5/5 (184.4 lbs)
C2 Row: 25:00 mins (6264 m)

• WoD: 12x1 minute/1 minute easy (1 minute warm-up and cool-down)

HLR: 4x12
Pallof Press: 4x12x32.5
Farmer's Walks (90 lb DBs): 3x45 sec

Just under a 2 minute pace for the whole shebang even with 12 minutes of light pulling, so that was nice. Everything else fine.

I just noticed that yesterday was the 5000th post in this log, so having it include a pathetic lower body lifting result seems appropriate. Here's to 5000 more.

5/6 (184.4 lbs)

A
5/3/1 Incline Bench (Round 1, Week 1): 5x125, 5x145, 8x160, 2x10x105
DB Row: 4x10x100
Facepulls: 6x12x57.5

B
5/3/1 Front Squat (Round 1, Week 1): 5x135, 5x150, 8x170, 2x10x115
DB Bench Press: 4x12x80
DB Curl: 3x12x40

C
Good Mornings: 4x10x135
Tricep Pushdowns: 4x15x75
Lateral Cable Raise: 4x12x10.5

Late night snacking approaching N1H levels of ridiculous; need to get things under control this weekend. Decided this week I was just going to go volume heavy for a while, so 5/3/1 for the following 3 day split, plus the normal accessory stuff:

• Mon: 5/3/1 Squat, 5/3/1 Bench
• Wed: 5/3/1 Deadlift, 5/3/1 OHP
• Fri: 5/3/1 Incline Bench, 5/3/1 Front Squat

Never seen anyone run anything quite like that, but I'm lifting essentially no weight so I don't see how it could be a problem. Might up the volume sets at the end from 2x10 to 3x10 after a few weeks before adding weight. Doing less weight on the weighted stuff (chins and dips) has helped me feel a little less beat up over the last month or so, so I think I'll be adding reps instead of weight on those for a little while longer. We'll see.

5/5 (183.6 lbs)
C2 Row: 26:00 mins (6475 m)

• WoD: 4x4 minutes/2 minute easy (2 minute warm-up and cool-down)

HLR: 4x12
Pallof Press: 4x12x32.5
Farmer's Walks (90 lb DBs): 3x50 sec

Originally was planning to go around 9k meters, but legs started to burn so I pussied out. Grand.

5/9 (182.2 lbs)

A
5/3/1 Bench (Round 1, Week 2): 3x165, 3x190, 7x210, 3x10x135
NG Chins: 2x9x+35; 2x8x+35
Facepulls: 6x12x57.5

B
Squat (Round 1, Week 2): 3x175, 3x200, 8x225, 3x10x155
Arnold Press: 4x10x45
DB Hammer Curl: 3x12x40

C
RDL: 4x10x175
Skullcrushers: 1x12x75; 3x10x75
Lateral Cable Raise: 4x12x12.5

Best weekend eating wise in quite a while; did a ton of cooking for Mother's Day weekend and to prepare for the week, so apparently it paid off. Some pretty sweet buffalo chicken burgers Saturday night, ham and cheddar biscuits among eggs and bacon and fruit and whatnot for brunch, steak, mashed potatoes, and brussel sprouts roasted in bacon grease Sunday night, and a few weekly dinner related items for the week (lemon chicken for lunches and a chicken fajita recipe to grill through the raindrops tonight). Essentially everything was from seriouseats, so I guess I have Kenji to thank for marital bliss.

As for the lifting, this kind of killed me. Added weight to most everything and handled it pretty well. Maybe this is the week I get down below 180? Not sure. I'm for sure getting weaker, but not as much as I'd feared. We'll see what happens when eating at maintenance rolls around in a month or so (i.e. when I go home to see the mamacore).

Nice feast.
Happy belated 5000th.
180 is close.

5/10 (183.2 lbs)
C2 Row: 20:51 mins (5000 m)
HLR: 4x12
Pallof Press: 4x12x32.5
Farmer's Walks (90 lb DBs): 3x50 sec

Just a light row so I don't fatigue myself too much pre-deads. Getting to sleep a bit earlier these days, so hopefully that helps recovery a bit.

