Kaizen; Training Log, Nov. 9-22, 2020

Wrapped up my Starting Strength block and switched to 5/3/1 meet prep this last week. Made steady progress on the 3×5 linear progression, my most sustained run of that type of training in quite a long time. It was probably a good time to move on, as that much squat volume was leading to some elbow tendonitis in my right arm as I continue to battle a shoulder injury that has cascaded down.

I also turned 42 back on Nov. 13. In honor of that, and proving every one of my teachers and babysitters wrong again, I squatted 420 for three sets of five.

I followed that up the next workout with a “practice meet” of sorts, working up to heavy singles on squat, bench and deadlift to gauge just where I am exactly. Wound up hitting a 475-pound squat 275 bench and 475 deadlift. My original goals were 500 on squat and deadlift at my meet next month, so I am within striking distance.

Two things are currently not on track: my elbow/bench, and my weight cut. I’m back up to 252, needing to get to 242 by Dec. 19. Time to tighten up the diet, and break out the prowler. Ugh, the prowler.

Monday, Nov. 9, 2020

Walk 3.08 Miles

Power Warmup

Squat 5×135, 3×225, 1×315, 1×365, 3x5x405

Bench 5×95, 3×135, 1×185, 1×225, 3x5x247.5

Power Cleans 5x3x135

Squat To Stand 10x / Child Pose / Calves

Tuesday, Nov. 10, 2020

Walk 3.1

Airdyne Sprints 4x :15 / :15 rest

Pelvic Tilts 30x, 2 sec. Hold

Forearm planks 3×20 sec.

Wednesday, Nov. 11, 2020

Walk 

DeFranco Warmup

Squats 5×135, 3×225, 1×315, 1×365, 2x5x415, 4×415

DB Press 6x40s, 6x45s, 6x50s

Assisted Pull Ups 7x -180, 7x -180, 7x -180

BSquat 

Thursday, Nov. 12, 2020

Walk

Airdyne Sprints 20 sec. On/ 10 sec. Off 4x.

Glute-Bridge Holds 5×20 sec.

Single Leg Airplanes 5x each leg

BSquat 2:00

Friday, Nov. 13, 2020

Walk

StrongHer Warmup

Squats 5×135, 3×225, 1×315, 1×385, 3x5x420

(serious elbow tendinitis in right arm)

Monday, Nov. 16, 2020

Walk 1.93 miles

StrongHer warmup

Squats 5×135, 3×225, 1×315, 1×385, 1×425, 1×475

Bench 5×135, 3×185, 1×225, 1×255, 1×275

Deadlift 2×135, 1×225, 1×315, 1×405, 1×455, 1×475

Total: 1,225

V-Sit / Sleeper Stretch / Hip Flexor

Tuesday, Nov. 17, 2020

Walk 2.08 miles

High Knees 4x 10 sec. On / 20 sec. Rest

Hollow Rocks 3x 15 secs.

Glute-Bridge Hold 3x 20 sec.

Wednesday, Nov. 18, 2020

Walk 3.3 miles

Shoulder Band Mobility

Press 10×45, 5×95, 3×125, 3×145, 3×160

Lat Pull 5x10x90

DB Bench 3x10x60s

Thursday, Nov. 19, 2020

Walk 1.99 miles

Saddle / Piriformis / Calves

StrongHer warmup

High Knees 4x :15 on/:15 off

Friday, Nov. 20, 2020

Walk 2.63 miles

Deadlift 5×185, 5×225, 3×285, 3×335, 3×380, 5×430, 1×445

Front Squat 8×135, 8×135

Hanging Knee Raises 8, 8

Saturday, Nov. 21, 2020

Walk 1.01 miles

Sunday, Nov. 22, 2020

Walk 3.04 miles

Bench 5×95, 5×135, 3×155, 3×180, 3×205, 6z230, 1×265

Assisted Pullups (neutral grip) 8x-180, 8x-180, 6x-180

Assisted Dips 10x-160, 10x-150, 9x-150

Face Pulls 10×20, 10×30, 10×40

New Swag

Needed some new knee wraps for my competition, so I grabbed a pair of the 2.5m Krait wraps from EliteFTS, and got some swag to go with them.

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