"The fight is won or lost far away from witnesses

[curlbroscience]

- behind the lines, in the gym, and out there on the road, long before I dance under those lights."

Updates since we last left the logs: Third addition to the family and CBS is now a traveling tech consultant. Home on Thursday evening, out first thing Monday.

I luckily found a commercial gym that has KBs and CF attached to it about a mile from my living quarters. Due to the time constraints of the job, going to try and hit up 2 days a week. So the split is as follows.

5/3/1 program - 2 Day split

Week A, Day 1
Squat Warmup, Workset, Pyramid down
Front Squat x 10 x 5
KB Swing 10 x 10
Hanging leg raises x 10+ x 5

Week A, Day 2
Bench Press Warmup, Workset, Pyrmamid down (Alternating Rows)
CnP/PU x 10, x 5
KB Swing 10 x 10
Ab Wheel

Week B, Day 1
Deadlift Warmup, Workset, Pyramid down
Zercher Squat x 10
KB Swing 10 x 10
Weighted Situps

Week B, Day 2
Press Warmup, Workset, Pyramid down
DB Bench Press x 10
Rows x 10
Side Bends x 10
KB Swings 10 x 10

Not a lot to do in this town other than eat, workout, go home and learn some programming. Found a really nice MMA gym with some guys that compete, but I am not sure that I have the availability to train at the times that they do.

[curlbroscience]

5/3/1 program calculator for my Cycle 1

[MMX]

Sounds great! Glad you are back to update us and congrats on the new munchkin.

[curlbroscience]

20150312 Update

Workouts have been on track and assistance work subs KB when applicable.
Press and PU = CnP/PU Ladders.
Straight leg deadlifts, back extension = kettlebell swings.
Ab work for TGU.
High rep x set ab wheel roll outs are a welcome addition.
Some new goodies in the basket, Zercher Squats.
Side focus on neck work.
45 - 1 hr morning walking into the mix on alternate days.

[curlbroscience]

Military press PR!! Piling the kids into the car to go to the beach... Picked up the 80# KB, clean and pressed it with my stronger hand. It felt surprisingly solid.

[meguro]

Nice! You've been holding out on us.