Shawn
Full Member
Posts: 244
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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 PressComments: Feet up / Larsen press, to accommodate f**ky SIJ Chest-Supported RowSmith Machine Shoulder PressSquat2015-12-29 13:00 - Smolov Bench 1-2Bench PressComments: 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 RowSquatComments: Getting better. Still drifting right, away from my left hip, but at least these don't hurt. 2015-12-31 13:00 - Smolov Bench 1-3Bench PressSquatComments: Progress! lol Cable Seated Row2016-01-02 13:00 - Smolov Bench 1-4Bench PressSquatComments: Basically one-legged squats but we hit depth on some of these, so again, progress. Pull-UpSwimmingComments: 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 2-1Bench PressDeadliftSumo DeadliftWeighted Pull-UpComments: http://instagram.com/p/BAIaB8aCYSx 2016-01-06 13:00 - Smolov Bench 2-2Bench PressSquat2016-01-08 13:00 - Smolov Bench 2-3Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]205 lbs x 5 reps [*]255 lbs x 2 reps [*]265 lbs x 4 reps x7 [*]265 lbs x 6 reps
Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps x4
Comments: Progress! lol 2016-01-10 17:00 - Smolov 2-4Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]185 lbs, 245 lbs, 275 lbs x 3 reps [*]275 lbs x 3 reps x4 [*]280 lbs x 3 reps x4 [*]280 lbs x 4 reps
Squat [*]45 lbs x 10 reps [*]115 lbs, 185 lbs, 215 lbs x 5 reps [*]245 lbs x 5 reps x4
Pull-UpCurl [*]45 lbs, 65 lbs, 85 lbs, 105 lbs[PR], 95 lbs, 85 lbs, 75 lbs, 65 lbs x 5 reps [*]55 lbs, 45 lbs x 10 reps
Comments: Whole cluster as fast as I could change plates 2016-01-12 13:00 - Smolov 3-1Bench Press [*]45 lbs x 10 reps [*]115 lbs, 155 lbs, 195 lbs x 5 reps [*]245 lbs x 6 reps x5 [*]245 lbs x 10 reps
Pull-UpDeadlift [*]135 lbs, 225 lbs x 5 reps [*]315 lbs x 5 reps x3 [*]365 lbs, 405 lbs x 1 reps
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 3-2Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]195 lbs x 4 reps [*]245 lbs x 3 reps [*]257.5 lbs x 5 reps x5 [*]257.5 lbs x 10 reps
Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps x2
Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps x3
Pull-UpGood Morning2016-01-16 13:00 - Smolov 3-3Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]215 lbs x 5 reps [*]250 lbs x 4 reps [*]275 lbs x 4 reps x7 [*]275 lbs x 5 reps
Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]295 lbs x 3 reps
2016-01-18 13:00 - Smolov 3-4Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]195 lbs x 4 reps [*]235 lbs x 3 reps [*]275 lbs x 1 reps [*]290 lbs x 3 reps x8 [*]290 lbs x 2 reps x2
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 [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]295 lbs x 1 reps [*]315 lbs x 1 reps x2
Notes: Yay, done Smolov JR cycle! 2016-01-20 14:00 - squat daySquat [*]45 lbs x 10 reps [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]315 lbs x 3 reps [*]335 lbs x 1 reps [*]350 lbs x 1 reps
Comments: 45 & 135: one set of each with a blue band pulling left to help wake up left hip & glute Box SquatCurlHack SquatsMeet prep for Nationals begins about here: 2016-01-20 14:00 - squat daySquat [*]45 lbs x 10 reps [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]315 lbs x 3 reps [*]335 lbs x 1 reps [*]350 lbs x 1 reps
