NorthStrong's Training Log

[NorthStrong]

BW 204.8 still bad. Bad week for diet, gonna go hard at er next week.

Warmup

DB OHP - 20sx10x3
ss
Pulldowns - 80 x10x3

CGBP

185x5x2
135x10x2 feet up

Assistance

Pulldowns - 100x10x3
ss
DB OHP - 25s x10x3

Cable Row - 5x10x"10"

Pushdowns - 30x15x3
ss
Hammer Curls - 30s x10x3

Cardio

None, since done after work.

Commentary

Busy week at work, had a lot to learn and kinda shifted my mindset away from diet and training. Next week will be better. As long as I am on track for sub 200 end of April, I'm happy.

[NorthStrong]

BW 206.2, weekend got way outta control.

Legs

Front Squat

135x10x2
135x20

Goodmornings

(squat stance, sumo stance, deadlift stance)
95x10x3

Assistance

1-Leg Press - 1pps x10x4, 20x1 + Toe Press
ss
Leg Curl - 50s x10x5

Cardio

10 min 3mph 15 incline

Commentary

Really bad weekend for dieting but gonna get back on track this week. Think I said that last week lol. Still on a decent track for my original goal of sub 200 at end of April. This past weekend was bad, but the week before I did hit a pr weigh in of 203.6.

[NorthStrong]

BW 203.7 - good, back in striking distance of a weight PR.

Push

CGBP Feet Up

135x10x2
225x1
185x5x2

Assistance

DB Inclines - 40s x10x3
DB Incline Flyes - 20s x10x3
DB Fold Ins/French Press - 5s x20/10x3

Cardio

10 min 15 incline 3mph

Commentary

Solid day, still being very cautious with the elbow, but it seems to be working out decently. I think the elbow durability work I've been doing, like the fold ins etc have been helping. Pull tomorrow.

[NorthStrong]

BW 202.7 PR

Pull

Pulldown - 100x15x5

Cable Row - 120 x10x5

Face Pull - 70sx10x5
ss
Side Raise - 15s x105

Hammer Curl - 30s x10x5

Cardio

10 min 3mph 15 incline

Commentary

Nice day of lifting, very happy with weigh in, still look like **** lmao.

[NorthStrong]

BW 204.0

Legs

Wide Stance Pause Squat

185x5
135x8x3

Assistance

RDL - 225x8x3
ss
1-Leg Press - 1pps x10x3

Leg Curl - 50 x8x2

Commentary

No cardio since no time. I'll just do 20 min later instead of 10. Decent weigh in, legs were tired going in. I was tired in general, but still a decent pain free session.

[NorthStrong]

202.4 PR

Upper Body

Bench - 225x1x4, 5
ss
Lat Pulldowns - 120x10x5

Cable Rows - 120x10x5

Face Pulls - 100x10x5
ss
Hammer Curl - 25 x15x5
ss
DB fold ins

Commentary

Good day. good weigh in.

[NorthStrong]

BW 208.4

Legs

Pause Front Squat

135x5
185x1
225x1

135x10

Goodmornings

95x12/10/10

Assistance

1-leg Press - 1pps x12/10/10/10/10
ss
Leg Curls - 50x12/10/10/10/10

Commentary

Bad weigh in, very upset stomach this AM, no time for cardio so skipped, and just did an evaluation which went pretty terribly.

[NorthStrong]

BW 204.6

Push

Incline Bench

135x8x2

Assistance

DB Floor Press - 50s x10x3

DB Flyes - 15s x10x4
ss
Pushdown 10 x20x4

Cardio

10 min 15 incline 3mph

Commentary

Better weigh in, my elbow was flaring up a bit today (the right elbow, not the one that has been recently bugging me) so I just didn't push anything really. Another eval today.

[NorthStrong]

Pull

Pulldown - 120x10x5

Cable Row - 120x10x3, 20

Face Pull - 80x10x5
ss
Side Raise - 15s x10x5

Hammer Curl - 25s x20x2

Commentary

Quick session, about 30min. Alright day.

[NorthStrong]

(yesterday)

BW 207.3 bad but expected, had rough week last week and diet went out window also was birthday on Friday

Legs

Squat (HB BL)

up to

315x1

225x5x3 paused

Goodmorning

95x10x3

Assistance

1-leg Press - 1pps x10x5
ss
Leg Curl - 50x10x5

Commentary

Good day here, 315 went up pretty easily. Just testing the waters to see where I'm at and how my body is going to hold up. Planning on starting some actual structured training next week if it's still all good.

[NorthStrong]

BW 205.7

Bench

95x5
135x5
185x3
205x3
225x1
245x1

Low Inclines

135x8x5

Assistance

DB Flyes - 20s x10x5
ss
DB fold ins / ext - 5s x20x5

Cardio

10 min 10 incline 3mph

Commentary

Another good day in the books, elbow seems to be alright as well.

[NorthStrong]

BW 204.0 better.

Deadlift

135x10
185x5
225x1
275x1, good technique but so weak

135x10x3

Bent Rows

135x10x5

Shrug Machine

100x20x2

Cardio

3mph x10 incline x10min

Commentary

Good session, really happy to be kinda actually lifting again. This week is pretty much just to see where I'm at to have a training max to work on.

