Kaizen; Training Log: Jan. 17-23, 2021

Continuing to plug away consistently, rotating 5/3/1 lifting days with some kind of conditioning days, while walking at least three miles a day. So far, so good. Weight-wise, I continue to hover right around 250. I’m just now starting to get consistent with conditioning and progressing that.

Strength work is going well so far, hitting rep maxes on my final sets of the big four (squat, bench, deadlift, press).

Saturday, Jan. 23, 2021

Walk 1.46 miles

Friday, Jan. 22, 2021

Walk 2.07 miles

DeFranco Morning Warmup

Deadlifts 5×135, 3×225, 1×315, 5×355, 3×405, 7×450

SSB Squats 10×135, 10×185, 10×225

Lying Leg Curls 10×40, 10×60, 10×70

Planks 3×20 seconds

Thursday, Jan. 21, 2021

Walk 3.21 miles

Jump Rope intervals 10 sec. On, 20 sec. Off

Wednesday, Jan. 20, 2021

Walk 2.05 miles

Press 10×45, 5×95, 5×125, 3×140, 8×155

CS Row Hammer Strength 10×70, 10×90, 10×110, 10×130

Incline BB Bench 15* 10×135, 10×155, 7×175

Strict Hang Cleans 10×95, 10×100, 7×100

Tuesday, Jan. 19, 2021

Walk 3.31 miles

Sled Pulls 1x forward, 1x backwards 45#

Monday, Jan. 18, 2021

Walk 2.27 miles

Dr. Rusin warmup

Squat 5×135, 5×225, 5×300, 5×345, 7×390

DB Side Bench 3x10x40

Leg Press 10×140, 10×160, 10×180, 10×200, 10×220

Sunday, Jan. 17, 2021

Walk 3.19 miles

Jacob’s ladder 2:00, 136 feet

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