
5/25
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x5 - spinning back
72.5x5 - roundhouse
FS
135x5 - side
205x5 - front
BS
240x5 - spinning back
272.5x3 - roundhouse
305x3 (tried for 4 but got stuck in the hole) - side


Shoulder rehab, bridges, stretches


Well, I didn't set any rep records on my "1" set, but considering a week ago I didn't wanna try to walkout with 240, I'm happy. Apparently my body needed to deload, 'cause this was one of the best feeling lifting sessions I've had for awhile.

I'm also really glad that the greenhouse/woodshed I built over our back steps makes a nice hillbilly sauna. Extra heat felt good after my squats.
 
5/26

Sauna to loosen up while wrapping my hands


4 min combos to warm up
4 min Tabata interval straight punching
4 min combos


Rope Pull-Ups
x5
x5
x5
 
5/27

Warm-ups and dynamic stretches


Bench (+5 clapping push-ups each set)
45x20
95x10
145x5
181.25x5
203.75x3
227.5x5


DB BORs
107.25x10
107.25x10
107.25x10
107.25x10
107.25x10


According to written notes, I had 8 reps at 227.5 back in Dec... I think I'll finish this round of 531 (exchanging deload for 10 rep sessions) and then do the next month, but then swap programs for a bit... Mainly doing the next month cause I already have it printed out and don't want to have wasted the paper and ink. Lol.

Any recomendations for a new program? I'm considering doing SS, since I never have... Also may start light and do 20 rep squats, alternating OHP and ring push ups for dips (my shoulder doesn't like dips). Or should I just deload and run 531 again? Leaning towards 20 rep squats, at least for a month, and then testing rep maxes and back on 531... Any thoughts would be much appreciated.
 
Decided for my next routine to do my 20 rep squat program. Decided on this mainly for increased work capacity, but some hypertrophy ain't gonna hurt me, either.
Plan is to lift every 2 days, and generally try to do some cardio on one of the days between.



5/29
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x5 - spinning back
95x5 - roundhouse
FS
145x5 - side
BS
185x20

Walkout & Calf-Raise
435x10


95lb OHP / Rope Pull-Ups / Twisting Crunch supersets
15 / 8 / 13
12 / 7 / 11
12 / 7 / 10





6/1
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x5 - spinning back
96.25x5 - roundhouse
FS
147.25x5 - side
BS
190x20 - front

Calf Raise
435x15 - roundhouse


Ring Push-Ups / Chins / Twisting Crunches superset
22 / 10 / 20
17 / 8 / 17
13 / 5 / 13


Some stretches
 
6/3 - Morning

BW squats
x40

Fingertips Push-ups
x25

Took about a 3 mile walk w my wife in the evening for active recovery.



6/4
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x5 - spinning back
97.5x5 - roundhouse
FS
150x5 - side
BS
195x20 - spinning back

Calf raises
435x20 - roundhouse


95lb OHP / Rope Pull Up / Twisting Crunch supersets
18 / 10 / 20
14 / 9 / 18
13 / 7 / 15


Bridges and stretches



6/5
BW 203.2
Had been around 208 a week and a half ago or so.
 
6/6
5x5 minute rounds of combos on the bag, 1 minute between rounds. Also did 5 chins after each round.
 
6/8
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x5 - spinning back
98.75x5 - roundhouse
FS
152.5x5 - side
BS
200x20 - front

Calf Raise
440x20 - roundhouse


Ring Push Ups / Wide Grip Chins / Twisting Crunches supersets
22 / 10 / 30
20 / 9 / 25
15 / 8 / 20


Bridges
Stretches in the "sauna"
 
6/11
Warm-ups (forgot dynamic stretches)


OHS (+6 kicks per leg, 2 leaping)
55x5 - spinning back
100x5 - roundhouse
FS
155x5 - side
BS
205x20 - front

Calf Raise
455x15 - roundhouse


95lb OHP / Rope Pull Up / Twisting Crunch supersets
15 / 10 / 22
16 / 10 / 25
16 / 10 / 20


Stretches
 
6/14
Warm-ups and dynamic stretches


OHS +6 kicks per leg, 2 leaping
55x5 - spinning back
101.25x5 - roundhouse
FS
157.5x5 - side
BS
210x20 - front
- Apparently my form has been a bit sloppy, as I was having some lower back pain before my 20 rep set, but paying attention to form during the set, my back felt better after I was done than before I started. Some of the pain gradually came back, but not much. It's more discomfort than pain, but something was off...

