NorthStrong's Training Log

[NorthStrong]

BW 202.4

5/3/1 Spartan C1W1 Deadlift

Deadlift

220x5
250x5
285x5
185xx10x5

Assistance

Inv Row - 12x1, 10x4
Pushup - 18x1, 15x4

Conditioning

1200m done. Need to do 400 extra tomorrow, plus the 1600 for tomorrow, done tomorrow.

Commentary

Great session.

[NorthStrong]

5/3/1 Spartan C1W2 Squat

Squat

215x5
250x5
280x5
250x5x5

Assistance

Pushup - 1x20, 4x15
Inv Row - 1x15, 4x10

Conditioning

1600m total. 4x400, 10 kmph, 10 incline.

Commentary

Was a good session. Switching leader backof work to ssl. Then fsl for anchor.

Now sick with sinus infection. Haven't been sick in years, and now this is the second time being sick in the last 4 months. Super annoying.

[NorthStrong]

BW 202.4

5/3/1 Spartan C1W2 Bench

Bench

165x5
190x5
210x5
190x5x5

Assistance

Chins - 1x6, 4x5
Lunge - 1x12/leg, 4x10/leg
Back Raise - 1x12, 4x10

Conditioning

1600m total. I forget the exact breakdown.

Commentary

Still kinda sick, but not too bad. Had to get this one in today. Gonna deadlift tomorrow morning.

[NorthStrong]

BW 200.8

5/3/1 Spartan C1W2 Deadlift

Deadlift

235x5
270x5
300x5
270x5x5

Assistance

Inverted Row - 5x10
Pushup - 5x15

Conditioning

800m total

Commentary

Good session again today. Halved the conditioning since just still having a hard time breathing due to sinus stuffiness.

[NorthStrong]

BW 202.0

5/3/1 Spartan C1W3 Squat

Squat

235x5
270x5
300x5
270x5x5

Assistance

Pushups - 1x20, 4x15
Inv Rows - 1x15, 4x10

Conditioning

Run 1600m total, 10 incline.


Commentary

Great day. 300x5 moved well I think. The second set last is rough backoff work, at least on this final week of the cycle. Really enjoying it.

[NorthStrong]

BW 199.0

5/3/1 Spartan C1W3 Bench

Bench

175x5
200x5
225x5
200x5x5

Assistance

Chins - 6,6,5,5,5

Lunge - 2x12/leg, 3x10/leg
Back Raise - 2x12, 3x10

Conditioning

1600m total. 10 incline.

Commentary

Awesome session. Happy with BW. SSL on the heavy week is brutal.

[NorthStrong]

Update

Been training semi-hard during this lockdown ****.

BW 189.7 today. Haven't been able to go to the garage gym yet since it's not set up quite yet. Been working out from home with KBs and DBs just boring stuff. Can't do pushups right now, been dealing with some dumb shoulder pain issues for this entire time, basically 8 weeks. So bodyweight is quite light right now which is good, since getting leaner has been the main focus since I can't do any real training. Been also walking for about 1 hour per day on the treadmill on 10 incline. 180 is the end goal of the cut.

Need to get that fixed. I think I may have found a couple things that will help though. Hoping so anyway.

[NorthStrong]

Finally back to my garage gym!

Week 1 Day 1

BW 193.4

Warmup

Jump/Throws

Box Jump - 3x3

Bench (Axle)

135x5x5

(SS Band Pulldowns 5x10)

Assistance

Pushups - 5x5
ss
Axle Inv Row - 5x5
ss
Jump Rope - 5x100


KB Bottom Up Press - 30lb x5/arm x3
ss
KB Row - 30x10x3

Side/Rear Raise - 10s x15, 20

Axle Curl - 45 x15, 20
ss
DB Ext - 5s x15, 20

Commentary

Awesome day. Literally the happiest day I have had in a couple months, finally back in the actual gym instead of bull**** home workout stuff.

Here's the story on the last month or so. Had a great job in the winter, was looking like it would become something permanent, basically a dream job. Laid off due to Covid ****. Had to get another job, same old Summer job I'd had for years. Back to there for now. May was the most insane month of work I've ever had. Just 8 hours of non stop work in the warehouse essentially. Moving stuff all day. Pretty tiring, so I gave up on the home workouts that I was doing while I was just at home, being paid by the other job first. I was working out fairly hard with those home workouts, although low leg stimulus, etc. But managed to lose like 10lbs. got to 189 ish. Now back up a little bit.

So today is day 1 of back in the real gym. Breaking myself in slowly this week, and likely next week as well. Most liekly won't start following an actual progression for main lifts until I feel ready to actually train again. Shoulder issue that I mentioned in a previous pots is somehow still persisting. Very annoying. So I took the benching very light, I'm hoping strengthening around it will help. Need to do more mobility and stability work for it. Been getting some massage done which is seeming to help, and seeing a good chiro this coming Monday, who has helped me before.

So the basic game plan is following a layout basically similar to the above workout. 4 lifting days per week. 2 hard conditioning days. Some LISS (weight vest walks) and mobility every evening as well is the plan. Although I didn't do that tonight because I golfed instead.

Just tremendously happy to be back lifting in a real gym setting again. Hoping I can make some great progress in all areas here. Physique, gain some strength back, get rid of some pain, get in better athletic shape, etc. Fat loss is still the main priority right now.

[NorthStrong]

Intro Week Day 2 - Squat

BW 191.6

Warmup

Jumps/Throws

Box Jump 3x3

SSB Squat

155x5x5

Assistance

Goodmorning - 65x10x3

Lunge - bw x10/legx5
ss
KB Swing - 50lb x10x5
ss
Jump Rope - 100x5

Abs - KB Crunch 30x10x2
Side Bend - 30x10x2

Commentary

Another good intro session. Hit a weight vest walk just now in the evening, 10 mins on the incline, 3mph. Weight vest made things unbelievably harder than I thought it would.

[NorthStrong]

Making a return to logging here tomorrow.

[Filmbuff81]

Hopefully training is still going well and Covid isn’t derailing anything again.

[NorthStrong]

Hopefully training is still going well and Covid isn’t derailing anything again.

Well...it sorta is lol. Edit to clarify - meant covid was derailing things. Training and diet was great and super on point all summer, got to a decent position but last month has been pretty mentally rough for me and I've been quite slack training and diet wise, with thanksgiving, birthdays, and my lack of focus getting to me. Gained several lbs. Getting back on track now though.

I should try to start logging here, but this log at this point really doesn't belong in this PL/SM section. Was at goodlife for about a week, quit bc I could smell more lockdowns coming. Lo and behold they shut down again. So I'm at home, with the garage out of operation for the winter. I have a chin/dip stand, and a decent assortment of bands, KBs, and DBs, a weight vest and a treadmill. So I'm gonna just work really hard with what I have for the winter, even if the gyms reopen I'm not going to rejoin. Will be back in the garage as soon as weather permits though, usually april/may.

[Filmbuff81]

Well at least you’re working with what you can.

****ty you‘ve got lockdowns going again.

Feel like it’s only a matter of time for a lot to places.