FASTED AM
20min hike and chores


STRENGTH
531 CYCLE 6
Wave 1
Session 3

PEC DECK
pre-x
60 (15,15)

BENCH
45 (10)
135 (5)
155 (5)
175 (5)

DECLINE BENCH
115 (10,10,10,10,10)

CABLE PUSHDOWN
70 (12,11)

NECK HARNESS
32.5 (25,25,25,25)


CONDITIONING
off


EXTRA
nothing


FM
chinup x0
pushup x0


RECOVERY
food
meal 1 coffee, cottage cheese
meal 2 chicken/beef meatball, rice
meal 3 chicken and rice
meal 4 missed--worked late
meal 5 shrimp, chicken/beef meatball, berries and greens, corn on the cob, bread
meal 6 whey and water

sleep
6hrs

FASTED AM
45min hike and barn chores


STRENGTH
off


CONDITIONING
off


EXTRA
nothing


FM
chinup x0
pushup x0

RECOVERY
food
meal 1 missed--late for work
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 missed--work late
meal 5 salmon, corn on cob, greens, peas
2 shots whisky
meal 6 whey and water

sleep
5hrs

REFEED

Went to memorial service in evening.

FASTED AM
skipped--lightning storm


STRENGTH
531 CYCLE 6
Wave 1
Session 2

DEADLIFT
135 (5)
185 (3)
225 (5)
255 (5)
290 (10)

1-ARM TBAR ROW
50 (15,12)

PULLDOWN
120 (10,10,10,10)


CONDITIONING
Greyskull #3 50lb Sandbag Shoulder & Squat x50
6:24


EXTRA
nothing


FM
chinup x0
pushup x0

RECOVERY
food
(refeed)
3 maple cookies
6 maple covered almonds
coffee
chips
double quarter pounder
fries
3 cokes
5 maple sugar leaves
3 candies
fish & chips
coleslaw
ice cream

sleep
7hrs

INTESTINAL DIFFICULTIES

Seem to have a bit of food poisoning or something. Had to leave work early.

FASTED AM
20min hike and barn chores


STRENGTH
531 CYCLE 6
Wave 1
Session 1

DB LAT FLY
pre-x
25 (15,15)

PRESS
45 (10)
100 (5)
110 (5)
120 (10)

DB PRESS
35 (10,10,10,10,10)
1 set Arnold Press, 1 set 1-arm

REAR DB LAT FLY
25 (15,15)

MACHINE CURL
50 (12,11)

NECK HARNESS
32.5 (25,25,25,25)



CONDITIONING
off


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food
meal 1 oatmeal & 3 eggs
meal 2 chicken and rice
meal 3 skipped--not feeling well
meal 4 skipped--not feeling well
meal 5 few crackers and peanut butter
meal 6 chicken and rice

sleep
10hrs!

TWINS!

Went to visit friends in the hospital who just had twins.

FASTED AM
20min light chores


STRENGTH
off


CONDITIONING
off


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food
meal 1 skipped--slept in
meal 2 oatmeal & 3 eggs
meal 3 chicken and rice
meal 4 missed--on the road
meal 5 2 chicken fajitas (chicken and grilled vegetables)
meal 6 missed--fell asleep on couch

sleep
4 hours only--up late working

MIRRORS

FASTED AM
1hr hike and barn chores


STRENGTH
531 CYCLE 5
Recovery Week
Session 4

SQUAT
45 (5,5)
80 (10)
120 (5)
150 (5)
185 (5)

LEG PRESS
160 (10,10,10,10,10)

LEG EXTENSION
40 (17,18,21,30)

LEG CURL
25 (12,12)



