Shawn
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Post by Shawn on Dec 29, 2016 11:53:29 GMT -5
... What does the 3.5 mean after this Shawn? Brock Yeah, they look like un-planed wood; about 1.75" thick each instead of 1.5". I really should just track in CM.
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Shawn
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Post by Shawn on Dec 29, 2016 11:59:55 GMT -5
December 23 2016 3:00 PM wooo christmas 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps x3 2 Two-Paused Squat 315 lbs x 3 reps x3 3 Bench Press 45 lbs x 10 reps 135 lbs x 10 reps 185 lbs x 10 reps x4 4 Face Pull 130 lbs x 10 reps x3
December 28 2016 3:00 PM squats 1+ 1 Squat 45 lbs x 10 reps 135, 225, 31, 365 lbs x 5 reps 405 lbs x 3 reps 445.5 lbs x 5 reps @ 8 RPE Head cold and sore from lazing about all week. Not bad, tied my 5RM plus the big clips and was still moving quickly.
2 Hack Squats 135 lbs x 10 reps x2 3 Pistol Squat BW x 10 reps x2 Holding an upright for balance
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Post by McLifter on Dec 31, 2016 13:35:32 GMT -5
So they are Board Presses then and that is the thickness of the board you are using.
Brock
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Shawn
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Post by Shawn on Jan 3, 2017 15:41:30 GMT -5
Yep, if I use a modifier it will show up like that. I don't really track the modified version of a lift separately, except where a modified version of a main lift might overwrite my PRs in the tracker I use; then I'll log under something else like Pin Presses as a placeholder.
e.g.
|| Reverse band: purple || Chains: 30lbs || Boards: 3.5
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Shawn
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Post by Shawn on Jan 5, 2017 12:51:08 GMT -5
December 29 2016 3:00 PM bench 1+ 1 Bench Press 45 lbs x 10 reps 95 lbs x 8 reps 135, 185, 225 lbs x 5 reps 255 lbs x 3 reps 285 lbs x 6 reps 225 lbs x 5 reps x3
Because what could be more fun than compounding a flu/food poisoning into the two week gong show of weather and holidays?
Back, after about a week off...
January 4 2017 3:00 PM deadlift 1 1 Sumo Deadlift 135, 225, 315, 380 lbs x 5 reps 425 lbs x 3 reps 480 lbs x 5 reps 5RM 525 lbs x 1 reps 525 lbs x 0 reps 2 Pendlay Row 225 lbs x 5 reps x2 3 Snatch Grip Deadlift 225 lbs x 8 reps x3 4 Close Grip Lat Pulldown 100 lbs x 20 reps x2 5 Hammer Curl 60 lbs x 10 reps 50 lbs x 12 reps 40 lbs x 15 reps
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Shawn
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Post by Shawn on Jan 11, 2017 12:32:20 GMT -5
January 5 2017 3:00 PM press 1 1 Overhead Press 45 lbs x 10 reps 95 lbs x 8 reps 115 lbs x 5 reps 135 lbs x 5 reps 155 lbs x 3 reps 175 lbs x 6 reps 185 lbs x 1 reps 2 Push Press 185 lbs x 1, 3, 4 reps (3-4rep PR) 3 Push Up 10 reps x2 4 Two-Arm Kettlebell Swing 40 lbs x 10 reps 5 Hammer throw winds 15 lbs x 10 reps x2 (each direction/hand)
January 6 2017 3:00 PM Power cleans 1 Power Clean 45 lbs x 10 reps 65 lbs x 5 reps 95 lbs x 5 reps 135 lbs x 3 reps x2 155 lbs x 3 reps x2 175 lbs x 1 reps My periodic reminder that I'm terrible at the fast lifts 2 High-Hang Clean 75 lbs x 5 reps x3 Aiming for real fast drops here. 3 Clean and Jerk 95 lbs x 3 reps 95 lbs x 3 reps 4 Jerk (cleaned) 115 lbs x 3 reps x3 5 Power Snatch 115 lbs x 3 reps x3 And then somehow the snatches felt real easy.