Calf Raise
455x20 - roundhouse


Ring Push Ups / Chins / Twisting Crunches supersets
23 / 11 / 30
20 / 10 / 30
19 / 7 / 30
 
6/18
Some "sauna" time while I worked on spray painting the steps black.

4 min light bagwork
4 min Tabata interval straight punching
4 min medium bagwork


Had a busy weekend, and still had a bit of a sore spot in my lower back, so I decided I needed the bagwork more than lifting today. Back to 20 reppers tomorrow. Was going to do 5x5 min rounds on the bag, but the spray painting took longer than I thought. I know they've lost some of their luster around here, but "Tabatas" seem to help speed up my lifting recovery between sets.
 
6/19
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
55x5 - spinning back
102.5x5 - roundhouse
FS
160x5 - side
BS
215x20 - front


95lb OHP / Rope Pull Ups / Twisting Crunch superset
17 / 11 / 40
16 / 8 / 30
12 / 8 / 30


Sauna and stretches
 
6/23 - For about an hour or so, stopping about an hour before I started my workout, I was cutting and chopping firewood and hauling it by wheelbarrow from the back corner of the yard to the woodpile by the house (~100 yards).


Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
60x5 - spinning back
103.75x5 - roundhouse
FS
150x5 - side
BS
185x5 - front
220x16.5 - last rep I got in the hole and just kept going til the bar was on the safety catches.


Wondering whether it was working the firewood, adding another warm-up set, both, or something else that cost me those last 3.5 reps... It may have had to do with being very conscious of form, as since my last workout, my lower back's been giving me some soreness due to tail tuck, which I think I managed to not do today...

Gonna give this one another go Monday... Since I failed I decidedm not to do the supersets today.

Trying to remember how long to run 20 rep squats...
 
6/27
Trying a new pre-WO mix today. Found 2 bottles of 30x caffeine pills, 80mg, at Dollar Tree Monday. Figured that's a bit more potent and a lot cheaper than $.25 per car of Pepsi Max.


Warm-up and dynamic stretches.


OHS (+6 kicks per leg, 2 leaping)
60x5 - spinning back
105x5 - roundhouse
FS
150x5 - side
BS
185x5 - front
220x20 - roundhouse

Calf Raise
435x10 - front


Sauna time & stretches



I think it's time to end 20 rep squats as my main lift. I know my nutrition's been floundering to save money, and it's showing up in my workouts, now. I like the muscular endurance and recovery gains I've gotten overall, and I'm sure I'll do this again at some point, but right now, it's taking too much out of me PWO, and even with more caffeine today, I didn't have it in me to do the supersets...
 
Did about a half hour of kata practice this am, mostly slow Tai Chi style, but some more like shadowboxing. Gonna start a new lifting routine tomorrow, probably a 2day split in 5x5 manner.
 
7/5 - decided to go w a 5x5 linear progression, starting light, for my next routine.

Upped my pre-WO caffeine. Had been having a Pepsi Max, cup of green tea or cup of coffee. Had one of the caffeine tabs w my Pepsi and aspirin today, so a lil more than double what I'd been taking, caf wise.


Warm-ups and dynamic stretches


DOH DL (+ 6 kicks per leg, 2 leaping)
135x5 - spinning back
225x5 - roundhouse
315x5 - side
315x5 - spinning back
315x5 - front
315x5 - round
315x5 - front


SOHP / Rope Pull Up (+20 seconds speed ball after each set)
45x5 / 5
95x5 / 5
95x5 / 5
95x5 / 5
95x5 / 5
95x5 / 5


Shoulder rehab and stretches
 
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