I’m just not that strong (yet)!

Yesterday we went for a nice walk as a family. That was my “easy” conditioning. Our youngest has a cold, so I didn’t wake up early enough to get some biking in. All good!👍
 
slimsaw00 said:
Yesterday we went for a nice walk as a family. That was my “easy” conditioning. Our youngest has a cold, so I didn’t wake up early enough to get some biking in. All good!
Click to expand...
It's that time of year, my whole family got hit with a cold all last week... try to stay healthy!
 
So far (I just jinxed it) it’s just our youngest. The rest of us have been hanging on the last few days. I’m trying to drink a lot of water, and keep things as normal as possible. I’m guessing that’s about all you can do. 🤷‍♂️
 
Squat 3x5 Week

Warmup/Mobility

Barx5
95x5
135x5
175x5
200x5
230x9

Assistance
DB Bench 3x10
“Meadows” Row 3x12
Ab wheel 3x12

Bike sprints
30s on
1:00 off
5 rounds

Woke up earlier than I hoped and decided to just get going. Have a great day!
 
Press 3x5 week

Warmup/Mobility

Barx5
75x5
90x5
105x5
120x8

Chin-up x 6,6,8,7,7,
Dips x 16,12,12
RDL 3x12

Burpee 4x10 20-30 rest between sets
 
Deadlift 3x5 Week

Warmup/Mobility

135x5x2
200x5
225x5
260x9 (+1 rep PR)

Assistance
Shoulder press 2x20, 1x15
Row 2x20, 1x15
Leg Raise x 16,15,12

Good stuff!
 
Bench 3x5 week

Warmup/Mobility

Barx5
95x5
140x5
160x5
185x10

Assistance
Inverted Row x 15,15,15
Split squat 3x10

Conditioning
Jump Rope x 50 skips
KB Swing x 20 (10 each arm)
Rest 45 seconds
4 rounds

Happy Friday!
 
Squat 3x3 Week

Warmup/ Mobility

Barx5
95x5
135x5
190x3
215x3
245x8

Assistance
DB Bench x 12,12,10
DB Row 3x15
Ab Wheel 3x12
 
“Hard Conditioning”

Warmup
Bike 5 minutes

KB Swings x 10 (each arm)
Burpees x 10
Rest 60s
5 rounds

Cool down
Bike 5 minutes
 
Deadlift 3x3

Warmup/Mobility

135x5
185x3
215x3
245x3
275x7

Assistance
Shoulder press 4x15
Leg Raise 4x15
Db Row 4x15
Pallof press 4x15

Have a good Thursday peeps!
 
Bench 3x3 & Hard Conditioning

Warmup Mobility

Barx5
95x5
125x5
150x3
170x3
195x8

Assistance
Inverted Row 3x15
BSS 1x12, 2x10

Bike Interval
30s on
1:00 off
5 rounds

Have a great weekend!
 
Squat 5/3/1

Warmup/Mobility

Barx5
95x5
135x5
200x5
230x3
255x7

Assistance
Dips 4x12
Chin-ups 4x7
Ab Wheel 4x10
 
Press 5/3/1 week

Warmup/Mobility

Barx5
75x5
105x5
120x3
135x6

Assistance
Pushups x25,20,20
Row 2x20, 1x15
RDL 3x13
 
Hard Conditioning

Mobility

Bike Sprints

Warmup 2 minutes
30s on
1:00 off
X6
Cool down 2 minutes

Training lately has been fun. My goal is to be more fit. I know that is incredibly vague, and I’m okay with that. Going for PR sets on the lifting has been a good challenge, and the cardio/conditioning setup was stolen from Tactical Barbell (thanks Google).
 
slimsaw00 said:
Hard Conditioning

Mobility

Bike Sprints

Warmup 2 minutes
30s on
1:00 off
X6
Cool down 2 minutes

Training lately has been fun. My goal is to be more fit. I know that is incredibly vague, and I’m okay with that. Going for PR sets on the lifting has been a good challenge, and the cardio/conditioning setup was stolen from Tactical Barbell (thanks Google).
Click to expand...

Sometimes this in of itself is a great goal!
 
It’s not like progressive overload in lifting has to be opposed to fitness. Time your rests, choose slightly lighter training maxes for higher rep AMRAPs, and push the accessories hard - circuit work is ideal, or done as a WOD. And of course, emphasize cardio. Bike, weighted carries, emphasis on the bodyweight movements, and just paying attention to the timer/rests will do so much.
 
Hyde said:
It’s not like progressive overload in lifting has to be opposed to fitness. Time your rests, choose slightly lighter training maxes for higher rep AMRAPs, and push the accessories hard - circuit work is ideal, or done as a WOD. And of course, emphasize cardio. Bike, weighted carries, emphasis on the bodyweight movements, and just paying attention to the timer/rests will do so much.
Click to expand...

