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To Infinity.... and Beyond!

Looks Xfit gym gave me a hook up on price so I could drop in on weekends to lift with my wife, so we went in Saturday to an empty gym.

(squat) clean and jerk
95 x 10
135 x 3
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1

front squats
185 x 3 x 5

back squats
225 x 6

wod
5 rounds
15 cal on ski erg
10 x 20lb wall balls
20 x 20lb russian twists
12 x double 35lb box step ups
10 x 40lb kb snatch
19:30 time
 
back squats
95 x 10
135 x 5
155 x 1
175 x 1
205 x 1
225 x 1
245 x 2
260 x 2
280 x 1
245 x 2s x 5
225 x 6

power cleans
95 x 10
135 x 5
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 5

deads
225 x 5
245 x 1
265 x 1
285 x 1
315 x 5

hang clean high pulls
225 x 2s x 5

deadlift + high pull + power clean
185 x 3 x 3

front squats
155 x 10 (extra credit)

light weight "grace"
30 x 115lb clean and jerk
Time: 3:19

weight
180.6

notes
I could tell my power cleans are peaking so I threw in the high pulls and the complex.
Deads were supposed to be 305 but went for 315 cause I knew I could.
Squats were supposed to be 265 x 5 and missed.... so I'm going to be digging out of a squat hole again.
everything else going well.
 
Bench
bar x 20
95 x 10
135 x 5
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 3 sets x 5 (actually failed rep 5 on set 3 but...)

dips
bw x 12
+25lbs x 10
+35lbs x 10
+45lbs x 10

db curls
3 sets up to 45 x 10
drop sets
3 x 10

wod/conditioning
12 cal assault bike
6 x 135lb hang power cleans
4 x 135lb push jerk
6 rounds = 10:20

weight
178.6
 
split jerk
95 x 5
135 x 3
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1
240 x fail (might have been possible honestly, moved slow)

push jerk
195 x 3 x 5

strict press
135 x 5

cable curls
3 sets

tri cable extensions
3 sets

db curls
3 sets

wod
tabata style

95lb snatch = 50 reps
burpees = 50 reps
20lb slam balls = 83 reps
air squats 60 reps

weight
179.8
 
Didn't get a chance to log my workouts this weekend....
Friday:

power snatch
95 x 10
115 x 5
125 x 5
135 x 3 x 5

power cleans
95 x 10
135 x 5
155 x 5
175 x 5

bench
95 x 10
135 x 10
155 x 10
175 x 3 x 10

conditioning
"mini Grace"
30 x 115lb clean and jerk: 2:50

Assault bike
10 rounds HIT
30 seconds on (10 cals) 3 seconds off

weight
179
 
Saturday:
(tried to get a heavy squat day plus conditioning work in, but simply had no energy to squat)
squats
95 x 10
135 x 5
155 x 3
175 x 1
195 x 1
205 x 1
225 x 1
245 x 1
255 x 1

WOD
Filthy Fifty
50 x box jumps
50 x jumping pull-ups (scaled these way too high, bar was about 2ft over head lol)
50 x 53lb kb swing
50 x walking lunges
50 x knees to elbow (scaled these up to 20lb med ball situps, didn't want to risk tearing on pull-up bar)
50 x 45lb push press (scaled these up to 65lb)
50 x back extensions
50 x 20lb wall balls
50 x burpees
50 x double unders

time: 32 minutes
Should probably be closer to 22-25min at worst when scaled right.

weight
179
 
snatch + overhead squat complex
bar x 5
65 x 5
95 x 5
115 x3
135 x 1
145 x 1
165 x 1

cleans (squat)
135 x 5
155 x 1
175 x 1
185 x 3 x 3

back squats
185 x 5
155 x 2 x 10

conditioning
20min EMOTM
Calorie Row + 2 burpees
KB Swings+ 2 burpees
KB Goblet Squats+ 2 burpees
30lb slam balls+ 2 burpees
5 rounds. (ended last round with 15 reps of each)

weight
181

notes
in true 80/20 fashion, filled the 20 this weekend with some drinks and tacos. the cold dark winter has arrived and its a bit of a fight with hibernation hunger + low energy levels.
 
