Workout 3/31/20

Did 5/3/1 on Saturday 3/28/20, Week 1, Day 3

Press: 5@100, 5@115, 10@130
DL: 5@185, 5@210, 10@240

Didn't do any WOD stuff, drank bourbon Friday night.  Drank more Saturday night, so Sunday was a complete waste.

Monday, went for a 30 minute walk with W.

Today, 3/31/20, did a corps strength type workout.  15 minutes of short sprint, followed by easy jog, repeat, then 12 minutes of 3x10 GS @35, 3x10 KBS @55, 3x10 DBMP @25, 3x10 BBRow @95, short rest between each set.  Definitely should push weight piece higher.

BP 121/74, HR 91 within 10 minutes.  I think this will have the same BP effect as 5/3/1 with HIT lifting after, but this should has more of a focus on cardio and less on strength.  Plan is to do this for at least 6 weeks (mid-May), then evaluate whether to continue or move into a more balanced tactical barbell type split of 2 days lifting, 2 days HIT, 2 days LSD...

weight around 255 after horrible weekend of drinking and eating.

3/26/20 Workout; Coronavirus lockdown continues

5/3/1 Week 1, Day 2

Bench Press: 5@135, 5@150, 10@170
Pullups 3x3

Circuit style workout: 3 rounds: 13:32
Hang Power Clean 5@95
Goblet Squat 10@55
Overhead Press 10@95
RDL (OH grip) 10@95
BB Row 10@95

BP within 10 minutes of workout: 121/67 pulse 99
BP 20 minutes following workout 99/63 pulse 93

Weight around 255 today.

3/25/20 Workout -- Intervals

Was planning to do LSD, maffetone style, but time was an issue, so I did 3x4 minute intervals 4x4 style.

warm up for 8 minutes
4 minutes run, getting HR to roughly 160
3 minute walk/jog
Repeat for 3 total intervals.

BP roughly 15 mins after: 115/79 pulse still at 90.  Resting pulse rate earlier was sub 60.

Weight around 257, give or take a pound.

3/24/20 Workout

5/3/1 Week 1, day 1

Front Squat: 5@45, 5@65, 5@95, 5@120, 5@130, 10@155

Assistance: 3x10, sixty seconds between sets, complete all sets for each exercise before moving on.
SLRDL @ 55lb
DB Military Press @35lb db
DB Row @ 75lb db

10:30 seconds.  Plan to add pushups, pullups, and lunges as conditioning/stamina improves.

Weight ~258
BP immediate after: 129/76 pulse 101
BP 10 minutes after: 119/73 pulse 93....

3/2/20 Workout

Regular Pullups 1,2,1 reps
Chinups 1,2,1 reps
Close grip/neutral grip 1,2,1 reps
regular pullups 1,2,1 reps

Dips 4x5 reps

Regular Pushups 2,4,2 reps
close grip/diamond pushups 2,4,2 reps
hindu pushups 2,4,2 reps
wide grip pushups 2,4,2 reps

Front Squat 3x5 @ 150lbs

Deadlift 3 x 5 @ 225

Using tactical barbell fighter template for front squat and deadlift.  Pullups/dips/pushups from navy seal book by mark delisle.

Weekly template:
Day 1: Strength
Day 2: Intervals/HIIT/Metcon type work
Day 3: Easy endurance work.
Day 4: Strength
Day 5: Intervals/HIIT/Metcon type work
Day 6: Easy endurance work
Day 7: Rest

Days 2 & 5 will incorporate lots of running, burpees, and KB Swings. 

Goals, maintain/add strength, focus on conditioning.

Weight 259, which makes pullups and dips very heavy.