Love all of this!

I feel like I’m paying more attention to the things you listed above rather than the weight on the bar (which seemed to be my only focus).
 
Deadlift 5/3/1

Warmup/Mobility

135x5
185x5
225x5
260x3
290x6

Assistance
Dips 3x15
Chin-up 1x8, 2x7
Leg Raise 3x12

Bench and Conditioning tomorrow. Also get to have a date afternoon with my wife. We had our 8 year wedding anniversary earlier this week.
 
slimsaw00 said:
Deadlift 5/3/1

Warmup/Mobility

135x5
185x5
225x5
260x3
290x6

Assistance
Dips 3x15
Chin-up 1x8, 2x7
Leg Raise 3x12

Bench and Conditioning tomorrow. Also get to have a date afternoon with my wife. We had our 8 year wedding anniversary earlier this week.
Click to expand...
Nice deads and happy anniversary and a happy date night!!
 
Bench 5/3/1

Warmup/Mobility

Barx5
95x5
135x5
160x5
185x3
205x6

Assistance
DB Row 3x15
BSS 3x10 (increasing weight)
Push-up x25

Conditioning
Jump Rope 50-75
KB Swings x 10/arm
45s rest
5 rounds

Did my main lift and did my pull and single leg assistance superset with the main lift. Closed with one set of pushups. A lot of quality work for the amount of time.
 
Squat 5s Week

Warmup/Mobility

Barx5
135x5
165x5
180x5
205x5
235x5
180x5x5

Assistance
Dips 4x12
Chin-up 4x6
Ab wheel 3x10

Dips and chin-ups were done as supersets with the main lift. Ab wheel was done at the end. Good stuff!

Also, the time change sucks! That is all…. 🤣
 
Press 5s Week

Warmup/Mobility

Barx5
70x5
95x5
110x5
125x5
95x5x5

Assistance
DB Rows 3x15
RDL 3x10
Curls 3x10

Bike Sprints 5 rounds
 
Deadlift 3x5 week

Warmup/Mobility

135x5
185x3
200x5
230x5
265x8

Shoulder press 3x15
DB Row 3x15
Leg Raise 3x12
 
Bench 3x5 week

Warmup/Mobility

110x5
135x5
145x5
165x5
185x11

Inverted Row 3x12
Reverse Lunge 3x10

Did a couple rounds of “hard conditioning.”

My wife’s grandmother passed away last week so Friday was the visitation and yesterday was the funeral. Lots of time in the car and we are all tired. I have parent teacher conferences this week coming up so I just need to punch the clock this week. Have a great Sunday everyone.
 
slimsaw00 said:
Bench 3x5 week

Warmup/Mobility

110x5
135x5
145x5
165x5
185x11

Inverted Row 3x12
Reverse Lunge 3x10

Did a couple rounds of “hard conditioning.”

My wife’s grandmother passed away last week so Friday was the visitation and yesterday was the funeral. Lots of time in the car and we are all tired. I have parent teacher conferences this week coming up so I just need to punch the clock this week. Have a great Sunday everyone.
Click to expand...
Sorry for the loss bro.
 
Squat 3x3 week

Warmup/Mobility

Barx5
135x5
165x3
190x3
220x3
245x9 (+1)

Assistance (the usual)
Dips 3x12
Row 3x15
Ab wheel 3x12

Had parent teacher conferences last night and didn’t get home until twenty to nine…. I’m tired. Have a good day peeps.
 
Top sets this week

Squats 260x5
Press 135x5
Deadlift 295x5
Bench 210x5

Usual assistance stuff mixed in… push,pull, single leg/core.

I am taking a deload next week…. I’ve ran through a few cycles with not taking one, and I can tell.
 
Squat - Deload

Warmup/Mobility

95x5
135x5
190x5
225x3
245x1
275x1 @7 (best guess)

Assistance
Band pull aparts
Pushups
Ab wheel

👍
 
Press Deload

Warmup/Mobility

Barx5
70x5
100x5
115x3
130x1
145x1 @7-8

Assistance
Chin-ups (superset with main lift) x 25 reps total
Band Pallof Press 3x10

“Hard Conditioning”

Forgot to add that yesterday I did some “easy” conditioning.

I hope everyone has a great Thanksgiving weekend!
 
Deadlift Deload

Warmup/Mobility

135x5
185x5
215x5
250x3
280x1
315x1 @7-8

Assistance
DB Shoulder Press 3x12
DB Row 3x12
Leg Raise 3x12
 
Deload Bench

Warmup/Mobility

115x5
135x5
155x5
175x5
200x1
225x1 @7-8 (estimate)

Assistance
Chinups
Split squats

“Hard” Conditioning
Bike sprints 15on/45 off x4 rounds

Drop in volume this week to deload. Extra food and sleep with the holiday probably is beneficial as well.
 
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