The Battle Chef Posted April 1, 2020 Author Report Share Posted April 1, 2020 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. 3 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 2, 2020 Author Report Share Posted April 2, 2020 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 1 Quote The Battle Chef's Log Link to comment
WhiteGhost Posted April 3, 2020 Report Share Posted April 3, 2020 14 hours ago, The Battle Chef said: Despite all the covid craziness going on, I've met all of my 1st quarter goals That's awesome! Great job Quote HUNTER OF ALL THINGS SHINY Intro Thread Challenge Log Bodyweight Exercise Library Recipe Book Shuffle Club Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to comment
The Battle Chef Posted April 5, 2020 Author Report Share Posted April 5, 2020 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. 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 7, 2020 Author Report Share Posted April 7, 2020 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. 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 13, 2020 Author Report Share Posted April 13, 2020 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 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 14, 2020 Author Report Share Posted April 14, 2020 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. 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 17, 2020 Author Report Share Posted April 17, 2020 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. 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 20, 2020 Author Report Share Posted April 20, 2020 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. 2 Quote The Battle Chef's Log Link to comment
WhiteGhost Posted April 20, 2020 Report Share Posted April 20, 2020 Here's to this nonsense passing soon! 2 Quote HUNTER OF ALL THINGS SHINY Intro Thread Challenge Log Bodyweight Exercise Library Recipe Book Shuffle Club Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to comment
The Battle Chef Posted April 24, 2020 Author Report Share Posted April 24, 2020 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 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 24, 2020 Author Report Share Posted April 24, 2020 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 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 26, 2020 Author Report Share Posted April 26, 2020 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 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 27, 2020 Author Report Share Posted April 27, 2020 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 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted April 29, 2020 Author Report Share Posted April 29, 2020 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 😧 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted May 3, 2020 Author Report Share Posted May 3, 2020 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 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted May 7, 2020 Author Report Share Posted May 7, 2020 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. 2 Quote The Battle Chef's Log Link to comment
The Battle Chef Posted May 11, 2020 Author Report Share Posted May 11, 2020 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. 2 Quote The Battle Chef's Log Link to comment
WhiteGhost Posted May 12, 2020 Report Share Posted May 12, 2020 Hope you get the food situation sorted out and get feeling back on your game soon Quote HUNTER OF ALL THINGS SHINY Intro Thread Challenge Log Bodyweight Exercise Library Recipe Book Shuffle Club Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.