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Thanks to JB for the little push. I’ve been neglecting this for longer than I thought. I have no excuse and I apologize.

Training

I’ve been continuing with 5-3-1-ish template with two tweaks: I added both Hang Power Cleans and Weighted Chin Ups. The cleans are easy to figure. You use bar weight just as you would deadlifts, bench press or anything else. Chin Ups are trickier because you have to factor bodyweight into the 1RM, then subtract it back out at each percentage. The math isn’t tricky, so much as the implementation. That is, on many of the lighter sets the equation calls for negative mass.

I considered a few approaches for this issue:

1. Use the Gravitron or the Lat Pulldown machine.
2. Loop a rubberband over the bar and under my foot or bent knee.
3. Just ignore any negative number and do BW instead.

I opted for #3 above there. It certainly makes the last, all-out set very challenging. I haven’t missed a chin yet, but I also only rarely go above the minimum required reps (5, 3 or 1).

Besides the 5-3-1, I’ve been doing a lot more barbell circuits, tabata rowing erg and sprint intervals (running 8-10x 4-line basketball court ladders on the minute).

That and a deliberate reduction in kCal has led to a ~10#/2″ loss in three weeks. If the Accu-Measure is as accurate as its name implies, most of that has been fat. That’s good. I’m aiming for sub-10%BF over the next 4-6 weeks. We’ll see how that goes.

The good news is, my lifts have all stayed pretty constant (with my deadlift even going up) during this weight-loss period. Same strength at less bodyweight is good.

It’s been too long to recap all my workouts, so I’ll just post this morning’s.

This Morning

5-3-1 Military Press & Hang Power Clean

Warm Up

5x Press @ 65#

5x Press @ 80#

5x Clean @ 85#

5x Clean @ 100#

5-3-1

5x Press @ 110#

3x Press @ 125#

8x Press @ 140#

5x Clean @ 140#

3x Clean @ 155#

8x Clean @ 175#

5x Circuit @ 95#

5x Bent Over Row +

5x Hang Power Clean +

5x Thruster +

5x Jump Squat +

5x Good Morning +

60 sec Rest

Slight Cool Down

Walk 400m around indoor track

3-5 minutes

8x 4-Line Basketball Court Ladders

Start on the back line +

Sprint to free throw line and touch with fingers +

sprint to the back line and touch with fingers +

sprint to the center line and touch with fingers +

sprint to the back line and touch with fingers +

sprint to opposite free throw line and touch with fingers +

sprint to the back line and touch with fingers +

sprint to the opposite back line and touch with fingers +

sprint to the back line…

…one round each minute.

Worked up a nice good sweat, a high pulse and respiration rate and burning legs. Success.

Coming Weekend

This weekend upcoming should be relatively quiet. Tomorrow my family and I will be celebrating the survival of a good friend, remembering those who were not as lucky and doing our part to find a cure so there can be more of the former and less of the later.

Other than that it should be pretty quiet.

With a little luck (and my actually sitting down to write something) I’ll do a weekend follow-up on Monday.