Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 18, 2016 10:39:04 GMT -5
2016-04-17 11:00 - 2-4 f-squat cg-benchDuration: 1 hour 30 mins Front Squat [*]45 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]265 lbs x 3 reps [*]285 lbs x 2 reps x2 [*]300 lbs x 5 reps [PR]
Close Grip Bench Press [*]135 lbs x 10 reps [*]185 lbs x 5 reps [*]235 lbs x 6 reps x3 [*]235 lbs x 9 reps
Stiff-Leg Deadlift [*]185 lbs x 5 reps [*]215 lbs x 8 reps x4
Lat Pulldown [*]100 lbs x 10 reps [*]110 lbs x 10 reps x3
Dumbbell Bulgarian Split SquatNotes: Accidentally ran next week's programming... won't max out front squat again, will just do sets across and adjust CG Bench accordingly as well.
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 18, 2016 15:31:21 GMT -5
2016-04-18 13:00 - 3-1 squat i-benchSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]365 lbs x 1 reps [*]385 lbs x 3 reps [*]415 lbs x 2 reps x2 [*]441 lbs x 1 reps [*]441 lbs x 3 reps
Ayyup, counting the clips. Last time I hit 200kg/440ish I was like 15lbs heavier. Incline Bench PressBent Over Row [*]135 lbs x 22 reps [PR]
Comments: 10 & 4 clusters of 3 Notes: Sandbagged the incline bench today just to focus on squats. Supersetting main lifts every day to get nuts done during lunches... No biggie.
|
|
|
Post by McLifter on Apr 18, 2016 21:18:31 GMT -5
Nice work Shawn!
Brock
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 21, 2016 9:51:36 GMT -5
Thanks, Brock! First I was glad to just get moving again, now I'm happy to be seeing actual PRs again. 2016-04-20 18:00 - OHP shirt benchOverhead Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]115 lbs x 5 reps [*]135 lbs x 4 reps [*]160 lbs x 3 reps [*]181 lbs x 3 reps
For Olimar's "weight class for reps" callout. Bench Press [*]45 lbs x 10 reps [*]115 lbs, 135 lbs, 185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps || Boards: 2 [*]325 lbs x 3 reps || Boards: 2 [PR]
Comments: Shirt on at 275, trying Harv's custom 45. Supposed to be an inch smaller than my normal one and basically unused, but it was really easy to move. Notes: Gave myself food poisoning yesterday and first calories I could get in that stayed in was about 2pm this afternoon.
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 21, 2016 16:13:31 GMT -5
2016-04-21 13:00 - 3-2 bench p-squatBench Press [*]45 lbs x 10 reps [*]115 lbs, 155 lbs x 5 reps [*]195 lbs x 4 reps [*]235 lbs, 275 lbs x 3 reps [*]285 lbs x 2 reps x2 [*]300 lbs x 1 reps [*]300 lbs x 0 reps
Comments: Ugh... That should have been a 1+ AMRAP. Obviously too close to last night's benching. Paused Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]355 lbs x 1 reps x5 [*]355 lbs x 5 reps [PR]
Dumbbell Seated Press [*]40 lbs x 12 reps, 8 reps
Dumbbell Lateral Raise [*]15 lbs x 12 reps, 8 reps
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 22, 2016 15:24:29 GMT -5
2016-04-22 13:00 - 3-3 deficit deadlifts no legbenchSumo Deadlift [*]135 lbs, 225 lbs, 315 lbs x 5 reps || Deficit: 2 ins [*]395 lbs x 3 reps || Deficit: 2 ins [*]420 lbs x 2 reps x4|| Deficit: 2 ins [*]420 lbs x 8 reps || Deficit: 2 ins [PR]
Legs Up Bench Press [*]135 lbs, 185 lbs x 5 reps [*]215 lbs x 6 reps x3 [*]215 lbs x 10 reps [PR]
Hyperextension [*]40 lbs x 8 reps [*]0 lbs x 10 reps
Dumbbell Rear Delt FlyNext session should be Slangshot benching & pausing deadlifts at Brickhouse Gertrude on Saturday afternoon
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 23, 2016 22:14:34 GMT -5
