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.
This was the end of the first cycle of the year and then mostly a deload week strength work wise, working up only to 50 percent of 1RM. This weekend we did some athlete work for MovelevATe and I wound up demonstrating a ton of movements all day Saturday and then again some Sunday, so I counted that as my workouts.
Of course, me being the nerd I am, I have spreadsheets. The last set each training lift is for max reps, then an estimated 1RM is calculated based off that.
This is what my first cycle looked like:
Friday, Jan. 29, 2021
Walk
High Knee Intervals 10 sec. on/20 sec. Off 5x
Thursday, Jan. 28, 2021
Walk
Press 5×45, 5×65, 5×85, 5×100
Low Cable Row 3x10x90
Push Ups 3×10
Seated DB Snatch 3x10x15s
Wednesday, Jan. 27, 2021
Walk
Jacob’s Ladder 2:30, 170 feet
Tuesday, Jan. 26, 2021
Walk 2.18 miles
Lacrosse Ball Feet / BSquat
StrongHer warmup
Squats 5×135, 3×225, 1×315, 5×345, 3×390, 5×435
GH Raises 7, 7, 7
Side Planks 2x 15 sec. Each side.
Monday, Jan. 25, 2021
Walk 2.88 miles
BSquat 2:00
High Knee Intervals 10/20 sec. 4x
Sunday, Jan. 24, 2021
Walk 3.95 miles
Bench 10×45, 5×95, 5×135, 3×175, 5×190, 3×215, 8×240
T-Bar Rows (neutral) 10×45, 10×70, 10×90, 8×115
Incline DB Bench 10×45, 10×65, 7×65
EZ Bar Curls 3x7x70
