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Luis’ Training Log

Friday, October 27.

GTG Pressing 24kg; 2-3 (1,2,3,4,5). 30-45 presses throughout the day.

45 minutes of walking.

Tested my yoke carry before starting 5x5x5 for next week. Goal is to yoke carry once per week for 3-5 carries at approximately 20yards.

Did 275, 325, 375, and 395. I felt like I could do more but decided to stop there. Anywhere from 375-400 will be the sweet spot.
 
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Monday, October 30. New Cycle 5x5x5

Warm up 44kg 2 hand swings.

Deadlift 300x5
Military Press 145x5
Zercher 225x5
Kb military press 36kg x 5 each hand
Turkish Get Up 32kg x 2, 28kg x 3

Evening mobility: Forced Relaxation
 
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Deadlift 315x5
Military Press Ramp up: 135x1, 145x1, 155x1, 145x5
Zercher Ramp up 185x1, 205x1,225x1, 240 x 5
Kb military press 36kg x 5 each hand
Turkish Get Up 24x5

Evening training

Axe: 2hand sw 40kg 23:40, 80 reps
 
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Wednesday, November 1.

Morning Recharge:

Soaking in hot tub 15 minutes, McGill Big 3, joint rotations, and walking around.

Evening training

Barbell military press ramp up 95x1, 125x1, 135x1, 145x1, 150x5 (This is my current 5rm.)
Deadlift ramp up 225x1,295x1,315x1,340x5 it’s been a while since I touched 340. I think from all the snatching and pressing I did this year my deadlift feels very strong. 340 felt relatively light.
Kb military press 32kg*5
Zercher sq 225x5

 
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Thursday, November 2.

Military Press 100x5
Deadlift 250x5
Zercher 195x5
Kb mp 24kg*5
An wheel roll outs*5

Was feeling a bit fatigued today drop all weight to 55% 1rm to have more of a tonic session. Walked 20minutes.

Forced relaxation
 
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Monday, November 6th.

Military press ramp up: 100, 120, 130. 140x5
Zercher, ramp up: 135, 225, 240x5
Deadlift, ramp up 250, 300. 330x5
Kb military press: 32x5
5 Ab wheel roll outs

Axe: 10 minutes walk 20-30 minutes
 
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Tuesday, November 7.


Morning; Soaked in hot tub 10 minutes + 1 minutes cold exposure shower. Walked 40 minutes

Evening; 5x5x5 Heavy day; To save energy for recovery I did sets of 1, 2, and 3 instead of one all-out set of five. The lifts were all technically sound.

Military press; 155x5, Performed set of 3 then 2.
Zercher; 255x5, Performed a set of 2 then 3
Deadlift; 360x5, Performed sets 2,1,2.
kb mp 36kg*5, Performed 2 then 3.
5* Ab Wheel rollouts

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Zercher squat first set

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Zercher training 5x5x5

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Mobility: Forced Relaxation
 
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Thursday, November 9.

Morning; Hot tub and cold exposure + 20-30 minutes AXE 2h Swings 40kg

Evening:

Military press: 155 for Five total reps. Did a set of 2 then 3.
Zercher: 255 for Five total reps, Completed all 5 consecutively.
Deadlift: 340 for five total reps, Completed all 5 consecutively with a deadstop in-between each rep.
Kb military press 32*5
5 Ab wheel rollouts

Forced relaxation.
 
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Wednesday, November 16.

Afternoon session: Axe Decided to play with h2h swings and snatches to see how my elbow feels. Completed 14 minutes. Started with a few sets of h2h, then snatches 24kg. Felt good today.

Evening:

Military Press 140x5
Zercher 225x5
Deadlift 295x5
kb MP 32x5
5 ab wheel rollouts
 
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Friday, November 17.

During the day: GTG goblet squats. Doing one GSq everytime I pass by the 24kg bell in my office.

Evening:

MP 140X5
Zercher 240x5
KB MP: 32x5
Deadlift: 250x5 (felt tired) didn’t sleep well last night.
5 ab wheel rollouts
 
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Last week: Did sets of 3 a few days for a deload week. Saturday performed a Axe session 24kg. Sunday performed 2/2 get ups 40kg.

Today tested training 1rm:

Military press: worked up to 170.
Zercher: worked up singles to 330.

Decided to stop there. I will test bench press and deadlift in a couple days along with further testing to set up 8 weeks of Fabio Zonin’s reload 5x5 plus specialized variety movements.
 
Tuesday, November 28.

20 minutes EMOM Training 24kg:

1 Clean, press, snatch, goblet squat.

At 14:00, I switched to 1 Swing, snatch, press, goblet squat.
I Stayed fresh but felt like good all-around training.
 
Thursday, November 30.

Deadlift: Worked up to a heavy single, 245x1, 295x1, 340x1, 385x1, 415x1, 430x1.

Current 1rm
Bench: 230
Deadlift: 430
Zercher squat: 330
Military press: 170

Felt like I could have gone heavier but I got tired to attempt anything heavier.
 
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Friday, December1.

Morning routine: 15 minutes hot tub

Axe session: 20 minutes 24kg 1A sw. 80 total reps

Evening: Test Training 1rm on Bench press, 135x1, 185x1, 215x1, 225x1, 230x1. Attempted 240 but it wasn’t there. Felt like it wasn’t to bad of a starting place since I haven’t bench pressed since 2004.

 
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Saturday, December 2.

Tested week 5x5 goal for zercher squat and military press.

Zercher did sets of 5: 215, 230, 245, 260, 275, 290. 290 is Week 5/5 goal.

Military press: 130, 135, 140, 145, 150. 150 is 5/5 goal.

Plan to test 5rm on bench and deadlift on Monday. Then test 10rm for specialized variety lifts.
 
Monday, December 4.

5x5 testing

Bench: 140, 150, 160, 170, 180, 190. 190 is my week 5 goal for 5x5.

Evening test:

Deadlift: 280, 300, 320, 340, 360, 380.

Week 5 goal 350.

Current 5rm:

Zercher:290
Military press: 150
Deadlift: 350
Bench: 190
 
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