CONDITIONING
not scheduled


EXTRA
30min swim at cabin


FM
chinup x3
pushup x0


RECOVERY
food:
meal 1 skipped--slept in
meal 2 3 eggs, 2p toast
meal 3 chicken, rice, watermelon
meal 4 shake with whey and oatmeal
meal 5 (dinner out w/ friends, lakeside patio) salmon, rice, veggies, coffee, 1 beer
meal 6 whey and water

sleep:
7hrs, interrupted twice

FASTED AM
20min light chores


STRENGTH
off


CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 oatmeal, 3 scrambled eggs, coffee
meal 2 chicken & rice
meal 3 chicken & pasta
meal 4 skipped-worked late
meal 5 perch, greens, potato, corn
meal 6 water and whey

sleep:
7hrs, interrupted twice

HAPPY CANADA DAY

FASTED AM
20min hiking & barn chores


STRENGTH
rest day


CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 oatmeal, yogurt, cottage cheese, 2 strawberries, coffee
meal 2 hamburger patty & rice
meal 3 hamburger patty & rice
meal 4 skipped-worked late
meal 5 steak, brussell sprouts, corn on cob
meal 6 water and whey

sleep:
7hrs, interrupted once

Owl Night

FASTED AM
slept in instead, didn't get good sleep


STRENGTH
531 Cycle 5
Recovery Week
Session 3

PEC DECK
pre-x
60 (15,15)

BENCH
45 (10)
80 (5)
100 (5)
120 (5)

DECLINE BENCH
110 (10,10,10,10,10)

CABLE PUSHDOWN
70 (12,12)

NECK HARNESS
27.5 (25,25,25,25,25,25)
loaded wrong weight, realized halfway through so I did 2 more sets



CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x0


RECOVERY
food:
meal 1 coffee, cottage cheese and yogurt
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 shake with whey and oatmeal
meal 5 chicken and pasta
meal 6 shake with whey and water
cooked my breakfast oatmeal but forgot to eat it!

sleep:
7 hours, interrupted 4 times! Mating owls outside window at 4am.

Refeed Day

FASTED AM
30min walk and barn chores


STRENGTH
531 CYCLE 5
Recovery Week
Session 2

DEADLIFT
135 (5)
165 (5)
200 (5)

1 ARM TBAR ROW
45 (12,12)

PULLDOWN
110 (10,10,10,10)



CONDITIONING
Greyskull #8 50lb sandbag clean and press x50 reps
3:26



EXTRA
spread grass seed through horse paddock
stock salted and bleached dog yard


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 cottage cheese, yogurt, oatmeal

8 hour refeed:
double quarter-pounder
fries
3 coke
potato chips
2 maple candies
3 pieces pizza w/ lots of meat
6 chicken fingers
small ice cream

sleep:
7hrs, up twice

FASTED AM
skipped--pissing rain


FM
chinup x12
pushups x10


RECOVERY
meal 1 coffee, oatmeal, cottage cheese
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 steak, pasta, vegetables
meal 5 shake with whey and oatmeal
meal 6 shake with whey and water

FASTED AM
15min light chores


EXTRA
45min built firewood shelter, stacked firewood


531 CYCLE 5
Recovery Week
Session 1

DB FLY
pre-x
25 (12, 12)

PRESS
45 (5, 5)
55 (5)
70 (5)
85 (10)

DB PRESS
35 (10, 10, 10, 10, 10)
I did first and last set as single-arm

DB REAR LAT FLY
25 (12, 12)

MACHINE CURL
50 (12, 10)
up 10lbs from previous

skipped Neck Harness as I'm a bit sore today


FM
chinups x3


RECOVERY
meal 1 skipped (busy) coffee
meal 2 oatmeal and cottage cheese
meal 3 chicken and rice
meal 4 shake with oatmeal and whey
meal 5 salmon, greens, asparagus, rice
meal 6 whey and water

FASTED AM
20 min walk & barn chores


EXTRA
45min hilly hike with dogs


531 CYCLE 5
Wave 3
Session 4

SQUAT
45 (5, 5)
135 (5)
185 (3)
205 (2)
225 (5)
255 (3)
285 (2)

LEG PRESS
160 (10, 10, 10, 10, 10)

LEG EXTENSIONS
30 (30, 30, 30, 30)

NECK HARNESS
30 (25, 25, 25, 25)


FM
chinups x4


RECOVERY
meal 1 nothing-slept in
meal 2 coffee, 4 eggs, toast
meal 3 chicken and rice
meal 4 shake with whey and oatmeal
meal 5 steak, peppers and onion, rice
meal 6 water and whey

Rest day!