Comments: 45 & 135: one set of each with a blue band pulling left to help wake up left hip & glute Box SquatCurlHack Squats2016-01-23 13:00 - deadliftDeadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]325 lbs x 5 reps [*]375 lbs x 5 reps [*]425 lbs x 0 reps miss [*]395 lbs x 1 reps
Front Squat [*]95 lbs x 5 reps [*]145 lbs x 8 reps x3
Weighted Hyperextension [*]25 lbs x 10 reps [*]50 lbs x 10 reps x3
Curl [*]45 lbs x 5 reps [*]65 lbs x 1 reps [*]85 lbs x 1 reps [*]95 lbs x 1 reps [*]105 lbs x 1 reps
2016-01-25 13:00 - BenchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]185 lbs x 5 reps [*]215 lbs x 4 reps [*]245 lbs x 3 reps [*]275 lbs x 3 reps [*]305 lbs x 3 reps [*]315 lbs x 3 reps [PR] [*]275 lbs x 7 reps [*]135 lbs x 15 reps
Slingshot PressComments: Red Slingshot Pendlay Row2016-01-26 13:00 - swimmingSwimming2016-01-28 13:00 - squatsSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]205 lbs x 5 reps [*]255 lbs x 5 reps [*]295 lbs x 3 reps [*]335 lbs x 3 reps [*]365 lbs x 1 reps [*]315 lbs x 3 reps [*]225 lbs x 10 reps x3
Stiff-Leg Deadlift [*]45 lbs x 10 reps [*]135 lbs x 10 reps x3
2016-01-30 13:00 - benchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]225 lbs x 3 reps [*]245 lbs x 3 reps [*]265 lbs x 3 reps [*]285 lbs x 3 reps
Dumbbell Bench PressPendlay Row [*]135 lbs x 5 reps [*]185 lbs x 10 reps x3
Rope Triceps ExtensionEZ-Bar CurlMedicine Ball throwing [*]8 lbs 3 ft x 20 reps x5
Comments: Med ball: * 2-hand overhead throws * left & right hand puts * dribbling overhead against wall
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Shawn
Full Member
Posts: 244
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Post by Shawn on Mar 28, 2016 11:26:58 GMT -5
February: 2016-02-01 13:00 - deadliftsDeadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]315 lbs x 3 reps [*]365 lbs x 3 reps [*]405 lbs x 3 reps [*]405 lbs x 2 reps [*]405 lbs x 1 reps
Lying Leg Curl [*]45 lbs x 20 reps [*]45 lbs x 20 reps [*]45 lbs x 20 reps [PR]
2016-02-03 13:00 - pressingOverhead Press [*]45 lbs x 10 reps [*]85 lbs x 5 reps [*]115 lbs x 5 reps [*]145 lbs x 3 reps [*]165 lbs x 3 reps [*]197.5 lbs x 3 reps [*]207.5 lbs x 0 reps
Barbell Pin Press [*]135 lbs x 10 reps [*]225 lbs x 10 reps [*]275 lbs x 10 reps [*]275 lbs x 7 reps [*]225 lbs x 10 reps
Weighted Pull-Up [*]0 lbs x 10 reps [*]25 lbs x 10 reps [*]25 lbs x 10 reps [*]25 lbs x 10 reps [PR]
Rope Triceps Extension [*]80 lbs x 10 reps [*]80 lbs x 10 reps [*]80 lbs x 10 reps
Cable Row [*]50 lbs x 10 reps [*]50 lbs x 10 reps [*]50 lbs x 10 reps
2016-02-05 15:00 - SQUATSSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]315 lbs x 3 reps [*]345 lbs x 3 reps [*]370 lbs x 1 reps [*]385 lbs x 1 reps
Squat [*]225 lbs x 10 reps [*]225 lbs x 8 reps [*]225 lbs x 8 reps
2016-02-06 16:00 - Spotting / loading @ Brickhouse Challenge plus squat accessories Front Squat [*]95 lbs x 5 reps [*]135 lbs x 10 reps [*]135 lbs x 10 reps [*]135 lbs x 10 reps [*]135 lbs x 10 reps [*]135 lbs x 10 reps
Squat [*]45 lbs x 10 reps [*]135 lbs x 20 reps
Lying Leg Curl [*]45 lbs x 10 reps [*]45 lbs x 10 reps [*]45 lbs x 10 reps
Cardio (general)2016-02-08 10:00 - BenchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]235 lbs x 5 reps [*]270 lbs x 3 reps [*]300 lbs x 2 reps
Pendlay Row [*]135 lbs x 5 reps [*]205 lbs x 8 reps [*]205 lbs x 8 reps [*]205 lbs x 8 reps
