The ADD's Log: Build Back Better

[The ADD]

Strength and Conditioning:

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
Tire Burpees: Burpee down, jump into the tire, jump out, burpee down, jump in, repeat 2x10
Battle Rope Jumping Jacks: 1x35
Battle Rope: Jump Slams: 1x25

Also did one set of supported jumps on to a ledge

These sessions never get easier

 

[The ADD]

Rest Day:

Pretty sore today for some reason

Definitely not expecting the scale to move down, it might tick up a little but no worries. Thinking about the following for Heavy Lower tomorrow
Deads 5x1x?
Zercher Squats:4x8x?
Farmer Walks with 45 Plates
Abs

 

[The ADD]

Heavy Lower (Gotta find a new term)

Deads: 5x1x450 (1st and 4th reps were at about 95% lockout but I will take the entire group), that's a PR

Zercher Squats: 4x8x185
Seated Ham Curls: 4x15x85
Farmers Walks: 10x 2-45 plates, down and back is one set
Planks: 5x40secondsx30second rest

One of the trainers asked me if I was interested in doing a powerlifting meet. Took everything not to laugh, at the absurdity

 

[Motife43]

Heavy Lower (Gotta find a new term)

Deads: 5x1x450 (1st and 4th reps were at about 95% lockout but I will take the entire group), that's a PR

Zercher Squats: 4x8x185
Seated Ham Curls: 4x15x85
Farmers Walks: 10x 2-45 plates, down and back is one set
Planks: 5x40secondsx30second rest

One of the trainers asked me if I was interested in doing a powerlifting meet. Took everything not to laugh, at the absurdity

That's not as absurd as it sounds, just from following these logs you're putting up more weight than the average gym goer. I ain't nowhere near some of these numbers

 

[The ADD]

That's not as absurd as it sounds, just from following these logs you're putting up more weight than the average gym goer. I ain't nowhere near some of these numbers

Relative to weight I'm not.

Then I was watching the Cross Fit Games and those chicks reminded me.

 

[The ADD]

Incline BB BP: 5x5x210 and 1x15x155
Snatch Grip High Pulls: 3x5x155 and 3x8x135
Dips: 4x8x30 and 1x12xBW
DB Rows: 4x10x80
Triple Set:
Rear Delt Machine 3x15x125
Hand Clap Push-Ups: 3x15
Lateral DB raises: 3x15x15

 

[The ADD]

Back Squats: 4x8x280 and 3x12x180 (Speed Reps)
Single Leg Press 4x12x290 and Doube Leg Set 1x40x290
KB Single Leg RDLs: 4x8x13
Abs

 

[The ADD]

PT Session Today

Pretty drained between legs yesterday and a lack of cals. Backed of a little today and did some work outside.

35# Medicine Ball
Squat Ball Pushes
Battle Rope Jumping Jacks
Ball Slams
Battle Rope Jump Slams
Ball Lunges

My core is worked and I'm dragging

 

[The ADD]

Upper Body: I was running short on time today:
Super Set: Incline BB BP 3x8x190 and 1x7x190 and Palm Facing Pull-Up 4x16xBW
Super Set: T-Bar Row 4x10x115, Dips 4x12xBW and Overhead Plate Raises 4x10x35
Super Set: Rear Delt Machine 4x25x105 and Push-Ups 4x25

 

[The ADD]

Strength and Conditioning:

Sled/Prowler Pushes: So the sled is 70# plus the 90# we load
Tire Flip Burpees:
Tire Burpees:
Battle Rope
Battle Rope:

Time to evaluate doing IF and this level of calories relative to carb loading and workout intensity. At a minimum I need to stop IF and possible up the cals.

 

[The ADD]

Rest Day:

After thinking it through and seeing how I felt this morning, I'm going to end IF but keep cals the same. I'll monitor the cals for the next two weeks and see the trends.

 

[The ADD]

Power Lower:
The scale move down was pretty aggressive. It may be a counterbalance from going up last week or I overshot.

Goblet Squats: 3x8x85
Front Squats: 5x3x265
Hex Bar Deads: 4x8x325
Hamstring Curls 3x12x110
Farmers Walks: 4x70#KB
Side Step Farmers Walks: 4x70#KB

So much fukkery in the gym today, unreal

 

[The ADD]

Incline BB BP: 5x3x215 and 1x15x160
Snatch Grip High Pulls: 3x5x160 and 3x10x135
Dips: 3x10x30, 1x7x30 and 1x12xBW
DB Rows: 4x10x85
Triple Set:
Rear Delt Machine 4x15x130
Palm Facing DB Press: 4x15x56
Lateral DB raises: 4x15x20

 

[The ADD]

Lower PT: felt like absolute hell trying to get warmed up, almost left and took the L

Deads: 1x10x225, 1x5x315, 1x3x415, 1x1x465 (PR)

Super Set" Hack Squats 1x10x270 and 2x8x360 and Walking Lunges 3x25# DB
Hamstring Curls 4x15x110
Single Leg Extensions 4x15x100

 

[The ADD]

Conditioning Work:

Hill Runs: 4 "reps"
Parking Lot Gassers: 5 "reps: (10 Ball slams with a 35# ball, run the length of the parking lot drop for 20 push-ups, run back is a rep.)
Stair Carries: 6 reps (up the stairs with a 35# ball and back down is a rep"