I ran the Minnesota Zoo 5K in 25:42 on Saturday.
Today I pulled and it was very slow and bad feeling. I worked up to one single at 500 x 1. A set of pullups with bw + 60 pounds x 5, a set of axle curls with axel + 10 + 5 x 5 and bw x 35 prestretcher crunches.
Tonight I did 30 minutes of steady state on the elliptical, level 16 and started at 6.5 mph and slowed to 5.0ish by the end but kept my heart rate up around 170.
ran two miles in 16:47 This was much later in the evening than normal and I felt awful from an inappropriate sized lunch
skipped rope for 10 minutes, one minute on/one minute rest
worked up to 335 x 3 bench
db incline press: 80 x 15, 14
pullup, thicker bar: bw + 5 x 8 x 10
incline curl: 25’s x 10, 30’s x 10, 12’s x 8 with iso pause alternate BS
It’s that point in my training week where I feel reallllllll beat up. I pretty much want to lay in bed forever and I would give a finger (one of the ones I don’t use on my left hand that isn’t really good for anything anyway) for a neck/trap massage from some kind of female type creature.
military press: worked up to 195 x 3 x 3
superset with hammer curl up to 40’s x 8
HS machine curls: 70 x 19,18
superset with dips: bw x 25,23
weird isometric hold alternating curls: 20’s x ?, 8
weird isometric hold alternating extensions: 20’s x ?, 8
shoulder machine: 60 x 40
pec deck: 165? x 15
weird pec deck isometric alternating hold set thing: 70? x 13
ran 2 miles in 17:08
20 minutes of HIIT on the elliptical, 2o seconds on 40 off at level 16, 9.0/5.5
worked up to 395 x 3 on the straight bar free squat
safety bar parallel box squat: bar + 10’s + 5’s (200?) x 10 x 10
felt slow and bad so I ran interval style 60 on / 30 off run/walk and got a mile and a half done in 13 flat.
conventional deadlift: worked up to 515×3 This was done at a morning bodyweight of 223.0
weighted pullup: bw + 57.5 x 3 x 5 I’m still building these back up and really trying to slow down the eccentric to somewhere in the 1-3 second range instead of just snapping back down. My forearms and grip were real tired and sore from all the volume pullups on Friday and helping people move all weekend so I kept it to three sets and moved on.
GHR, front incline small box: bw x 3 x 12
axle curl: bar + 10’s x 10 x 6
ran 1.5 miles in 11:28
Did 50 8-ct bodybuilders in 7:30
worked up to 330 x 4 on the bench, which is not so great. I need to stay at this weight for the next wave.
dumbbell incline bench: 75’s x 16,16, 15
pullup, pronated, thick grip bar: bw (226?) x 7 x 10 I wanted to get to 10 sets but only got to 7 so I’m going to try to get to 8 this week.
prestretcher situp, incline 3: bw x 32 reps
Saturday – took this off because I was flat beat from helping people move.
Sunday – off
Monday AM – did 70 minutes of steady state cardio on the elliptical at level 16 and bumped my speed up to 5.5-6.0 I was completely saturated with sweat and I think I had my heartrate above 150-160 for 45 minutes or so.