Shawn
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Post by Shawn on Jul 22, 2016 17:03:38 GMT -5
I lied. I still haven't come to terms with it. 2016-07-22 13:00 - W2 SSB squatSSB Paused Squat [*]30 lbs x 10 reps [*]120 lbs x 5 reps [*]210 lbs x 5 reps [*]300 lbs x 4 reps x4
Pull-UpSquat [*]315 lbs x 3 reps [*]360 lbs x 5 reps x3
Close grip Row [*]170 lbs x 12 reps x3[PR 10+rm]
One-Leg Leg Press
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Post by McLifter on Jul 23, 2016 16:50:10 GMT -5
I know you are under Mathew's tutelage now but for the low back consider doing Hyperextensions regularly &/or Reverse Hypers to help strengthen the area and to flush it out after the heavier workouts.
Brock
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Shawn
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Post by Shawn on Jul 26, 2016 10:12:44 GMT -5
I'm not including stretching and recovery in the logs, but I'm rolling and doing toe touches after days like that, and I've got good mornings programmed along with squats. Low back muscles feel pretty good lately, if a little bit tired.
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Shawn
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Post by Shawn on Jul 26, 2016 10:22:30 GMT -5
2016-07-25 13:00 - W3 HB squat volume /sumoHigh-bar Squat [*]135 lbs, 225 lbs x 5 reps [*]315 lbs x 1 reps [*]315 lbs x 11 reps @ 8 [PR 10+] [*]315 lbs x 8 reps x2 @ 7.5, 7
Paused Bench Press [*]95 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]215 lbs x 7 reps x 4 @ 7, 7.5, 7, 7
Sumo Deadlift [*]225 lbs x 5 reps [*]315 lbs x 5 reps [*]405 lbs x 1 reps [*]435 lbs x 6 reps x3 @ 8.5, 7.5, 7
Chin-UpDumbbell Bench Press [*]65 lbs x 12 , 15, 14 reps @ 8 RPE target
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Shawn
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Post by Shawn on Jul 28, 2016 13:11:12 GMT -5
2016-07-27 13:00 - HB squat; equipped benchDuration: 1.5 hours High-bar Squat [*]135 lbs, 225 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 1 rep [*]335 lbs x 7 reps @ 7 [*]335 lbs x 6 reps x3 @ 7, 7, 8
Pendlay Row [*]135 lbs x 5 reps [*]175 lbs x 8 reps x4 @ 7, 6, 6, 7
Good Morning [*]165 lbs x 10, 8, 10 reps @ 8 [PR]
Comments: Lower weight and go deeper next week Dumbbell Fly [*]40 lbs x 10 reps @ 8 [*]15 lbs x 10 reps x3
Dumbbell Rear Delt FlyEvening bench session: Equipped Bench Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps [*]325 lbs x 3 reps @ 7 || Boards: 2 < shirt on [*]345 lbs x 3 reps @ 8 || Boards: 2 [*]365 lbs x 2.75 reps @ 10+ || Boards: 2
Comments: Floating pauses without boards. 365 #2 was shaky, , #3 was overly ambitious.
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Shawn
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Posts: 244
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Post by Shawn on Jul 28, 2016 15:35:46 GMT -5
2016-07-28 13:00 - W3 Incline bench, DBsIncline Bench Press [*]45 lbs x 10 reps [*]115 lbs, 165 lbs x 5 reps [*]180 lbs x 5 reps x4 @ 7, 8, 8, 9
Dumbbell Fly [*]40 lbs x 8 reps x2 @ 8 [*]40 lbs x 10 reps @ 8.5 [PR 10rm]
Dumbbell Press [*]35 lbs x 15, 16, 20 reps @ 7.5 [PR 20rm]
EZ-Bar Curl [*]55 lbs x 10 reps [*]90 lbs x 10 reps @ 8 [*]90 lbs x 8 reps x2 @ 7.5
Rope Triceps Extension [*]100 lbs x 15 reps [*]120 lbs x 15 reps x2
Face PullComments: Pin in 11th weight whatever that works out to Band Pull ApartComments: Grey doubled Catching up the assistance work that was shuffled off Tues & Weds scheduled programming. Feeling great considering benching last night plus all my laundry list of stressors this week.
