The Battle Chef

I'm taking a brief break from lifting, hopefully just 1 week. I feel like shit, I've been eating too many carbs and I have no drive/focus. Gonna focus on walking as much as practical and try to find some cheap non-carb based pandemic food.

Squats happened, was feeling like garbage so did the barest minimal. 4.2 20/05/07 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Bench Press 70 x8 8 85 x6 6 102.5 x6 6 120 x3 3 137.5 x3 3 155 x3+ 3 A2 Barbell Row 70 x8 8 85 x6 6 102.5 x6 6 120 x3 3 137.5 x3 3 155 x3+ 3 B1 FG DB Press 40# 3x8 8 8 8 B2 Lat Pull Down 120 3x8 8 8 8 My swiss bar came in the mail finally, gave it a spin for all my work sets. It's not bad, will take a bit of getting used to. Not sure if I like the amount of twisting my wrists are doing throughout the movement, will look up some tutorials on the youtubes.

I did deadlifts the other day but I was hung over so Im not posting it. 3.4 20/05/03 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Overhead Press 45 x8 8 55 x6 6 67.5 x6 6 82.5 x5 5 95 x3 3 105 x3+ 5 A2 Lat Pull Down 70 x8 8 87.5 x6 6 105 x6 6 132.5 x5 5 150 x3 3 167.5 x1+ 5 B1 Wide Grip Bench 110 3x8 8 8 8 B2 Wide Grip Row 110 3x8 8 8 8 C C2 Intervals 10x30" 2:45 8

3.2 20/04/29 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Bench Press 67.5 x8 8 82.5 x6 6 100 x6 6 125 x5 5 142.5 x3 3 157.5 x1+ 3 A2 Barbell Row 67.5 x8 8 82.5 x6 6 100 x6 6 125 x5 5 142.5 x3 3 157.5 x1+ 3 B1 FG DB Press 35# 3x8 8 8 8 B2 Lat Pull Down 120 3x8 8 8 8 C Sled Push 35# 3x40' y y y Top set was done as singles. Soooo I smell burning rubber when doing the sleds. No, I'm not going that fast. Yes, I'll probably have ruts worn into my mats very soon

3.1 20/04/27 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 SSB Squat 80 x6 6 97.5 x6 6 117.5 x6 6 147.5 x5 5 167.5 x3 3 187.5 x1+ 3 A2 Plank 30" x5 y y y y y B1 Axel Deadlift 155 3x6 6 6 6 B2 Copenhagen Knee 3x6 6 6 5 C Farmer's Carry 80# 3x40' y y y All reps on the x1+ were done as singles with 20 seconds rest, as per the program. Energy levels flagged with the deadlifts, but I got through it.

2.4 20/04/25 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Overhead Press 45 x8 8 55 x6 6 67.5 x6 6 72.5 x5 5 82.5 x5 5 95 x5 5 A2 Lat Pull Down 70 x8 8 87.5 x6 6 105 x6 6 115 x5 5 132.5 x5 5 150 x5 5 B1 Closed Grip Bench 100 3x8 8 8 8 B2 Wide Grip Row 100 3x8 8 8 8

2.3 20/04/24 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Deadlift 102.5 x6 6 127.5 x6 6 155 x6 6 167.5 x5 5 192.5 x5 5 217.5 x5 5 A2 Hollow Rocks 5x6 6 6 6 6 6 B1 Goblet Squat 16 kg 3x6 6 6 6 B2 GHR Bottom 3x6 6 6 6 C Yoke Walk 205# 3x40' y y y I trained in the evening today and blasted through everything in an hour... go figure.

2.2 20/04/21 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Bench Press 67.5 x8 8 82.5 x6 6 100 x6 6 107.5 x5 5 125 x5 5 142.5 x5 5 A2 Barbell Row 67.5 x8 8 82.5 x6 6 100 x6 6 107.5 x5 5 125 x5 5 142.5 x5 5 B1 FG DB Press 35# 3x8 B2 Lat Pull Down 115 3x8 C Sled Push 70# 3x40' y y The sled is much tougher than I thought on rubber stall mats... very high friction D:

2.1 20/04/20 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 SSB Squat 80 x6 6 97.5 x6 6 117.5 x6 6 127.5 x5 5 147.5 x5 5 167.5 x5 5 A2 Plank 35" x5 y y y y n B1 Axel Deadlift 155 3x6 4 4 x B2 Copenhagen Knee 3x6 3 3 x C Farmer's Carry 80# 3x40' x x x too many carbs Can't afford/don't have access to as much fresh/frozen produce, thanks state of emergency! Grain's the necessary evil to stretch the food dollar until this nonsense is over.