FASTED AM
20min walking & barn chores

RECOVERY
meal 1 coffee, oatmeal, yogurt
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 shake with oats and whey
meal 5 steak, peppers and onions, rice
meal 6 water and whey

FASTED AM
20min walk and barn chores


531 CYCLE 5
Wave 3
Session 3

BENCH
45 (10)
135 (3)
150 (5)
170 (3)
190 (2)
I was having trouble with cramping during all the sets and it led to a bit of a disaster on the last set. I was cramping up just right of the centre of my back. I've been working on my bench form, on bringing my shoulder blades back and pushing myself away from the bar. Last set I was gunning for 3 reps but on rep 2 I cramped badly mid-back and then in the left hip too. It was bad and I racked the bar. I wanted that last rep though and i paused and unracked brought the bar down, cramped up again and now I was in trouble. Totally pinned under the bar and no chance of lifting up. I don't put collars on just for this reason so I was able to ditch the weights off the bar luckily. And that makes a lot of noise by the way.

DECLINE BENCH
110 (10, 10, 10, 10, 10)

CABLE PUSHDOWN
70 (12, 10)

NECK HARNESS
30 (25, 25, 25, 25)


RECOVERY
meal 1 coffee, oatmeal, cottage cheese
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 shake with oats and whey
meal 5 chicken, potato, asparagus, bread
meal 6 water and whey

531 CYCLE 5
Wave 3
Session 2

DEADLIFT
135 (5)
225 (3)
250 (5)
285 (3)
315 (4)

PULLDOWN
100 (10, 10, 10, 10)

NECK HARNESS
30 (25, 25, 25, 25)


CONDITIONING
Greyskull #8 50lb sandbag clean & press x50
3:28
(2 full minutes faster than when I started this one 2 months ago!)


RECOVERY
meal 1 coffee, shake w/ oats and whey
meal 2 chicken and greens
meal 3 chicken and greens
meal 4 shake w/ oats and whey
meal 5 salmon, bread, asparagus
meal 6 whey and water

531 CYCLE 5
Wave 3
Session 1

PRESS
45 (10)
110 (5)
120 (3)
135 (7)

DB PRESS
35 (10, 10, 10, 10, 10)

DB FLY
25 (12, 12)

DB REAR FLY
25 (12, 12)

MACHINE CURL
40 (12, 12)

NECK HARNESS
30 (25, 25, 25, 25)

531 CYCLE 5
Wave 2
Session 2

DEADLIFT
135 (5)
185 (3)
235 (3)
265 (3)
300 (8)
Can't believe I hit eight! I was looking for some progress tonight and I was aiming for 6 when I put my belt on. I was pleased when I hit six but thought: hey don't stop there. Used a mixed grip.



CONDITIONING
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 4:29

rest 1:00

Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 5:26

TOTAL 10:55



FM
chinup x2.5
(almost 3 in a row!)

FASTED AM
1.35hrs walking (behind lawnmower)


EXTRA
40min hike w/ dogs


FM
chinup x2


531 CYCLE 5
Wave 2
Session 1

PRESS
45 (10)
100 (3)
115 (3)
125 (10)

MACHINE CURL
40 (12, 12)

NECK HARNESS
30 (25, 25, 25, 25)

EXTRA
1hr hike at cabin with Sam, JB, and dogs

FM
chinup x1

531 CYCLE 5
Wave 1
Session 4

SQUAT
45 (5)
135 (5)
195 (5)
225 (5)
255 (6)

I really wasn't looking forward to squats today. Just not feeling it. Felt a tired weakness all through hips and low-back. Trudged through the squats anyway, sitting looking at the racked BB with dread during rest sets. After it was done and I went through my notes I was pretty chuffed to find that I was on track in my progression! 5 more pounds and 1 more rep over last wave 1 from cycle 4. All that worry for nothin'.


