Log: Wendler 531 & Crossfit on Paleo CKD with Intermittent Fasting & Cleanse

[OneBreath]

Tue 12/8:

Woke up well rested after nearly 9 hours of sleep.

Wendler 531 Deadlift: 385 x 3, 405 x 3, 425 x 7 (Previous rep PR was 5)

Rested about 5 minutes. Then Crossfit:

3 rounds for time of:

5 315lb sumo deadlift
7 box jumps
9 pushups

Time: 2:55

I didn't program this well. I initially intended to do 5 rounds but my legs were failing at 3. The sumos were weighted too heavily after that 425 rep PR.

During the next Wendler cycle the crossfit will be programed to be heavy the first week, then lighter the next, then light the final week. So as the Wendler weights go up, the crossfit focuses more on lighter weight conditioning.

Diet:

Complete shit. Didn't pack food for the day

Meal 1: Double chicken breast sandwich on wheat bun

Meal 2: Footlong subway double chicken breast

Meal 3: 8 ounces tilapia with salad and steamed broccoli

Meal 4: Raw juice: 4 eggs, small orange, lime, lots of spinach blended in vitamix

15 grams fish oil and 6 grams fiber.

Aside from the shit eating it was a good day. I'm excited about the new rep PR on deads. Can't wait to hit 450 for reps next week.

 

[OneBreath]

Catchup:

I just finished my 2nd micro cycle. Here's a recap:

Micro 1:

Deadlifts: 355 x 5, 380 x 5, 405 x 10
Standing press: 155 x 5, 165 x 5, 175 x 8
Squat: 280 x 5, 300 x 5, 315 x 12
DB Incline Press: 105s x 5, 110s x 5, 120s x 8

Micro 2:

Deadlifts: 385 x 3, 405 x 3, 425 x 7
Standing Press: 165 x 3, 175 x 3, 185 x 6
Squat: 295 x 3, 315 x 3, 335 x 8
DB Incline Press: 110s x 3, 120s x 3, 125s x 7

Almost all of the final sets are new rep PRs for that weight. Here is what i have coming up the final Micro Cycle before the deload.

Deadlifts: 355 x 5, 405 x 3, 450 x ?
Standing press: 155 x 5, 175 x 3, 200 x ?
Squat: 275 x 5, 315 x 3, 355 x ?
DB Incline Press: 105s x 5, 120s x 3, 130s x ?

What will the final reps be? The suspense is killing me. Will i choke and barely manage 3 or pull 5 or 7 out of shear will?

Tune in next time. Same bat time, same bat channel.

 

[the.gladiator1987]

lol love the suspense bro. You got me wondering too!

This is the sickest log I've ever seen on the internet. Your body reminds me of me except your 6 inches taller haha. But this reminds me of something ill be doing in the future.

 

[OneBreath]

lol love the suspense bro. You got me wondering too!

This is the sickest log I've ever seen on the internet. Your body reminds me of me except your 6 inches taller haha. But this reminds me of something ill be doing in the future.

Be happy with your height. Squats SUCK when you're 6'4" and forget about having impressive calves. At your age you are going to look ridiculous in a few years if you keep this up. How freaky you want to get will be completely up to you.

 

[OneBreath]

The third microcyle started well.

Deadlifts:

355 x 5
405 x 3
450 x 5 (rep PR)

No crossfit, i decided to just do a little assistance work and start recovering.

Good mornings:

135 x 8
175 x 8
185 x 8

Pullups

BW x 14
BW x 12
BW x 10

For the day I took down 2 1/2 pounds of meat, 9 eggs, and 2 1/2 bags of spinach. Here's the breakdown

Pre workout: 1 scoop eggwhite protein w/ coconut milk

Post workout: 2 scoops eggwhite protein w/ coconut milk

Meal 1: 1lb chicken w/ avocado and salsa

Meal 2: Raw juice - lime, 4 eggs, bag of spinach

Meal 3: 1/2 lb ground sirloin (lean)

Meal 4: Raw juice - lime, 3 eggs, bag of spinach

Meal 5: 1lb chicken w/ avocado and salsa

Meal 6: Raw juice - lime, 2 eggs, 1/2 bag of spinach

Hamstrings are FRIED today. Feels fucking fantastic.

 

[OneBreath]

Life has sucked. I was incapacitated for about 4 days with the flu and my strength suffered. Couple that with some shitty holiday eating and it was a less than ideal end to my 2nd wendler mesocycle. Here's how it went down:

Standing Press:

155 x 5
185 x 3
195 x 2 (piss poor, this was my first day back from the flu)

Squat:

275 x 5
315 x 3
355 x 4 (not terrible, but weak nonetheless)

Incline DB Press:

105s x 5
120s x 3
130s x 5 (this is a new PR but i was hoping to get 6 or 7 here)

So the highlight of this cycle was the 450 x 5 deadlift which took place right before i got sick.

Looking ahead i'm getting a bit of bodybuilder ADD. I saw a video interview with Louie Simmons the other day and it made me want to give conjugated periodization a go. I have a week now of deloading from the wendler cycle so i'm going to spend it studying the standard westside template.

Happy New Year!

 

[the.gladiator1987]

Damn sry about the flu but happy new year and stick with it! Im excited to see where your log goes. I will be doing pretty much the same thing

 

[Hellawulf]

I miss this man. No homo