Run

10k run at 5:46 pace

nsuns - W2E4

Deadlifts
127.5x3
I probably had 1 or 2 ugly reps left, but decided to save my energy for the many sets remaining
87.5x10

Front Squats
A bunch of sets and reps at 62.5

Pull ups
7x3, 1x5, did these after each set of front squats
They felt so much easier after I just kept my body tight

Barbell Row
5x10 (20, 40, 30, 30, 30)

Sit ups
5x15 (1 minute rest)

Week 2 of nsuns is done. All training maxes are going up!
Squats: 115 to 117.5
Bench: 72.5 to 75
Deadlift: 135 to 137.5
OHP: 52.5 to 55

nsuns - W3E1

Bench Press
65x4x3
50x10
a few other sets

OHP
A lot of sets and reps at 37.5

Face pulls
Did 5 or 6 sets, supersetted with OHP

Bicep curls and Tricep pushdown superset

Row

6x45 seconds, 3:30 rest

All intervals exactly at 1:38.6

I did this workout last in July, and average pace then was 1:39.4

Run

7, 5, 3, 1 minutes, with 1 minute rest in between

Paces:
4:33, 4:32, 4:33, 3:44

The 5 and 3 minute intervals were a struggle

nsuns - W3E2

Squats
112.5x2, 77.5x10

I started this estimating my 1 rep max to be 125 (down from 130), but it's closer to 115 and these sets are starting to be real grinds. This shouldn't be the case in week 3, so I am going to start the squat bit again with a 1RM of 115. I should be back to these weights fairly quickly because I will be hitting large numbers in the AMRAP sets

Sumo Deadlifts
A lot of sets and reps at 97.5

Face Pulls
3x10
I am going to do these as often as I can

Leg Curls

Leg Extension

Crossfit

Snatch Complex - 1 Snatch + 2 OHS, every 90 seconds
35, 40, 40, 40, 40, 40, 42.5, 42.5

12 minute AMRAP:
15 toes to bar
30 air squats
10 DB snatch @ 30

4+2, scaled the snatch to 20

Run with my dog

It's my first ever run with my dog! He's nearly one. I did 4k at a very slow pace (6:32), but he behaved pretty well and wasn't tired afterwards. I am going to try and add one slower, short run every week, to build up his stamina. The end game is he comes to all runs

nsuns - W3E3

Bench
72.5x3, RPE 9.5
Training max increases next week, but due to rounding issues, the max weight set remains the same. I will try for 4 reps.
50x10

Close Grip Bench
A lot of sets and reps at 45

Face Pulls
5x10 super setted with CG Bench

Bicep curls

DB Lat raise

My accessory game is really weak, I need to come up with a much better plan. I just wing it assuming crossfit is varied enough to hit everything. But if I am spending an additional 20 minutes in the gym, I may as well make it quality time spent.

Run

11km at 5:54 pace

nsuns - W3E3

Deadlift
130x3, RPE 8
These feel so much better than 2 weeks ago, I am excited to see how much I can improve deadlifts on this program.

90x10
Grip went

Front Squats
A lot of sets and reps at 65

Face Pulls
2x10

DB Row
3x10@16

Lat Pulldown
1x10@45
1x8@55
2x8@50

Leg Raises
3x15

Week 3 is done!
Training Maxes:
Squat: 117.5 to 105 (reset, because I started too high)
Bench Press: 75 to 77.5
Deadlift: 137.5 to 140
OHP: 55 to 57.5

Run

15x45 seconds, 15 seconds off

Average pace of 4:26

nsuns - W4E1

Bench Press
3x4@65, 50x9
These are getting hard, around 6 or 7 of the 9 sets were RPE 8.5-9

OHP
Failed my 7th set, managed 5 reps at 40, weight staying the same for next week

Face Pulls
5x10

Incline DB Press
4x8@16s

Hammer curl, tricep pushdown superset


I signed up for a 10 mile race in 3 weeks. The goal is sub 1:20. The most I have run is 8 miles at a very easy pace, so this is unknown territory. I will take a deload week the week before the race.

