Bench

Wednesday, May 31, 2017

Mobility
Throws x Forgot to do them today

Bench 110x5, 135x5, 165x5
180x5, 205x5
230x18 (ALL-TIME PR)
180x19 (PR) This was going to be a rest-pause set but I know better than to do bench RP with no spotter.

DB Row 90x20
BB Curls RP 65x10-8-6
FP/PA 3x15ea. throughout bench sets

The PR Reset

The PR Reset

I have been struggling with the whole “resetting PR’s” thing since I did it back in October of 2016. It somehow felt like “cheating” to put a PR next to a number that I had exceeded previously. At the same time, I knew that to make progress I needed to get back to training OG style, which means tracking and beating rep PR’s. So, I compromised. I set up a PR sheet with both the new (2016) PR’s and a column with my old (all-time) PR’s. This seemed like a great solution. It wasn’t. It just caused anguish as I looked at “what used to be”. It wasn’t very motiving to hit a “new” 10 rep squat PR and go to write it down on my sheet and see that my “all-time” PR with that same weight was with 100 more pounds. This has had a negative impact on my training for months as I have been program hopping (within 5/3/1) and making very little progress.

Which brings me to this week. I have decided that it is time to kill my ego/pride and just start beating the “new/2016” PR numbers. I know this is the only way to get my numbers up again and living in the past has only been a hindrance. So, from this point forward if there is a PR next to a number, it is a “new” PR. If I happen to beat an all-time PR, I will note it as such, although I am only going to peek at the all-time sheet if I am 99.9% sure I have beaten an all-time PR. Just typing this out has already made more excited about training than I have been in months. d

Prowler

Tuesday, May 30, 2017
PM

Prowler x 40 yards x 10 (1:00 rest between sprints)

Conditioning | Mobility

Tuesday, May 30, 2017

Conditioning/Recovery
OGAR

Weighted Vest Walk / Mobility / Weighted Vest Walk / Mobility

Deadlift | Press

Monday, May 29, 2017

Mobility
Box Jumps 30" x 5,5

Deadlift 180x5, 225x5, 270x5
295x5
340x5
385x9
295x10

FP 3x15, PA 3x15 SS w/deads

Press 65x5 80x5, 100x5
105x5, 120x5, 140x12
105x13-6-4 (rest pause)

Back Raise 2x15, 1x10 SS w/Press warm ups

Conditioning | Prowler

Thursday, May 25, 2017

PM

Prowler x 10 trips

Squats

Thursday, May 25, 2017

Mobility
Box Jumps 30" x 5,5

Deload Squat
130x5, 160x5, 195x5, 210x5
250x20

Dips 10
Hanging Abs 5

Decided to end the deload week with a deload widowmaker set. Not too tough as far as 20 rep sets go but a good way to end the week.

Bench

Wednesday, May 24, 2017

Mobility Stuff
Throws 10 total

Deload Bench
110x5, 135x5, 165x5
180x5,5,5

DB Rows 10
BB Curls 10,10
FP/PA 3x15 ea

Dead/Press + Layout of Next Program

Monday, May 22, 2017

Mobility Stuff
Box Jumps 5,5x30"

Dead
180x5, 225x5, 270x5
295x5,5,5

Pullaparts/Facepulls 45 ea between sets

Press
65x5, 80x5, 100x5
105x5,5,5

Back Raise 3x15 between warm ups

Reload/Reload this week. I still pretty trashed from the gym renovation last week so I'm going to ease back into things.

I'm going back to the tried and true for my training. I shall call it the Rabourn Classic. Which is just OG 5/3/1 with one additional FSL set of some sort. Those that have been around a while will notice that the FSL sets are stolen from the first 6-week cycle of the 28-week program.

Day One
Dead 5/3/1 + FSL PR set
Press 5/3/1 + FSL Rest Pause
Back Raise

Day Two
Bench 5/3/1 + FSL Rest Pause
DB Rows x 20 (Kroc Style)
BB Curls x Rest Pause

Day Three
Squat 5/3/1 + FSL 20 rep Widowmaker
Dips
Abs

Conditioning/Mobility

Sunday, May 21, 2107

Conditioning/Recovery
OGAR - Old Guy Active Recovery

Weighted Vest Walk / Mobility / Airdyne / Mobility / Weighted Vest Walk / Mobility

Deadlift

Tuesday, May 9, 2017

Combatives with son.

Wednesday, May 10, 2017
Warm-up
Mobility
Jumps x 10
Face Pulls/Pullaparts 3x15 ea throughout

Deadlift 190x5, 235x5 285x5
330x3, 380x3, 425x3
470x1 (TM) 500x1 (no reason)
355x8,8,8 (FSL 75%)

Overhead Press

Monday, May 8, 2017

Warm-up
Mobility
Throws x 10
Face Pulls/Pullaparts 3x15 ea throughout

Press 75x5, 90x5, 110x5
130x3, 145x3, 165x3
180x1
155 x 5x5 (SSL - 85%)

Dips 2x15
DB Rows 2x15
KB Swing 2x15
Hanging Abs 2x5

Mobility | Conditioning

Sunday, May 7, 2017

30# vest on
Walk x 10 min
Mobility Circuit
Airdyne x 10 min
Mobility Circuit

Squat

Saturday, May 6, 2017

Warm-up
Mobility
Jumps x 10
Face Pulls/Pullaparts 3x15 ea throughout

Squat 140x5, 175x5, 210x5
245x3, 280x3, 315x3
350x1, 380x1, 405x1
235x20 (FSL Widowmaker)

Pressdowns 2x15
Pulldowns 2x15
Hanging Abs 2x5

Bench

Thursday, May 4, 2017

Warm-up
Mobility
Jumps x 10
Face Pulls/Pullaparts 3x15 ea throughout

Bench 125x5, 155x5, 185x5
215x3, 245x3, 275x3
305x1
215 (BBB FSL 70%) x 4 sets of 10 and one set of 9+1. Just couldn't get the 10th rep on the 5th set.

Assistance: None. I was helping my son learn the SSB and ran out of time.

Deadlift

Wednesday May 3, 2017
Leviathan

Warm-up
Mobility
Jumps x 10
Face Pulls/Pullaparts 3x15 ea throughout

Deads 190x5, 235x5, 285x5
330x3, 380x3, 425x3
470x1 (TM)
330 (BBS 70%) x 10 sets of 5

Assistance: Zero as planned

Active Recovery

Tuesday, May 2, 2017

Old Person Active Recovery (531 Forever pg 268-269)

Had to cut this one short due to unexpected early meetings. I would usually do this twice.

#30 vest on:

Airdyne x 10 min
Mobility Circuit
Walking x 10 min
Mobility Circuit

Press

Monday, May 1, 2017

Warm-up
Mobility
Throws x 10

Press
75x5, 90x5, 110x5
130x3, 145x3, 165x3
180x1
145 x 5x5 (SSL 80%)

FP/PA 3x15 ea.

Dips/Rows/KB Swings 2x15
Hanging Abs 3x5