#chalkdad 2016-2017

Shawn
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Posts: 244

#chalkdad 2016-2017 Mar 28, 2016 11:16:23 GMT -5

Quote

Post by Shawn on Mar 28, 2016 11:16:23 GMT -5

Alright, hi! The site I use for tracking keeps seeming like it's hanging on by a thread, so I'm going to start duplicating logs here as a backup. Just cutting and pasting for now, will do another pass to tidy up the repeating sets for readability.

Starting January, right after busting my hip at Westerns.

2015-12-27 13:00 - Smolov bench 1-1

No-legs Bench Press

Comments: Feet up / Larsen press, to accommodate f**ky SIJ

Chest-Supported Row

Smith Machine Shoulder Press

Squat

2015-12-29 13:00 - Smolov Bench 1-2

Bench Press

Comments: Achievement unlocked, feet touching floor! Barely any leg drive and some bright pain when I move muscles & tendons wrong but progress.

http://instagram.com/p/_449sQCYcZ

T-Bar Bent Over Row

Squat

Comments: Getting better. Still drifting right, away from my left hip, but at least these don't hurt.

2015-12-31 13:00 - Smolov Bench 1-3

Bench Press

Squat

Comments: Progress! lol

Cable Seated Row

2016-01-02 13:00 - Smolov Bench 1-4

Bench Press

Squat

Comments: Basically one-legged squats but we hit depth on some of these, so again, progress.

Pull-Up

Swimming

Comments: Hanging out in the kiddie pool with Burrito. He's basically a sea lion. With a hand under him, he'll float on his back, grab a toy, and try to eat it.

Nifty.

2016-01-04 13:00 - Smolov Bench 2-1

Bench Press

Deadlift

Sumo Deadlift

Weighted Pull-Up

Comments:

http://instagram.com/p/BAIaB8aCYSx

2016-01-06 13:00 - Smolov Bench 2-2

Bench Press

Squat

2016-01-08 13:00 - Smolov Bench 2-3

Bench Press

Squat

Comments: Progress! lol

2016-01-10 17:00 - Smolov 2-4

Bench Press

Squat

Pull-Up

Curl

Comments: Whole cluster as fast as I could change plates

2016-01-12 13:00 - Smolov 3-1

Bench Press

Pull-Up

Deadlift

Comments: HOOKIN AND

I CAN'T THINK OF A GOOD RHYMING WORD FOR HOOKIN

Anyway, these felt great. Left leg is still lagging and I can feel balance compensating right, but d**n it felt nice to have some real weight in my hands.

2016-01-14 13:00 - Smolov 3-2

Bench Press

Squat

Deadlift

Pull-Up

Good Morning

2016-01-16 13:00 - Smolov 3-3

Bench Press

Squat

2016-01-18 13:00 - Smolov 3-4

Bench Press

Comments: So twice I somehow grabbed the bar with one finger on the powerlifting ring, and the other hand on the snatch ring. f**k me, right? That's both of those 2 rep sets.

Squat

Notes: Yay, done Smolov JR cycle!

2016-01-20 14:00 - squat day

Squat

Comments: 45 & 135: one set of each with a blue band pulling left to help wake up left hip & glute

Box Squat

Curl

Hack Squats

Meet prep for Nationals begins about here:
2016-01-20 14:00 - squat day

Squat

Comments: 45 & 135: one set of each with a blue band pulling left to help wake up left hip & glute

Box Squat

Curl

Hack Squats

2016-01-23 13:00 - deadlift

Deadlift

Front Squat

Weighted Hyperextension

Curl

2016-01-25 13:00 - Bench

Bench Press

Slingshot Press

Comments: Red Slingshot

Pendlay Row

2016-01-26 13:00 - swimming

Swimming

2016-01-28 13:00 - squats

Squat

Stiff-Leg Deadlift

2016-01-30 13:00 - bench

Bench Press

Dumbbell Bench Press

Pendlay Row

Rope Triceps Extension

EZ-Bar Curl

Medicine Ball throwing

Comments: Med ball:

* 2-hand overhead throws
* left & right hand puts
* dribbling overhead against wall

Last Edit: Jan 11, 2017 12:06:43 GMT -5 by Shawn

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Mar 28, 2016 11:26:58 GMT -5

