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Getting Artificially Strong (and complaining about Cardio)

2/14
BikeErg - 15040m

2/15
Blitz - 200 Cals

2/16
Giant 3.0 W1D2 30kgs
30 rounds

Invisible Press
2x26, 1x29

Row
110#
2x8, 1x24

Overhead Extension
55#
3x10, 1x11

Opening goal was to EMOM, and crushed it. Felt really good on everything, kind of kicking myself for not having all comp bells. The cast irons were fine, but I forgot how good the comp bells feel in the rack and on the swing. Goal of 32 rounds, stretch goal of 35 rounds.
 
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Giant 3.0 W1D3 30 kgs
74 Rounds

Invisible Press
Green Mini Band
2x27, 1x30

Row
110#
2x13, 1x19

Tricep Extensions
55#
2x8, 1x14

Death by singles, always a slog. My back is lit up from all the dead stops and the decelerations, haven’t felt my trap and rhomboids like this in awhile. This is a tough one to set goals on, but going with 80 rounds and a stretch goal of 90.

Might do my Blitz bike later today so I can go out with the wife tonight. I’ll edit in if I do.

Edit:
Blitz - 238 cals

Ouch. That was rough.
 
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Giant 3.0 W2D1 30kgs
41 Rounds

A one round PR, I’m happy with it. Cut my accessories today as I was feeling bleh. Trying to get back on a M/W/F lifting schedule so I lost the extra rest day between weeks and feeling it.
 
2/21

BikeErg - 15379 meters

Giant 3.0 W2D2 30kgs
30 Rounds

Invisible Press
Green Mini Band
2x28, 1x31

Row
110#
2x15, 1x20

DB Extension
55#
2x11, 1x14

Ended up missing Wednesday because there was a crazy windstorm all night so my sleep was wrecked. Great sleep last night tho and it enabled me to tie my week 1. I really thought I might be able to squeeze another round in, but I was pretty spent.

My extensions are finally over that brief plateau it seems and my rows are still powering along.
 
Giant 3.0 W3D1 30kgs
43 rounds

Two round PR, felt pretty decent. Hit my goal, gonna shoot for my stretch of 45 rounds next week.
 
2/28
BikeErg 15504m

Today
Giant 3.0 W3D2 30kgs
30 Rounds

This one is really tough to improve on from EMOM, I think I’m going to front load the extra set and see if that works next week.
 
3/2
Blitz - 244 Cals

Today
Giant 3.0 W3D3 30kgs
79 Rounds

Invisible Press
Green Mini Band
2x30, 1x35

Row
120#
2x12, 1x24

Overhead Extensions
55#
2x12, 1x15

Blitz - 139 Cals

Long training day today, whew. Hit a three rep PR on the singles which was wretched. My goal of 80 was so close but man the 79 wiped me out hard lol. My accessories are moving along nice, finally broke my plateau on extensions. Going to bump the resistance on the invisible press, not sure if it’s doing anything but I get a burn in my traps and delts doing it.
 
Giant W4D1 30kgs
45 Rounds

Hit my stretch goal with a two round PR!!! Felt great and like I left it all out there. Excited to close out 3.0, hopefully I can take this energy to the triples and finally PR there.
 
3/7
BikeErg 1710m

Today
Giant 3.0 W4D2 30 kgs
30 Rounds

Damn, another tie. I went out pacing for 33 but that definitely wasn’t in the cards. Four weeks and four rounds of 30, at least I never lost ground on the day.
 
3/10
Blitz - 247

Today
Giant 3.0 W4D3 30kgs
75 Rounds

Blitz - 178 cals

My bike ended up breaking on Thursday which set me back a day repairing it and pushed a pretty tough cardio session to the same day as a pretty tough giant session. I ultimately decided to not go for a PR on this day, losing four rounds off last week and five short of my goal. Super glad to be done with these sprints, they’re fairly grueling and challenge the notion that you can handle anything for 30 minutes.
 
3/13
Giant 1.0 W1D1 30kgs
11 Rounds

3/14
BikeErg - 17311m

3/15
Giant 1.0 W1D2 30kgs
10 Rounds

I think getting more total reps in D2 is going to be pretty anomalous. I was wiped out from DST and had a rough workout on Monday. Idk how all these people on the internet survive and workout on as little sleep as they claim to.

D1 and D2 Goal 13 rounds, stretch 15 rounds

I know, strange that I said I should get more rounds with day one and then set the same goals, there’s two total phases of giant with 5 reps and three with six so I have longer to achieve it.
 
Giant 1.0 W1D3 30kgs
17 rounds

Blitz - 212 cals

Today started off pretty rough but I eventually found my groove pressing. This has been a pretty off week with a lot of sleep disruption, hoping these numbers are a bit anomalous. Setting a goal of 20 rounds and stretch goal of 22 rounds.
 
3/19
Blitz - 218 cals

Today
Giant 1.0 W2D1 30kgs
13 Rounds

Much better today with a full round of sleep, hit my goal already. Everything felt pretty decent after a bleh week last week.
 
3/21
BikeErg - 17693m

Today
Giant 1.0 W2D2 30kgs
10 rounds

Tied last week, was pacing for 11 but my press got pretty grindy on the 9th set so I backed off and enjoyed the long rest.
 
3/23
Blitz - 284 cals

Today
Giant 1.0 W2D3 30kgs
20 rounds

Blitz - 54 cals

Three round PR, hitting my goal again in the second week. I must have had a real down week last, I’m crushing those numbers. (Except the pesky six)

This was also my first retest on the fan bike program. Four minute time trial, 32 cals > 54 cals. A lot of that was learning pacing, but I’m definitely seeing marked improvement in my conditioning.
 
Giant 1.0 W3D1 30kgs
15 Rounds

Two round PR, hitting my stretch goal weeks early. I was pacing for 14 but my presses felt great, so I started speeding up towards the end. Hit the last set on less than a minute of rest, felt strong but left me light headed and winded lol. Going to reset my goal to 17 stretch goal of 18 by the end of 1.05
 
3/28
Blitz - 19248m

Today
Giant 1.0 W3D2 30kgs
11 Rounds

Row
125#
2x8, 1x20

One round PR, right elbow was feeling super wonky at the start but midway through it felt fine. Was originally planning on just 10 rounds, but was feeling so solid I went for 11.
 
3/30
Blitz - 154 cals

Today
Giant 1.0 W3D3 30 kgs
20 Rounds

Row
125#
2x12, 1x18

Tied my PR, sadly. I was on pace for my stretch goal of 22 and feeling fantastic when I felt something in my glute. The longer I rested the tighter it got, so I left the three minutes on the clock and stretched it out. It’s feeling fine now, but it’s probably a good thing I ended. I think 22 is very achievable for my final week, gonna push it next week then have a deload.
 
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4/1
Blitz - 154cals

Today
Giant 1.0 W4D1 30kgs
16 rounds

Row
125#
3x14

Felt good this morning, knocking out a one round PR to finish this rep range for a bit. I’ve got a vacation next week, aka a deload with rum based drinks, so I’m going to try and push it hard and earn those bebidas.
 
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