Log Press [*]135 lbs x 5 reps [*]135 lbs x 5 reps [*]135 lbs x 5 reps
Hang Snatch [*]65 lbs x 3 reps [*]65 lbs x 3 reps [*]65 lbs x 3 reps [*]65 lbs x 3 reps [*]65 lbs x 3 reps [PR]
Overhead Squat [*]65 lbs x 5 reps [*]65 lbs x 5 reps [*]65 lbs x 5 reps
Dumbbell Bench Press [*]80 lbs x 10 reps [*]80 lbs x 10 reps [*]80 lbs x 10 reps
2016-02-12 15:00 - OHP and squatOverhead Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]115 lbs x 5 reps [*]135 lbs x 5 reps [*]155 lbs x 5 reps [*]175 lbs x 3 reps [*]195 lbs x 0 reps [*]185.3 lbs x 1 reps [*]185.3 lbs x 1 reps [*]185.3 lbs x 1 reps
Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]315 lbs x 5 reps
Snatch Grip Behind the Neck Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]115 lbs x 10 reps [*]115 lbs x 10 reps [*]115 lbs x 10 reps
Rest week before Nationals 2016-02-18 17:00 - CPU nationalsSquat [*]44.1 lbs x 10 reps [*]154.3 lbs x 5 reps [*]220.5 lbs x 3 reps [*]264.6 lbs x 2 reps [*]308.6 lbs x 2 reps [*]341.7 lbs x 1 reps [*]385.8 lbs x 1 reps [*]418.9 lbs x 1 reps [*]418.9 lbs x 0 reps
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 [*]44.1 lbs x 10 reps [*]154.3 lbs x 5 reps [*]198.4 lbs x 3 reps [*]198.4 lbs x 3 reps [*]242.5 lbs x 3 reps [*]281.1 lbs x 1 reps [*]297.6 lbs x 1 reps [*]319.7 lbs x 0 reps [*]319.7 lbs x 0 reps
Deadlift [*]154.3 lbs x 5 reps [*]264.6 lbs x 3 reps [*]308.6 lbs x 3 reps [*]352.7 lbs x 2 reps [*]385.8 lbs x 2 reps [*]418.9 lbs x 1 reps [*]440.9 lbs x 1 reps [*]474 lbs x 1 reps [*]496 lbs x 0 reps
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 stuffDuration: 1 hour Push Press [*]95 lbs x 5 reps [*]115 lbs x 3 reps [*]135 lbs x 3 reps [*]155 lbs x 2 reps [*]175 lbs x 1 reps [*]185 lbs x 1 reps [*]195 lbs x 1 reps [*]205 lbs x 1 reps [PR]
Log Press [*]155 lbs x 5 reps [*]155 lbs x 5 reps [*]155 lbs x 5 reps
Husafell Stone Carry [*]150 lbs 5 ft [*]150 lbs 5 ft [*]150 lbs 5 ft
Farmer's Walk [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft [*]225 lbs 30 ft
Comments: strongman wheelbarrow with various loads (up to 95lbs in kegs and 360lbs plates) Car Deadlift [*]400 lbs x 5 reps [*]400 lbs x 5 reps [*]400 lbs x 5 reps [PR]
Rack Pull (Below the Knee) [*]440 lbs x 3 reps [*]440 lbs x 3 reps [*]440 lbs x 3 reps
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 SquatsSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]245 lbs x 5 reps [*]295 lbs x 3 reps [*]335 lbs x 5 reps [*]335 lbs x 5 reps [*]335 lbs x 5 reps
Good Morning [*]45 lbs x 10 reps [*]115 lbs x 9 reps [*]115 lbs x 9 reps [*]115 lbs x 9 reps [*]115 lbs x 9 reps [*]115 lbs x 9 reps
One-Leg Leg Press [*]135 lbs x 20 reps [*]135 lbs x 20 reps [*]135 lbs x 20 reps [*]135 lbs x 20 reps [*]135 lbs x 20 reps [PR]
2016-02-24 18:00 - BenchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]145 lbs x 5 reps [*]205 lbs x 3 reps [*]245 lbs x 2 reps [*]275 lbs x 5 reps [*]275 lbs x 4 reps [*]275 lbs x 4 reps [*]275 lbs x 3 reps
Pendlay Row [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]205 lbs x 2 reps [*]235 lbs x 5 reps [*]205 lbs x 5 reps [*]205 lbs x 5 reps [*]205 lbs x 5 reps [*]205 lbs x 5 reps
Overhead Press [*]45 lbs x 10 reps [*]115 lbs x 9 reps [*]125 lbs x 7 reps [*]115 lbs x 9 reps [*]115 lbs x 7 reps [*]115 lbs x 8 reps [*]115 lbs x 7 reps
Pull-Up [*]9 reps [*]9 reps [*]9 reps [*]9 reps [*]9 reps [*]9 reps
