crusting the uncrustable

[psmith]

201.8
5' 11 1/2 "
old enough to know better

all weights in lbs unless otherwise specified

Plan is 2-4 more sessions of abbreviated LP (trying to keep rest periods under 3 minutes, in particular). Then 4-5 x 2 week cycles of modified Montana method. Easy jogging here and there, recreational hiking/MTB + volunteer trail work once a week or so. Then shift lifting to maintenance and emphasize running, loaded hiking, and calisthenics come 2019.

last week's training:

9/30
Pushups 25x4
20 minutes easy jog

10/1
Bike commute x 2 hour
Pushups 25 x 2 (?)

OHP 110 x 5r x 3s
SQ 205 x 5r x 3s
DL 275 x 6r

10/2
Bike commute x 1 hour
Pushups 25x2

10/3
Bike commute x 1 hour

10/4
Pushups 25r x 4s

OHP 110 x 5r x 3s, 95 x 5r
SQ 225 x 5r x 3s
DL 275 x 5r, 295 x 5r

10/5
Easy ~22 minutes jog
Pushups x 25r x 4s
Chins BW x 10r x 4s

10/6
OHP 115 x 5r, x 3r x 4s
SQ 225 x 5r, x 3r x 4s
Chins BW x 10r x 4s
KB swings: 20kg x 10r x each side, 23 kg x 10r x each side, 32 kg x 10r x 2s x each side

[Wilhelm]

Welcome to the logjam, @psmith! \o/

[psmith]

Thanks, Wilhelm.

10/7 recreational mtb that turned into a hike after a mechanical, still fun, ~1:15

[psmith]

10/8

Pushups x 25r x 3s
OHP 115 x 5r x 4s
SQ 245x5r, x3r x 4s
DL 295x5r, 315x5r
Chins BW x 7 minutes
smoked, at least on short rest periods.

Tempted to push the LP out farther. Then again, with current gym situation (long, long lines), tempted to give up lifting entirely and move to running/kettlebells/calisthenics a bit early. Keep the goal the goal.

E1RMs: SQ ~300, OHP 142, DL 385
(wew)

10/9
Pushups 25r x 4s
Chins BW x 10r x 4s
Barefoot strides 2 x 20 sec, felt good
Run to the bridge ("22 min easy jog", more like 25 today)

[psmith]

10/10
Pushups 25r x 4s
Run to the bridge

[psmith]

10/11

First day of Montana Method

SQ 215 x 5r x 6s
OHP 100 x 5r x 7s
Hammer Strength seated rows 70 x 12-15r x 5s

Workout was fine, gym sux. Tempted to get a home setup...except I'm only lifting seriously for 8-10 weeks and want to be able to move out easily a few months after that, so maybe not. idk fam.

(or just give up and start focusing on running, but we talked about that.).

[psmith]

Pushups bw x 25r x 8s (throughout the day)
Chins BW x 69r (huehuehue) in 10 minutes
Run to the bridge
Job apps x, uh, 15?

Edit: BW 192.8, different scale than OP (and in shorts and postworkout rather than in jeans midmorning), but encouraging nonetheless given goals. Will be weighing under these conditions from here on out.

[psmith]

SQ 215 x 2, 235 x 2 singles, 245x1, 270x1
OHP 100x2, 115 x 2 singles, 125 x 2 singles--wrist wraps for top sets
DL 345, 285 x 5r x 4s--straps for work sets
DB incline 55x10, 60x8x3

BW 192.6

[psmith]

10/14
20 minutes easy jog

10/15
SQ 240 x 3r x 5s
OHP 115 x 4r x 4s (paused last rep at the bottom; good enough, I guess. Wore wrist wraps.).
Snatch grip DL 215 x 5r x 4s

BW: 191.4

Squat and snatch grip DL were tough, OHP was easy. Into the rack to off the platform was 32 minutes, not bad imo. Right knee barking a little; try some tempo reps or long pauses on warmups next session, maybe.

[psmith]

10/16
Pushups ~110r in 7 min
Chins ~50 in 7 min
Barefoot strides on grass 4 x 20sec
30 min easy run--went a bit too fast on this

BW 190.8 steady on there pal, time for some it's its and chinese food
knee pain is floating a bit, mostly ok but have a few days off after this MM cycle (esp for running) for sure

[psmith]

10/17
BW 192.8 wew guess the it's its and chinese food worked

mace swings 12 lb sledge, not sure how much these do for the shoulders if you're already pressing but fun + good for wrist strength

run to the bridge, felt ok
hanging leg raises x 10r x 4s

think the strides before the easy run make me go out too fast; seems perverse but I remember we always used to do them after training runs (but before e.g. races) during my xc days, so there you go

[psmith]

SQ 225x 4r x 3s, x 3r x 4s
OHP 105 x 4r x 3s, x 3r x 4s
Hammer strength rows 115/side x ~55r in 7 minutes
BW: 192.0

Floating pains but at least they keep floating.

[psmith]

10/19

30 minutes easy jog
Pushups ~100 in 7 minutes
Chins ~48 in 7 minutes
Triceps and upper back are shrekt, at least I got some useful work done on the rows yesterday

[psmith]

10/20

SQ 215 x 2, 235 x 1r x 2s, 245x1, 270x1, 280x1
OHP 100x2, 115x1rx2s, 125x1rx2s, 130x1
DL 355, 285x3rx6s
DB incline 55x10, 65x8x2, x 9

BW 194.2 yikes

Might have been fatigued from manual labor earlier (though I sure ate enough) but not promising in terms of progress. IDK

[psmith]

10/21 Airdyne x 45 minutes easy

10/22
SQ 245x3rx2s, x2rx3s--forgot a triple, lol
OHP 115x3, 120x3,3,2, 115x3,2
Snatch grip DL 225x5rx4s
BW 197.8 fuggg time to tighten things up for real

[psmith]

10/23

chins/pushups: 12/30, then 4/8 with 30 second rests x 15 (total of 72/150)--I thought this worked pretty well as a way to accumulate quality reps. Now: 1) push up initial sets, 2) add finishing rep outs, 3) bump up reps on minisets [4) shorten rest?]

easy 30 minute jog

BW 192.0 yesterday just carb bloat I guess?

[psmith]

Airdyne 10 min ~105 kcal superset with turkish getups 40lb kb x 5r/side x 3--don't think these are really worth doing
BW 190.7

[psmith]

SQ 275x1, 245 x 2r x 5s
OHP 125 x 2 singles, 115 x 2r x 6s
HS low row 3 plates/side x 10, then 47 in 7 minutes

Hanley maintenance protocol in anticipation of lightly debauched weekend and possibly running with potential employers next week

BW 192.6 okay....

[Wilhelm]

SQ 275x1, 245 x 2r x 5s
OHP 125 x 2 singles, 115 x 2r x 6s
HS low row 3 plates/side x 10, then 47 in 7 minutes

Hanley maintenance protocol in anticipation of lightly debauched weekend and possibly running with potential employers next week

BW 192.6 okay....

Hope you get the job, @psmith

[psmith]

Thanks man, Fed hiring so it's a while before I'll know. And we didn't run.

Weekend: hiking and beer, good mileage/pace