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Post by Shawn on Mar 28, 2016 11:26:58 GMT -5

February:

2016-02-01 13:00 - deadlifts

Deadlift

Lying Leg Curl

2016-02-03 13:00 - pressing

Overhead Press

Barbell Pin Press

Weighted Pull-Up

Rope Triceps Extension

Cable Row

2016-02-05 15:00 - SQUATS

Squat

Squat

2016-02-06 16:00 - Spotting / loading @ Brickhouse Challenge plus squat accessories

Front Squat

Squat

Lying Leg Curl

Cardio (general)

2016-02-08 10:00 - Bench

Bench Press

Pendlay Row

Log Press

Hang Snatch

Overhead Squat

Dumbbell Bench Press

2016-02-12 15:00 - OHP and squat

Overhead Press

Squat

Snatch Grip Behind the Neck Press

Rest week before Nationals
2016-02-18 17:00 - CPU nationals

Squat

Comments: Second attempt called on iffy depth flag; heard stream commentators and judges talking about it after as well. Attempted again and missed.

Bench Press

Deadlift

Notes: I have all sorts of feels about this meet. Frustration with my injury. Frustration with my calls. Frustration with some judging. Thankfulness for my family supporting me, the Manitoba crew, and the opportunity to lift at Nats.
On the plus side, this was my best total at 83kg.

2016-02-19 13:00 - jerkoff + strongman stuff
Duration: 1 hour

Push Press

Log Press

Husafell Stone Carry

Farmer's Walk

Comments: strongman wheelbarrow with various loads (up to 95lbs in kegs and 360lbs plates)

Car Deadlift

Rack Pull (Below the Knee)

Comments: Power stairs weight. I'm too short to actually load it on the first step without way too much english.

2016-02-22 13:00 - MYWT P3W1 Squats

Squat

Good Morning

One-Leg Leg Press

2016-02-24 18:00 - Bench

Bench Press

Pendlay Row

Overhead Press

Pull-Up

2016-02-25 14:00 - deadlifts

Deadlift

Comments: Full reset reps

Speed Front Squat

Hanging Leg Raise

Good Morning

2016-02-26 18:30 - Bench shirt

Bench Press

Comments: Up to 335 in F6, then tried a Katana. Preferred the F6 but it could just be that it's less broken in.

2016-02-29 12:00 - W2 Squats

Squat

Good Morning

One-Leg Leg Press

Last Edit: Apr 1, 2016 10:58:11 GMT -5 by Shawn

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Mar 28, 2016 11:37:07 GMT -5

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Post by Shawn on Mar 28, 2016 11:37:07 GMT -5

S'March

2016-03-02 19:00 - bench shirt

Bench Press

Comments: F6 on at 315. Just barely lost 365 before lockout.

* 315 -

http://instagram.com/p/BCei2AKCYc0

* 350 - um can't find the video

* 365 -

http://instagram.com/p/BCejXxSiYdh

Pendlay Row

Overhead Press

Pull-Up

2016-03-04 14:00 - Deadlifts A

Deadlift

Power Clean

Front Squat

Notes: BRB gotta go do some work
2016-03-04 18:00 - front squats B

Front Squat

Glute Ham Raise

Hanging Leg Raise

2016-03-06 11:00 - OHP

Push Press

Comments: Uh so wtf? For some reason 185-195 wouldn't go even with these being push presses. I'll blame forgetting my wrist wraps but it's more likely thanks to my kiddo crying all night.

Weighted Pull-Up

Comments: Cluster sets - doing a few, then resting with toes on a box, dropping down to dead hang, starting again.

Dumbbell Bench Press

Dumbbell Kroc Row

2016-03-07 13:00 - W3 squat

Squat

Good Morning

One-Leg Leg Press

Stiff-Leg Deadlift

2016-03-09 13:00 - bench shirt

Bench Press

Comments: Katana - 46, angled (from Harvey) up to 355-1B, switched to the blue 44 straight arm for another two reps.

Pendlay Row

2016-03-10 14:00 - ohp

Overhead Press

Pull-Up

Notes: remaining volume work from last night's bench workout

2016-03-11 19:00 - DEADLIFT PARTY

Deadlift

Sumo Deadlift

Triples game

2016-03-12 16:00 - ref clinic & bench press

Bench Press

Comments: A few quick sets in the Katana while we were hanging out.

