LRB 365: 100 Reps. Week 5. Conditioning

Weighted Vest - 35 minutes; walking

Had an awesome Easter dinner and evening out today with the wife and a good friend.  Really great day.  Happy Easter!

LRB 365: 100 Reps. Week 5. Accessory

BW - 196

DB Press -
15sX15
20sX15
25sX20
30sX18

Band Pull-Aparts - 50, 25, 25

Rope Extensions - X100

Rope Curls - X50, 50

Hill Sprints - 10 sprints @ 75%/18 sec.

Originally was going to go to the office gym after work for this lifting and do treadmill sprints, but I got out early for Zombie Christ weekend and so hit my regular gym and went out to the hill for sprints.  It was 50 degrees here, so that was awesome.

Everything went fine lifting wise.  My gym doesn't have an adjustable pulley, and I don't love face-pulls from a high pulley, so I grabbed a band and did pull-aparts instead.

Figured I might as well start getting used to throttling down on hill-sprints.  I tested my "max" speed last time at about 13.5 seconds on my hill, and the next phase starts off with sprints at 75% of that, or about 18 seconds.  Decided to start getting acclimated to that pace now.  Really easy effort-wise, but kind of difficult to keep in that range.  

LRB 365: 100 Reps. Week 5. Squat

BW - 196

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
175X3
195X2
205X1
235X1, 1

Cable Rows - X70, 30

Lunges - BWX50, 20, 20, 10

Ab Wheel - 4 sets of 10

Weighted Vest - 35 minutes; walking

Nice session.  Squats still strong and moving with confidence.  So much so that I started toying with my form a little.  I haven't worried about my elbow/arm alignment in a while, but this session I started trying to get in the groove of keeping them pointed down to help keep my chest out.  The mental cue that seemed to help here was thinking aobut trying to bring them down alongside my hip-joints.

Cable rows felt really good today. 

Lunges, however, were a real asshole after the first hill-sprints of the year the day before.  Really brutal.

Had some time before the bus would be along, so I threw in some ab wheel.  I expect a real unwelcome surprise on the next phase when there are lots of sit-ups in the BW ladders.  Gonna try and at least get some wheel in every week to mitigate the coming disaster.

Walking felt great.  Really kind of digging it for the zone-out aspect right now.

LRB 365: 100 Reps. Week 5. Conditioning

Hill Sprints - 10 sprints
 First Sprint, max speed - 13.4 seconds

Good to get back out to the hill again now that the weather and my schedule have relaxed a bit.  I really enjoy the 20 minute walk to and from my hill as a combination warm-up/cool-down/empty-my-mind time, plus some days I really push the pace and it doubles as additional steady-state.

The hill is also really soft right now from the accumulated moisture of the winter, but not too muddy either.  When I started walking in the weighted vest, there was still plenty of ice and snow on the sidewalks, plus it was cold, so I was using my winter boots.  Then as the ice retreated but it was still cold I kept using them just on the concrete.  All that has combined to have my feet getting a bit achy the last week or two.  Getting out on the soft hill in running shoes almost felt therapeutic by contrast.

I went as hard as I could on my first sprint and timed it to start getting a base-line to set my progression for the next phase by.  So if I'm reading the program right, for the next phase I should be looking at:

HIIT	Hills	13.4
2XWeek	Reps	Speed
Week 1	10	17.9
Week 2	10	15.8
Week 3	12	15.8
Week 4	15	16.8
Week 5	15	15.8
Week 6	15	14.9	>

LRB 365: 100 Reps. Week 5. Bench

BW - 197

Bench -
BarX15
95X5
105X4
135X3
145X2
155X1, 1
165X1

Pulldowns - X50, 50

EZ Bar OH Extensions - 28X50, 50
super-set with
EZ Bar Curls - 28X50, 50

Weighted Vest - 35 minutes; walking

I was angry and frustrated when I left work yesterday (mainly with myself), so it was a great time to hit they gym.

Bench was fast and aggressive, and everything had a lot of pop.  Rest times were basically just changing weight plus a couple of breaths.

Upped the weight on the pulldowns to dramatic effect.

Also threw 5s on the 18lb. EZ curl bar.