2016-02-25 14:00 - deadliftsDeadlift [*]115 lbs x 5 reps [*]205 lbs x 5 reps [*]295 lbs x 3 reps [*]365 lbs x 2 reps [*]405 lbs x 5 reps [*]405 lbs x 5 reps [*]405 lbs x 5 reps
Comments: Full reset reps Speed Front Squat [*]45 lbs x 10 reps [*]135 lbs x 9 reps [*]135 lbs x 9 reps [*]135 lbs x 9 reps [*]135 lbs x 9 reps [*]135 lbs x 9 reps
Hanging Leg RaiseGood Morning [*]0 lbs x 20 reps [*]0 lbs x 20 reps [*]0 lbs x 20 reps [PR]
2016-02-26 18:30 - Bench shirtBench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 2 reps || Boards: 2 [*]225 lbs x 2 reps || Boards: 2 [*]275 lbs x 1 reps || Boards: 1 [*]275 lbs x 1 reps || Boards: 1 [*]315 lbs x 1 reps [*]335 lbs x 0 reps [*]315 lbs x 1 reps [*]315 lbs x 1 reps
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 SquatsSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]245 lbs x 5 reps [*]295 lbs x 3 reps [*]350 lbs x 4 reps [*]350 lbs x 4 reps [*]350 lbs x 4 reps
Good Morning [*]45 lbs x 10 reps [*]125 lbs x 7 reps [*]125 lbs x 7 reps [*]125 lbs x 7 reps [*]125 lbs x 7 reps [*]125 lbs x 7 reps [*]125 lbs x 7 reps [*]125 lbs x 7 reps
One-Leg Leg Press [*]160 lbs x 15 reps [*]160 lbs x 15 reps [*]160 lbs x 15 reps [*]160 lbs x 15 reps [*]160 lbs x 15 reps [*]160 lbs x 15 reps
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Shawn
Full Member
Posts: 244
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Post by Shawn on Mar 28, 2016 11:37:07 GMT -5
S'March 2016-03-02 19:00 - bench shirtBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 2 reps || Boards: 2 [*]315 lbs x 1 reps touch [*]335 lbs x 1 reps || Boards: 2 [*]350 lbs x 1 reps || Boards: 2 [PR] [*]365 lbs x 0 reps miss || Boards: 2 [*]315 lbs x 1 reps
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 [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]235 lbs x 4 reps x4
Overhead PressPull-Up2016-03-04 14:00 - Deadlifts ADeadlift [*]155 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps [*]315 lbs x 3 reps [*]365 lbs x 3 reps [*]425 lbs x 4 reps x3
Power CleanFront Squat [*]135 lbs x 5 reps [*]155 lbs x 7 reps x4
Notes: BRB gotta go do some work 2016-03-04 18:00 - front squats BFront SquatGlute Ham RaiseHanging Leg Raise2016-03-06 11:00 - OHPPush Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]135 lbs x 5 reps [*]165 lbs x 3 reps [*]195 lbs x 0 reps miss [*]185 lbs x 0 reps miss [*]165 lbs x 4 reps x4
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 [*]0 lbs x 5 reps [*]25 lbs x 5 reps [*]35 lbs x 5 reps [*]50 lbs x 8 reps [PR] [*]50 lbs x 4 reps
Comments: Cluster sets - doing a few, then resting with toes on a box, dropping down to dead hang, starting again. Dumbbell Bench Press [*]65 lbs x 8 reps [*]85 lbs x 7 reps x6
Dumbbell Kroc Row [*]85 lbs x 10 reps [*]100 lbs x 7 reps x6
2016-03-07 13:00 - W3 squatSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps [*]315 lbs x 2 reps [*]365 lbs x 1 reps [*]375 lbs x 4 reps [*]380 lbs x 4 reps x2 [*]135 lbs x 10 reps
Good MorningOne-Leg Leg PressStiff-Leg Deadlift2016-03-09 13:00 - bench shirtBench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps || Boards: 3 [*]315 lbs x 1 reps || Boards: 3 [*]335 lbs x 1 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 1 [PR] [*]335 lbs x 1 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 1 [*]225 lbs x 5 reps [*]275 lbs x 2 reps [*]275 lbs x 2 reps
