LRB 365: Conditioning. Week 6. Deadlift

BW - 191

Front Squats -
BarX5
95X5

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

BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Warmed-up with some super-light front squats just to start getting the movement back in my body.

Deadlifts were all fast and strong.  Really hammered the 225X5, and my hamstrings were really sore the next day.

Ladders were great.  No rest/pause on anything.  Not even push-ups.

LRB 365: Conditioning. Week 5. Squat

BW - 192

Squat -
BarX10 (paused)
95X5
135X5
155X4
185X2
225X1, 1, 1
185X5

BW ladder circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Don't know if I screwed up somehow on my diet or if 192 is just a spike.  I'll see what's up at my next weigh-in.

Legs were sore from sprints the day before, but squats were still fine.  Although, I did pass on a top single of 245.  Really focused on not getting over my toes this session.  I got over on the last rep with 185, however.

Ladder was as strong as it's been.  I was able to get a bit aggressive with some of the reps.  Still had to R/P a couple of the push-ups sets, though.

LRB 365: Conditioning. Week 4b. Deadlift

BW - 191

Deadlift -
135X5, 5
155X5
185X3
225X2
275X1, 1, 1
225X5

BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

191 is a BW low going back to sometime in late 2011.

Drank too much and too late the night before.  Thinking about lifting just made me want to lay down, so I backed off the weight on the deadlifts a bit and focused on speed through lock-out.

Circuit all went pretty well actually.  Only had to Rest/Pause the push-ups.  This is the easier of the two bodyweight circuits, however.

LRB 365: Conditioning. Week 3b. Squat

BW - 198

Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X3
185X2
225X1, 1
245X1
185X5

BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Was out of town the last 10 days for vacation.  Glad bodyweight didn't jump too much.  Because of the vacation, and some other upcoming scheduling difficulties, I've decided to repeat weeks 3 and 4 of the conditioning phase.

Squats were alright.  245 was pretty slow, but 185X5 was as strong as last time.

The ladders were mostly fine.  I actually did this circuit every couple days while I was on vacation.  Still have to R/P push-ups on the 5th and 6th sets.

LRB 365: Conditioning. Week 4. Deadlift

BW - 198

Deadlift -
135X5, 5
155X4
185X3
225X2, 2
275X1, 1
315X1
275X5

BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Pretty solid session considering we had house guests for the weekend and had stayed up and partied the previous 2 nights.  That contributes to the weight bump as well.

That 315 is still a little slow, but the 275 felt strong like I could have gotten a few more reps.  As long as I'm hitting everything don't really see a reason to back off.

Bodyweight stuff felt pretty good as well.  Had to hit some rest/pause on a couple of the top sets on push-ups and chins, but that's all good.

LRB 365: Conditioning. Week 3. Squat

BW - 195

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
205X2
225X1, 1
245X1
185X5

BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Felt a little shaky today, and don't think I hit depth on the 245.  So I dropped back to 185 for the back-off set, and it was one of the strongest, smoothest rep sets I can remember on Squats in a while.

Upped the rep intervals on the BW circuit, and everything felt strong.  I had to rest-pause on the top set of push-ups and chins.

LRB 365: Conditioning. Week 2. Deadlift

BW - 195

Deadlift -
135X5, 5
155X4
185X2
225X2
275X1, 1
315X1
275X5

BW Ladder Circuit -
Squats - 3 up to 15, back down to 3
Sit-ups - 2 up to 10, back down to 2
Chins - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3

My afternoon was a cluster-fuck of leaving work early for one appointment that got cancelled because of weather, and another that ended up being so delayed that I could have stayed at work.  Raining so hard, I needed to take the bus to get from home to the gym, but I just missed a bus and had to wait 20 minutes for the next one.  Ended up having to wait 15 minutes for a bus to get home afterwards.  Was supposed to walk with the weighted vest today, but torrential downpour delays that.

Despite all that frustration, this was a solid-to-nice session.

Deadlifts were all strong, BUT 315 was a touch slower than I would have liked, and 275 might have been a bit much for the back-off.  I'm trying to stick with 25s/45s as much as possible on this phase, but I may have to use some 10s to back this down from 315/275 to 295/245 next time.  Or not.

Best ladder session yet.  Pretty clear now that the Bench days with the dips and push-ups in the ladder are significantly harder for me than these.  My shoulder strain from last session wasn't hindering me UNTIL I stupidly tried to loosen it up even more with some dislocates half way through.  Then it was righteously pissed at me.  Anyway, on Lower day I'm upping the rep intervals for Squats and Sit-Ups all the way back up to the programmed 5, and Push-Ups up to 4.

LRB 365: Conditioning. Week 1. Squat

BW - 198

Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X3
185X2
225X1, 1
245X1
225X5

BW Ladder Circuit -
BW Squats - 2 up to 10, back down to 2
Chins (supinated) - 2 up to 10, back down to 2
Sit-ups - 2 up to 10, back down to 2
Push-ups - 2 up to 10, back down to 2

Good session.  I would say great, but since I ratcheted the rep intervals back on the ladder circuits, I'm docking myself.

Squats were great using the larger intervals/plates.  Also, it's been a while since I repped out any higher (for me) weights on full squats, and it felt nice to do that again.

The ladders were all pretty solid, with the sit-ups being the hardest.  Next lower body session, I'm going to bump the rep intervals up on squats, sit-ups, and push-ups to get them closer to where they are supposed to be.  I'll leave it at 2s for the next Upper body session, although I'm hopeful that last session represented a trial-by-fire acclimation session, and that they will be as easy as these were.  Nevertheless, the Bench/Dip/Push-up combo could still pose some problems.