W5D4 - 5/2 - 187.6
Conditioning: 2.5m run at 18:00 (7:07 avg) @ 9
This puts me at a 21:21 for three miles. I have two weeks to take off almost a 1 minute off the three miles.
W5D5 - 5/3 - 185.6
Paused Squat
195x6@7
215x6@8, 8, 8 - +10lbs from last time
Bench
260x1@9 - Bad spot and bad set up but still grinded
225x4@8.5, 9
215x4@8, 8.5
This and press are lifts that I can tell are starting to suffer. Still single is not down that much and if it doesn’t drop in the next couple of weeks, I should be alright once I start focusing back on strength.
Chins
50lbs x 5 x 5
Abs
30x2, 25x2
Curls Myo Rep
75x10, 4, 4, 4, 3
On sunday going to start adding calories back in, about 100 calories every four days until I get back to 2500 and see what happens to my weight. Planning on slowly gaining weight over summer at about 1lb per month. Anything faster has caused me to over shoot how much fat I gain and I don’t want to diet this long again.
W5D6 - 5/4 - 186.6
Conditioning: Warm up 800m, 400m Sprints x 5 at 1:25; 1:18; 1:16; 1:18; 1:20, Cool down 800m (Total mileage 2.25)
First sprint felt great so I knew I could push the pace. The third sprint was the fastest, it is 9 seconds faster than the last time I did a sprint work out. Legs feel great and not too beat up, think my body has got used to all the running. Next week going to add two more sets and try to keep time around 1:20 through out the seven sets.
W5D7 - 5/5 - 185.2
Rest Day
BW Avg for the week: 187lbs (1.5lbs down from last week)
Calories for last week: ~2100
Calories for this week: ~2200
W6D1 - 5/6 - 185.2
Squat
315x1@9 - Pretty ugly but not that heavy
265x4@8, 8, 8 - Felt good
Press
165x1@9.5 - Grinder, the press and the bench are starting to regress.
145x4@8.5
140x4@8, 8
Chins
50 Total
The last two weeks of the program the volume is starting to drop. I’m going to keep increasing the volume on conditioning slightly for this week and keep it the same for the last week since I don’t have to peak for any particular event.
W6D2 - 5/7 - 185.2
Conditioning: 4.7m; 36:49 (7:50 avg)