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Shawn
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Post by Shawn on Jul 29, 2016 16:01:09 GMT -5
GUYS I HAVE RENTERS I CAN NOT DIE OF STRESS NOW OMG. 2016-07-29 13:00 - W3 SSB squatPaused SSB Squat [*]30 lbs, 120 lbs, 210 lbs x 5 reps [*]305 lbs x 4 reps x4 @ 8, 7, 8, 8.5
Pull-UpSquat [*]315 lbs x 3 reps [*]365 lbs x 5 reps x3 @ 8, 7, 8.5
Bent Over Row [*]175 lbs x 12 reps x3[PR]
One-Leg Leg PressAlternating legs, from bottom.
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Shawn
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Posts: 244
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Post by Shawn on Aug 2, 2016 11:58:26 GMT -5
2016-07-30 13:00 - DLStiff-Leg Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps || Deficit: 2 ins [*]285 lbs x 3 reps x3 || Deficit: 2 ins
Floor Press [*]135 lbs x 5 reps [*]185 lbs x 4 reps [*]205 lbs x 1 reps [*]225 lbs x 3 reps x6 @ 7-7.5
Sumo Block Pulls (Below The Knee) [*]225 lbs x 3 reps [*]315 lbs x 3 reps [*]405 lbs x 3 reps [*]475 lbs x 3 reps x3 @ 8-7 [PR]
Comments: Misloaded 10 extra lbs on left side. Paused Close Grip Bench Press [*]135 lbs x 5 reps [*]185 lbs x 3 reps [*]225 lbs x 3 reps x4 @ 6-7
Curl [*]85 lbs x 12 reps [*]85 lbs x 12 reps [*]85 lbs x 12 reps
2016-08-01 13:00 - Wk4 HB squatsHigh-bar Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]330 lbs x 10 reps @ 8 [PR] [*]330 lbs x 8 reps x 2 @ 7
Paused Bench Press [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]205 lbs x 5 reps [*]225 lbs x 7 reps x5 @ 7-8 [PR]
Sumo Deadlift [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]315 lbs x 3 reps [*]405 lbs x 2 reps [*]445 lbs x 6 reps x3 @ 7, 8, 10
Comments: Hitched the last rep of the last set . Also no chalk in the Tone Zone so strapped up. Chin-UpDumbbell Bench Press [*]75 lbs x 4: 12, 10, 8, 6 reps @ 8
Dumbbell FlyDumbbell Rear Delt Fly
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Shawn
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Posts: 244
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Post by Shawn on Aug 2, 2016 15:53:26 GMT -5
2016-08-02 13:00 - W4 HB squat, Inc benchHigh-bar Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]350 lbs x 6 reps x5 @ 8, 9, 7, 9, 8
Incline Bench Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps @ 8 [*]185 lbs x 4 reps @ 10 [*]165 lbs x 5 reps x3 @ 8
Good MorningComments: Switching back to low bar, heels elevated, deep. Pendlay Row [*]135 lbs x 5 reps [*]185 lbs x 8 reps x4 @ 7-8
Dumbbell Fly [*]40 lbs x 6 reps, 8 reps, 5 reps @ 8
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Shawn
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Posts: 244
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Post by Shawn on Aug 4, 2016 10:47:27 GMT -5
2016-08-04 18:30 - equipped benchDuration: 2 hours CurlBench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps
Equipped Bench Press [*]315 lbs x 3 reps @ 7 || Boards: 3 [*]335 lbs x 3 reps @ 7 || Boards: 2 [*]345 lbs x 3 reps @ 7 || Boards: 1 [*]345 lbs x 1 reps @ 8 [*]355 lbs x 1 reps @ 8 [*]365 lbs x 1 reps @ 9
