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. Hills 2

Hill-Sprints - 12 sprints @ 85%

LRB 365: Conditioning. Week 3b. Bench

BW - 193

Bench -
BarX15
95X5, 5
135X3, 3
155X1, 1, 1
135X8

BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (neutral) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Hanging Leg-Raises - 3 up to 15, back down to 3

Switched some things up with  my diet.  193 is at least a 9 month low (maybe longer), but need to wait and see if it sustains over the next few weigh-ins.

Bench was all good, excepting the first set of 135X3 felt heavy for some reason.  Need to warm-up more?

This upper-body BW circuit is just significantly harder than the lower body day.  It's mostly having dips and push-ups in a circuit following benching, but leg raises are also harder than sit-ups.  Got through it with some rest/pause on push-ups in particular, but was sweating like crazy.

LRB 365: Conditioning. Week 3b. Hills

Hill-Sprints - 12 hills @ 85%

This was alright, and I actually had to start slowing myself down about half-way through because I was going to fast.  My legs were pretty sore from squatting, though.

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. Hills 2

Hill-Sprints - 15 hills @ 80%

Last workout before vacation.

LRB 365: Conditioning. Week 4. Incline

BW - 197

Incline -
BarX20
95X5, 5
115X3, 3
135X1, 1, 1
115X5

BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (neutral grip) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Hanging Leg-Raises - 3 up to 15, back down to 3

Slightly tweaked my right shoulder again, though not as bad as last incline session.  The strain clearly occurred on the incline benching this time, and now I suspect that was the culprit last time as well.  I'm generally doing inclines the same as flat bench, that is to say, with a close-grip and pausing the reps on my chest.  Next time I will try bringing the bar down only to about my chin and not pausing, and see what happens.

Bodyweight stuff was pretty solid, thought I still had to R/P the 5th and 6th sets.