After the bulking period of winter break, I’m going to spend these next 3 months preparing for beach season. That means cutting down on calories and upping cardio. The tough part about this is that if you cut too many calories, then you lose muscle. To avoid that, it becomes even more important to do heavy resistance training (i.e. weight lifting) and meeting your protein requirements.

On the other hand, it means more fun workouts. Swimming, hill sprints, and sled pulls will all be heavily featured on the off days. Also good news, less time in the weight room: I’ll be switching to the Starting Strength lifts and progression. The focus on major, compound lifts should be sufficient for muscle maintenance while I focus on shedding my hibernation fat.

Today’s workout (workout A)

3×5 squat @ 260 lb: 5, 5, 5

3×5 OHP @ 70 lb: 5, 5, 3

1×5 DL @ 235: 5

10 minutes erg (rowing machine), with focus on PROPER FORM. It irks me to no end when I see people going like this. Do some Google searches on proper form and take the time to learn it right. Also, don’t push the resistance all the way to 11, it’s not doing any good.

French Press 4 of 4-8 @ 65: 8, 8, 6-1, 5

Pull-up/push-up 4 of 5/15: 5/15, 5/15, 5/15, 5/10-5

Squats: 115, 155, 185, 205, 225, 235 (5), 235 (5)

Pre-hab band pull apart 4 of 15: 15, 15, 15, 15

Renegade Row 3 of 8 @ 45: 8, 8, 8

Power Clean to Front Squat @ 75: 5, 5, 5, 5

DL 3 of 4-6: 215 (6), 225 (2, 4 switch), 225 (6, 5, 4, 3, 2 switch)

Pull-up 5 max sets: 7, 4 wide, 3 L-sit, 4 v, 3

Inverted Row 3 of 8-10: 6-2, 6-2, 5-3

Rollout 3 of 8-15: 12, 12, 12

Been doing widowmakers (15 reps of 80% of 5 rep max) at the end of squat sets; those will make you cry. Squats are feeling a little weak. Legs are still sore from last Friday’s Epic Leg Day. Maybe it’s time to stop squatting so frequently.

Squats 3/1 of 4-8/10-15 @ 225/185: 6, 6, 7, 15

Glute Ham Raise 4 of 8-10: 8, 8, 8, 8

Bulgarian Squat 4 of 6-8 per side @ 50: 8, 8, 8, 4-4

Farmer Walk 2-4: 3

Pullups: 5 regular, 5 v-grip, 2 wide-grip, 6 L-sit, 1 wide-grip, 5 L-sit

French Press 4 of 4-8 @ 60: 8, 8, 8, 5-3 (front)

Pull-up/push-up 4 of 5/15: 5/10-5, 5/15, 5/15, 5/15

Squats: 115, 155, 185, 205, 225, 235 (4), 235 (4), 235 (3), 235 (3), 235 (3)

Pre-hab- band pull apart 4 of 15: 15, 15, 15, 15

Renegade Row 3 of 8 @ 40: 8, 8, 8

Pull-up/push-up 4 of 5/15: 5/15, 5/15, 5/10-5, 5/8-7

Pre-hab- band pull apart 4 of 15: 15, 15, 15, 15

Renegade Row 3 of 8 @ 35: 8, 8, 8

French Press 4 of 4-8 @ 55: 5, 6, 5, 7(military)

Squats: 115, 155, 185, 205, 225, 225, 225, 235(3)

DL 3 of 4-6: 215 (4), 215 (2), 215 (2, 2 hook)

Pull-up 5 max sets: 6, 5 v-grip, 5 L-sit, 5, 5 L-sit

Inverted Row 3 of 8-10: 8, 8, 8

Rollout 3 of 8-15: 10, 10, 10

Squats for extra points pyramid of 5: 115, 155, 185, 205, 225, 225, 225 (4)

This is heavy day, sir, de de de de, I’m a goddamn American icon. Calorie goal: 2817.

Pullup x12

Deadlift @ 185lb x25

Pushup x30

Box Jump @30″ x26

Floor Wiper @135lb x26

Turkish Get Up @ 45-50-55lb x1 per side per weight

Pullup x12

Rest

Squat Pyramid @empty bar -> 5-rep max x5

It will get easier, though, I can promise you that. You’re going to get stronger, faster,  leaner, and meaner. You’re going to learn to love the pain and burn, to relish that which makes all others quit.

No matter your goal: to finish a 5K; to break 200 lb (in either direction); to squat your bodyweight; to look fucking hot; we’ll work it out.

Let’s get started.

First meeting will be September 9 from noon to 1 in front of Wilson. We’ll do some introductions, I’ll explain a little more about the club, and we’ll get contact information.