5/11 (183.8 lbs)

A
5/3/1 DL (Round 1, Week 2): 3x235, 3x275, 5,fx300, 3x10x185

B
5/3/1 OHP (Round 1, Week 2): 3x100, 3x115, 7x130, 3x10x80
Seated Cable Rows (strict): 6x15x62.5

C
Dips: 4x9x+45
EZ Curl: 3x12x65

Not bad. Diet (dessert wise) has been **** the last two nights. Damn Costco pretzel chips are the devil.

Failed my sixth DL rep about mid-shin; back position looked better than last week, but still not quite as straight as I'd prefer. Need more reps. Switched up the back stuff with some slow, strict, emphasize the eccentric seated cable rows, and really felt it in my lats. Probably going to do the same thing and swap strict lat pulldowns for my Friday facepulls to get some variety. Dips were kind of tough; 4x10 is going to be a bit of a challenge. Should get it next week though.

5/12 (185.0 lbs)
C2 Row: 32:15.4 mins (8000 m)
HLR: 4x12
Pallof Press: 4x12x32.5
Farmer's Walks (90 lb DBs): 3x50 sec

Intended to just do another light row today, but after I warmed up for around a thousand meters or so, every 1000 split was at a 2:01.5 pace or better, and the last three were below 2:00, so I guess I hit a stride. I'm beginning to think a sub 40:00 10k is there for the taking; decent chance I could have hit it today had I not pre-set my distance to 8k and just kept going. I think have my lightest rowing day be before I DL is probably going to be the norm, and having my longest day Saturday so that I have a day off Sunday before back squatting on Monday should work pretty well.

Snacked a bunch again last night so maybe I was trying to punish myself or something. Time to get back under control. Salt is my #trigger.

5/13 (186.4 lbs)

A
5/3/1 Incline Bench (Round 1, Week 2): 3x135, 3x150, 8x170, 3x10x115
DB Row: 4x10x100
Lat Pulldown (strict): 6x12x67.5

B
5/3/1 Front Squat (Round 1, Week 2): 3x140, 3x160, 8x180, 3x10x115
DB Bench Press: 4x10x85
DB Curl: 3x12x40

C
Good Mornings: 4x10x135
Tricep Pushdowns: 4x15x72.5
Lateral Cable Raise: 4x12x10.5

Dinner party at our place last night, much wine and food was consumed, w/e. Getting back to it this weekend, I suppose. Workout was tough but needed; feels like I have some room to add weight on the volume sets, too, which is nice.

5/14 (185.0 lbs)
C2 Row: 39:43 mins (10000 m) (PR)
HLR: 4x12
Pallof Press: 4x12x32.5
Farmer's Walks (90 lb DBs): 3x50 sec

My first sub 40 minute 10k; pretty pleased with it. I dialed it back on a few 500-1000 m segments in the last 5k because I was getting a bit fatigued, but I checked my 1k splits and only one was above a 2 minute pace, so I kept it pretty tight overall.

Pretty impressive to maintain that pace for a 10k.

Thanks man, pretty stoked. I guess a 39 minute 10k is next? Not quite sure what the next step is. I'm kind of feeling my way along what my rowing volume should be in concert with my lifting volume and my caloric deficit, such as it is.

+1
Very nice!

Nice 10k mang!

5/16 (185.8 lbs)

A
5/3/1 Bench (Round 1, Week 3): 5x175, 3x200, 6x225, 3x10x145
NG Chins: 3x9x+35; 1x8x+35
Facepulls: 6x12x57.5

B
Squat (Round 1, Week 3): 3x175, 3x200, 8x225, 3x10x155
Arnold Press: 2x12x45; 2x10x45
DB Hammer Curl: 3x13x40

C
RDL: 4x8x185
Skullcrushers: 4x10x75
Lateral Cable Raise: 4x12x12.5

Had the neighbors over for a dinner party Saturday and we got ripped, so not the best weekend calorically for me. Made the following:

http://www.seriouseats.com/recipes/2...la-recipe.html
http://www.seriouseats.com/recipes/2...ad-recipe.html
http://www.seriouseats.com/recipes/2...la-recipe.html

All turned our very well. Chernoula was very simple to make in the food processor and was a hit with the shrimp; probably could get a away with maye a third to a half less oil depending on the consistency you like, but it had a very complex flavor profile. I grilled salmon last night and it worked pretty well with that, too. Salad was super tasty, although 8 oz of cubed feta is a bit heavy on the cheese for me; I'll probably halve it if I make it again and crumble it or cut it a bit smaller. First time I've ever grilled pineapple and it was delicious.