January 9 2017 3:00 PM Squat 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 4 reps 365 lbs x 3 reps 405 lbs x 3 reps 455 lbs x 3 reps 475 lbs x 1 reps Worked up to 10lbs shy of 3RM and hit a buttery smooth 92.5% single. 2 Paused Squat 410 lbs x 1 reps (+5lbs PR since I last bothered to single these) full breath paused, beltless 3 Paused High-bar Squat 410 lbs x 1 reps (PR by about 45lbs) 315 lbs x 5 reps (tempo 5sec negative, pause, drive) 225 lbs x 10 reps (tempo 5-8sec negative, pause, drive) This is why my quads feel like pulled pork several days later.
January 10 2017 3:00 PM bench 1 Bench Press 45 lbs x 10 reps 95 lbs x 8 reps 135 lbs x 5 reps 185 lbs x 5 reps 225 lbs x 5 reps 265 lbs x 3 reps 285 lbs x 3 reps Arrived later than I wanted and to get back to work, so not much chance to warm up properly. Everything felt heavy and I just focused on getting some quality reps in. 2 Paused Bench Press 275 lbs x 1 reps 225 lbs x 5 reps x3 5-1-x tempos again Supersetted against group class prep: marked off a dowel to match a powerlifting bar, got my notes ready, and mentally walked through class. January 10 2017 6:30 PM Barbell 101, week 1 day 1Got the first three trainees in - Nobody's really lifted with a barbell before so we are indeed starting at Square 1. Got everyone warmed up and loosened out a bit, chatted. Started with bodyweight squats and a very light band below knees to help them feel the motion, then progressed through med ball goblet, dowel, empty bar. Nobody was a sleeper agent so we capped out at bar or bar+10lbs and focused on reps reps reps for now. The fun part is all three have different stumbling blocks so everyone's going to get their own cues and things to work on. I got through my nerves and we all had some fun! Thursday is bench... Everyone's going to learn to do handoffs, how to adjust the bench, and again, reps reps reps
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Post by daoblen on Jan 11, 2017 16:38:34 GMT -5
If you want a hand tomorrow with the hand offs, I could pop my head in.
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Post by Harv on Jan 11, 2017 17:16:23 GMT -5
Sure HH
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Shawn
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Post by Shawn on Jan 11, 2017 17:46:56 GMT -5
If you want a hand tomorrow with the hand offs, I could pop my head in. Lifting after ~7:30: If its something that works and makes sense for you guys, c'mon down. Don't detour just for handoffs though
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Shawn
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Post by Shawn on Jan 13, 2017 11:39:41 GMT -5
Barbell 101 W1D2 - The Bench-ening. Stayed late and banged out deadlifts
January 12 2017 8:00 PM deadlifts 1 Beltless Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps 405 lbs x 5 reps 455 lbs x 3 reps 455 lbs x 5 reps Old 1RM was 445, so +10lbs & 4 reps
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Shawn
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Post by Shawn on Jan 14, 2017 19:33:48 GMT -5
If you deadlift behind my back where I can't see you, I can still hear that you are doing it wrong. The plates talk to me. They bounce off each other and tell me you are jerking the bar. Don't ever jerk the bar from the floor! Boris Sheiko
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Shawn
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Post by Shawn on Jan 24, 2017 12:02:48 GMT -5
January 15 2017 4:30 PM Assorted Oly stuff 1 High-Hang Clean 95 lbs x 5 reps 2 Hang Clean 125 lbs x 5 reps 3 Clean and Jerk 135 lbs x 3 reps 4 Drop Snatch 95 lbs x 3 reps 5 Power Snatch 95 lbs x 5 reps Poorly tracked, mostly just lots of reps. Thanks Andrew Richens!