Comments: Katana - 46, angled (from Harvey) up to 355-1B, switched to the blue 44 straight arm for another two reps. Pendlay Row [*]135 lbs x 5 reps [*]205 lbs x 4 reps [*]245 lbs x 3 reps x3
2016-03-10 14:00 - ohpOverhead Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]125 lbs x 5 reps [*]145 lbs x 3 reps [*]160 lbs x 5 reps x7
Pull-UpNotes: remaining volume work from last night's bench workout 2016-03-11 19:00 - DEADLIFT PARTYDeadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]365 lbs x 2 reps [*]405 lbs x 1 reps [*]435 lbs x 1 reps [*]455 lbs x 3 reps
Sumo Deadlift [*]225 lbs x 3 reps [*]315 lbs x 5 reps [*]405 lbs x 2 reps [*]425 lbs x 1 reps [*]445 lbs x 1 reps [*]465 lbs x 1 reps [*]475 lbs x 1 reps [*]485 lbs x 1 reps [*]315 lbs x 3 reps [*]335 lbs x 3 reps [*]355 lbs x 3 reps [*]375 lbs x 3 reps [*]395 lbs x 3 reps [*]405 lbs x 3 reps [*]425 lbs x 3 reps
Triples game 2016-03-12 16:00 - ref clinic & bench pressBench Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]132.3 lbs x 5 reps [*]176.4 lbs x 3 reps [*]220.5 lbs x 3 reps [*]275.6 lbs x 2 reps || Boards: 2 [*]286.6 lbs x 2 reps || Boards: 2 [*]286.6 lbs x 2 reps || Boards: 2
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 SquatsSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 3 reps [*]355 lbs x 5 reps x3
Leg Press [*]310 lbs x 20 reps x5 [*]270 lbs x 20 reps
SSB Good MorningGood MorningLying Leg Curl2016-03-16 18:00 - shirted benchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]255 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 2 reps || Boards: 2 [*]335 lbs x 1 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 1 [*]365 lbs x 1 reps || Boards: 1 [PR]
Pendlay Row [*]225 lbs x 5 reps [*]235 lbs x 5 reps x4
Snatch ShrugDumbbell Bench Press2016-03-18 14:00 - deadliftDeadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 3 reps [*]365 lbs x 3 reps [*]435 lbs x 0 reps miss [*]385 lbs x 5 reps x3
2016-03-20 13:00 - front squatsFront Squat [*]95 lbs x 5 reps [*]135 lbs x 5 reps [*]175 lbs x 5 reps [*]215 lbs x 5 reps [*]245 lbs x 5 reps [*]275 lbs x 5 reps
Close Grip Bench Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]135 lbs x 10 reps x2
(remaining work from deadlifts day prior) 2016-03-21 13:00 - bench pressBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]215 lbs x 5 reps [*]245 lbs x 5 reps [*]275 lbs x 5 reps [*]275 lbs x 3 reps [*]265 lbs x 4 reps
Overhead Press [*]45 lbs x 10 reps [*]135 lbs x 9 reps x4
Pull-UpRope Triceps ExtensionPendlay Row [*]95 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]235 lbs x 5 reps x3
2016-03-23 13:00 - squatsSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 3 reps [*]365 lbs x 5 reps x3
Good MorningLeg Press [*]180 lbs x 20 reps [*]270 lbs x 20 reps x4
2016-03-23 18:29 - shirted benchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]275 lbs x 2 reps [*]315 lbs x 3 reps || Boards: 2 [*]335 lbs x 2 reps || Boards: 2 [PR] [*]355 lbs x 1 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 1
Notes: Wasn't really feeling it. Just did handoffs and a few quick reps. 2016-03-25 13:00 - pin pressBarbell Pin Press [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]255 lbs x 5 reps [*]275 lbs x 5 reps [*]285 lbs x 4 reps [*]285 lbs x 3 reps [*]315 lbs x 5 reps x2
