Wednesday, January 31, 2018
Tuesday, January 30, 2018
W1 Deads
January 30, 2018
Before Supper
Week 1. More explosive reps. Using my Rogue bar as cleans are making their way in this month as well.
Deficit Deads - 2 Mats - WU to 365 x 10 x 2r
BB Lunge 40k x 4 x 8r - man these sucked
DB Row 140e x 2 x 15r
Before Supper
Week 1. More explosive reps. Using my Rogue bar as cleans are making their way in this month as well.
Deficit Deads - 2 Mats - WU to 365 x 10 x 2r
BB Lunge 40k x 4 x 8r - man these sucked
DB Row 140e x 2 x 15r
Monday, January 29, 2018
Day 1 Back with Phil
January 30, 2018
Before Supper
Day 1 of getting coached by Phil again. Happy to not be thinking and just get back to the doing again for awhile.
Stopped sets when I started to feel the bar speed slow a bit. Aiming to stay as explosive as possible.
Bench Press WU to 90k x 11/11/11/7-40r
Bent Rows 135 x 5 x 15r
Push-ups x 25/15/10 -50r
C2 x 1,000m/4:39/26SPM
Before Supper
Day 1 of getting coached by Phil again. Happy to not be thinking and just get back to the doing again for awhile.
Stopped sets when I started to feel the bar speed slow a bit. Aiming to stay as explosive as possible.
Bench Press WU to 90k x 11/11/11/7-40r
Bent Rows 135 x 5 x 15r
Push-ups x 25/15/10 -50r
C2 x 1,000m/4:39/26SPM
Friday, January 26, 2018
W1 Deads
January 26, 2018
Before Supper
Week 1... well actually this is also the last of this program for awhile. Going to put my training back in Phil's hands again. Probably from now through the throwing season at least.
No more thinking!!
Highlight of today was zero back niggles. Not a lot of work but very positive that I'm actually healing up. That and chasing the grand goober around the basement between sets. Man he's a busy little fraggle.
DO Deadlift WU to 405 x 7 x 2r, 6r
Good enough. Don't need to push it and tweak my back again right away.
Before Supper
Week 1... well actually this is also the last of this program for awhile. Going to put my training back in Phil's hands again. Probably from now through the throwing season at least.
No more thinking!!
Highlight of today was zero back niggles. Not a lot of work but very positive that I'm actually healing up. That and chasing the grand goober around the basement between sets. Man he's a busy little fraggle.
DO Deadlift WU to 405 x 7 x 2r, 6r
Good enough. Don't need to push it and tweak my back again right away.
Wednesday, January 24, 2018
Tuesday, January 23, 2018
B1 Bench
January 23, 2018
Before Supper
Block 1.
Chins (266.0) x 12 x 3r - different grip each set
Bench Press WU to 100k x 12/10/10 - not feeling great. Time to change to 4 x 8r for the next session.
Reverse Hyper Row 90 x 3 x 15r
Power Twister 60k x 3 x 5r - Tittay's!!
C2 1,000m in 4:31.6 at 29SPM
Before Supper
Block 1.
Chins (266.0) x 12 x 3r - different grip each set
Bench Press WU to 100k x 12/10/10 - not feeling great. Time to change to 4 x 8r for the next session.
Reverse Hyper Row 90 x 3 x 15r
Power Twister 60k x 3 x 5r - Tittay's!!
C2 1,000m in 4:31.6 at 29SPM
Monday, January 22, 2018
W1 Squat
January 22, 2018
Before Supper
Week 1. Back at the start of another 8 week cycle. Nice and easy.
In other news I also picked up a Concept 2 rower and did my first session with it yesterday; 2,000m in 10:27. Kept it easy as I wasn't sure how it'd affect me.
Front Squat WU to 120k x 5 x 2r
Squat 122.5k x 5 x 6r
GHR 3 x 5r
Standing Band Crunch 3 x 10r
C2 519m in 2:22
Before Supper
Week 1. Back at the start of another 8 week cycle. Nice and easy.
In other news I also picked up a Concept 2 rower and did my first session with it yesterday; 2,000m in 10:27. Kept it easy as I wasn't sure how it'd affect me.
Front Squat WU to 120k x 5 x 2r
Squat 122.5k x 5 x 6r
GHR 3 x 5r
Standing Band Crunch 3 x 10r
C2 519m in 2:22
Friday, January 19, 2018
W8 Deads
January 19, 2018
Before Supper
Week 8.
Deadlift WU to 380 x 6 x 5r - up to the the first set at 380 DO then put straps on.
TnG Deads 280 x 2 x 15r
Some curls
Before Supper
Week 8.
Deadlift WU to 380 x 6 x 5r - up to the the first set at 380 DO then put straps on.