bench
bar x 20
wide grip x 20
95 x 10
135 x 5
155 x 3
175 x 3
195 x 3
215 x 3
225 x 3 x 3

bent over row
135 x 10
155 x 4 x 8

db bench
4 x 10 up to 70s

db curls
4 x 10

bent over db row
3 x 10-12 up to 65s

tri cable extension
2 x 12

rope push down
3 x 10-12

cable curls
3 x 10-12

conditioning
10 min warm up
20 min HIIT on rower
500m sprint, rest 2 min

weight
179.5
 
Last night was dragging my ass. I recognize the signs of being overdue for a deload so after I benched I took it easy.

bench
bar x 20
95 x 10
135 x 5
155 x 3
175 x 3
195 x 3
215 x 3
225 x 1
230 x 2

death by burpees (add 1 rep every minute on the minute)
made it through 15 rounds (so 15 burpees in the last minute)

weight
180.5
 
We are going under a lock down again. Said for 2 weeks but think it will be longer. Are you guys up there staying open?
 
dapack said:
We are going under a lock down again. Said for 2 weeks but think it will be longer. Are you guys up there staying open?
Click to expand...

Gov just announced our lock down starts midnight today until Dec 14th.... I'm working with my buddy on a gym solution... hope to be able to keep under the barbell this time..... I'll know more tonight.
 
last night
squat snatch
bar x 10
65 x 5
95 x 5 + 10 overhead squats
135 x 3
145 x 3
155 x 1
165 x 1
175 x missed barely

hang squat cleans
135 x 5
155 x 3
175 x 3
195 x 3
205 x 1
215 x 1

deads
225 x 5
245 x 1
265 x 1
285 x 1
305 x 1
315 x 5

leg extensions
3 x 20

leg curls
3 x 20

conditioning
4 rounds
400m row
10 x 30lb slam balls
10 x 50lb kb swings
time: 12:57

weight
179
 
last night;
bench
bar x 20
95 x 10
135 x 10
155 x 5
175 x 5
195 x 3
215 x 1
225 x 3 x 3
185 x 8

dips
bw x 10
+25 x 10
+45 x 2 x 10

barbell rows
135 x 12
155 x 3 x 10

db curls
3 x 10

lat pull downs
3 x 10-12

db press
45 x 12
60 x 12
70 x 12

weight
178.6
 
forgot to log last week...
Thursday 11/19/2020

snatch
warm up sets to:
170 x 1

cleans
warm up sets to:
190 x 3 x 3

deadlift
warm up sets to:
275 x 10

leg extensions
3 x 10

leg curls
3 x 10

wod
EMOTM
1 x 155lb power clean + 7 burpees
at 5 minutes make it 8 burpees
at 10 minutes make it 9 burpees
for 15 rounds
 
forgot to log last week...
Friday 11/20/2020

jerk
warm up sets up to:

225 x 1
235 x 1
240 x 1
This feels pretty good, I'm pretty sure it's my high of 2020 or close to it.

press
135 x 5
140 x 5
145 x 5

dips
bw x 12
+25 x 10
+35 x 10
+45 x 10

db press
3 x 12

db curls
3 x 10

conditioning
20 minutes

weight
179
 
snatch
95 x 5
115 x 5
135 x 5
155 x 3
160 x 3
165 x 3

cleans
135 x 5
155 x 3
185 x 3
205 x 5

squats
205 x 5
225 x 5
245 x 5

deads
225 x 5
245 x 1
back was a little tight, didn't want to push it

leg curls
4 x 20

leg extensions
3 x 20

calf raises
3 x 20

conditioning
tabata
50lb kb swings (9 reps / 20 second intevals)
50lb kb goblet squats (avg 9 reps per 20)
row for cals (avg 7 cals per 20)

weight
183
 
jerk
95 x 5
115 x 5
135 x 3
155 x 3
175 x 1
195 x 1
205 x 1
225 x 1
235 x fail
240 x fail twice

push jerk
205 x 3 x 3

bench
205 x 3 x 8

dips
bw x 10
+25 x 10
+50 x 3 x 10

db curls
3 warm up sets
40lbs x 3 x 10

tricep cable extensions
3 x 15

cardio
15 minutes 10 incline

weight
179.1

notes
Jerk was moving slow. bar popped well over head, but did not get under it.
Bench and push jerk felt strong and 'easy'
Wanted to drop weight and add volume since 225lb has been stuck at 3 or 4 reps.
 
