Enterprises of Great Pith and Moment

[Senge]

New member journal here:

Stats:
Male
30 years old
5'10.5''
195lbs
~12% bf

I trained with USAWL in college, played collegiate rugby and tried to compete in Girevoy sport. On the side of my full-time job, I teach yoga and am a strength and conditioning coach (sitting for the CSCS soon). My WL was never consistent, as when I got really heavy my back would give me consistent problems. Since then, my WL has been "casual."

This week the numbers most concerning to myself have been:

Front Squat 225 x 8x3, 255 x 5 singles

Most immediate goals:
10% body fat
315lb x 3 Front Squat


Split I will be running beginning 4 September 2017 for an 8 week cycle, beginning with a 10% deload:

(it is Texas Method, yoga, and once a week, endurance training)

Monday:
Front Squat Volume
Power Clean 7x2
Deadlift 1x5

Tuesday:
Ashtanga Vinyasa Yoga Primary Series (90 minutes)

Wednesday:
Front Squat Recovery @ 80% Monday
Press 3x5
Pull-ups 3x5 (weighted) 2x Max BW
Tabata Intervals x2: Battle Ropes alternating with Sprinter Jumps

Thursday:
Ashtanga Vinyasa Yoga Primary Series (90 minutes)

Friday:
Front Squat Intensity
Clean High Pull 5x3 @ 110% Monday
Tabata Intervals x2: Front Squats alternating with Kettlebell Snatch

Saturday:
Standing Ab-wheel 3x10 (working to full extension)
Either Run 10+ kilometers or Cycle 20+ miles

Sunday:
Iyengar Yoga (90 minutes)


other tid bits:
Intermittent fasting 8pm-12pm
Diet leans heavily toward keto (except when beer is near)



oh, also, my partner and I just launched this business 2 days ago:

https://www.mindthebodytrading.com/

http://mindthebodyyoga.com/

The strength/yoga center is in the process of being built out.

 

[Senge]

Deload week: drop volume and weight by 10-12%

Saturday:

2x Tabata intervals: 53lb KB snatch @ 8reps per interval = 128 reps
@ 10 minutes (20 seconds on/ 10 seconds off x 8; 2 minute rest; repeat)

(This was personal best for total reps in Tabata interval snatch, actually. I tore off a callous to prove it... in girevoy comp I hit over 160 reps consistently, sometime nearing 180 with the 53lb bell. However, with the Tabata interval setup I do, there is a 2 minute rest between sets. So, 128 reps in 5:33 of total time working ain't too bad)

Plyometrics:
Broad Jumps 5x5
Jump Tucks 5x10
Power Skips 3 x 40 yards
Bounding 3 x 40 yards
Sprint/False Starts 3 x 40 yards

Monday: Volume:

Front Squat 205 x 5, 5, 4, 4, 4, 4
Deadlift 315 1x5 (first time DLing in years due to chronic back issues)

Tabata intervals x1: Front Squat 115 (4 sets of 6; 4 sets of 5)

Standing Ab Wheel 1x20 (working towards full extension. with kneeling ab wheel roll-outs I can do 100 full extension, pretty easily)

Tuesday:

Staff meeting went late by about 30 minutes... so I favored whiskey and beer over yoga. Meh... I just moved into a new house and have shit to do there. Also, am real sore from the DLs... its been too long...

As such, being in a new home, I am gonna get me a home gym. I have a yoga room, but the garage beckons a rack and weight. I have a decent rack of pro-grade KBs, but a rack needs to happen. I am tired of the 15 minute commute to the gym. So, gonna drop almost 2 Gs at rogue for some shiny new shit.

Cheers!