Luis’ Training Log

[Luis T. Gonzalez]

Thursday, February 15.

Zercher Heavy (295) 5x5
military press light (115) 5x5
S.V.
Kb Fr sq (double 32kg) 3x6
Pull ups 3x6
I got into the weight room late so I just did zercher squats for today.


Stretch

 

[Luis T. Gonzalez]

Friday, February 16.

Cold shower this morning and 30-minute walk.
Farmer carry my 28kg home from work for the weekend, about 100m to get it to my truck.
Hot tub and Stretch tonight.

 

[metaldrummer]

Thursday, February 15.

Zercher Heavy (295) 5x5
military press light (115) 5x5
S.V.
Kb Fr sq (double 32kg) 3x6
Pull ups 3x6
I got into the weight room late so I just did zercher squats for today.


Stretch

You keep that up and pretty soon you'll be able to do this...

 

[Luis T. Gonzalez]

You keep that up and pretty soon you'll be able to do this...

He’s my hero!

 

[Luis T. Gonzalez]

Saturday, February 17.

Military Press Heavy (150) 5x5
Deadlift light (275) 5x5 controlled negative
S.V.
1 arm KB military press 3x6 (32kg)
Standing ab wheel 3x3

Sandbag carry 30m (175)

 

[Luis T. Gonzalez]

You keep that up and pretty soon you'll be able to do this...

 

[Luis T. Gonzalez]

Monday, February 19.

Deadlift Heavy (360) 5x5 (Week 5 Goal weight.)

Stretch

 

[Luis T. Gonzalez]

Week 5, Deadlift 5x5 Goal met. No belt, no straps for the entire cycle.

 

[ShawnM]

Week 5, Deadlift 5x5 Goal met. No belt, no straps for the entire cycle.

Great work man!

 

[Luis T. Gonzalez]

Great work man!

Thank you!

 

[lais817]

Week 5, Deadlift 5x5 Goal met. No belt, no straps for the entire cycle.

Nice job, what's next?

 

[Luis T. Gonzalez]

Nice job, what's next?

I have about 2 1/2 weeks left of doing q&d for 6 weeks. My elbows got a little achy so I only did it once last Wednesday. I’m going to finish out this Reload cycle. Take a week off at the beginning of March then begin final prep for the Sfg 2 certification at the end of April.

So that will entail scaling back barbell lifting to maintenance once per week. ROP ladders with 40kg and two days of snatching with one day of heavy swings or I may do A+A double clean and jerks too. Swings with 36/40 kg and jerks with double 28kg. And also throw in skill practices too.

 

[Luis T. Gonzalez]

Tuesday, February 20.

Bench Heavy (200) 5x5 Week 5 Goal met. Pressed out the last set to see how many I could do and got 7 before the rep speed slowed down.
Ring dips 2x5
Standing ab wheel 2x5

 

[Luis T. Gonzalez]

Wednesday, February 21.

Morning:

Q&D 044 (5/4 series 40 reps 28kg)
30-60 minute walk

Evening:

Zercher Squat Heavy (315) 5x5
Stretch

 

[Luis T. Gonzalez]

Week 5 Zercher Squat goal met (315) felt surprisingly light today.

 

[John K]

Great set!

 

[Luis T. Gonzalez]

Great set!

Thanks!

 

[Mailman Muscle]

I see “goal met” a lot in here.

Looks like you’re on a roll!

 

[Luis T. Gonzalez]

I see “goal met” a lot in here.

Looks like you’re on a roll!

Thank you! I did a conservative “training max” 10 weeks ago and it was 330, so I was pretty happy with the 315 in the zercher squat.

 

[Luis T. Gonzalez]

Thursday, February 22.

Rest day.

Hot Tub, stretch, and relax.