TnG Deads 280 x 2 x 15r
Some curls
Wednesday, January 17, 2018
B2 Bench
January 17, 2018
Before Supper
Block 2
Chins (266.6) x 12 x 3r
Bench Press WU to 117.5k x 5 x 5r
Reverse Hyper Row 90 x 5 x 12r
SS Bench 145k x 5 x 3r
Before Supper
Block 2
Chins (266.6) x 12 x 3r
Bench Press WU to 117.5k x 5 x 5r
Reverse Hyper Row 90 x 5 x 12r
SS Bench 145k x 5 x 3r
Monday, January 15, 2018
W8 Squat
January 15, 2018
Before Supper
First real session without a box and my back feels great. Sinking past parallel easy and getting rebound.
Squat WU to 185k x 6 x 2r - paused last set
GHR x 3 x 5r
Standing Band Crunch 3 x 10r
Excited about feeling good during and after a workout again. Next cycle should be an easy one to build up on as well.
Before Supper
First real session without a box and my back feels great. Sinking past parallel easy and getting rebound.
Squat WU to 185k x 6 x 2r - paused last set
GHR x 3 x 5r
Standing Band Crunch 3 x 10r
Excited about feeling good during and after a workout again. Next cycle should be an easy one to build up on as well.
Friday, January 12, 2018
Wednesday, January 10, 2018
B3 Bench
January 10, 2017
Before Supper
Block 3 bench.
Chins w/Fat Gripz (265) x 10 x 3r
Bench Press WU to 135k x 5 x 2r
DB Row 140#e x 5 x 5r
SS Bench 135k x 5 x 5r
Before Supper
Block 3 bench.
Chins w/Fat Gripz (265) x 10 x 3r
Bench Press WU to 135k x 5 x 2r
DB Row 140#e x 5 x 5r
SS Bench 135k x 5 x 5r
Tuesday, January 9, 2018
W7 Squat
January 9, 2018
Before Supper
Week 7 squat.
Front Squat WU to 117.5k x 5 x 2r
Squat 147.5k x 6 x 5r
Amazing how easy regular squats feel after a few weeks of box squatting.
Before Supper
Week 7 squat.
Front Squat WU to 117.5k x 5 x 2r
Squat 147.5k x 6 x 5r
Amazing how easy regular squats feel after a few weeks of box squatting.
Friday, January 5, 2018
W6 Deads
January 5, 2018
Before Supper
Week 6. I picked up one of those NAP mouthpieces today to stop grinding my teeth and maybe prevent some neck pain. It'll take a few sessions to give a good assessment but for now I know it sure increases the spittle production.
DO Deads WU to 355 x 6 x 5r - felt great. Easy.
Snatch Grip Deads from Blocks 225 x 2 x 20r
Before Supper
Week 6. I picked up one of those NAP mouthpieces today to stop grinding my teeth and maybe prevent some neck pain. It'll take a few sessions to give a good assessment but for now I know it sure increases the spittle production.
DO Deads WU to 355 x 6 x 5r - felt great. Easy.
Snatch Grip Deads from Blocks 225 x 2 x 20r
Thursday, January 4, 2018
B1 Bench
January 4, 2018
Morning
Block 1 benching. Still feeling pretty crappy. I think the grandgoober gave me a stomach bug. Yesterday I felt really bad as the day progressed. Took it easy today. Hopefully I can do 3 days in a row here to not mess with my arbitrary schedule.
Chins (264) x 10 x 3r
Bench Press WU to 97.5k x 3 x 12r
Morning
Block 1 benching. Still feeling pretty crappy. I think the grandgoober gave me a stomach bug. Yesterday I felt really bad as the day progressed. Took it easy today. Hopefully I can do 3 days in a row here to not mess with my arbitrary schedule.
Chins (264) x 10 x 3r
Bench Press WU to 97.5k x 3 x 12r
Tuesday, January 2, 2018
W6 Squat
January 2, 2018
Noon
Week 6 squat. Guts are a bit upset from the holiday food but crapping my pants hasn't kept me from squatting yet. I also brought my stance in to shoulder width or maybe a tad narrower as well. Felt good.
15" Box Squat WU to 175k x 8 x 2r
Speed Squat 117.5k x 6 x 2r
GHR BW x 3 x 8r
Sissy Squat BW x 3 x 8r
Noon
Week 6 squat. Guts are a bit upset from the holiday food but crapping my pants hasn't kept me from squatting yet. I also brought my stance in to shoulder width or maybe a tad narrower as well. Felt good.
15" Box Squat WU to 175k x 8 x 2r
Speed Squat 117.5k x 6 x 2r
GHR BW x 3 x 8r
Sissy Squat BW x 3 x 8r
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