Pretty decent day lifting; given seven reps at 210 last week, I thought six reps at 225 would be a reasonable goal and was happy to hit it, though there was no chance of getting a seventh rep. Added a rep on the third chin set, which was nice. Squats were good; was hoping to grind out an eighth rep, but kind of got psyched out when I caught a guy guillontine himself on the bench behind me in the mirror (he failed a rep, tried to get the bar on the lowest peg, hit one, missed the other, and had the non-secure side of the bar come down on his face). Good times.

Thanks man!

I guess I have to start lengthening out the distance on my long days, now. Sweet.

Yeah that is a nice 10k time. I would rather die than do a 10k. I did a 4k once and was drafting my epitaph by 3500

I died every time I rowed more than 1500 m until I watched form videos and fixed my leaks. And also didn't just reflexively set the damper at 10.

And, to fix today's log:

Squat (Round 1, Week 3): 5x190, 3x210, 7x235, 3x10x160

5/17 (183.6 lbs)
C2 Row: 24:32 mins (6000 m)
HLR: 4x12
Pallof Press: 4x12x32.5
Farmer's Walks (90 lb DBs): 3x50 sec

Pretty easy paced row today; nothing too strenuous.

Went and got measured for a tux today; waist is down to a 31, and my coat size is down from a 46 (although my chest measurement was always 44, I wore a 46 because my shoulders are kind of wide) to 41. Apparently losing 45+ lbs affects this sort of thing. Who knew.

That's b/c Monte has #dadstrength and until you recognize your illegitimate children scattered around the Eastern seaboard, you won't qualify for it.

That's pretty ****ing lean for a tall like yourself. Gonna need some noodz for loco to run a BF% on.

Melk,

Maybe soon, maybe not. We'll see.

5/18 (182.2 lbs)

A
5/3/1 DL (Round 1, Week 3): 3x250, 3x285, 5x315, 3x10x185

B
5/3/1 OHP (Round 1, Week 3): 5x110, 3x125, 6x135, 3x10x85
Seated Cable Rows (strict): 6x15x67.5

C
Dips: 3x10x+45, 1x9x+45
EZ Curl (strict): 3x12x55

Deads were a bit meh, but eked out five reps even though I kind of took a 10 second yugobreak in between the third and the fourth reps. All five were dead stop, though.

5/19 (183.6 lbs)
C2 Row: 32:43 mins (8000 m)
HLR: 4x12
Pallof Press: 4x12x32.5
Farmer's Walks (90 lb DBs): 3x50 sec

Pretty easy day. Going a little less hard rowing two out of the three days seems to be helping with recovery a fair bit.

I am getting a tux for my mom's wedding. So I will make sure to post my new measurements. Hoping for 40/30. Will definitely full monkey tilt if i pull a 38/32 and promptly get on TRT.

5/20 (184.6 lbs)

A
5/3/1 Incline Bench (Round 1, Week 3): 5x140, 3x160, 7x180, 3x10x120
DB Row: 4x10x100
Lat Pulldown (strict): 6x12x72.5

B
5/3/1 Front Squat (Round 1, Week 3): 5x150, 3x170, 6x190, 3x10x120
DB Bench Press: 4x11x85
DB Curl: 2x15x40; 1x12x40

C
Good Mornings: 4x10x135
Tricep Pushdowns: 4x15x72.5
Lateral Cable Raise: 4x12x10.5

Brother-in-law smoked a ton of ribs and chicken over at our place last night. My ragrets are few.

Had maybe one more rep in me on front squat, but considering I still had three more volume sets to go, I pussied out. Everything else solid/tight.