The ADD's Log: Build Back Better

[The ADD]

Upper Body PT

Flat Bench BB Press
1x30x135, 1x12x185, 1x8x205, 1x5x225 (Assisted after 3rd rep), 1x5x255 (Assisted Pause Reps)

Superset
Cleans 5x5x155
Bent Row-Overhand 5x5x155
Bent Row-Underhand 5x5x155
Hand Clap Push-Ups 5x10xBW

Palm Facing Pull-Ups 3x10xBW
Pec Deck:3x12
Planks 6x30 seconds with 30 second reset in between

 

[The ADD]

Strength and Conditioning PT: Brutal, couldn't get my heart rate down at all:

Sled/Prowler Pushes: 90# added, down and back is a set, did three sets. rough estimate of 45-50 yards one way
Tire Flip Burpees: down and back is a set, did two sets, rough estimate 30 yards one way
Battle Rope Jumping Jacks: 1x35
Battle Rope: Jump Slams: 1x25
One Leg Jumps: Down and back twice is a set (right then left), did one set, rough estimate of 30 yards one way

 

[The ADD]

Rest day:

I don't expect the scale to move but I'm not particularly concerned this early in phase 2

Heavy Lower tomorrow, I do think my volume is to high for that day. Going to scale it back to a 5x3 heavy seat, start experimenting with trap bar farmers walks and some ab work. Front squats will be the primary lift tomorrow.

 

[The ADD]

Phase 2, week one in the books. The scale did end up moving. I will keep cals the same and see how this week goes.

Got up early and knocked out some meal prep for the week. Headed to the gun for Heavy Lower, planning to dial the volume back a little so I have more in the tank at the end of the week.

 

[The ADD]

Heavy Lower

Front Squats: 5x3x265 and 3x5x225
Farmers Walks: 3x225 (across the parking lot and back is a set), 3x205 and 1x135 (2.5 or 3 times the distance of the other sets)
Abs

 

[Kyle C. Barker]

CBL Day 2:

Damn sure overshot on the carbs last night lesson learned. Just gotta keep my head down and keept following the plan.

Leg Day Today:

Hex Bar Deads: 4x8x275, 1x16x225
Zercher Squats: 4x8x185, 1x20x135
Back Squats: 2x12x230, 1x20x135
Goblet Squats: 4x15x70
Box Squat Taps 4x15 (2nd Highest Box, Holding a 45# plate)
Ab work 3x10

Tomorrow is Hill Run Cardio

This is a dope ass log.

Haven't ran hills since high school football. Are they harder than sprints in a track?


How's the epoc compared to battle ropes and sprints?

 

[The ADD]

This is a dope ass log.

Haven't ran hills since high school football. Are they harder than sprints in a track?


How's the epoc compared to battle ropes and sprints?

Depends on the incline. The steeper it is the more posterior chain engagement and upper body stress. Overall tougher to me than track spints and battle ropes. You get a certain amount of reps in and you really have to dig and use upper and lower to make that climb.

Based on the log, from memory these were pretty steep hills.

 

[The ADD]

That was fun

Incline BB BP: 5x3x210 and 1x12x150
Snatch Grip High Pulls: 3x5x155 and 1x10x135
Dips: 4x8x25 and 1x12xBW
Pull-Ups: 1x10xBW and 2x7xBW
Triple Set:
Rear Delt Machine 3x15x120
Hand Clap Push-Ups: 3x15
Lateral DB raises: 3x15x15

 

[The ADD]

Lower Body:
Deadlifts:1x6x335, 1x4x385, 1x3x405, 1x2x425,
I failed two attempts to go 1x1x445, got the first attempt up but couldn't lock it out. The second attempt never left the ground.
Finished with a back-off set of 1x10x315

Single Leg Extension: 4x12x90
Single Hamstring Curls: 4x8x70
Bosu Ab Raises: 5x12

Tomorrow I'm going to focus on "long" cardio, less sprint based. If the stadium is open 8x100 yard runs and 2x400 meters with for stadium step climbs. If it's closed I'm going to farmers walks at the gym.

 

[puppetmaster]

I really need to do a log here. You're making me feel guilty for not enjoy reading these check ins.

 

[The ADD]

I really need to do a log here. You're making me feel guilty for not enjoy reading these check ins.

Low key, it nice to have without writing everything down elsewhere.

 

[The ADD]

Conditioning Day: I bailed on the stadium/track and went to the gym.

4 Hill Runs
6 Parking Lot Runs (somewhere around 100 yards)
Farmers Walks (Multi-Purpose Room): Forward/Across 6x265 and Side Steps 10x115

 

[Kyle C. Barker]

CBL Day 24

Finally found a hill in my new area for runs/sprints.

10 sets, always moving, run up the hill walk down, set myself and run it again. The constant movement kept it to about 25 minutes.

How long is the hill you work on? I think I found one that's about 25 yards long at a 30 degree incline. Is that good enough? or should I keep looking

 

[The ADD]

How long is the hill you work on? I think I found one that's about 25 yards long at a 30 degree incline. Is that good enough? or should I keep looking

From that post it was probably closer to 40-45 yards. You couldn't all out sprint it.

I had to look up the incline and it was it's that steep... much more gradual. That said based on the video I just watched that a pretty good set-up from what you describe.

 

[The ADD]

Upper Body PT:

Super Set 1:
Incline BB BP 1x135x15, 1x12x155, 1x10x175
Explosive Push-Ups 3x10
Pull-Ups 3x15 (Wide Grip, Supinated and Pronated)

Super Set 2:
Cleans 3x10x135
Rambo Rows: 3x10x30 (10 per arm)
Leverage BP Machine3x15x90