1.3 20/04/16 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Deadlift 102.5 x6 6 127.5 x6 6 155 x6 6 180 x3 3 205 x3 3 230 x3+ 4 Ate/felt like shit. Bleh.

1.2 20/04/14 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 Bench Press 67.5 x8 8 82.5 x6 6 100 x6 6 117.5 x3 3 132.5 x3 3 150 x3+ 4 A2 Barbell Row 67.5 x8 8 82.5 x6 6 100 x6 6 117.5 x3 3 132.5 x3 3 150 x3+ 4 B1 FG DB Press 35# 3x8 8/5 8/5 8/5 B2 Lat Pull Down 105 3x8 8 8 8 C Sled Push 97.5 3x40' x x x Sooo stiff from squats I couldn't manage the sled. Also, I fogot how much fat grips on dumbbells suuuck. Could only manage 5 reps on my right side.

1.1 20/04/13 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x6 Prep T-Spine Rotation 2x3 Prep Glute Bridges 2x6 A1 SSB Squat 80 x8 8 97.5 x6 6 117.5 x6 6 137.5 x3 3 157.5 x3 y 177.5 x3+ 3 A2 Plank 30" x5 y y y y y B1 Axel Deadlift 142.5 3x6 6 6 6 B2 Copenhagen Knee 3x6 6 6 6 C Farmer's Carry 75# 3x40' y y y

3.4 20/04/07 Prep Dynamic Shoulders x2 y y Prep Dynamic Hips x2 y y Prep KB Halos 2x8 y y Prep Prying Squats 2x5 y y Prep Glute Bridge 2x5 y y Prep T-SPine Rotation 2x3 y y A1 Overhead Press 45 x8 8 50 x6 6 60 x6 6 75 x5 5 85 x3 3 95 x1+ 6 A2 Lat Pull Down 70 x8 8 85 x6 6 102.5 x6 6 127.5 x5 5 145 x3 3 162.5 x1+ 4 B1 Wide Grip Bench 100# 3x8 8 8 8 B2 Wide Grip Row 100# 3x8 8 8 8 Thus concludes the 3 week on-ramp to a proper full 5/3/1 program. Huzzah! Rest of this week will be an informal de-load and back at it on Sunday.

3.3 20/04/05 Prep Dynamic Shoulders x2 y y Prep Dynamic Hips x2 y y Prep KB Halos 2x8 y y Prep Prying Squats 2x5 y y Prep Glute Bridge 2x5 y y Prep T-SPine Rotation 2x3 y y A1 Deadlift 100 x5 5 122.5 x5 5 147.5 x5 5 185 x5 5 210 x3 3 235 x1+ 2 A2 Copenhagen 5x5 5 5 5 5 5 B1 Goblet Squat 16kg 3x6 6 6 6 B2 Yoke 215# 3x40' y y y My right arm was getting sore in the wrong places on deadlifts so I ended up using straps for everything.

Despite all the covid craziness going on, I've met all of my 1st quarter goals so I've ordered a swiss bar from Gorilafitness.ca (yay made in Canada!) for pressing and rowing. Hoping it'll be here by the end of the month! 3.2 20/04/02 Prep Dynamic Shoulders x2 Prep Dynamic Hips x2 Prep KB Halos 2x8 Prep Prying Squats 2x5 Prep Glute Bridge 2x5 Prep T-SPine Rotation 2x3 A1 Bench Press 65 x8 8 80 x6 6 95 x6 6 120 x5 5 135 x3 3 150 x1+ 4 A2 Barbell Row 65 x8 8 80 x6 6 95 x6 6 120 x5 5 135 x3 3 150 x1+ 4 B1 DB Press 37.5# 3x8 8 8 8 B2 Lat Pull Down 135# 3x8 8 8 8