Comments: Dead presses off pins. Chest height up to 285, then 2in up for 315 Pendlay Row [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]215 lbs x 5 reps [*]245 lbs x 5 reps x2
2016-03-26 13:00 - front squatsFront Squat [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps x5 [*]225 lbs x 10 reps
Squat(matching deadlifts to follow on monday)
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Shawn
Full Member
Posts: 244
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Post by Shawn on Mar 28, 2016 17:49:41 GMT -5
2016-03-28 13:00 - deadlifts Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 5 reps [*]405 lbs x 2 reps [*]435 lbs x 2 reps
Low back felt terrible with these. Was about to give up when I remembered sumo deadlifts. Sumo Deadlift [*]405 lbs x 3 reps [*]425 lbs x 5 reps [*]435 lbs x 5 reps [*]435 lbs x 5 reps
And it turns out those went excellently. Front Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps
Paused Front SquatComments: 3 position (above parallel, hole, above parallel) pauses; 3 steamboats each
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Shawn
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Posts: 244
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Post by Shawn on Apr 1, 2016 0:08:27 GMT -5
2016-03-30 18:30 - bench shirtDuration: 2 hours Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]275 lbs x 1 reps [*]315 lbs x 2 reps || Boards: 2 shirt on [*]315 lbs x 2 reps || Boards: 2 [*]315 lbs x 2 reps || Boards: 2 [*]335 lbs x 1 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 2 [*]315 lbs x 5 reps || Boards: 1 [PR]
Dumbell Overhead Press [*]60 lbs x 5 reps [*]70 lbs x 5 reps [*]80 lbs x 5 reps [*]90 lbs x 1 reps
Comments: Single DB, left then right for listed reps Dumbbell CurlFace PullComments: lucky cats 2016-03-31 13:00 - squatsDuration: 1 hour 20 mins Squat [*]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 [*]375 lbs x 4 reps [*]380 lbs x 4 reps [*]385 lbs x 5 reps
Good Morning [*]115 lbs x 7 reps x4 [*]115 lbs x 8 reps x3
Leg Press [*]320 lbs x 15 reps x5 [*]320 lbs x 30 reps [PR]
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Shawn
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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 squatsSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]365 lbs x 1 rep [*]385 lbs x 4 reps x3
Incline Bench Press [*]115 lbs x 5 reps [*]135 lbs x 5 reps [*]155 lbs x 10 reps [*]165 lbs x 8 reps [*]165 lbs x 7 reps
Preacher Curl [*]45 lbs x 20 reps [*]65 lbs x 10 reps x4
Lying Leg Curl [*]80 lbs x 10 reps x2 [*]80 lbs x 30 reps
Comments: Single leg, 40lbs 2016-04-05 13:00 - 1-2 bench p-squatBench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]265 lbs x 3 reps x2 [*]265 lbs x 6 reps
Paused Squat [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]315 lbs x 3 reps x5 [*]315 lbs x 5 reps
Dumbbell Lateral RaiseDumbbell Seated Press [*]30 lbs x 15 reps x2 [*]30 lbs x 20 reps [PR]
Dumbbell Fly [*]25 lbs x 15 reps [*]20 lbs x 15 reps x2
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Post by Harv on Apr 5, 2016 15:48:42 GMT -5
Mr Sheiko Are you benching today? HH
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Shawn
Full Member
Posts: 244
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Post by Shawn on Apr 7, 2016 17:52:54 GMT -5
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.