Notes: Passed my CPU ref exam so now I can officially red-light people! No more Instagram-only criticism!

2016-03-14 13:00 - C2W1 Squats

Squat

Leg Press

SSB Good Morning

Good Morning

Lying Leg Curl

2016-03-16 18:00 - shirted bench

Bench Press

Pendlay Row

Snatch Shrug

Dumbbell Bench Press

2016-03-18 14:00 - deadlift

Deadlift

2016-03-20 13:00 - front squats

Front Squat

Close Grip Bench Press

(remaining work from deadlifts day prior)

2016-03-21 13:00 - bench press

Bench Press

Overhead Press

Pull-Up

Rope Triceps Extension

Pendlay Row

2016-03-23 13:00 - squats

Squat

Good Morning

Leg Press

2016-03-23 18:29 - shirted bench

Bench Press

Notes: Wasn't really feeling it. Just did handoffs and a few quick reps.

2016-03-25 13:00 - pin press

Barbell Pin Press

Comments: Dead presses off pins. Chest height up to 285, then 2in up for 315

Pendlay Row

2016-03-26 13:00 - front squats

Front Squat

Squat

(matching deadlifts to follow on monday)

Last Edit: Apr 1, 2016 10:58:50 GMT -5 by Shawn

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Mar 28, 2016 17:49:41 GMT -5

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Post by Shawn on Mar 28, 2016 17:49:41 GMT -5

2016-03-28 13:00 - deadlifts

Deadlift

Low back felt terrible with these. Was about to give up when I remembered sumo deadlifts.

Sumo Deadlift

And it turns out those went excellently.
Front Squat

Paused Front Squat

Comments: 3 position (above parallel, hole, above parallel) pauses; 3 steamboats each

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 1, 2016 0:08:27 GMT -5

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Post by Shawn on Apr 1, 2016 0:08:27 GMT -5

2016-03-30 18:30 - bench shirt
Duration: 2 hours

Bench Press

Dumbell Overhead Press

Comments: Single DB, left then right for listed reps

Dumbbell Curl

Face Pull

Comments: lucky cats

2016-03-31 13:00 - squats
Duration: 1 hour 20 mins

Squat

Good Morning

Leg Press

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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#chalkdad 2016-2017 Apr 5, 2016 15:16:50 GMT -5

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Post by Shawn on Apr 5, 2016 15:16:50 GMT -5

Now that a) I'm settled into this Dad thing,
and b) I'm not prepping for a meet in the next two months (maybe June),
and c) I don't feel like hammered dog crap in terms of my hips, I'm stepping things back up.

I missed the high frequency training a la Sheiko, and I really enjoyed how GZCL laid out programs. Splitting the difference, I'm going to try basing a program on his high-frequency layouts.

2016-04-04 13:00 - GZCL UHF 1-1 squats

Squat

Incline Bench Press

Preacher Curl

Lying Leg Curl

Comments: Single leg, 40lbs

2016-04-05 13:00 - 1-2 bench p-squat

Bench Press

Paused Squat

Dumbbell Lateral Raise

Dumbbell Seated Press

Dumbbell Fly

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Harv God Posts: 838	#chalkdad 2016-2017 Apr 5, 2016 15:48:42 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by Harv on Apr 5, 2016 15:48:42 GMT -5 Mr Sheiko Are you benching today? HH

Shawn Full Member Posts: 244	#chalkdad 2016-2017 Apr 7, 2016 17:52:54 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by Shawn on Apr 7, 2016 17:52:54 GMT -5 Apr 5, 2016 15:48:42 GMT -5 Harv said: Mr Sheiko Are you benching today? HH No, had to take care of the kiddo last night. I'll see what I can do about next week's Tuesday plan.
	“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates FB \|TW \| IG

Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 7, 2016 17:55:38 GMT -5

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Post by Shawn on Apr 7, 2016 17:55:38 GMT -5