I was still a bit riled up heading home, but after I threw on the vest and did my walk, everything had sort of fallen away and I was feeling at peace again.

LRB 365: 100 Reps. Week 4. Deadlift

BW - 198

Pause Squats -
BarX12
95X5
135X5
165X3, 3, 3

Deadlift -
135X5
165X4
205X3
235X2
265X1
285X1
295X1 (held for 10 seconds; double-overhand)

BB Shrugs - 135X70, 30 (no straps)

My schedule got all flipped around the last week, and that plus some hard partying this weekend means my workout schedule is getting a bit inverted now as well.  Because Deads had to get moved to the end of the workout "week," that means Week 5 will have to start with Bench so that I have a couple days off between Pulling and Squatting.  Starting my week with Bench...I'm such a bro now.

Also, I ended up wanting a lot of down-time this weekend because I was staying out drinking so much, so I missed my 3rd weighted vest walking session of the week.  I'll pick all this slack back up this week.

Even though I was sweating out a lot because of all the drinking this weekend, this session was still solid.

Pause Squats all felt strong.

Deadlift was a little bit rough, and the 285 felt slow going up.  But I rallied, got my mind right, and the 295 came up like it should have.  Wish I could have held it a bit longer, but I was able to do the shrugs still without straps so I'm okay with it.

LRB 365: 100 Reps. Week 4. Accessory

DB Press -
20sX15
30sX20, 13

Face Pulls - X65, 35

Rope pushdowns - X100

Rope curls - X50, 50

Treadmill - 10 intervals

LRB 365: 100 Reps. Week 4. Conditioning

Treadmill Intervals - 10 intervals

Can't wait for my schedule (and hopefully the weather) to relax next week so I can take this outdoors.

LRB 365: 100 Reps. Week 4. Conditioning

Weighted Vest - 30 minutes; walking

Fucking 16 degrees yesterday afternoon.  This week has sucked for the walking, weather-wise.

LRB 365: 100 Reps. Week 4. Bench

BW - 199

Bench -
BarX15
95X5
105X4
135X3
145X2, 2
155X1
165X1

Pulldowns - 1 set of 100

EZ Bar OH Extensions - Bar (18lb.)X100

EZ Bar Curls - Bar (18lb.)X100

Weighted Vest - 30 minutes; walking

Good session.  Bench still smooth.

Might be time to bump up the weight on the pulldowns.

Inexplicably got 100 non-stop reps on both extensions, and curls.  Need to switch to add weight one way or another, I guess.

Getting to where I can just zone out on the vest walking.

LRB 365: 100 Reps. Week 4. Squat

BW - 198

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
175X3
195X2
205X1
215X1
235X1

Cable Rows - 2 sets of 50

Lunges - BWX60, 40

Everything went pretty well. 

Squats still moving just fine, even with little rest between sets.

Was a little gassed when I got to rows, and broke into two sets.

Managed to hit 60 lunges, and then finish out in only 2 sets.

LRB 365: 100 Reps. Week 3. Conditioning

Weighted Vest - 25 minutes walking

LRB 365: 100 Reps. Week 3. Accessory

BW- ??? (bloated as hell from catering at work last 2 days)

DB Press -
20sX15
30sX20, 12

Face-pulls, rope extensions, rope hammer curls - 1 set of 100 each

Treadmill - 8 sprint interval, 5 minutes jogging

All good.  Glad I dropped back to the 30s instead of trying to keep pushing the 35s.  These sets felt much higher quality. 

LRB 365: 100 Reps. Week 3. Dead

BW - 198

Pause Squats -
BarX10
95X5
135X5
175X3, 3

Deadlift -
135X5
155X5
185X4
225X3
245X2
275X1, 1
285X1

BB Shrugs - 135X70, 30 (no straps)

Weighted Vest - 25 minutes walking

Another good session.  Nothing really to say, as everything went about as it should have with bar speed, etc.

Forearms were really burning after the shrugs.

LRB 365: 100 Reps. Week 3. Bench

BW - 196

Bench -
BarX10
85X5
95X4
105X3
125X2
145X1
155X1, 1

Pulldowns - 1 set of 100

EZ Bar OH Extensions - BarX70, 45
superset with
EZ Bar Curls - BarX70, 35

Weighted Vest - 25 minutes walking

Nice session.  Bench was fast and smooth.