January 16 2017 3:00 PM squat 3+ 1 Squat 45 lbs x 10 reps 135, 225 lbs, 315, 365 lbs, 405lbs x 5->3 reps 425 lbs x 5 reps www.instagram.com/p/BPVo644Dtax/2 Paused Squat KILL ME 315 lbs x 3 reps x2 225 lbs x 8 reps 3 Good Morning 135 lbs x 5 reps x2 135 lbs x 10 reps x2 4 Box Squat 135 lbs x 20 reps
January 17 2017 6:00 PM bench 1 Bench Press 45 lbs x 10 reps 115, 155, 225, 275 lbs x 5 reps 2 Overhead Press 45 lbs x 10 reps 95 lbs x 8 reps 135 lbs x 5 reps x2 3 Behind the Neck Press 135 lbs x 5 reps 4 Behind the Neck Push Press KLOKOV IS LOVE KLOKOV IS LIFE 135 lbs x 10 reps
January 19 2017 3:00 PM bench 1 Bench Press 45 lbs x 10 reps 115, 165, 215 lbs x 5 reps 265 lbs x 4 reps 295 lbs x 2, 2, 3 reps 2 Close Grip Bench Press 135 lbs x 14 reps 21's 3 Front Squat 135 lbs x 5 reps x3 Split session, did these after teaching class. 4 Muscle Clean 75 lbs x 5 reps x2 5 Power Snatch 75 lbs x 3 reps x2 6 Hang Power Snatch 75 lbs x 3 reps x2
January 20 2017 3:00 PM deadlift 1 Deadlift 135, 225, 315, 405 lbs x 5->3 reps 455 lbs x 2 reps 495 lbs x 2 reps 525 lbs x 0 reps x2 Haha, oops. Just wouldn't budge.
January 21 2017 11:00 AM squats 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps 405 lbs x 3 reps 405 lbs x 6 reps 315 lbs x 5 reps 225 lbs x 5 reps 2 Box Jump 2.5 ft x 5 reps x5 priming for squats 3 Overhead Press 45 lbs x 10 reps 95 lbs x 8 reps 135 lbs x 8 reps x3
January 23 2017 3:00 PM bench press 1 Bench Press 45 lbs x 10 reps 95, 135, 185, 225, 265 lbs x 5->3 reps 295 lbs x 2, 2, 3 reps 225 lbs x 10 reps rep out 225 lbs x 3 reps x2 slow tempo
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Shawn
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Post by Shawn on Feb 2, 2017 11:58:42 GMT -5
January 24 2017 6:00 PM squats Duration: 30 mins 1 Squat (beltless) 45 lbs x 10 reps 135 lbs x 8 reps 225 lbs x 5 reps 315 lbs x 5 reps x3 2 Pull-Up 8 reps 2 5 reps x5
January 25 2017 3:00 PM OHP 1 Overhead Press 45 lbs x 10 reps 95 lbs x 8 reps 135 lbs x 5 reps 155 lbs x 5 reps 175 lbs x 5 reps 185 lbs x 4 reps 185 lbs x 3 reps
January 26 2017 3:00 PM deadlift 1 Sumo Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 3 reps 405 lbs x 3 reps 475 lbs x 5 reps 505 lbs x 2 reps 2RM 505 lbs x 1 reps 405 lbs x 2 reps 315 lbs x 3 reps
January 27 2017 3:00 PM oly 1 Power Clean 95 lbs x 5 reps 115 lbs x 3 reps 135 lbs x 3 reps 155 lbs x 2 reps 175 lbs x 2 reps 175 lbs x 2 reps 175 lbs x 2 reps 2RM 2 Power Snatch 115 lbs x 4 reps Workout notes: Plus I totally forgot everything else. Assorted complexes.