CONDITIONING
Rope x50
Bag jab/punch x30
25lb DB swing x10
50lb Sandbag Clean and Press x10
Bag jab/punch x30
25lb DB swing x10
50lb Sandbag Clean and Press x10
Bag jab/punch x30
Rope x50
5:43

531 CYCLE 5
Wave 1
Session 3

BENCH
45 (10)
135 (5)
150 (5)
170 (7)

NECK HARNESS
30 (25, 25, 25, 25)

CABLE PUSHDOWN
70 (10, 10)


CONDITIONING

Round 1
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 5:01

Round 2
Jump rope-single unders x50
Heavy Bag-jabx30
10 pushups
Heavy Bag-punchx30
10 pushups
Heavy Bag-jab/punch x30
Jump Rope-single unders x50
Total 3:45


FM
chinup x1

EXTRA
30min mtb ride w/ Finnabair @ cabin


FM
chinup x2

531 CYCLE 5
Wave 1
Session 2

DEADLIFT
135 (5)
225 (5)
255 (5)
285 (5)



EXTRA
mtb ride w/ Finnabair



CONDITIONING
Greyskull #8 50lb sandbag Clean and Press 50 reps
4:01

531 CYCLE 5
Wave 1
Session 1

PRESS
45 (10)
90 (5)
105 (5)
120 (9)

DB PRESS
25 (10, 10, 10, 10, 10)

MACHINE CURL
40 (10, 10)

NECK HARNESS
30 (25, 25, 25, 25)



CONDITIONING
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 5:01

EXTRA
30min mtb ride with Finnabair


CONDITIONING
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 5:14 (kept tripping on rope!)

CONDITIONING
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 4:48

Took a whole minute off previous time. Time to make this one a bit more difficult.

CONDITIONING
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 5:52

Headed out early today and spent the day in rehab visiting Dad. Came home in time to do the chores and do a conditioning session.

CONDITIONING
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 5:50

Weird day today--despite feeling terrible after only 4 hours of sleep and skipping breakfast and lunch I still managed to go hiking, hang up my heavy bag finally and get some conditioning in, go mountain biking, and do my deadlift. Good day in the end. Had solo evening, Sam away at Dog Show, so grabbed dinner at Subway and watched Expendables turned way up and lay on the couch with the dogs.


CONDITIONING
Jump Rope-single unders x50
Heavy Bag-jab/punch 1min
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 10 left, 10 right
Jump Rope-single unders x50


EXTRA
hilly hike 40min
mtb ride 40min


531 CYCLE 4
Recovery Week
Session 2

DEADLIFT
135 (5)
165 (5)
195 (5)

Back to Biking

FASTED AM
45min mtb ride with Finnabair


531 CYCLE 4
Recovery Week
Session 1

WARMUP
stretching shoulders

PRESS
45 (10)
55 (5)
70 (5)
85 (5)

DB PRESS
25 (10, 10, 10, 10, 10)

DB REAR FLY
25 (10, 12)

DB CURL
25 (10, 10)

MACHINE CURL
40 (8, 10)

NECK HARNESS
27.5 (25, 25, 25, 25)

FASTED AM
45min mtb ride with Finnabair

531 CYCLE 4
Wave 3
Session 4

WARMUP
stretching shoulders

SQUAT
45 (10)
135 (3)
185 (2)
225 (5)
250 (3)
280 (2) (rep PR)

LEG PRESS
160 (10, 10, 10, 10, 10)

Dad's hip replacement was today. Got chores done in the morning, did my session, went to work, brought my packed meals, drove the 2 hours out to hospital but his surgery had been delayed and he was down getting it done when I got there. Killed 3 hours at Chapters, got a hamburger then sat in the hospital lounge and caught up on podcasts. Dad came out looking great at 8pm just as visiting hours were over. Sat with him for half an hour any way, then drove 2 hours back home and crashed.