2016-04-23 13:00 - 3-4 ss-bench p-deadliftSlingshot Press [*]155, 185, 205 lbs x 5 reps [*]235 lbs x 4 reps [*]285 lbs x 3 reps [*]300 lbs x 2 reps [*]320 lbs x 1 rep x2 [*]320 lbs x 3 reps
Incline Bench PressPaused Deadlift [*]135 labs, 225 lbs x 5 reps [*]295 lbs x 4 reps [*]345 lbs x 1 reps x9 (1 snatch grip) [*]345 lbs x 9 reps
Comments: Belt on for AMRAP
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 25, 2016 10:27:33 GMT -5
2016-04-24 13:00 - 3-5 f-squat cg-benchFront Squat [*]135 lbs, 185 lbs, 225 lbs x 5 reps [*]275 lbs x 3 reps x3 [*]280 lbs x 4 reps
Close Grip Bench Press [*]135 lbs x 10 reps [*]185 lbs x 8 reps [*]235 lbs x 8 reps x4
Stiff-Leg Deadlift [*]45 lbs x 10 reps [*]115 lbs x 10 reps [*]205 lbs x 10 reps x3
Comments: Sumo stance Zercher DeadliftComments: Full Zercher cycle. Barbell Split Squat [*]135 lbs x 10 reps [*]135 lbs x 10 reps
Dumbbell Press [*]70 lbs x 5 reps (single arm at a time) [*]70 lbs x 8 reps [PR] (both)
Dumbbell Hammer CurlBen spend half the first part of the night awake, then refused to go back down. Spent from five til breakfast with him asleep on top of me on the couch so jess could sleep. Not ideal but life trumps lifting some times.
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 26, 2016 15:28:12 GMT -5
2016-04-26 13:00 - 4-1 squat i-benchSquat [*]135 lbs, 225 lbs, 315 lbs x 5 reps [*]365 lbs x 3 reps [*]415 lbs x 2 reps [*]430 lbs x 2 reps x2 [*]430 lbs x 3 reps
Incline Bench Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps x2 [*]165 lbs x 5 reps x3
EZ-Bar Curl [*]75 lbs x 10 reps x2 [*]75 lbs x 10 reps EZ Curl and Press
Cable Seated RowOne-Arm Kettlebell Swing [*]88.2 lbs x 10 reps each arm
Farmer's Walk [*]88.2 lbs 80 ft single arm carry
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 28, 2016 11:17:24 GMT -5
2016-04-27 13:00 - shirty benchyBench Press[/i] [/ul] Comments: Shirt on for 295 CurlPower Snatch & OH SquatJust trying to loosen shoulders up after benching Current reps | rom | load grid Reps: 1 2 3 5 Touch 330R 315R 315R 290R 1B 365 . . 315 2B . 340 325 . 3B 385 355 325 .
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on Apr 29, 2016 15:48:18 GMT -5
2016-04-29 13:00 - 4-2 bench hb-squatBench Press [*]45 lbs x 10 reps [*]115 lbs x 8 reps [*]155 lbs x 6 reps [*]195 lbs x 4 reps [*]235 lbs x 3 reps [*]265 lbs x 2 reps [*]295 lbs x 1 reps x3 [*]295 lbs x 4 reps
High-bar Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 5 reps [*]350 lbs x 5 reps x3 [*]350 lbs x 8 reps [PR]
Dumbbell Seated Press [*]55 lbs x 10 reps x4[PR]
Dumbbell Lateral Raise [*]15 lbs x 10 reps [*]20 lbs x 10 reps x3
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on May 3, 2016 11:21:45 GMT -5
2016-05-02 13:00 - 4-3 d-deadlift lu-benchSumo Deadlift [*]135 lbs, 225 lbs x 5 reps || Deficit: 1 ins [*]315, 405 lbs x 3 reps || Deficit: 1 ins [*]435 lbs, 460 lbs x 2 reps || Deficit: 1 ins [*]485 lbs x 1 reps x2 || Deficit: 1 ins [*]485 lbs x 0 reps || Deficit: 1 ins
Legs up Bench Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]235 lbs x 5 reps x4 [*]235 lbs x 10 reps [PR 10rm] [*]235 lbs x 3 reps (long pauses)
Dumbbell Seated PressOne Dumbbell Clean and Press (left then right arm) [*]50 lbs x 3 reps [*]85 lbs x 2 reps [*]100 lbs x 1 reps
Notes: That's a big jump, whoa. Last week was 420 off 2" blocks. Came in with a tired back from helping my mom move on Sunday and it took most of the warmups to even feel right. Made 2 singles, couldn't get the third to break.
