R14D37 – Basic Lifts, Basic Weights

simpolebeautyMy mantra for this cycle has been to keep things simple. I have tended to stick with Deadlifts, Cleans, Clean and Press, Bench Press and Squats. With the occasional treadmill jog thrown in for good measure.

Wednesday, 10/15/2014 55 Bench and pullups 180 reps
Thursday, 10/16/2014 56 Squat both types 100 reps up to 185 9nly
Friday, 10/17/2014 57 Shoulder day – Raises, press etc.
Saturday, 10/18/2014 58 Cardio walking
Sunday, 10/19/2014 58 off
Monday, 10/20/2014 59 DL and Pullups Up to 185 and 80 pullups

I feel like I am in a groove of sorts and my diet seems to be on point as I am slowly retreating from my 274lb high point and am down to 259 at last count. I am trying to get back into keto to get the weightloss to speed up a touch but I am finding it hard with the milk I drink. I think I am going to have to give the nightly glass of milk a skip and try to stick with water for a few weeks and see what happens.

I have been using the new squat rack and for the first time in a long time I squatted 185 last week. My plan is to get up to 305 and no further, I am not in the kind of mindframe where I need a 400 or 500lb squat any more. I think having a 400lb bench a 300lb squat and a 300lb DL would be fine and would give me an even 1000lb total. At my age and history, I think that’s a reasonable goal.

It’s also time to plan for the winter. With the new rack in place this winter should be better than last especially since the pullup bar across the top of the rack is really handy, high enough for pullups not so high that I hit my head… I will need to figure out what to do for the next round, and I would not be averse to bringing back some DVD work for the winter. I can probably compact my heavier lifts into 4 days and spare 2 days for mobility / bootcamp type DVD work and cardio. It’s definitely something to think about.

 

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This entry was posted on Tuesday, October 21st, 2014 at 11:14 AM and is filed under Crossfit WOD Type Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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