Laghail Posted January 30, 2017 Report Share Posted January 30, 2017 This thread is where I post metrics around training and diet, as a companion to the changing monthly challenges, and with bonus content to house challenge-specific metrics. It should be a boring list with more engaging narrative happening on the challenge threads. See my signature for the current challenge. 3 Quote Level 38 [TBD] Link to comment
Laghail Posted January 30, 2017 Author Report Share Posted January 30, 2017 Monday 1/30/17 5-3-1 Main OHP 60% BBB 3x10 105lbs Accessories Good morning 95 3x5 Front squat 135 3x5 SS Dumbbell incline bench 60's 3x5 SS Dumbbell row 50's 3x5 Cardio Treadmill intervals 1% incline 30min 2.4 miles 1 Quote Level 38 [TBD] Link to comment
Volki Posted January 30, 2017 Report Share Posted January 30, 2017 4 hours ago, Laghail said: This thread is where I post metrics around training and diet, as a companion to the changing monthly challenges, and with bonus content to house challenge-specific metrics. It should be a boring list with more engaging narrative happening on the challenge threads. See my signature for the current challenge. Droppin in to spam you with gifs and support 3 Quote Link to comment
Laghail Posted January 30, 2017 Author Report Share Posted January 30, 2017 2 hours ago, Volki said: Droppin in to spam you with gifs and support I need both. You're like a lolcats-jockstrap. A+ 4 Quote Level 38 [TBD] Link to comment
Laghail Posted January 31, 2017 Author Report Share Posted January 31, 2017 Tuesday 1/31/17 5-3-1 MainSquat 60% BBB 3x10 230lbs Accessories SS BB Lunge 95 3x5 SS Hanging leg raises BW 3x5 SS Dips BW 3x5 SS Chin-ups BW x5 x5 x3 Cardio 6% incline intervals 1.65 miles 30min Quote Level 38 [TBD] Link to comment
Laghail Posted February 3, 2017 Author Report Share Posted February 3, 2017 Thursday 2/2/17 5-3-1 MainBench 60% BBB 3x10 175lbs Accessories SS Good morning 135 3x5 SS Front squat 135 3x5 SS Chin-ups BW 3x5 SS Dips BW 3x5 Cardio 1% incline 30min 2.4 miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 3, 2017 Author Report Share Posted February 3, 2017 Friday 2/3/17 5-3-1 MainDeadlift 60% BBB 3x10 280lbs Accessories SS BB Lunge 95 3x5 SS Hanging Knee Raises 3x5 SS Inverted Rows BW 3x5 SS Elevated Push-ups BW 3x5 Cardio 6% incline intervals 30min 1.8 miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 6, 2017 Author Report Share Posted February 6, 2017 Monday 2/6/17 5-3-1 MainOHP 75% 1x5 95 2x5 135 BBB 3x10 105lbs Accessories Good morning 135 3x8 Front squat 135 3x8 Dumbbell incline bench 60's 3x8 Dumbbell row 50's 3x8 Cardio 6% incline 15min 0.8 miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 7, 2017 Author Report Share Posted February 7, 2017 Tuesday 2/7/17 5-3-1 Main Squat 75% 5x245 5x275 5x290 BBB Squat 3x10 230lbs Accessories SS BB Lunge 100 3x8 SS Hanging leg raises BW 3x8 SS Dips BW 2x8 1x5 SS Chin-ups BW 1x8 2x5 Cardio 6% incline intervals 0.84 15min 1 Quote Level 38 [TBD] Link to comment
Volki Posted February 7, 2017 Report Share Posted February 7, 2017 Dude! You're killin it! 2 Quote Link to comment
Laghail Posted February 8, 2017 Author Report Share Posted February 8, 2017 Poor ninja, he had nitroglyceride blood, but still wanted to be a kung-fu fighter. He lived bravely, and died predictably in an explosion the first time he got punched. Ever. RIP 2 Quote Level 38 [TBD] Link to comment