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on May 3, 2016 11:38:46 GMT -5
5-2 evening
Throwing with Jay
Trying to get myself moving for weight for distance throws, so we started just focusing on the first rotation into the box, then with LWFD through the first hop, then following all the way through the steps to the trig. Turns out I'm just as slow and clumsy as I assumed and it took about two dozen tries before I could even get the first rotation anywhere near right. I'm not a natural but I'm stubborn; I don't mind repping for an hour, trying different ways of being explained / watching / reversing motions. Worked up to about 30' once I started to get the rhythm.
Next I'd like to work on the second turn / drive to the trig, and from there it can develop into tuning the whole sequence.
Hammer feels way more natural. Worked with the lightweight hammer and will be focusing on quicker transitions above the head and keeping the low point in better position without as much drift.
|
|
|
Post by jannellevdb on May 3, 2016 19:03:22 GMT -5
5-2 evening Throwing with Jay Trying to get myself moving for weight for distance throws, so we started just focusing on the first rotation into the box, then with LWFD through the first hop, then following all the way through the steps to the trig. Turns out I'm just as slow and clumsy as I assumed and it took about two dozen tries before I could even get the first rotation anywhere near right. I'm not a natural but I'm stubborn; I don't mind repping for an hour, trying different ways of being explained / watching / reversing motions. Worked up to about 30' once I started to get the rhythm. Next I'd like to work on the second turn / drive to the trig, and from there it can develop into tuning the whole sequence. Hammer feels way more natural. Worked with the lightweight hammer and will be focusing on quicker transitions above the head and keeping the low point in better position without as much drift. Awesome!! I just realized I still have a bunch of stones in my car from last year haha. Any WFD makes me want to cry... I am not good at learning dance moves
|
|
Shawn
Full Member
Posts: 244
|
Post by Shawn on May 5, 2016 10:19:35 GMT -5
2016-05-04 18:00 - 4-4 deadlifts & shirty benchySumo Deadlift - Beltless [*]135 lbs, 225 lbs, 315 lbs x 5 reps [*]365 lbs x 5 reps x4 [*]365 lbs x 8 reps [PR 8rm]
Comments: http://instagram.com/p/BE_0MM3iYYT Pulling beltless today because I didn't want to ruin my silhouette. Hauled some plates out behind the gym and supplemented my vitamin D deficient pale ass. Evening session CurlComments: Tryin'a get a pump on to fill out the shirt better and to loosen up elbows. Bench Press [*]45 lbs x 10 reps [*]115 lbs, 155 lbs, 195 lbs x5 reps [*]235 lbs, 275 lbs x 3 reps [*]315 lbs x 2 reps || Boards: 2 [*]345 lbs x 2 reps || Boards: 2 [*]365 lbs x 1 reps || Boards: 2 [*]385 lbs x 1 reps || Boards: 2 [*]395 lbs x 1 reps || Boards: 3 PR 2 board [*]405 lbs x 0 reps || Boards: 3 missed, got out of groove on the press and couldn't finish. Felt good enough I attacked it again... [*]405 lbs x 1 reps || Boards: 3 [PR 3 board
Comments: shirt on at 315, aiming for 385 off a 2B. Made easily. Carried on with 395-3b and 405-3b http://instagram.com/p/BFAc8ItCYdG Standing / Lying Dumbbell Triceps Extensions
|
|