Thanksgiving morning work

Power snatch
Bar x 20
65 x 10
95 x 5
115 x 5
135 x 5
145 x 5

Snatch high pulls
155 x 5

Hang power cleans
155 x 5
165 x 5
185 x 5
205 x 3

Filthy Fifty
50 box jumps
50 jumping pull ups
50 KB swings
50 knees to elbows
50 push press
50 back extension
50 thrusters (sub for wallball)
50 burpees
50 double unders
Time 34:00
 
Black Friday stacked 2 cords of wood and then had a mild session:

squats
bar x 10
95 x 10
135 x 5
175 x 5
205 x 3
225 x 1
245 x 1
265 x 4 singles
225 x 5

rack pull deads (knee height)
225 x 5
275 x 1
315 x 2
365 x 1
405 x 2

notes
was sore and low on energy after thanksgiving and wood stacking but the 405lb pull is my first time breaking 400lbs in a year or so, even if it was a rack pull. even though it was a lazy day, I think it was good.
 
Sunday morning session (11/29/2020)

bench
bar x 10
95 x 10
135 x 10
175 x 5
205 x 5
215 x 5
220 x 5
225 x 3 x 5

This was sorta a big day. first time since COVID finally clearing a 3x5 at 225lbs. that's usually my hard plateau number to break through.

dips
bw x 12
+25 x 10
+50 x 10
+60 x 10

db curls
4 sets

notes
again, another sorta lazy day during the holiday week and stacked another cord of firewood but recovering well, weight stayed controlled and I feel like I'm prepping for a productive week.

weight
182.8
 
snatch
bar x 10
65 x 5
95 x 5
115 x 5
135 x 3
160 x 3
170 x 3

cleans
170 x 3
190 x 3
205 x 3

overhead squats
135 x 6
135 x 8
95 x 12

leg extensions
3 x 20

leg curls
3 x 20

cardio
15 minutes treadmill on high incline

weight
180
 
jerk
95 x 5
135 x 5
155 x 3
175 x 1
195 x 1
215 x 1
225 x 1
230 x 1
235 x 1
240 x 1

push jerk
215 x 2 x 3

snatch grip deadlift high pulls
135 x 8
165 x 5
185 x 2 x 3

weight
180.4

notes
was just dead tired last night. wanted to get more accessory work both for the press and the oly but didn't have it.
 
Last night just had time for bench but added five pounds so it was still a good session...

Bench
95 x 10
135 x 5
175 x 5
195 x 1
210 x 1
220 x 1
230 x 3x5
 
This morning had to fit in a quick session before we take a three day holiday so I followed up on my session from last night

Bench
Bar x 20
95 x 10
135 x 10
175 x 10
195 x 10
210 x 3x8 (5lb increase from last volume day)

No time for all the accessory work I need and wanted to do this morning...
 
Squats
bar x 10
95 x 10
135 x 1
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
300 x failed twice

added 44lbs in chains
269 x 3 singles (learning chains)
279 x 1
289 x 1
300 x 1

power cleans
95 x 5
135 x 5
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
225 x 3
210 x 5

block pull dead lifts (6" block)
225 x 5
245 x 1
265 x 1
285 x 1
305 x 1
325 x 1
345 x 5

RDL's
185 x 3 x 10

weight
181.6

notes
Was feeling "strong" so wanted to see if I could grab 300lbs yet. That's always my "build from weight". Once I know I'm squatting 300 I know it's progressive training from there. I think it's more mental than anything.
Noticed we had chains at the gym so I weighed them. they're 22lbs each so 44lbs added to the barbell with nice collar mounts, pretty slick set up. I'll be using these a lot more I think!