531 CYCLE 4
Wave 3
Session 3

BENCH
45 (5, 5)
135 (3)
150 (5)
170 (3)
190 (3) (rep PR)

DECLINE BENCH
110 (10, 10, 10, 10, 10)

CABLE PUSHDOWN
70 (10, 12)

NECK HARNESS
27.5 (25, 25, 25, 25, 25)

Felt really ready for some work tonight. Got home, took my BCAAs then lay down for ten minutes. It's nice when I have some time to prepare for a session. Although I got 2 reps on my 1 set and I should be happy I would really have liked 1 or more reps. It felt surprisingly heavy, I thought 310 would be easier. But everything else is in place: diet is good, and sleep has been good the last few nights. And I am putting in real effort too.

531 CYCLE 4
Wave 3
Session 2

WARMUP
hollow rock
stretching

DEADLIFT
135 (5)
185 (3)
245 (5)
275 (3)
310 (2)

PULLDOWN
100 (10, 10, 10, 10)

DB ROW
25 (10, 10)

Diet Rite

Eating was 100% today. Oatmeal, yam, steak, rice, ground beef, and whey shake.

Did the chores in the morning and a solo hike. Worked all day and came home for solo evening as well. Sam out on Dog errands. Got to lift at my own pace and cook my own dinner. Just steak and yam.

FASTED AM
45min hilly hike
barn chores


531 CYCLE 4
Wave 3
Session 1

WARMUP
stretching shoulders

PRESS
45 (5, 5)
105 (5)
115 (3)
130 (8) (rep PR)

DB PRESS
25 (10, 10, 10, 10, 10)

REAR DB LAT FLY
25 (10, 12)

DB CURL
25 (10, 10)

MACHINE CURL
40 (8, 8)

NECK HARNESS
27.5 (25, 25, 25, 25)

Stuck Inside Part 2

Not much to say here--another day stuck in front of the computer for 10 hours.

531 CYCLE 4
Wave 2
Session 4

SQUAT
45 (5,5)
135 (3)
205 (3)
235 (3)
265 (4)

LEG PRESS
160 (10,10,10,10,10)

Stuck Inside

Spent almost the whole day inside catching up on work for the dog rescue. Miserable grey day any way. We went for a slow hike with all 6 dogs around lunch time. Hit the gym in the evening for a much needed break.

531 CYCLE 4
Wave 2
Session 3

WARMUP
stretching shoulders

BENCH
45 (5,5)
140 (3)
160 (3)
180 (5)

DECLINE BENCH
110 (10,10,10,10,10)

CABLE PUSHDOWN
70 (10,12)

NECK HARNESS
27.5 (25,25,25,25)

Not Enough Sleep

I've been up very late and up fairly early finishing some last things on DFP. I think it's having some effect on me.

Yesterday I broke out the bike for the first ride of the season. Took Finnabair for a tour of the backwoods. It was her first time going and she had a blast. I kept the ride short and hard. A long rough-terrain hill climb. Of course we got to bomb on the way back home. This is one fast dog--she passed me going down hill.

Today's session got cut short because of some DFP stuff I had to do after work. But I got down to the gym and did my Deadlift. No time for any accessory stuff and no Conditioning work either.

531 CYCLE 4
Wave 2
Session 2

DEADLIFT
135 (5)
185 (3)
225 (3)
260 (3)
290 (4)

Program Change?

Woke up this morning still considering changing my programming. Maybe I should give it more thought. Specifically what is on my mind is the running 3 times a week on top of 4 days of weightlifting, frequency method on pushups and chinups, 2 days a week of heavy conditioning, and my hikes. Not to mention that I'll be starting mountain biking again soon.

