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

2.4 20/03/30 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 Overhead Press 40 x8 8 50 x6 6 60 x6 6 65 x5 5 75 x5 5 85 x5+ 5 A2 Lat Pull Down 70 x8 8 85 x6 6 102.5 x6 6 112.5 x5 5 127.5 x5 5 145 x5+ 5 B1 Wide Grip Bench 100# 3x8 8 8 x B2 Wide Grip Row 100# 3x8 8 8 x My wrists are not liking the wide bench today 😧 One more session with those included next week and they'll be rotated out. 3.1 20/04/01 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 SSB Squat 75 x8 8 92.5 x6 6 112.5 x6 6 140 x5 5 157.5 x3 3 177.5 x1+ 3 A2 Windshield Wiper Floor 5x5 5 5 5 5 5 B1 GHR Bottom 3x5 5 5 5 B2 Farmer's Carry 70# 3x60' y y y Overall a good day. mixed rain/snow outside, so the dog looks extra pathetic when I towel him off.

It's fine. We held out as long as we could and there is plenty of provincial/federal assistance in Canada to see us through for the time being. This was inevitable and we all knew. Job will be waiting for me when business is able to resume.

2.3 20/03/29 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 x8 8 122.5 x6 6 147.5 x6 6 160 x5 5 185 x5 5 210 x5+ 5 A2 Copenhagen 5x5 5 5 5 5 5 B1 Goblet Squat 16kg 3x6 6 6 6 B2 Yoke 205# 3x40' y y y I lost a few training days due to some workplace issues around getting laid off and my department getting temporarily shut down. Oh well, plenty of time now.

No sympathy for him! He never learns his lesson

2.2 20/03/24 Prep Dynamic Shoulders x2 y y Prep Dynamic Hips x2 y y Prep KB Halos 2x8 n n Prep Prying Squats 2x5 n n Prep Glute Bridge 2x5 n n Prep T-SPine Rotation 2x3 n n A1 Bench Press 65 x8 8 80 x6 6 95 x6 6 102.5 x5 5 120 x5 5 135 x5+ 5 A2 Barbell Row 65 x8 8 80 x6 6 95 x6 6 102.5 x5 5 120 x5 5 135 x5+ 5 B1 DB Press 37.5# 3x8 x x x B2 Lat Pull Down 135# 3x8 x x x Ahh the wonders of spring. Snow is melting, birds are singing, the dog is eating freshly thawed turds and dead rodents.... Country life! The little shit muncher was up puking most of the night, so I did not have the best night sleep.

Yeah, I lived through that a few days ago... Worth it until the morning after >.< PERSEVERE

2.1 20/03/23 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 SSB Squat 75 x8 8 92.5 x6 6 112.5 x6 6 122.5 x5 5 140 x5 5 157.5 x5+ 6 A2 Windshield Wiper Floor 5x5 5 5 5 5 5 B1 GHR Bottom 3x5 5 5 5 B2 Farmer's Carry 65# 3x60' y y y

1.3 20/03/19 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 x8 8 122.5 x6 6 147.5 x6 6 172.5 x3 3 197.5 x3 3 222.5 x3+ 5 A2 Copenhagen 5x5 3 3 3 3 3 B1 Goblet Squat 16kg 3x6 6 6 6 B2 Yoke 185# 3x40' y y y 1.4 20/03/21 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 n n Prep T-SPine Rotation 2x3 n n A1 Overhead Press 40 x8 8 50 x6 6 60 x6 6 70 x3 3 80 x3 3 90 x3+ 5 A2 Lat Pull Down 70 x8 8 85 x6 6 102.5 x6 6 120 x3 3 137.5 x3 3 155 x3+ 5 B1 Wide Grip Bench 95# 3x8 8 8 8 B2 Wide Grip Row 95# 3x8 8 8 8 The gains roll on despite the state of emergency.

1.2 20/03/18 Prep Dynamic Shoulders x2 x x Prep Dynamic Hips x2 x x Prep KB Halos 2x8 x x Prep Prying Squats 2x5 x x Prep Glute Bridge 2x5 x x Prep T-SPine Rotation 2x3 x x A1 Bench Press 65 x8 8 80 x6 6 95 x6 6 112.5 x3 3 127.5 x3 3 142.5 x3+ 5 A2 Barbell Row 65 x8 8 80 x6 6 95 x6 6 112.5 x3 3 127.5 x3 3 142.5 x3+ 5 B1 DB Press 35# 3x8 8 8 8 B2 Lat Pull Down 135# 3x8 8 8 8 Good workout despite hectic and stressful work day. This virus is shutting things down pretty fast in my quiet corner of the world.

deadlift and overhead press testing went well blah blah unimpressive numbers. Finally back on "proper" training. 1.1 20/03/15 Prep Dynamic Shoulders x2 y y Prep Dynamic Hips x2 y y Prep KB Halos 2x8 8 8 Prep Prying Squats 2x5 5 5 Prep Glute Bridge 2x5 5 5 Prep T-SPine Rotation 2x3 3 3 A1 SSB Squat 75 x8 8 92.5 x6 6 112.5 x6 6 130 x3 3 150 x3 3 167.5 x3+ 3 A2 Windshield Wiper Floor 5x6 6 6 6 6 6 B1 GHR Bottom 3x5 5 5 5 B2 Farmer's Carry 50# 3x60' y y y I am very relieved that all the hard work is paying off, I'm having a relatively easy time maintaining the lost weight and I feel like my energy levels are stable. Now I just gotta keep drilling it into my head that I gotta maintain all the changes and make them my new normal so I do not go back to being a sick piece of shit all the time. The form for the windshield wipers and GHR shall be described as "rustic". Yeah, that's a good word. It'll come along soon enough.