Run

8k run with my dog at 5:40 pace. He started tiring in the last 3 kilometers.

I have the 10 mile race on Saturday and I did the last mile at target race pace (8 minute miles) and it felt hard

nsuns - W5E3

Bench
75x2.5, 52.5x10

Another bad spotter! He helped in my 2nd rep, which I definitely had and also in my 3rd rep, which was uncertain

Spoto Press
A bunch of sets at 47.5

Face Pulls
5x10

Bicep curls, Tricep pushdown

I am going to reset my training max by 10% on the bench press and try to set rep PRs. I am going to do 6 weeks more on this, and that should let me work back up to this weight and try and break through

Row

2x7 minutes, 1 minute off

I decided to row instead of run, to save my legs for the race.

Splits were 2:09 and 2:10

Weightlifting class

I need to make use of my crossfit membership.

Snatches
42.5x3

C&J
60x3

nsuns - W5E4

Deadlift
135x3 RPE 8, 92.5x10
Deadlifts felt really good! The liquid chalk definitely helped

Front Squat
A bunch of sets at 60

Face Pulls
4x10

Pull ups
7,5,5,4,4 (1 minute rest)

Seated Row
3x12

Week 5 is done, and I am going to do this for another 5 weeks, before switching back to 531 for the long haul. I've learned my lesson by not doing a strength program that it actually goes down a lot.

Training maxes
Squat - 110 to 112.5
Bench Press - 80 to 70 (reset and smash plateau)
Deadlift - 142.5 to 145
OHP - 47.5 (going to use it as one of the 4 main lifts now instead of using it as a second exercise)

Some goals for the next 5 weeks:

Squat:
My working set in 5 weeks will be 117.5. I just want a projected 1 rep max of over 130, which was my previous best

Bench Press:
My previous 1RM was 80, and I will get back to 75 in a few weeks, so 75x5 would be cool.

Deadlift:
My best deadlift was 145x3, in 5 weeks I will be at 145 assuming no failures, so 145x4 would be excellent

OHP:
This will probably be stubborn, but a projected 1RM of 62.5 (my previous best) will be sufficient.

Run

4k run at 6:01 pace, just a little run before the race on Saturday

nsuns - W6E1

OHP
45x9, 30x14
OHP felt really good after I braced myself before and narrowed my grip a little.

Bench Press
A bunch of sets at 50

Pushups and Face pulls superset
5x10 for both

Single arm DB rows
3x10 (16s,18s,18s)

Biceps and triceps superset

27/10 - 10 mile race

1:24:26, 5:13 pace. It's the furthest I have ran and after 6k or so, I was struggling but I managed to keep my pace up. I'm pretty pleased with it and have got the running bug.

nsuns - W6E2

I did the bench day before squats, to give my legs extra rest after the race.

Bench Press
67.5x6, 45x16

OHP
A bunch of sets at 35

Face Pulls, biceps, dips

nsuns - W6E3

Squat
107.5x4, 72.5x12

I really wanted 6, so today was a bit of a bummer. It is only 3 days after the race and my left knee feels sore just from walking, so I will put it down to that. I also started squatting in my Romaleos.

Sumo Deadlift
A few sets at 102.5, only got 6 in the last set (was meant to do 8)

Abs

Row

6k row at 2:28.8/500 pace

I wanted to get in some easy cardio, but not run because of the race. Rowing is just so boring though

Crossfit

18 minute AMRAP:
15 cal row
30 pushups
4 lying to standing rope climbs

4+15 RX

10 minute EMOM:
5 toes to bar

It was fun going to crossfit again. I haven't been going as much since starting nsuns, but I will definitely try and go more now.

nsuns - W6E4

Deadlift
137.5x3, 95x10

My first go at 137.5, I got the 2nd rep to my knees and then dropped it. It still felt doable, so I just took a couple of minutes and did it again. These are like 3 rep maxes every week, so I am unsure if I should reset it or not. The weights are going up though, so maybe reset once I stall.

Front Squats
A few sets at 62.5

Face pulls, Seated rows

Week 6 is done! Training maxes -

OHP - 47.5 to 50
Squat - 112.5 to 115
Bench Press - 70 to 72.5
Deadlift - 145 to 147.5

Goals for next week:
OHP - 47.5x9 (from 45x9, 8 is okay too)
Squat - 110x5 (from 107.5x4 with sore legs, I will accept 4)
Bench Press - 70x6 (from 67.5x6, 5 is fine)
Deadlift - 140x3 (from 137.5x3, I would love for it to feel great and do 4 but that might be a stretch)

Weight Update

I started nsuns at 67 and now weigh 69.2 (7.5 weeks later)

7 day weekly average:
Week 1 - 67.6
Week 2 - 68.2
Week 3 - 68.8
Week 4 - 68.8
Week 5 - 68.7
Week 6 - 69.2
Week 7 - 69.1
Week 8 - 69.2

I've been eating around 3000 calories and my weight hasn't really gone up in the last 6 weeks. I guess I need to increase it a little more

nsuns - W7E1

OHP
47.5x8 RPE 9.8, 32.5x13

Bench Press
A few sets at 50

Face Pulls
3x10

Single Arm DB Row
4x8@20s

Dips
5x6
supersetted with bicep curls

We're the same weight. How tall are you?

5'9, you?

5'5", considerably less lean than you though.

Here are all my AMRAP sets for this year while doing 5/3/1 and nsuns. Mar/Apr and Jun/Jul was 5/3/1, and currently doing nsuns. I weighed around 71 back then, and am 69 now.

Second picture is daily calories and weight. I realized I just haven't been eating enough. It's been such an eye opener to do this. I used to weigh myself every month or so and have a rough idea for calories, but doing this every day has just made it clear what I need to do.

Run

Meant to run 5k, but stopped after 1.6 because my left knee hurt. I am going to rest it another week and hope it just goes away.

Crossfit

15 minutes of muscle up technique

For time (12 minute cap):
25 one arm DB push press
5 ring muscle ups
20 one arm DB hang squat cleans
4 ring muscle ups
15 one arm DB thrusters
3 ring muscle ups
10 one arm DB snatch
2 ring muscle ups

RX was a 25kg DB, I used 20. I finished in 9:45, but did only 2 muscle ups in the round where I was meant to do 3 since I failed the last one twice, and everyone else had finished.

This was a repeat workout from June 4th, and I wrote this back then:

tldr - my muscle ups have improved

Crossfit

3 strict + 7 kipping HSPU (3 sets, every 2 minutes)

15 minute AMRAP
100 double unders
25 thrusters @20kg
25 reverse grip barbell row @20kg

I did 3 rounds. I did 100 DUs the first round, and 50 for rounds 2 and 3.

My knee has been hurting since the race when I walk and I self-diagnosed it as runner's knee. I went to a physio today and she confirmed it

The plan is to continue with nsuns bench and OHP days, and just cycle and maybe row the other days to keep my cardio up. Cycling and rowing is going to be done at a very slow pace and only if it is pain free.

Blah

nsuns - W7 BP

Bench Press
70x5, 47.5x15

It's up from 70x3 from 6 weeks ago, so I'll take it, RPE 9.5 (looks more like 9 after watching the video, which is below)

OHP
A few sets at 35

Face Pulls
5x10

Pull ups
10, 8, 6 (2 minute rest)

Tricep Pushdowns




Please bash my form, any feedback is welcome! (My elbow doesn't straighten any more)