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!)