Stephen Brown WO Journal
 

Sept 1:

6'2"
203 lbs
12% bf

Squats:
165x5x3

Press:
105x5x3

Pullups:
BWx3x10

Power cleans:
135x1x5

planks:
1x2:15
2x1:15

Sept 2:
Slight soreness in legs, tight back

Easy 10 mile road ride

Squat:
175x3x5

Bench Press:
170x3x5

Deadlift:
205x3x5

Pendlay Rows:
135x3x5

Planks
1x2:30
2x1:30

Squat:
185x3x5

Press:
115x3x5

Pullups:
bwx3x10 - will begin adding weight next wo

lateral planks:
rightx1x1:05
leftx1x1:05

front plank:
1x2:00

Whats the game plan? I'd like to know some details of your program. You spoiled me on your last go 'round.

How long is this cycle?
What are you calories going to look like?
How are you incorporating your riding?
Do you have some master plan that this cycle will benefit?

Good stuff mang. Keep it up.

I don't really have a goal as far as how much I want to be able to lift. I do plan on continuing this lifting schedule for 4 weeks and see what that gets me, we'll see. I am reducing my bicycle miles to only about 40/week for that time which will be done between lift days on the road, and Saturdays off-road.

Below is a link that shows what I think is an average day for food intake. I'm not tracking this daily, though I am hooked on Paleo eating and don't think I'll be changing much in the future. (My food log says soy milk, I couldn't find almond milk)
http://fitday.com/fitness/PublicJour...r=StephenBrown

My master plan is to get stronger and look better at the pool. There, I admitted it, vanity is a big player here:o . And since Z (my son) is getting so active, I want to be able to keep up with him for as long as possible whether cycling, skiing, running, whatever. Plus, the wife is on her own PP plan and it is really motivational to do this as couple.

Closer to the holiday season (halloweenish), I will be increasing my riding a lot as I plan on doing some mountain bike events in the spring, the http://www.ouachitachallenge.com/ for instance (not single-speed), and maybe some TMBRA stuff. Z has mentioned wanting to race bikes, so I'll get him in the kids cup and we'll do it together.

Most of all, heavy lifting it turns out is pretty fun. As long as its fun, I'm in.

I'm picturing Barry Gibb with a 6-pack.

Welcome to PM, Stephen. You already have a ton of progress under your belt.

That's funny, and not far off except my mane is a little thin up-top these days. Thanks for the compliment. Its good to have the support I've had.

Saturday September 6.

mountain bike ride approx. 17-18 miles. Medium intensity with hard efforts on climbs. Dinosaur Valley State Park is greatness.

Today (Sept 10)

Squat:
195x3x5 - very hard to complete final set. (left arm numbness after second set, had to use bar pad for third.) might be necessary to repeat this weight next wo?

Bench press:
175x2x5
175x1x3 (fail) will cycle back to 170 next bp day, sept 12.

Pullups:
10x3x6 - incredible what adding 10lbs will do. last couple of reps were very hard and I just barely got my chin over the bar.

Pendlay rows:
145x3x5 - these are fun, glad I learned about them.

20 pushups.

I feel as though I am recovering well. I feel little soreness relative to the amount of effort it takes to push the weight I am at. Sleep is solid, averaging around 7 hours/night. Slight gain of fat around mid-section. The love handles are the last to go and first to return, will monitor cheat foods more closely.

Squat:
195x3x5 - Repeat weight from Monday. Will go to 200 next WO.

Press:
120x3x5 - Difficult but look forward to 125.

Deadlift:
225x3x5 - Will likely progress for a while on the weight, but still feel like I need tp practice form.

K2E's:
3x10

Pushups:
2x20