Yoo... The conditioning plan on bench day sucks dick.

30 seconds on 80-100rpm on the airdyne bike
10 push-ups
Rest until you can speak regularly
30 seconds on 80-100rpm
30 sit-ups
Rest
Repeat for 6 rounds
Do this twice.


Bench day was hard enough, this conditioning made me throw up.

Chad Wesley Smith is trying to kill me.

Scale said 217 this morning, still no change in my measurements.. Feeling stronger and stronger every day.

DL Day

255 5x10, last rep AMRAP @ 17 reps with 3 in the tank np

Good mornings 4x12 @ 135 "nice and easy"

Step ups 4x20 @ 135 front loaded

30 second planks with 25 lb vest on x3..

Feeling fucking awesome, hit a small PR yesterday dicking around with my buddy of 210 lb bench, not counting it yet though.. Shouldn't have even tested it imo.

Tomorrow is OHP!

85 lb 5x10, last set AMRAP as usual..
Lat Pulldowns 4x12
db front raises 3x15
tri pushdowns 3x15
db hammer curls 4x12

Wrap it up with some conditioning and a big ass lunch.. GF/Good night.

This is why it's called conditioning: you die now doing it or you die later for not doing it

But really, it will get easier. A lot easier. It can be a long journey if you start to prioritize it and make PRs out of it because our bodies are insanely adaptable. If you wanted, you could get conditioned enough to make an hour of hills sprints (3:1 work:rest) on a hot day feel average. And the good news is that conditioning, even world-class conditioning, can be achieved more quickly than world-class strength (but it does take at least 1.5y).

gz on diving into it. I like that Chad includes conditioning. I think it's underrated.

Also, it's awesome to hear that you're feeling stronger every day

Did some conditioning today..

30 second interval on a bike x6 for 2 cycles, than 30 second intervals on rowing for 2 cycles..

Finished up with 20 lb wall throws and ground throws until I almost passed out.. Than I called it quits.

Daily PRs..

250 3x10, last set I got 17 around 9RPE

Apparently that's about a 425 squat.. Well see in January.

Oh, I'm competing in January

The max estimation calc I've seen is weight x reps x .033 + weight based on juan set, in case that helps
That's from The Cube.

More PRs.

Yesterday was bench, hit 155 for a set of 10, had 3 in the tank,. Stopped around 9RPE

Squatted 275 for a set of 10, stopping right about 2 short of AMRAP.

Pulled 405 easy sumo on Sunday... Thursday is DL day, and Friday is ohp..

Next week is deload week!

E: sitting around 216

This post was edited by ozzyarmy3 on Oct 17 2017 08:28am

Great work my dude

PS you know RPE9 means 1 rep left in the tank?

I always took it as how hard a set feels. 155 still felt like a decent working weight at the 10th rep, but my body was fatigued and shaky, so it was a bitch to not get gassed out.

I started using RPE as a determinant on whether the weight was enough or too much, mostly on working sets.. But I'm still learning, so thanks bruh.

This post was edited by ozzyarmy3 on Oct 17 2017 08:59am

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