It seems like it's too much--even more so considering my farm life, work life, and developing my comic book. Thank God I have no social life. I'm targeting the running specifically because it is the least fun. Perhaps even NO fun at all.

So what I was considering when I woke up this morning was to remove the 3 days of running and substitute it with one day of hill sprints. And considering the other obligations in my life I even wondered about programming the sprints in place of one of the heavy conditioning workouts. Even while I'm typing this out I'm starting to feel good about this idea. I'm still going to wait a few days on this before I make a decision.

Felt pretty good today going into the gym.


531 CYCLE 4
Wave 2
Session 1

WARMUP
Stretching shoulders

PRESS
45 (5,5)
95 (3)
110 (3)
120 (10)

DB PRESS
25 (10,10,10,10,10)

REAR LAT FLY
25 (10,10)

DB CONCENTRATION CURL
25 (10,10)

MACHINE CURL
40 (10,10)

NECK HARNESS
27.5 (25,25,25,25)

Hay Day Part 2

2nd load of hay first thing this morning again.

Another busy day today and I slept poorly last night again--only about 4.5 hrs.

Was gunning for 6 reps on the last set of squats today. Totally ready for it, reps 1 to 4 were good I felt I had it, but 5 went up crazy, my breathing went out of whack and I felt light-headed so I reluctantly had to bail.

FASTED AM
throw and stack 100 bales of hay
Farmer's Walk 2 jugs of water 100m


531 CYCLE 4
Wave 1
Session 4

SQUAT
45 (5,5)
135 (3)
190 (5)
220 (5)
250 (5)

LEG PRESS
160 (10,10,10,10,10)

Hay Day and Vegetable Garden

Hay delivery first thing in the morning--100 bales thrown to the loft and stacked. Same again tomorrow. 200 bales should get us through to the fresh cut in July.

Spent the rest of the day pulling out Sumac and other shrubs from a 2 tier garden at the front of the house. We're converting these nice gardens over to vegetables and herbs since we lost our vegetable garden over the winter by building the garage right on top of it. Pulled most by hand but had to pull a few out with the truck.

Cooked a half week's worth of chicken on the BBQ and cooked a roast too. Beautiful weather, awesome rest day!

FASTED AM
hay delivery 40min
Farmer's Walk 2 jugs 100m


EXTRAS
Yard work 5 hours

Tree Planting

As part of our Forestry Management Plan at the cabin we agreed that we would start an oak plantation in a clearing that was made and left by a previous logging operation. Today was the planting day. Didn't seem like a big deal.

Wife picked up the oaks from the Ministry on Friday and they were just tiny saplings. Couple hours tops. We combined a planting party with Mother's Day and I figured it would take just a few hours. For whatever reason it took us, in the end, 4 hours and I was wiped right out after. It was just about 200 1 foot deep holes but I was zonked in the afternoon.

I started second guessing my programming, like maybe I was overtrained or something. I think though that maybe I am a bit over-trained but just this week only. There's been a shit-load to do at the farm and at work, my sleep hasn't been good, and I just layered in running three days a week and I'm no runner by any means. I'm counting today and tomorrow as rest days and I'm starting fresh after that.

FASTED AM
20min hilly hike with Finnabair
Farmer's Walk with water jugs 100m

EXTRAS
tree planting 4 hours
hiking 40min

FASTED AM
no time for hike
Farmer's Walk 2 jugs of water 100m
threw a lot of hay then stacked

531 CYCLE 4
Wave 1
Session 3

WARMUP
Stretching shoulders

BENCH
45 (5,5)
135 (5)
150 (5)
170 (6)

DECLINE BENCH
110 (10,10,10,10,10)

CABLE PUSHDOWN
80 (6)
70 (10)


RECOVERY
Previous Night's Sleep: Poor (5hrs, awake then 1 hr)
Food: Shake (3 scoops oats, water, ice, half banana, 3 scoops whey protein, half cup blueberries, 2tbsp peanut butter, 2 raw egg whites), oatmeal with pecans, 1lb ground beef, apple, diet root beer, ribs, 2 Steamwhistles, cheese

