Kaizen; Training Log: Jan. 24-31, 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.

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


High Knee Intervals 10 sec. on/20 sec. Off 5x

Thursday, Jan. 28, 2021


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


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.

Actually, nope. Friends don’t let friends squat high.

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

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