Pulldowns were a little rougher this time, but I was using the "other" machine which has no knee brace and the seat is directly under the pulley.  That makes everything sort of awkward, and the muscles at the top of my abdomen and on either side of my sternum are actually a little sore from keeping my torso braced.

The EZ bar I used today was a little lighter.  It's just the one that was nearest, but I weighed it to make sure I wasn't imagining things and it's 2-3 lbs. under the other bar I'd been using.

Wife walked with me this evening.  How much nicer it is to have some company.

LRB 365: 100 Reps. Week 3. Squat

BW - 197

Weighted Vest - 25 minutes walking

Squat -
BarX12 (paused)
115X5 (paused)
135X4
165X3
185X2
215X1, 1
225X1

Cable Rows - 1 set of 100

Lunges - BWX50, 30, 24

Ab Wheel - 2 sets of 10+

Everything was pretty solid.  There is a little mental thing I'm fighting with where the non-existent rest times are making these lighter squats seem harder than they "should."  Just gotta remind myself that rest-time plays into it along with everything else.  Top sets are still smooth and strong.

Cable rows were a little bit rougher today, but I think that was due a lot to training early in the AM.

Max rep lunges still suck.

Had some time till the bus, so threw in some ab wheel.  Throwing this in once a week or so to make sure the sit-ups in the next phase aren't a nightmare.

LRB 365: 100 Reps. Week 2. Accessory

BW - ???

DB Press -
20sX15
30sX15
35sX13

Face Pull, Rope Extensions, Rope Curls - 1 set of 100 each

Treadmill Intervals - 8 intervals, 20 minutes

Solid little session.  Next week, I should probably just stick with the 30s and rep those out.  Got to remember the point of all this.

LRB 365: 100 Reps. Week 2. Dead

BW - 200

Pause Squats -
BarX10
95X5
135X5
165X5, 5

Deadlift -
135X5
165X5
185X4
215X3
245X2
265X1
275X1, 1

BB Shrugs - 135X65, 35 (no straps)

Everything went pretty well even though I'm operating in a big sleep/nutrition deficit because of having company in town all week.

Pause Squats were smooth, but I'm making them be harder by pausing long in the bottom and really focusing on exploding upwards.  What I mean is, these would be easy if I just dropped into the hole, held it for a beat, and then casually stood back up.  Much harder this way.

Deads are all still feeling strong and fast.

Decided to try the shrugs without straps for some extra grip work, and it wasn't a problem!  So I'll keep that as I work towards getting 100 non-stop.

LRB 365: 100 Reps. Week 2. Bench

BW - 200

Bench -
BarX10
85X5
95X4
115X3
125X2
135X1
145X1
155X1

Pulldowns - 1 set of 100

EZ Bar OH Extensions - BarX70, 30
superset with
EZ Bar Curls - BarX50, 50

Not much to say; pretty easy.  Worked out in the morning with no breakfast, so I ran out of gas a bit on the arms supersets.

LRB 365: 100 Reps. Week 2. Squat

BW - 198

Weighted Vest Walking - 25 min.

Squat -
BarX9 (paused)
115X5 (paused)
135X5
165X3
185X2
195X1
215X1, 1

Cable Rows - 1 set of 100

BW Lunges - 1X50, 30, 20

As I was finishing my walk, I turned down my back alley just as a group of 20-something girls came walking out.  They saw my vest, and one of them gave me the weirdest fucking look.

Squats were all fine.  Rests still super short.

Rows were fine, and I got more reps in fewer sets on lunges.

LRB 365: 100 Reps. Week 1. Accessory

BW -??? (office gym)

DB Press -
25sX12
35sX15
35sX10

Face Pulls, Rope Pushdowns, Rope Hammer Curls - 1 set of 100 each

Treadmill - 20 minutes walking

Nice little workout with DBs and the Cable stand.  Pushdowns were easier than the curls, but I think the biceps were a little pre-fatigued from the face pulls.

I was feeling froggy and had some time to kill, so I hopped on the treadmill for 20 minutes.