The deads were pretty hard. Honestly not sure I had 'a lot' more in me than that. that may have been a 10 for effort. at least a 9.
 
bench
bar x 20
95 x 10
135 x 5
155 x 1
175 x 2
195 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
270 x lifted off but decided not to test it.

with 44lbs in chains
229 x 3 x 5

dips
bw x 12
+25lbs x 10
+50lbs x 5
+75lbs x 3 x 5

lateral shoulder raises
3 x 10

forward raises
2 x 10

db curls
3 x 10

hammer curls
2 x 10

weight
181.00

notes
wanted to test heavy weight today to see where I am, and play with the chains.
 
Squats
bar x 10
95 x 10
135 x 10
185 x 10
205 x 10
225 x 10

front squats
185 x 5
185 x 5
135 x 10
135 x 10

hypers
bar x 12
95 x 12
95 x 12
50 x 10

weight
181
 
Saturday bench session:
bench
bar x 10
95 x 10
135 x 10
175 x 10
195 x 10
210 x 10, 8, 8

butt was coming off the bench, so had to drop back to 8 and 8 on my last two sets to keep them better quality.

overhead press
95 x 10
135 x 5
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1

dips
bw x 15, 20, 25

weight
179.2

notes
just a volume day. lots of bench and dips. Wanted to test overhead press to see where it was. Not disappointed with a bodyweight overhead press.
 
Squats
bar x 10
95 x 10
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
(this was way too heavy)

with 44lbs chains
279 x 2
269 x 2

pause squats
225 x 5

power cleans
95 x 5
135 x 5
155 x 1
175 x 1
195 x 1
215 x 1
230 x fail
205 x 3 (hang)

deads
245 x 1
265 x 1
285 x 1
305 x 1
325 x 1
350 x 1

db curls
4 sets

weight
179.6
 
bench
bar x 10
95 x 10
135 x 5
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1
235 x 5, 4, 4, 3

dips
bw x 12
+25 x 10
+50 x 3 x 10

cable curls
3 sets

tri cable push downs
3 sets

tri cable pull downs
3 sets

cardio
25min pre workout/15 post LISS

weight
178.6

notes
bench felt crazy light all the way up to my working sets. sorta surprised I didn't get my 3x5 but I really worked hard on form and keeping my butt in contact with the bench.
 
squats
bar x 10
95 x 10
135 x 5
185 x 3
205 x 1
225 x 1
245 x 3 x 5

leg extensions
3 x 15

leg curls
3 x 15

cardio
LISS, 20 minutes pre-workout, 25 minutes post.
 
LISS 25 minutes

Bench
Bar x 20
95 x 10
135 x 5
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1
235 x 3x5

OH Press
95 x 5
135 x 5
155 x 3x5

Dips
3 x 15 at bodyweight

Cardio
20 min LISS
 
LISS 10 min

Bent over BB rows
Bar x 15
65 x 15
95 x 12
115 x 12
135 x 12
155 x 12

Pull ups
3 x 10

Bb curls
3 x 12

Db curls
3 x 10

Db bent over row
3 x 10

Hammer curls
3 drop sets

Cable curls
3 sets

Seated Rows
3 x 10
 
Lifting has been near impossible this week due to the holiday schedule but I managed to jump on the treadmill last night while using the time to do some studying online lol.

liss
90 minutes/650cals/5 miles on treadmill walk/jog/incline

weight
179.8
 
Also changed things up a bit. have added protein shake in the morning to push off my meals.

7am protein shake
9am breakfast
12pm lunch
1-2pm snack (apples/almonds)
supplements: creatine (10-15g), arginine, and fishoil.

I may allow strength to decrease as I increase cardio, and decrease calories for the next 2 weeks to prep for vacation, then come back focused on strength again.
 
Today
LISS 15 min

Squat
Bar x 10
95 x 10
135 x 5
185 x 1
205 x 1
225 x 1
250 x 3x5
185 x 10

Deads
135 x 10
185 x 10
225 x 10

Barbell rows
135 x 3 x 10

Db rows
3 sets of 10-12

Db curls
3 sets of 10

LISS
20 more minutes
 
Been bad about logging...