January 30 2017 6:00 PM squats 1 Hang Clean 45 lbs x 10 reps 2 Squat 45 lbs x 10 reps 135 lbs x 8 reps 225 lbs x 5 reps 315 lbs x 4 reps 405 lbs x 3 reps 455 lbs x 1 reps x2 3 High-bar Squat 405 lbs x 1 reps 4 Speed High-bar Sx3 quat 315 lbs x 3 reps 315 lbs x 3 reps 5 Seated Good Morning 95 lbs x 10 reps 125 lbs x 10 reps 145 lbs x 8 reps x3 6 Box Squat 135 lbs x 20 reps x2
January 31 2017 5:30 PM bench Duration: 1 hour 1 Bench Press 45 lbs x 10 reps 95 lbs x 8 reps 135 lbs x 5 reps 185 lbs x 5 reps 225 lbs x 5 reps 255 lbs x 4 reps 285 lbs x 3 reps x2 135 lbs x 10 reps 2 Incline Bench Press 135 lbs x 10 reps 135 lbs x 5 reps x3 8-1-x tempo 135 lbs x 8 reps x2 reverse grip
February 1 2017 3:00 PM deadlift 1 Sumo Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 3 reps 405 lbs x 3 reps 475 lbs x 3 reps 495 lbs x 2 reps 515 lbs x 2 reps 2RM again www.instagram.com/p/BP-1AwRA6p8/?taken-by=chalkbeardStill cranking away at these 2-3RMs, even if true maxes seem to be slipping. 2 Sumo Speed Deadlift (beltless, hook grip) 405 lbs x 4, 2, 2 reps
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Shawn
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Post by Shawn on Feb 22, 2017 11:48:12 GMT -5
February 2 2017 3:00 PM ohp 1 Overhead Press 45 lbs x 10 reps 95 lbs x 8 reps 135, 155, 175, 195 lbs x 5->2 reps 205 lbs x 1 reps Ties PR but real clean though 185 lbs x 3 reps Feb 4: Referee @ Brickhouse CPU meet Bodyweight chair sits for time
February 6 2017 3:00 PM squats Squat 45 lbs x 10 reps 135 lbs x 8 reps 225 lbs x 5 reps 315 lbs x 4 reps 405 lbs x 3 reps Paused Squat 405 lbs x 3 reps x2 5-1-x tempos High-bar Squat 405 lbs x 3 reps
February 7 2017 3:00 PM bench 1 Bench Press 45 lbs x 10 reps 115, 165 lbs, 205 lbs x 5 reps 245 lbs x 4 reps 285 lbs x 3 reps 305 lbs x 2 reps 325 lbs x 0 reps Slingshot Bench Press 275 lbs x 6 reps 315, 335 lbs x 3 reps
February 8 2017 3:00 PM deadlifts Sumo Deadlift 135, 225, 315 lbs x 5 reps 405, 455, 495 lbs x 3 reps 525 lbs x 2 reps 545 lbs x 1 reps @ 9 525 lbs x 3 reps @ 9 www.instagram.com/p/BQQ8RfND64C/?taken-by=chalkbeardSumo Deadlift Beltless/Speed 405 lbs x 3 reps 315 lbs x 3 reps x3
February 9 2017 3:00 PM ohp row 1 Overhead Press 45 lbs x 10 reps 95 lbs x 10 reps 135 lbs x 8 reps x5 2 Pendlay Row 135, 185 lbs, 205 lbs x 8 reps 225 lbs x 8, 8, 10 reps
February 10 2017 3:00 PM Oly 1 Power Snatch 75, 95 lbs x 3 reps 105, 115, 125, 125, 135, 145 lbs x 1 reps 1RM 2 Overhead Squat 75 lbs x 3 reps 95 lbs x 5 reps x3 105, 115 lbs x 3 reps 125 lbs x 2 reps 2rm 135 lbs x 1 reps 1rm
February 14 2017 8:30 AM squat Duration: 1 hour 20 mins 1 Squat 45 lbs x 10 reps 135, 225, 315 x 5 reps 385 lbs, 435 lbs x 3 reps 465 lbs x 2 reps 455 lbs x 3 reps 225 lbs x 20 reps2 High-bar Squat 455 lbs x 1 reps 1RM? Neat. 405 lbs x 3 reps 3 Front Squat 95 lbs x 10 reps 135 lbs x 10 reps x3 135 lbs x 20 reps
February 15 2017 3:00 PM bench press 1 Bench Press 45 lbs x 10 reps 115, 165 lbs, 205, 245 lbs x 5 reps 275 lbs x 3 reps 295 lbs x 2 reps 315 lbs x 1 reps 324 lbs x 1 reps Wellll 325 with a touch from the spotter at the sticking point. 225 lbs x 10, 8 reps
February 17 2017 3:00 PM oly 2 Trap Bar Deadlift - high handles 495 lbs x 1 reps Cold pull vs 5plates, infinite lulz Hang Snatch Pull 95 lbs x 3 reps Snatch+Hang Snatch 45 lbs, 75 lbs x 1+4 reps 95 lbs x 1+2 reps 115 lbs x 1+1 reps Power Snatch + OHsquat 135 lbs x 2 reps 145 lbs x 1 reps These are 2 & 1RM OHSquats, though, so that's nice. Muscle Snatch 145 lbs x 1 reps x2 aka I could not f**k**g get under these at all.