FASTED AM
No time this am, no hiking no chores

FREQUENCY METHOD
chinups 1

RUNNING
21 minutes
(90 sec on, 2min off)

3 Glorious Scheduled Days Of Rest Accidently Became 4

Thursday, May 5, 2011

The 4th of May was supposed to be my return to programming, starting my 4th cycle of 531. I did my run in the morning then went to work. Got home ate and fell asleep on the couch. Couldn't even lift my head up. Probably should have rested on my rest days but I took advantage of my brother-in-law being up for a visit. We took down a highway sign for my business, did some dump runs, wrapped some maple trees, built a new corral area for the horses, and built a bridge over a stream up in the bush, at the cabin we did some hiking on the trails to see how they survived the winter, and did some Spring chores there.

So to keep my programming schedule for May I took the first and second 531 session and combined them. Press and Deadlift on the same day, and I took out the accessory work so I would have time to hit the programmed Conditioning workout. This catches me up with my schedule.

531 CYCLE 4
Wave 1
Session 1 & 2 combined

WARMUP
stretching shoulders

DEADLIFT
135 (5)
210 (5)
245 (5)
275 (6)

PRESS
45 (5,5)
90 (5)
105 (5)
115 (10)


CONDITIONING
Greyskull #8 50lb Sandbag Clean & Press x50 4:03
I picked this one to punish myself for missing yesterday's session. A clean and Press movement on the same day as Deadlift and Press oughtta smarten me up. Thing is I actually improved my time from the last attempt (April 15) by 55 whole seconds. Not the best time universally speaking but I gave it my all and most importantly I am improving.

SUMMARY for April

Weight: Started month at 227, finished at 227
Waist: Started at 43, finished at 41.5. Lost 1.5" off waist.
Hike: Total of 16.2 hours. Fasted hike 23 days out of 30.
Running: Total of 1 hr. Terrible pace.
Weights: 17 sessions during the month. Did not miss one session.
Conditioning: 8 sessions. Did not miss one session.
Pushups: 350
Chinups: 36
Best Squat: 270x3
Best Bench: 185x3
Best Deadlift: 300x3

April 30, 2011

SESSION #10
531 Deload Week

WARMUP
stretching shoulders

SQUAT
45 (5,5)
115 (5)
140 (5)
170 (5)
150 (10,10,10,10,10)

LEG EXTENSIONS
40 (12,12,12,12)


RUNNING
20min


FM
chinups 1


RECOVERY
Previous Night's Sleep: 8hrs
Food: Shake (3 scoops oats, water, ice, half banana, 3 scoops whey protein, half cup blueberries, 2tbsp peanut butter, 2 raw egg whites), oatmeal with pecans, 1lb ground turkey, 2 apples, 2 chicken breasts, small potato salad, small coleslaw, 1 diet root beer, the bad: 2 Stonehammer Red Maple Ales

April 14, 2011

FASTED AM
20 min hilly hike
farmers walk w/water jugs 100m
throwing some hay


WARMUP
stretching shoulders

BENCH
45 (5,5)
135 (3)
155 (3)
175 (5)

DECLINE BENCH
105 (10,10,10,10,10)

TRICEP CABLE PUSHDOWN
70 (10,10)

NECK HARNESS
20 (25,25,25,25)


RECOVERY
Previous Night's Sleep: 2hrs, awake 2hrs, 5.5 hrs
Food: Shake (3 scoops oats, 125ml milk, water, ice, half banana, 3 scoops whey protein, half cup blueberries, 2tbsp peanut butter, 1 raw egg white), apple, half homemade quiche, Shake (3 scoops oats, 125ml milk, water, ice, half banana, 3 scoops whey protein, 2tbsp peanut butter), tilapia fillet, red pepper, green pepper, zucchini, olive oil, feta, whole wheat pasta,diet root beer