Crossfit

Front Rack Reverse Lunges

5x8 (4 each leg)
55, 60, 60, 65, 65

For time (7 minute cap)
10 chin ups with a 5 second pause at the bottom
20 hand squat cleans @60
150 double unders

I did pull ups (chin ups hurt my wrist) and scaled the cleans to 42.5

I finished 103 double unders in the time cap. The cleans gassed me

nsuns - W4E2

Squat
100x7, RPE 9
67.5x15

I did the training max reset, and the session finally was fun and not an epic grind on each of the 9 sets. TM going up 5k from 105 to 110

Sumo Deadlift
A bunch of sets and reps at 97.5

Face Pulls
3x10

Pistols
1x2, 2x3
on a small plate
I will try and build up the volume on these

Leg Extension
3x15@30

Leg Raises
3x15

Run

12k run at 5:58 pace.

Legs felt beat up towards the end, it's probably not the best idea to do a long run the day after squatting.

nsuns - W4E3

Bench Press
72.5x3.5, 50x12
Blah, got a horrible spotter. He helped me on the first rep (wtf). I screamed at him, so he backed off on the 2nd and 3rd reps. The bar was moving upwards and slowly, and he helped on the 4th rep. I think I was 70% to get it.

75 next week, and I'm confident I can get 3

Spoto Press
A bunch of sets and reps at 47.5
I switched out close grip bench press for Spoto press (a bench press with a pause 2 inches above the chest). They seem to be really good for me, it's forcing me to be tight throughout.

Face Pulls
5x10

Curls
5x12@8,8,7,7,7

supersetted with 12 bench dips

I ended with 8 minutes on a watt bike to flush out the legs from yesterday's long run

nsuns - W4E4

Deadlift
132.5x3, 90x11
These were a struggle due to grip issues. I've just ordered liquid chalk. The set after 132.5 was 125x3 and it was pretty easy. That's nice because in week 1, I struggled to get 125x3

Front Squats
A bunch of sets and reps at 60

Face Pulls
5x10

Seated Row
5x10 (35,40,45,45,45)

Leg Raises
3x16

Week 4 done!
Training Maxes:
Squat: 105 to 110
Bench Press: 77.5 to 80
Deadlift: 140 to 142.5
OHP: 57.5 (no change)

Congratulations on the improvements!

How is the APT stuff going?

Thanks, but my 1 rep maxes from this summer were 130, 155, 80, 62.5 (B,S,D,P), so it's actually a fight to get back to that. I realized I just wasn't eating enough in general.

The APT stuff is going well, I definitely feel a difference. I also started doing exercises every day to fix my neck slumping forward and that has helped even more!

FMP

Run

2x9 minutes, 3 minutes off

4:39, 4:41

I thought I was close to a 22:30 5k, but not on the evidence of this run.

nsuns - W5E1

This follows a weekend of a lot of drinking and eating.

Bench Press
67.5x4x3, 52.5x9

OHP
Failed in the set of 7 at 40, lowered the weights after.
These are getting a real grind after benching, so I am going to switch OHP and bench from next week, and get a normal 531 ish progression with OHP.

I didn't have much time left, so I picked the important accessories

Wide grip pullups
7,4,4,4,4

Face Pulls
4x10

Run

I was meant to squat today, but I have a bit of a sore throat and didn't fancy it. I did a 5k run with my dog at 5:55 pace

nsuns - W5E2

I'm coming off a 4 day cold, so I didn't expect great things today.

Squat
105x5 RPE 9, 72.5x11
I was pleased with 5 reps. I wanted to do 3 so I could increase the weight next week, but the first rep felt really easy

Sumo Deadlift
A bunch of sets and reps at 100
These got hard.

Face Pulls
3x10

Leg Raises
3x15

I skipped accessories because of the cold. I'm just pleased I showed up and finished the main work.