7 Hang Clean 95 lbs x 5 reps 95 lbs x 3 reps x4 8 Jerk 95 lbs x 3 reps Squat jerk 95 lbs x 3 reps Jerk from split position Front Squat 95 lbs x 10 reps, 8 reps ... then back at 6:15 PM deadlift sprint before teaching class Duration: 15 mins kill me 1 Sumo Deadlift 135 lbs x 8 reps 225, 315 lbs, 405 lbs x 5->3 reps 475 lbs x 2 reps x2
February 21 2017 1:30 PM BP/SQ/BP 1 Bench Press 45 lbs x 10 reps 115, 155, 185 lbs, 225, 255 lbs x 5->3 reps 285 lbs x 2, 2, 4 reps http://instagram.com/p/BQymEBphK7A 2 Squat 45 lbs x 10 reps 135, 225, 31, 365 lbs x 5->3 reps 405 lbs x 2 x3 405 lbs x 8 reps - ties 8RM but @ 8RPE http://instagram.com/p/BQya6N2Bfy9 3 Bench Press 225 lbs x 5 reps 265 lbs x 2, 2, 4 reps 4 Dumbbell Fly 20, 20, 25, 30 lbs x 8 reps 30 lbs x 10 reps
February 22 2017 1:30 PM DL/BP Duration: 1 hour 30 mins 1 Sumo Deadlift 135, 225 lbs x 5 reps || Deficit: 3 ins 275, 335 lbs x 3 reps || Deficit: 3 ins 390 lbs x 2, 2, 4 reps || Deficit: 3 ins 2 Bench Press 135 lbs x 8 reps 185, 225 lbs x 4 reps 245 lbs x 4, 4, 8 reps 3 Block Pull (At the Knees) 385 lbs x 3 reps 450 lbs x 3 reps x2 505 lbs x 2 reps x2 530 , 545 , 565 lbs x 2 reps 2RM585 lbs x 0 reps Hitched and real soft lockout so did it again right... 585 lbs x 1 reps 1RM
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Shawn
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Post by Shawn on Mar 15, 2017 15:46:46 GMT -5
February 23 2017 3:00 PM SQ/iBP 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 275 lbs x 5 reps 335 lbs x 4 reps 385 lbs x 3 reps 440 lbs x 2 reps x4 2 Incline Bench Press 115 lbs x 8 reps 115 lbs x 8 reps 185 lbs x 3 reps x4 3 Squat 45 lbs x 10 reps 135 lbs x 2 reps 225 lbs x 1 reps 315 lbs x 1 reps 405 lbs x 2 reps x3 Least responsible warmup scheme I've done in a long while. I think this whole block took 15 mins tops. 17400lbs
February 28 2017 3:00 PM SQ/BP 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 295 lbs x 5 reps 360 lbs x 3 reps 410 lbs x 2 reps x4 2 Bench Press 45 lbs x 10 reps 95 lbs x 5 reps 155 lbs x 5 reps 195 lbs x 5 reps 235 lbs x 5 reps 235 lbs x 10 reps 135 lbs x 10 reps
15600lbs
March 1 2017 3:00 PM BP/dl 1 Bench Press 45 lbs x 10 reps 135 lbs x 5 reps 185 lbs x 5 reps 235 lbs x 4 reps 255 lbs x 3 reps x5 2 Sumo Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps 405 lbs x 1 reps Knee tweaked bad, shut it down.
