130812 SL5X5: W13D1

Warm up:
5 min Airdyne
2 rounds of:
10 squats
10 push-ups
5 pull-ups
10 GHD sit-ups

Strength: 5 x 5
HBBS: 225 x 5 x 3
Didn't push it too hard lower back was still a bit tweaky and weight felt heavy
Shoulder press: 140 5-4-5-3-3
Barbell Row: 135

Lowered the weight by 10% all around since I was off from lifting heavy as my back healed.

Maybe all of the recent skating and sliding attempts have been making it hard for my back to recover but I'm getting a lot of low impact (as long as I don't hit the street) cardio and having sooooo much fun getting my stoke on.

130807 SL5X5: W12D1

Warm-up:
2min jump rope

Strength:
Workout A (modified) 5 x 5:
Front Squat: 145
Bench Press: 195
Power Clean: 155

Modified the workout to take the stress off the lower back.

130731 SL5X5: W11D2

Warm up:
2min jump rope
5 min DROMs

Workout A 5x5:
HBBS: (subbed Bulgarian Split Squats because of tweaked back)
BSS: 3 x 10 ea leg
20#-25#-25#
Bench Press: 190#
Barbell Row: 150#

130729 SL5X5: W11D1

Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 255 (5-4-3-3-2)
Shoulder Press: 145
Deadlift 1 x 5: 325 (4)

Currently using 4:30 rests. 3:00 rest for shoulder press.

Ground to a halt today and to top it off I tweaked my back a bit on the DLs. I'll see how it goes but I may have to scale everything back this week. I haven't had a break in a long time and the mental fatigue is starting to get to me.

130724 SL5X5: W10D2

Warm up:
3 min Jump rope
5 min DROMs

Workout A 5x5:
HBBS: 250
Bench Press: 185
Barbell Row: 145

Squat rests 4:30; Bench rest 3:00; Row rest 1:00;

Midline:
Ab rollouts: 4 x 4

130722 SL5X5: W10D1

Warm up:
5 min DROMs
45# x 10 OHS
45# x 10 Good Mornings

Workout B 5 x 5:
HBBS: 245
Shoulder Press: 140
Deadlift 1 x 5: 315

Currently using 4:20 rests. 3:00 rest for shoulder press. Shocked that the squat is still progressing.

130719 SL5X5: W9D3

Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 240
Bench Press: 180
Barbell Row: 140

Squat rests 4:15; Bench rest 3:15; Row rest 1:30;

130717 SL5X5: W9D2

Warm up:
5 min DROMs
45# barbell complex

Workout B 5 x 5:
HBBS: 240 (5-5-5-4-5)
Shoulder Press: 135
Deadlift 1 x 5: 305

Currently using 4:15 rests. 3:00 rest for shoulder press

Lost a bit of concentration on the 4th set of squats and lost the last rep. Recovered on the 5th set.

130715 SL5X5: W9D1

Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 235
Bench Press: 175
Barbell Row: 135

Midline:
Ab rollouts 5 x 3

Squat rests 4:15; Bench rest 3:15; Row rest 1:30; Ab rollouts 1:30.

130710 SL5X5: W8D2

Warm up:
5 min DROMs
10 Burpees

Workout A 5x5:
HBBS: 225
Bench Press: 170
Barbell Row: 130

Midline:
Ab rollouts 5 x 3

Squat rests 3:30; Bench rest 2:30; Row rest 1:30; Ab rollouts 1:30.

Squats were brutally tough today. Part of it may have been the 7hrs of sleep last night, but I think I'm approaching the plateau.

130708 SL5X5: W8D1

Warm up:
5 min stationary bike
5 min DROMs

Workout B 5 x 5:
HBBS: 220
Shoulder Press: 130
Deadlift 1 x 5: 285

Currently using 3:00 rests. 2:00 rest for shoulder press

130703 SL5X5: W7D2

Warm up:
3 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 210
Shoulder Press: 125
Deadlift 1 x 5: 275

BB Gymnastics:
EMOM for 5
165# Power Clean x 3

Currently using 2:30 rests. 2:00 rest for shoulder press

130701 SL5X5: W7D1

Warm up:
3 min jump rope

Workout A 5x5:
HBBS: 205
Bench Press: 160
Barbell Row: 120

Midline:
Ab rollouts: 4 x 3

Squat rests 2:30; Others 1:30

130628 SL5X5: W6D3

Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 200
Shoulder Press: 120
Deadlift 1 x 5: 265

Midline:
K2E 4 x 10

Currently using 2:15 rests. 1:30 rest for shoulder press

130626 SL5X5: W6D2

Warm up:
3 min jump rope
5 min DROMs
35# Goblet Squat x 20
35# DB Swing x 20

Workout A 5x5:
HBBS: 195
Bench Press: 155
Barbell Row: 115

Cash out:
3 rounds of:
115# Barbell Complex x 5
-Deadlift
-Hang Clean
-Push Press
-Back Squat
-Behind the neck push press

130624 SL5X5: W6D1

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 190
Shoulder Press: 115
Deadlift 1 x 5: 255

Midline:
Ab rollouts 3 x 5

May have to add time between squats. Currently using 2:00 rests. 1:00 rest for shoulder press is approaching the limit too.

130619 SL5X5: W5D2

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 180
Shoulder Press: 110
Deadlift 1 x 5: 245

Midline:
K2E 2 x 12

130617 SL5X5: W5D1

Warm up:
3 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 175
Bench Press: 145
Barbell Row: 105

130614 SL5X5: W4D3

Warm up:
10 burpees

Workout B 5 x 5:
HBBS: 170
Shoulder Press: 105
Deadlift 1 x 5: 235

EMOM for 10min:
Strict C2B pull-ups x 3

130612 SL5X5: W4D2

Warm up:
2 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 165
Bench Press: 140
Barbell Row: 100

Just wanted to get this over with. Body feels extremely beat up from yesterday's metcon.