3/31

Squat

2x5x305
3x5x305

Bench

3x5x245

DL

5x245

Dropped 10lbs on squat after missing monday. Third set I didn't feel like grinding out two more, I think I could've. Form was meh all around on squat. Just did my bench weight for dl as all the rack and cage were both filled and I was ready to kick it. Also its my birthday and I dont want to be hurtin all night.

If you did 5x5x305 why write it as 2x5 and then 3x5?

I really wish I did 5x5x305.

My bad there, it was

2x5x305
3x305

I moved in with some friends of mine and one of them is a smoker a bit on the heavy side. He came with me on wed. and will be going with me again today. Really hoping he decides to follow my lead and start SS.

For his first workout he did

squat
2x5x95
3x135

bench

5x95

He said hes been sore for two days. Never been in the gym before.

4/2

Squat

5x305
3x315

Press

3x5x145

PC

4x3x185

Routines gotten sloppy. I'm training my roommate in SS and thats taken a little of my steam away. I've been eating decent, and sleep has been ok. Hopefully I'm not screwing up my gains so far too bad. I expect to be able to regain momentum very soon.

4/5

squat

2x5x300

bench

3x5x250

So, I need to start doing HIIT/metcon stuff once a week now since I've decided I'm cutting. Any advice for me on this?

walk for an hour T/Th/Sa/S

yup, 2p2 podcast is pretty good for this

doing anything of higher intensity while cutting seems pretty counter-productive, just grind low intensity cardio on your off days and don't do anything that will significantly hamper recovery.

4/7

Squat

5x305

Press

3x5x150

row

1x5x135
2x5x155

Yea. Kinda just doin whatever now. Light day with a 1x5 set of 305 squat... Thoughts?

Have done like 2 10 min walks every day the last week, sometimes 4.

I think I've lost a pound or two in the last week.

Walking is supposed to be near optimal for active recovery+ burning calories (i think). I have the luxury of my job 2x a week needing me to be on my feet actively doing things for the whole 9 hour shift and that seems to be good for me. Otherwise walking is pretty F boring, I guess books on tape would be good or if your gf(?) likes them or something.

I'll be Vegas in June lets pump iron while I'm there. I also want to check out Average Broz while I'm there.

Count me in, hopefully i wont be a weak little bitch by then

I have a girlfriend who loves to hike. Shes not really my girlfriend. I dont think. I'll start getting some hiking in soon, I live 5 min from RR canyon so that will be cool.

We gotta hit the gym, maybe go get some lap dances?

Vegas in June is good times...

4/9

squat

2x5x305

bench

2x5x255
3x255

dl

5x305

4/11

193lbs

Squat

5x310
4x310

Press

2x5x150
4x150

PC

5x3x185

4/16

squat

2x5x310

bench

3x5x245
1x275 1rm,pr

dl

4x315

4/19

Squat

1x319
5x295
3x295
5x225

Press

2x145
2x5x135

pc

3x135
3x185

I mistook 10kg for 10lbs because it was all long and skinny instead of short and thick. So when I did 1 rep @319 I thought it was 295 and so even though I knew something was wrong my brain told me man up this is 15lbs lighter than what you did 2x5 on friday DO IT. Then I failed the second rep with no cage to save my ass. BOOM.

No sweat, I was visiting a gym just on a day pass out of town. SDAC, in San Diego. Had a bunch of kb's with some crossfitters jumpin and throwin stuff. No power cages. 1 bench. Pretty small and cramped.

Were you using squat stands? How did you land?

I've seen your setup, and it was similar. It was just a perpendicular bar with adjustable hooks. When I realized I wasn't getting out of the hole I kinda leaned forward as I shrugged the weight off my shoulders and let it fall.

4/21

Squat

2x5x275
Set 1

Bench

5x245
3x245

After today I realized I'm not doing it right.

My 'cutting' has consisted of me just not eating as much, and not even counting protein. My workouts have lost the chins, dips and lots of reps are missing. Not doing anything for cardio or walking like was suggested other than taking the stairs and sometimes short detours to walk.

The diet wont be too hard to fix, I have 3 boxes of 30g protein bars a fridge full of chicken fish and steak. I'll just need to actually pay attention to how many cals im eating. So yea. More updates as things get back on track.

Oh, and I didn't bring my chucks while traveling so give me a break on the shoes.

4/23

squat

2x5x310

press

3x5x135

dl

5x315

4/26

squat

2x5x310

bench

5x250
4x250
3x250

pc

4x3x185

haven't gotten back into chins/dips yet, still training/coaching my friend.

4/28

Squat

20x115
2x15x135

press

2x7x115

no time to get to the gym so I did this at home with the lack of squat rack.

4/30

squat

5x310
3x310
5x225

bench

3x5x245

dl

3x315

Each day I put up 310 on squat I am amazed as my other lifts are all suffering from my 'cutting'

5/3

squat

2x5x310

presss

1x5x145
4x145
2x145

pc

3x3x155
2x3x175

weighed in at around 190 this am

5/5

squat

20x115
15x145
10x165

bench(close grip)

20x115
15x145
10x165
5x185

dl

10x185

Another home workout in my cramped ass 'gym room'

No squat rack and only 225 lb's in total weights = this