[NorthStrong]

BW 202.8 again better

OHP

95x5
115x3
135x3

rough on elbows.

CGBP

135x10x3

Assistance

Pulldowns - 100x10x5

Cable Row - 120x10x4, 20x1

Face Pull - 80x10x3
ss
Side Raise - 15s x10x3

Pushdowns (rehab) - 40x10x3
ss
Hammer Curls - 20s x20x3

Cardio

10 min 15 incline 3mph

Commentary

Good day. I think I might have to ditch the OHP at least for a while. Just seems way too rough on my elbows for what I get from it. Might just have CGBP as a main movement on this day, and do some raises etc for the shoulders. Perhaps DB ohp to build up the position tendon strength or something.

[NorthStrong]

Monday

BW 206.6 lawd

5/3/1 C1W1 Squat (TM 275)

195x5
220x5
245x5

190x5x5

Assistance

Goodmorning - 95x10x3
ss
1-leg Press - 1pps x10x3

Cardio

10 min 15 incline 3mph

Commentary

Starting a new program now. Everything is finally feeling good enough to start actually training. Starting with really, really low training maxes and am in no hurry to get back up to heavy weights. The fat loss is still goal #1 even if the last couple weeks have been a **** show on that front. Still want to see under 200 before May 1st. Then after that the final goal is to get to 185lb, and try to bulk and cut between about 185-205.

Took some inspiration from the new 5/3/1 forever book for this program, with the combination of leaders and anchors.

Leaders are - 2x cycles of 3/5/1 5s pro, 5x5 FSL.
Anchor is - 1x cycle of 3/5/1 5s pro, Jokers on 3/1 weeks, 5x5 FSL.

It is a bit of an odd leader/anchor set up but it leaves room for a lot of conditioning, and is going to be good for recovery which is what I need the most right now. Training the lifts in basically an old school Coan/Karwoski split

Squat + legs
Bench + chest, tris
Deads + back, abs
CGBP + upper back, delts, arms

Going to be doing a bit of cardio a couple times a day, usually in just 10 minute bouts. That might be upped quite high for the next few weeks just to reach this goal of under 200. (RIP adult male status).

And on Wednesdays and Saturdays, I will be doing either longer LISS sessions, like I did today, or will be doing a bit of running. I don't think my knee is up to running just yet so I will probably just stick with the incline walking for the next while at least.

Anyway just happy to be getting back on the warpath, at least sort of.

[NorthStrong]

Tuesday

BW 206.8 ruh roh

5/3/1 C1W1 Bench (TM 225)

155x5
180x5
205x5

155x5x5

Assistance

DB Inclines - 50s x8x5
DB Fold ins / exts (elbow work) - 5s x100x2

Cardio

10 min 15 incline 3mph

Commentary

Bench is pretty goddamn weak. Best set recently was 225x5. Did it a couple times, 2nd was a bit easier. But still a long ways off where I'd like my strength to be. Elbows are really getting a lot better. I am going to stick with the elbow focused tricep work for a while and hopefully really built up some strength in the connective tissue there to the point where I can start to push the weights a bit on the tricep accessories. Probably sounds funny, but I might bump up to 8s or 10s for the exts soon, will be a big ish jump though.

Another bad weigh in, had a lot to eat Monday leading into this day though. Finished my Generic IFR ATC course, so our boss(es) took us out for lunch which was nice. Another year and a half to go, and hopefully I'll have the job.

Really need to get the weigh ins moving in the right direction though god damn.

[NorthStrong]

BW 207.3 smh smh

Cardio

30 min, 15 incline, 3mph.

[NorthStrong]

BW 204.4

5/3/1 C1W1 Deadlift (TM 275)

195x5
220x5
245x5

195x5x5

Bent Rows

135x10x3

Cardio

AM - none
PM - 30 min x3mph x10 incline

Commentary

Feels nice to actually deadlift again, even with super terrible equipment (for now). 245x5 was embarrassingly hard, but by the last backoff set I actually felt somewhat confident. It's been basically a year since I have deadlifted with any confidence, pre QL issues etc. Have done a lot more squatting.

Only did a few sets of bent rows then skipped abs.

[NorthStrong]

BW 204.6

5/3/1 C1W1 CGBP (TM 205)

145x5
165x5
185x5

145x5x5

Assistance

Pulldowns - 100x10x5 (supersetted w backoffs)
Cable Rows - 120x10x5
Face Pull - 70x10x5
ss
DB Side Raise - 15s x10x5
Hammer Curls - 25s x10x5

Cardio

10 min 15 incline 3mph

Commentary

Solid day, CGBP was all super easy, but just week 1 so I'm starting to build from here. Gotta start somewhere. Everything else felt pretty good. Decent weigh in today, I can make 199 before May 1st.

[NorthStrong]

BW 202.9

Cardio

90 min x3mph x10 incline (1100 cals according to treadmill)

Commentary

Puttin in some steps to try and reach this <200 goal. Good weigh in today, 2nd lowest so far. Back to tracking a bit more seriously as well should really help. I can definitely make it by the end of the month.

