[WinterIsComing]

Wednesday: 3/5/08
Military Press: 115x5x4
Deadlift: 235x5x5 (Slight form decay, residual soreness need to make some corrections)
Pullups: BW+30x5x3, BWx5x2
Swam: 600 meters
Ran: 8 Minutes (legs were jelly I really crapped out on these, double down on Friday)
Situps: BWx65 no rest
Pushups: BWx35 no rest

[WinterIsComing]

Friday:
3/7/08
Today I was a god of steel.
Bench: 45x5, 95x5, 135x5, 160x5x5
Front Squat: 45x5, 95x5, 135x5
B. Squat: 65x5, 95x5, 135x5, 155x5, 195x5
Yates Row: 45x5, 95x5, 115x5, 135x5 (back a bit sore didnt do max set)
Swam: 600 Meters
Ran: 17 minutes at a ball busting pace felt real fucking good.
Situps: BWx65
Pushups: BWx35
No getups today lower back is still fucked from DLs Wednesday.

[WinterIsComing]

Switching over to the 3x3 this week.
Week 6
Monday 3/10/08
Weight: 185
Bench: 115x3, 155x3, 180x3
F Squat: 95x5, 135x5
Squat: 190x3x3
Row: 135x5, 170x3x3
Swam: 700 Meters
Pushups: 40
Situps: 70
Ran: 7.5 min at 7 min/mile
Getups: 30x3 each arm
Burpess: 20

[WinterIsComing]

Wednesday 3/12/08
Military: 45x10, 75x5, 120x3x3
Pullups: BWx5, BW+35x3x3
Deadlifts: 135x5, 245x5x5
Swam: 700 meters
Ran: 7.5 minutes at 7 min/mile
Situps: 70
Pushups: 40
Burpees: 20

I've been experiencing preliminary signs of what might be overtraining. I've decided that I'm going to skip the Friday session this week and make a fresh start next Monday. Last week deadlifting really depleted my lower back. I mean badly. It didnt stop aching until approximately monday this week. As a result I am making some long overdue changes. I'm going much more slowly and deliberately on my deadlifts. After each rep I am stepping back and resetting myself. I realize this is turning my 5 sets of 5 into 5 mini sets of 1 done 5 times but I prefer this to possibly injuring myself from trying to force rapid execution with imperfect form. Also I have elected a more controlled drop fashion of putting the weight down after the lockout similar to what I had previously used on PRs. Results seem good my back is definetly tired today but not utterly destroyed like it was last Thursday.

[Ian Coe]

Thanks for letting me know how you're working it mate.

Might I suggest on the wednesdays depending on how you feel to either do a short run (say 20 min) hard pace, or do interval work but with shorter work periods (say 20 on, 40 off in comparison to the 400m where you're probbaly working for 60-70s and havign 120 off).

Just a tweak suggest but its all good from the looks of it.
Keep me updated

[WinterIsComing]

Monday: 3/17/08
Weight: 183.5
Bench: 135x3, 155x3, 185x2 (failed on 3rd)
F. Squat: 65x5, 135x3
B. Squat: 200x3x3
Row: 135x5, 175x3x3
Swam: 800m
Sprints: 400mx3 (120sec rest)
Pushups: 45 (had to rest about 2/3 through)
Situps: 75 (no rest)
Getups: 35x3 (each arm)

[WinterIsComing]

Tuesday 2/18/08
Active Recovery Day:
Burpees: 10, 10, 10, 10
Pushups: 15, 15, 15, 15
Situps: 20, 20, 20, 20

[WinterIsComing]

Wednesday: 3/19/08
Military Press: 45x5, 95x5, 125x3x3
Deadlifts: 135x5, 255x5x5
Pullups: BWx5, BW+35x3x3
Swam: 800m
Pushups: 45
Situps: 75
Getups: 35x3 Right arm
Interval Sprints: Sprint 20sec Walk 40sec x6

Felt good today. Lost my first callus while doing deadlifts. My hands are slowly changing from silky ***touchers into the scarred, pitted, craterey, stone busting meat mallets they were meant to be. Also credit to Ian Coe for suggesting the Interval Sprints. I like them alot. I guess those Limeys are good for something besides teaching the World English (albiet poorly) & giving us Cricket (yeah thanks for that dicks).

[redjako]

Originally Posted by WinterIsComing

My hands are slowly changing from silky ***touchers into the scarred, pitted, craterey, stone busting meat mallets they were meant to be.

Fk right ai.

[WinterIsComing]

Tuesday: 3/20/08

Backs sore and I'm feeling lazy.

Burpees: 10, 10, 10, 10