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Shawn
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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-squatBench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]265 lbs x 3 reps x2 [*]265 lbs x 6 reps
Paused Squat [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]315 lbs x 3 reps x5 [*]315 lbs x 5 reps
Dumbbell Lateral RaiseDumbbell Seated Press [*]30 lbs x 15 reps x2 [*]30 lbs x 20 reps [PR]
Dumbbell Fly [*]25 lbs x 15 reps [*]20 lbs x 15 reps x2
2016-04-06 13:00 - 1-3 def-deadlift benchSumo Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 5 reps [*]370 lbs x 4 reps x2 || Deficit: 3 ins [*]370 lbs x 10 reps || Deficit: 3 ins
Speed Bench PressPull-UpWeighted Hyperextension [*]25 lbs x 15 reps [*]25 lbs x 10 reps x2
Dumbbell Rear Delt Fly [*]10 lbs x 15 reps [*]10 lbs x 10 reps x4
2016-04-07 13:00 - 1-4 ss-bench p-deadliftSlingshot Bench Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]280 lbs x 4 reps x2 [*]280 lbs x 8 reps
Comments: red slingshot Sumo Paused Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]255 lbs x 1 reps [*]295 lbs x 3 reps x6 [*]295 lbs x 10 reps [PR]
Incline Bench Press [*]135 lbs x 10 reps x4 [*]135 lbs x 8 reps
Cable Incline Triceps ExtensionBodyweight Dip
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Shawn
Full Member
Posts: 244
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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-benchDuration: 1 hour 30 mins Front Squat [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]185 lbs x 4 reps [*]215 lbs x 3 reps [*]245 lbs x 2 reps [*]265 lbs x 4 reps x2 [*]265 lbs x 8 reps [PR]
Close Grip Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]200 lbs x 10 reps x3 [*]200 lbs x 12 reps [PR]
Stiff-Leg Deadlift [*]135 lbs x 5 reps [*]205 lbs x 10 reps x4
Barbell LungeComments: 1 set reverse, 3 sets side-to-side Lat PulldownFive 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.
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Shawn
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Posts: 244
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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-benchSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]365 lbs x 2 reps [*]405 lbs x 3 reps x3 [*]405 lbs x 5 reps
Incline Bench Press [*]135 lbs x 8 reps [*]155 lbs x 8 reps [*]165 lbs x 8 reps x3
EZ-Bar CurlBack at it after two days off and feeling good. Heaviest squat sets since before Westerns, and within 20lbs to my best 5RM.
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Shawn
Full Member
Posts: 244
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Post by Shawn on Apr 12, 2016 17:50:47 GMT -5
2016-04-12 13:00 - 2-2A p-squatsPaused Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]340 lbs x 2 reps x5 [*]340 lbs x 8 reps [PR]
Dumbbell Seated PressDumbbell Rear Delt FlyFollowed by two lunches and then back in the evening for shirted bench...
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Shawn
Full Member
Posts: 244
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Post by Shawn on Apr 12, 2016 23:05:23 GMT -5
2016-04-12 18:00 - 2-2B bench shirtBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]195 lbs x 4 reps [*]225 lbs x 3 reps [*]255 lbs x 3 reps [*]275 lbs x 3 reps [*]315 lbs x 3 reps || Boards: 2 shirt on [*]340 lbs x 2 reps || Boards: 2 [*]360 lbs x 1 reps || Boards: 2 [*]365 lbs x 1 reps || Boards: 1
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)
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Shawn
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Posts: 244
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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 & benchDuration: 1 hour 30 mins Sumo Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]395 lbs x 3 reps x3 || Deficit: 2.5 ins [*]395 lbs x 8 reps || Deficit: 2.5 ins [PR]
Bench PressComments: (no leg drive) Pull-UpWeighted HyperextensionDumbbell Rear Delt Fly
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Shawn
Full Member
Posts: 244
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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-deadliftDuration: 1 hour 30 mins Slingshot Press [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]205 lbs x 4 reps [*]255 lbs x 3 reps [*]295 lbs x 3 reps x3 [*]295 lbs x 8 reps [PR]
Comments: red slingshot Sumo Paused Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 2 reps x7 [*]320 lbs x 10 reps [PR]
Wide Grip Incline Bench Press [*]135 lbs x 10, 8, 12 reps
Cable Triceps Extension [*]90 lbs x 10, 12,15 reps
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