Full Body. Week 4. Deadlift

BW - 207

Bulgarian Split Squats - BWX15, 15, 15

Deadlift -
135X5, 5
185X4
225X3
275X2
315X2
325X6

BW Ladder Circuit -
Push-Ups - 5, 10, 15, 20, 15, 10, 5
Chin-Ups - 2, 4, 6, 8, 6, 4, 2
Dips - 3, 6, 9, 12, 9, 6, 3
Sit-Ups - 5, 10, 15, 20, 15, 10, 5

Okay session.  Pushed up the reps on the split squat.

325X6 is a Rep PR on Deadlift.

Shoulder strain has come back with a vengence.  Made the ladder circuit brutal.  Next week is the last week of the fullbody and conditioning acclimation block.  I'll have to leave out pressing movements and sub in some shoulder recovery instead.

Full Body. Week 4. Timed-Mile

Timed-Mile - 8:49

Windy as hell today.  Time came in about where it was last week.

Full Body. Week 4. Bench

BW - 207

Pause Squats -
BarX10
95X5
135X4
155X4
185X3
225X2
255X5

Bench -
BarX20
95X5
115X4
135X3
155X2
185X1
175X10

BB Complex - 95X5; 3 sets
Clean, Front Squat, Push-Press, Front Squat

Solid session.  255X5 is an all-around PR on Pause Squats, and 175X10 matches my previous 10 rep PR, and on reduced carbs and calories.  I went for an 11th, but couldn't get it.

Full Body. Week 4. Conditioning

Light Jog - 1.4 miles

Time crunch and threatening rain wouldn't allow time for me to get out to the hill for sprints today.  I just audibled it and shot for a 1.5 mile jog at an easy pace.  Checked the distance this morning, and came up just a hair short.  No big.

Full Body. Week 4. Squat

BW - 206

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
255X7, 3

DB Bench -
60sX16, 12, 6
45sX12

BB Complex - 95X5; 3 sets
1-Arm RDL, High-Pull, Push-Press, Cheat Curl, Yates Row

Gym closing early for Memorial Day, so I had to train in the AM.  I never feel as "strong" training in the morning.  Regardless of sleep and whatever.  I was hoping to approach 10 reps with 255 on the Squat, but I was having trouble even keeping my form tight and consistent.

Tried to push reps on the DB Bench, and I eked out a few on the first set, but then the bottom dropped out.  Finished off with the 45s to just try and up the overall volume.

Complex moved up to 5 reps this week, and was: Hard.  As.  Hell.  Gasping for air after 3 sets, and my forearms were screaming after 2.  Crazy.

Full Body. Week 3. Deadlift

BW - 206

Bulgarian Split Squat - BWX12, 12, 12

Deadlift -
135X5, 5
185X4
225X3
275X2
315X6

BW Ladder Circuit -
Push-Ups - 5, 10, 15, 20, 15, 10, 5
Chin-Ups - 2, 4, 6, 8, 6, 4, 2
Dips - 3, 6, 9, 12, 9, 6, 3
Sit-Ups - 5, 10, 15, 20, 15, 10, 5
Don't remember a ton of details about this session from Friday.

Got the split squats back up to 12 reps.  Feeling better.

315X6 is a Rep PR on Deadlift.

Ladder felt a little easier.

Full Body. Week 3. Timed Mile

Timed Mile - 8:47

Got it under 9, now I just need to get it under 8.  I ate a slice of cheese pizza during my warm-up walk, and I felt great during the run.  No urgent desire to stop and walk, had to hold myself back out of the gate, and was able to crank up the speed for the last 1/4 mile.