Comments: Shirt on here. Transitioning to touching chest all top sets to practice last few inches of ROM. Freshly washed shirt, had to pull 345 & 355 down and they got a bit off the bubble. 365 moved nicely again. EZ-Bar Curl [*]85 lbs x 10, 12, 9 reps @ 7.5
Dumbbell Press [*]35 lbs x 20, 22, 15 reps
Rope Triceps Extension [*]130 lbs x 14, 12, 10 reps
Band Pull Apart
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Post by harvey on Aug 4, 2016 14:29:16 GMT -5
Shawn You forgot to mention that the easy curls were done wearing a bench shirt! HH
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Shawn
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Posts: 244
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Post by Shawn on Aug 4, 2016 14:35:43 GMT -5
Hah! Yeah that was nice. It took any front-back elbow travel out, like those weider biceps curl bows
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Shawn
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Post by Shawn on Aug 5, 2016 13:05:38 GMT -5
2016-08-04 13:00 - SquatsSSB Squat [*]30 lbs, 120 lbs, 210 lbs x 5 reps [*]300 lbs x 4 reps [*]315 lbs x 4 reps x4 @ 8-7-7-8 RPE
Squat [*]315 lbs x 3 reps [*]365 lbs x 6 reps x3 @ 7-8-7 RPE
Pull-UpBent Over Row [*]135 lbs x 5 reps [*]185 lbs x 12 reps x3 @ 7-8RPE[PR]
2016-08-05 13:00 - deadliftsStiff-Leg Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps || Deficit: 2 ins [*]305 lbs x 8 reps @ 10 || Deficit: 2 ins [PR] [*]295 lbs x 8 reps x2 @ 8 || Deficit: 2 ins
Floor Press [*]135 lbs x 5 reps [*]205 lbs x 4 reps @ 6.5 [*]250 lbs x 3 reps x6 @ 7.5-8.5RPE
Paused Close Grip Bench Press [*]235 lbs x 4 reps @ 8 x4 [*]235 lbs x 3.5 reps @ 10 [PR]
its been a while since I had the privilege of using the deadlift jack to unload from bench press Sumo Block Pulls (Below The Knee) [*]405 lbs x 3 reps [*]475 lbs x 3 reps x6 @ 7-8RPE
Notes: I still owe abs and biceps. Going to throw some kettlebell around this evening to loosen up for Highland on Saturday, and do some curls.
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Shawn
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Post by Shawn on Aug 9, 2016 0:32:27 GMT -5
Insert highland throwing stuff from Saturday @ Folklorama. TLDR: added 2' to my sheaf for 18', L hammer about the same, strong heavy hammer, still terrible WFD, WOB cleared 10 easy this time, just missed 11. Picked the caber, so that's progress too. Need to check my stone puts. 2016-08-08 09:00 - Wk5 squatsHigh-bar Squat [*]45 lbs x 5 reps [*]45 lbs x 5 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]365 lbs x 1 reps [*]405 lbs x 5 reps @ 8 [PR] [*]385 lbs x 5 reps @ 7 [*]385 lbs x 5 reps @ 7
Paused Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]255 lbs x 4 reps @ 8 [*]255 lbs x 4 reps @ 8 [*]255 lbs x 4 reps @ 8
Sumo Deadlift [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 3 reps [*]455 lbs x 2 reps [*]500 lbs x 2 reps @ 8.5 [*]500 lbs x 2 reps @ 9.5 [PR]
Dumbbell Bench PressDumbbell Rear Delt Fly [*]15 lbs x 15 reps [*]15 lbs x 15 reps [*]15 lbs x 15 reps
Dumbbell Fly [*]15 lbs x 10 reps [*]15 lbs x 10 reps [*]15 lbs x 10 reps
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Post by Harvey on Aug 9, 2016 10:14:19 GMT -5
Are you coming tonight and wearing your kilt and bench shirt? HH
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