[NorthStrong]

BW 203.0 (201.7 yesterday which was PR)

5/3/1 C1W2 Squat (TM 275)

175x5
205x5
235x5

175x5x5

Assistance

Goodmorning - 95x10x4
ss
1-leg Press - 1pps x10x4

Cardio

3mph x10min x15incline

Commentary

Good day here today, tried a couple different things for the squat stance etc. Felt ok, weights obviously super light, but no pain and regaining a bit of strength, as I am losing fat is the main thing right now.

Really close to hitting the 199 mark. Can't wait.

[NorthStrong]

BW 203.8 smh

60 min x 3mph x10 incline

[NorthStrong]

BW 203.5

5/3/1 C1W2 Bench (TM 225)

145x5
170x5
190x5

145x5x5

DB Inclines

50s x10x5

Elbow Work

5s x100 reps various angles
8s x50 reps various angles

Commentary

Solid day, decent weigh in considering. Should hit a good one soon. More cardio tonight.

[NorthStrong]

Yesterday

5/3/1 C1W2 Deadlift

175x5
205x5
235x5

175x5x5

Bent Rows

135x10x4

Commentary

Achilles tendonitis. Deadlifts getting a lot better.

[NorthStrong]

5/3/1 C1W2 CGBP

135x5
155x5
175x5

225x1
245x1

135x5x5 (actually did all 25 in 1 set)

Assistance

DB Inclines - 50s x10x2, rest pause set - 15/8/5
Cable Rows - 120x10x5
Pulldowns - 100x10x5
Face Pull - 75x10x5
ss
Side Raise - 20sx10x5
Hammer Curl - 20sx50x2

Commentary

Achilles tendon is killing me. Left leg. Fun day, had a buddy in town so we trained together, hence the extra singles.

[NorthStrong]

BW 204.5

5/3/1 C1W3 Bench

170x5
190x5
215x5

170x10/10/5 (25 total)

Assistance

DB Inclines - 50s x12x5
Tris/Elbows - 5s x100, 10sx20, 2x20x30 pushdowns

Commentary

No cardio really again, did a very brief walk to get blood moving in the ankle, then stretched the achilles / calcaneal tendon a bit. Still can't believe it's this "injured" from a ****ing walk last week. Really slowing down my cut, and kinda took the wind outta my sails in terms of wanting to diet hard and do cardio etc last week. Hopefully it's good ish soon...

Bench was all easy.

[NorthStrong]

BW 204.2

5/3/1 C1W3 Deadlifts

205x5
235x5
260x5

295x1
315x1

205x15/10 (SLDL)

Bent Rows

135x10x3

Leg Pressing

1 plate per side

1-leg press

10/15/20

2 legs - 50 reps

1 leg again

20/15/10

Commentary

That's it for today. Ankle still sucking. FHL tendon issues. Didn't squat this week so just needed to get a bit of leg work in. 260x5 was a difficult set, then I realized I was pulling DOH no hook on a smooth bar with no chalk. So I just had to pull really slowly. Hooked and chalked for the 2 singles and they flew up, much better than the 275 was recently.

[NorthStrong]

BW 202.5

5/3/1 C1W3 CGBP

155x5
175x5
195x5

155x15/10

Assistance

DB OHP - 30s x10x5

Pulldown - 100x10x5

Cable Row - 120x10x5

Face Pull - 80x10x5

Hammer Curl - 25s x25x2
ss
Pushdown - 30x25x2

DB Curl - 15s x25x2
ss
Overhead Rope ext - 30x25x2

Commentary

Good day, really got my ankle feeling a lot better thanks to my friend Ricki's advice. Almost no issues with it at all today. Benching was all easy. Tempted to do some joker sets but just gonna let things go as I have them planned, aka another leader cycle like this one, then an anchor with jokers.

[NorthStrong]

BW 206.4 ouch

5/3/1 C2W1 Squat

Squat (HBBL)

200x5
230x5
255x5

200x10/10/5

Assistance

Goodmorning - 95x10x5
ss
KB Lunge - 22 x10/leg x5
ss
Pulldowns - 100x10x5

Commentary

Trying a bit of a different assistance set up. Squat felt bad today, because I didn't squat last week and only doing the lift once a week makes things rough when it's 2 weeks between.

[NorthStrong]

BW 205.2 better still high.

5/3/1 C2W1 Bench

Bench

160x5
185x5
205x5

160x10/5/5/5

Assistance

DB Incline - 50s x12x1, 10x4
Elbow stuff - 5s x100, 10sx20 in various angles

Commentary

Weak as hell today but all the weights moved fine.

[NorthStrong]

208.3

Krypteia C1W1 Squat

Safety Bar Squat

115x5
135x5
160x5
185x5
210x5
160x5x5

Assistance

DB Inclines - 30x10x5
DB Incline Row - 30x10x5

Commentary

Solid first day. Bad BW due to lot of food on weekend. Things seem to be feeling good, starting extremely light for this program since I need to just stay healthy. I'll ramp up assistance as I go. Wendler recommends you start this program very conservatively and push once you're in the groove of it.