Bench
Up to 225 x 3x5

Overhead
Up to 150 x 5

Dips
Bodyweight 3 x 12

LISS
About 45 minutes

Weight 181.5
 
Bench
95 x 10
135 x 10
155 x 5
185 x 5
205 x 10
215 x 8

BB curls
4 x 12

Dips
BW x 12
+25 x 3 x 12

DB press
3 x 10

DB curls
3 x 10
 
squats
95 x 10
135 x 5
185 x 1
205 x 1
225 x 1
245 x 2
265 x 3 x 5

deads
135 x 10
225 x 2
275 x 1
315 x 5
335 x 5

barbell rows
135 x 12
155 x 3 x 10

super set with

pull ups
3 x 8

weight
183

notes
and that's likely my last workout, or at least solid one, until I get back from Vacation on the 16th. the resort says it has a gym so we'll see....
 
Squats
bar x 20
105 x 5
135 x 5
160 x 5

Working:
175 x 5
200 x 5
225 x 11 (5 + 6 joker reps)

135 x 3 x 10

front squats
105 x 3 x 10

EZ Bar Curls
3 x 15

Incline DB Curls
3 x 10

weight
187

notes
Just got back from 11 days in Mexico. Made it to the "gym" 3 times down there but there wasn't a lot I could do other than bench, and they didn't have a lot of weight. I've decided to start a 5/3/1 cycle so I downloaded an app, plopped in my current maxes (just before vacation) and am going to just follow the program for a while and see how it goes. the only downfall is that there isn't really an 'arms' day with 531 so I need to figure that out a bit. Otherwise I'm sorta pumped to see where it goes.

Right now the maxes it has me at are:

Squat 297
Bench 267
Deadlift 402
Overhead 175

With year end goals of:

Squat 419
Bench 329
Deadlift 524
Overhead 236

I have no idea if these numbers are truly achievable but they'd all make me happy! (Wouldn't mind a bigger squat but it's still far above my previous PR of 345).
 
Day 2 of 531

bench
bar x 20
95 x 5
120 x 5
145 x 3

155 x 5
180 x 5
205 x 10

bbb sets
120 x 5 x 10

db bench
45 x 10s
50 x 4 x 10s

dips
+25 x 5 x 10

hammer curls
35 x 10
40 x 4 x 10

weight
185

Total time: 1:05 <- this is interesting because I feel like with 531 my workouts are more effective in half the time.
 
Day 3 of 531, First Deadlift Day

deads
5 x 145
5 x 185
3 x 215

5 x 235
5 x 275
12 x 310 (AMRAP set)

Deads BBB
5 x 10 @ 180

hanging leg raises
5 x 10

Krock Rows
10 x 50
10 x 60
3 x 10 x 70

GHD sit-ups
5 x 10
 
thanks man! I'm actually pretty pumped about this programming. I finally feel like I have some organization and if I can finally break the 500lb deadlift that would be fantastic.
 
Saturday 1/23/2021 was Pressing day and completion of my first week of 531

press
5 x 65
5 x 80
3 x 95
5 x 100
5 x 120
10 x 135 (AMRAP Set)

BBB Sets
5 x 10 x 80lbs

db front raises
5 x 10 x 30lbs

db lateral raises
5 x 10 x 20lbs

barbell curls
5 x 10 x 75lbs

Total time: 1:15 (since the app tells me this now, lol)
 
squats
5 X 105
5 X 135
3 X 160
3 X 185
3 X 215
10 X 240 (AMRAP set)

BBB Set
3 x 10 x 145lbs

Front Squats
3 x 10 x 110lbs

EZ Bar Curls
5 x 10 x 75lbs

Hammer curls
3 x 10 x 50lbs

According to the app, total time was only 31 minutes in the gym lol. I was NOT feeling great though, hit my squat goal but was feeling pretty dehydrated and shortened my workout a bit.
 
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