Laghail Posted February 10, 2017 Author Report Share Posted February 10, 2017 Friday 2/10/17 5-3-1 Main Bench 75% 3x5 215lbs BBB 3x10 175lbs Accessory Circuits Good morning 140 3x8 Front squat 140 3x8 Chin-ups BW 3x5 Dips BW 3x8 Cardio 1% incline 33min 2.56miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 13, 2017 Author Report Share Posted February 13, 2017 Saturday 2/11/17 5-3-1 MainDeadlift 75% 3x5 350lbs BBB 3x10 280lbs Cardio 1% incline intervals 40min 3.07miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 14, 2017 Author Report Share Posted February 14, 2017 Monday 2/13/17 5-3-1 MainOHP 85% 3x3 145 BBB 3x10 105lbs Accessories Front squat 145 3x8 Hanging knee raises BW 3x8 Dumbbell row 55's 3x8 Cardio 0% incline 36min 3.02miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 14, 2017 Author Report Share Posted February 14, 2017 Tuesday 2/14/17 5-3-1 MainOHP 85% 3x3 330 BBB 3x10 230lbs Accessories Good morning 150 3x8 Hanging knee raises BW 3x8 Dip BW 3x8 Cardio 0% incline 36min 3miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 16, 2017 Author Report Share Posted February 16, 2017 Thursday 2/16/17 5-3-1 Main Bench 85% 3x5 245 BBB 3x10 175lbs Accessory Circuits Front squat 150 3x8 Dumbbell row 60's 3x8 Hanging knee to chest BW 3x8 Cardio 0% incline 35min 3miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 19, 2017 Author Report Share Posted February 19, 2017 Saturday 2/18/17 5-3-1 MainDeadlift 85% 3x3 405lbs BBB 3x10 280lbs Accessory circuits Good morning 150lbs 3x8 Hanging knee to chin BW 3x8 Dips BW 3x8 Cardio 0% incline intervals 36min 3miles 1 Quote Level 38 [TBD] Link to comment
Laghail Posted February 23, 2017 Author Report Share Posted February 23, 2017 Monday 2/20/17 5-3-1 Squat 95% AMRAP 365x3 Cardio 0% incline 32min 3miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 23, 2017 Author Report Share Posted February 23, 2017 Tuesday 2/21/17 5-3-1 Bench 95% AMRAP 270x1 Cardio 0% incline 33min 3miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 23, 2017 Author Report Share Posted February 23, 2017 Wednesday 2/22/17 5-3-1 DL 95% AMRAP 445x3 Cardio 0% incline 33min 3.04miles Quote Level 38 [TBD] Link to comment
Laghail Posted February 28, 2017 Author Report Share Posted February 28, 2017 Tuesday, February 28th 5-3-1 Deadlift and Incline Press 65% Deadlift 300x20 Incline Press 135x3x10 Cardio 0% Incline 3miles 33mins Quote Level 38 [TBD] Link to comment
Laghail Posted March 6, 2017 Author Report Share Posted March 6, 2017 Friday 3/3/17 5-3-1 Bench BBB 65% 3x12 185 Accessories Front squat 145 3x8 Hanging knee raises BW 3x8 Dips BW 3x8 Cardio 6% incline 30min 2.1miles Quote Level 38 [TBD] Link to comment
Laghail Posted March 6, 2017 Author Report Share Posted March 6, 2017 Saturday 3/4/17 5-3-1 Squat BBB 65% 3x10 255 Accessories Good morning 145 3x8 Hanging knee raises BW 3x8 Dumbbell Row 55's 3x8 Cardio Natch Quote Level 38 [TBD] Link to comment
Laghail Posted March 8, 2017 Author Report Share Posted March 8, 2017 Monday 3/6/17 5-3-1 Warrior mini challenge Deadlift 240x60 Main 75% 375x5 Cardio 6% incline 34min 2miles Quote Level 38 [TBD] Link to comment
Laghail Posted March 8, 2017 Author Report Share Posted March 8, 2017 Tuesday 3/7/17 5-3-1 Incline Bench 85% 1x225 3x5 185 1x5 165 3x10 140 Quote Level 38 [TBD] Link to comment
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