10000lbs
March 6 2017 3:00 PM SQ/ssBP 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 4 reps 405 lbs x 3 reps x2 440 lbs x 2 reps x2 405 lbs x 8 reps 2 Slingshot Bench Press 95 lbs x 10 reps 95 lbs x 5 reps 135 lbs x 5 reps 225 lbs x 5 reps 275 lbs x 3, 3, 8 reps Red Slingshot
3 Kroc Row 50 lbs x 20, 15, 10 reps
20200lbs
March 9 2017 3:00 PM SQ/BP 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps 360 lbs x 4-6 reps x5
2 Bench Press 45 lbs x 10 reps 135 lbs x 5 reps 185 lbs x 5 reps 225 lbs x 5 reps 245 lbs x 10 reps 245 lbs x 3 reps 3 Cable Seated Row 100 lbs x 18 reps 130 lbs x 20 reps 4 Dumbbell Lateral Raise 20 lbs x 18 reps x2 25000lbs
March 10 2017 3:00 PM DL/shoulders 1 Sumo Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 3 reps 405 lbs x 3 reps 455 lbs x 2 reps x4 2 Dumbbell Seated Press 50 lbs x 8 reps x3 3 Pull-Up 6 reps x2 4 Weighted Hyperextension 45 lbs x 8 reps x4 10200lbs
March 13 2017 3:00 PM BP/SQ 1 Bench Press 45 lbs x 10 reps 95 lbs x 5 reps 155 lbs x 5 reps 205 lbs x 5 reps 245 lbs x 4 reps 265 lbs x 3, 3, 6 reps 135 lbs x 10 reps 2 Squat 45 lbs x 10 reps 315 lbs x 5 reps 3 Tempo Squat 345 lbs x 2 reps x4 Slow AF tempos, 6-10 second negatives, pause, drive
4 Good Morning 135 lbs x 5-10reps x3 Seated 15500 lbs
March 14 2017 3:00 PM DL/BP 1 Sumo Deadlift 135 lbs x 5 reps || Deficit: 3 ins 135 lbs x 5 reps || Deficit: 3 ins 225 lbs x 5 reps || Deficit: 3 ins 315 lbs x 3 reps || Deficit: 3 ins 385 lbs x 3, 3, 6 reps || Deficit: 3 ins 2 Bench Press 45 lbs x 10 reps 135 lbs x 5 reps 185 lbs x 5 reps 225 lbs x 3 reps 247 lbs x 2, 2, 4 reps 3 Block Pull (Below the Knee) 385 lbs x 4 reps 455 lbs x 3 reps 505 lbs x 2 reps 505 lbs x 2 reps 525 lbs x 1 reps 545 lbs x 3 reps < 1-3RM 4 Slingshot Bench Press 225 lbs x 12, 10, 8 reps Paused reps
5 Good Morning 135 lbs x 5 reps x2 28000 lbs
March 15 2017 3:00 PM SQ/BP 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 4 reps 365 lbs x 3 reps 410 lbs x 2, 2, 6 reps 2 Bench Press 45 lbs x 10 reps 135 lbs x 5 reps 185 lbs x 5 reps 225 lbs x 6 reps x3 225 lbs x 10 reps
4 Kneeling Ab Roller 10 reps x2 5 reps (standing negatives, kneeling returns)
5 EZ-Bar Curl 55 lbs x 16 + 6-6-6 reps 8 pronated, 8 supinated, then rest-pause 3s each way
6 Lat Pulldown 120 lbs x 6 reps x5
22500 lbs
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