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