Next Phase

[Honorbrave]

Starting a training log to help keep myself accountable. Mostly on GPP, recovery, aerobic capacity(increasing VO2 Max).
I’ve spent the past 15 months getting my technique dialed in and working through aches and pains of reintroducing heavy(relative) weights.
Been following mostly a 5/3/1 protocol. Now that my body feels good and my lifts have a “groove” on to the next phase.
OHP - 150 Lbs
Deadlift - 385 Lbs
Bench Press- 235 Lbs
Squat - 275 Lbs
Age - 54
Weight - 195
Height - 5’6

 

[GreatGunz]

No gear I’m assuming?

 

[Honorbrave]

Test cyp only - 20 weeks. Titrated up first 8 weeks. Now on 500mg(250 Tues/Sat) for the remaining 12

 

[Honorbrave]

Saturday - began running again. Just short and easy to get the rhythm down

Was outdoors on paved trail. Only problem was shoes. Saucony kinvaras which had served me well in the past. Since switching to Altra and Vivobarefoot the kinvaras felt cramped and I could feel the 4mm heel to toe drop.

Later in the evening took my dog for a walk. Wearing rogue plate carrier 20 Lbs and wearing Vivobarefoot’s. It was at a frisbee golf course that also serves as a cross country course.
Blood flow and recovery were the goal of the day after maxing Squats on Friday

 

[Honorbrave]

Sunday is Off day
Leisure 1 hour walk with dog. Sitting in primal squats while he sniffed around, along with other mobility work.
Received new running shoes today - Altra Escalante 4’s. Wore them around while making “monster mash”. Efferding recipe. They’re going to be perfect. Apparently fixed the issue with the 3’s
Afterwards used the theragun, stick mobility, trigger point foot roller, tp massage stick, Thera cane.

 

[Honorbrave]

Added Indian clubs and iron neck, while watching game

 

[Honorbrave]

Deload week
OHP - 65x5 95x5 115x5
Bench press 185 2x5 second set close grip
DB rows 55 2x25
Dips Bodyweight 1x10
Jump rope - 10 minutes - for foot speed and timing
Original Strength mobility work/foam roller/True Stretch cage/dynamic stretches

 

[Honorbrave]

Treadmill aka - dreadmill
Warm up foam roll/dynamic stretching
5 minute walk - pace 3.0
Run 3 minutes - 5.5/walk 2 minutes - 2.7 x 4
8 minute walk - 2.7
HR while running was in the 130s
Has been a while since I’ve ran on a treadmill, so was just an easy reintroduction. 12 minutes total running. Being methodical as to avoid plantar issues. Finished with stretching/foam rolling.

 

[Honorbrave]

Before work:
25 banded tricep push downs blue rogue band over door
25 banded pull aparts blue band
25 push-ups
After work
Deload deadlift day
Warmup
KB suitcase carries 60 lbs L/R
KB Halos 35 lbs 10 L 10 R
KB prying goblet squats 50 lbs x5
KB swings 50 lbs x10
Hyper extensions x10
Deadlifts
135x5 225x5 315x5
Dynamic Pause squats
135 6x2 4 seconds down - 4 seconds holding tension in the hole - explode out of the hole EMOM
Barbell Rows
135 5x10

 

[Berserker_D]

Solid start to a log man! I will be following you to see where it goes

 

[Honorbrave]

Was supposed to run yesterday, but “free food” at work was garbage. Of course I ate too much of it AND I ate my lunch that I brought(which was homemade quiche and was delicious). I need to start dialing in my food consumption on run days. I always ran best in the AM on an empty stomach.

 

[Honorbrave]

Deload Bench Press day
Larson Press
135x10 160x7 - just introducing these
Bench Press
185x15 - Planned on at least 10, if I felt solid 12, I stopped at 15 because it was a good number to finish on AND it is Deload week. Not sure how many I still had in me, but the last rep was with a pause. Felt like a piston.
DB Bench Press
60’s 2x20
DB lying tricep extensions with pullover
35’s 2x10
DB flies
35’s 2x15
Seated cable rows - some form of back on all lift days
120x10 140x10 160x10

 

[Honorbrave]

Walk with dog(Murphy). Wearing plate carrier 20 lbs. and Vivobarefoot shoes. Should have spent time rolling my foot/getting my feet loose. Right foot was tight, with a sharp pain, for the first mile. Covered 5k in a little over an hour, so happy with that.

 

[Honorbrave]

Was feeling like I was coming down with a cold. A lot of crud going around at work. So I decided to take the day off. About an hour before I got off, I started feeling better. So I decided to go to the gym and go by feel.
Deload
Squats 135x5 185x5 225x10 pause on the last rep. Stopped at 10 reps since it’s a Deload, but felt great and still had a lot of reps in the tank.
Pause Deadlifts 225x10
Last Deload day so I chalked(pun intended) it up as a win and am ready to get after it tomorrow.

 

[Honorbrave]

5/3/1 week 1 5/5/5+
OHP
95x5 - 115x5 - 135x6
Bench Press
195 1x10 - 1x11
Dips
Bodyweight 2x20
DB alternating front raises
25’s 2x15

 

[Honorbrave]

Warm up
KB around the body pass
35 lbs 10L 10R
KB Halos
35 lbs 5L 5R
KB Prying Goblet Squats
40 lbs x5
KB One arm swings
40 lbs 10L 10R
KB Suitcase carries
60 lbs 20 Meters L /R
Deadlift 275x5 315x5 365x5
Dynamic Pause Squats
165 10x2 EMOM

 

[A-steroid]

Don't forget that load progression in strength training is also important. Even if you are focusing on improving aerobic capacity and GPP, keep a progressive load in strength training to maintain and develop your strength. Keeping a workout log will help you track not only your physical gains, but also your post-workout sensations, energy levels, and possible soreness to adjust your program if needed

Starting a training log to help keep myself accountable. Mostly on GPP, recovery, aerobic capacity(increasing VO2 Max).
I’ve spent the past 15 months getting my technique dialed in and working through aches and pains of reintroducing heavy(relative) weights.
Been following mostly a 5/3/1 protocol. Now that my body feels good and my lifts have a “groove” on to the next phase.
OHP - 150 Lbs
Deadlift - 385 Lbs
Bench Press- 235 Lbs
Squat - 275 Lbs
Age - 54
Weight - 195
Height - 5’6

 

[Berserker_D]

Solid numbers man! Keep killing that shit!! Excited to see your progress!!!
Love the handle

 

[Yano]

Nice work man , not sure why this log hadn't updated for me since the 15th , hella good shit !!!

 

[Honorbrave]

I did get sick last week. Some upper respiratory crud that also had me extremely fatigued. First outdoor bike of the year and I coughed up A LOT of junk.
Have a Specialized Roubaix that is freshly tuned up and ready to get after it.