2016-04-05 13:00 - 1-2 bench p-squat

Bench Press

Paused Squat

Dumbbell Lateral Raise

Dumbbell Seated Press

Dumbbell Fly

2016-04-06 13:00 - 1-3 def-deadlift bench

Sumo Deadlift

Speed Bench Press

Pull-Up

Weighted Hyperextension

Dumbbell Rear Delt Fly

2016-04-07 13:00 - 1-4 ss-bench p-deadlift

Slingshot Bench Press

Comments: red slingshot

Sumo Paused Deadlift

Incline Bench Press

Cable Incline Triceps Extension

Bodyweight Dip

Last Edit: Apr 7, 2016 17:56:17 GMT -5 by Shawn

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 8, 2016 21:34:51 GMT -5

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Post by Shawn on Apr 8, 2016 21:34:51 GMT -5

2016-04-08 13:15 - 1-5 f-squat cg-bench
Duration: 1 hour 30 mins

Front Squat

Close Grip Bench Press

Stiff-Leg Deadlift

Barbell Lunge

Comments: 1 set reverse, 3 sets side-to-side

Lat Pulldown

Five days in a row and fatigue really built up but still getting bonus reps on the final AMRAP sets. Two days off this weekend - taking care of Ben & family dinner, and hopefully next week will give me a room to take a day off in the middle of the week.

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 12, 2016 11:28:31 GMT -5

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Post by Shawn on Apr 12, 2016 11:28:31 GMT -5

2016-04-11 13:00 - 2-1 squat i-bench

Squat

Incline Bench Press

EZ-Bar Curl

Back at it after two days off and feeling good. Heaviest squat sets since before Westerns, and within 20lbs to my best 5RM.

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 12, 2016 17:50:47 GMT -5

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Post by Shawn on Apr 12, 2016 17:50:47 GMT -5

2016-04-12 13:00 - 2-2A p-squats

Paused Squat

Dumbbell Seated Press

Dumbbell Rear Delt Fly

Followed by two lunches and then back in the evening for shirted bench...

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 12, 2016 23:05:23 GMT -5 via mobile

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Post by Shawn on Apr 12, 2016 23:05:23 GMT -5

2016-04-12 18:00 - 2-2B bench shirt

Bench Press

Feeling way more routine with the shirt. Great training, especially as the second half of a two-session day. Elbow a little sore from squats but it help up long enough to match what my notepad says is my 1board Max.

Reps:	1	2	3
Touch	(330)	(315)	(315)
1B	365		
2B		335	315
3B			275

(Raw)

Last Edit: Apr 15, 2016 12:00:35 GMT -5 by Shawn

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 14, 2016 15:37:21 GMT -5

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Post by Shawn on Apr 14, 2016 15:37:21 GMT -5

2016-04-14 13:15 - 2-3 def-deadlift & bench
Duration: 1 hour 30 mins

Sumo Deadlift

Bench Press

Comments: (no leg drive)

Pull-Up

Weighted Hyperextension

Dumbbell Rear Delt Fly

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Shawn
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Posts: 244

#chalkdad 2016-2017 Apr 15, 2016 16:02:17 GMT -5

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Post by Shawn on Apr 15, 2016 16:02:17 GMT -5

2016-04-15 13:20 - 2-4 ss-bench p-deadlift
Duration: 1 hour 30 mins

Slingshot Press

Comments: red slingshot

Sumo Paused Deadlift

Wide Grip Incline Bench Press

Cable Triceps Extension

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

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Post by Shawn on Mar 28, 2016 11:16:23 GMT -5

Post by Shawn on Mar 28, 2016 11:26:58 GMT -5

Post by Shawn on Mar 28, 2016 11:37:07 GMT -5

Post by Shawn on Mar 28, 2016 17:49:41 GMT -5

Post by Shawn on Apr 1, 2016 0:08:27 GMT -5

Post by Shawn on Apr 5, 2016 15:16:50 GMT -5

Post by Harv on Apr 5, 2016 15:48:42 GMT -5

Post by Shawn on Apr 7, 2016 17:52:54 GMT -5

Post by Shawn on Apr 7, 2016 17:55:38 GMT -5

Post by Shawn on Apr 8, 2016 21:34:51 GMT -5

Post by Shawn on Apr 12, 2016 11:28:31 GMT -5

Post by Shawn on Apr 12, 2016 17:50:47 GMT -5

Post by Shawn on Apr 12, 2016 23:05:23 GMT -5

Post by Shawn on Apr 14, 2016 15:37:21 GMT -5

Post by Shawn on Apr 15, 2016 16:02:17 GMT -5

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