March 23, 2019
Before Supper
Week 7. 1st standing press of the year. Needs some work again. Gave my low back a good crunch with my last rep with the D-ball yesterday. I think I just opened up what was tight and seized up.... I think.
Standing Press wu to
155/175/185/205/225 x 2r
245 x f/1r - wrap sprung and threw me off
Spoto Bench wu to 117.5k x 6 x 4r
MYO Dip 280.4 x 12-6 x 3r
Saturday, March 23, 2019
Friday, March 22, 2019
Posterior Deload
March 22, 2019
Before Supper
Posterior deload. Weather was nice so I wanted to go outside to play. Grabbed my 225# D-ball and walked it from inside the garage to the platform by the house. Did 10 picks and a couple shoulders. Good enough for a deload day.
Before Supper
Posterior deload. Weather was nice so I wanted to go outside to play. Grabbed my 225# D-ball and walked it from inside the garage to the platform by the house. Did 10 picks and a couple shoulders. Good enough for a deload day.
Wednesday, March 20, 2019
W5 Bench
March 20, 2019
Before Supper
Week 5. Elbows are feeling really tight.
Plate W x 3 x 30r
Bench Press wu to 128.5k (129.55k) x 4 x 4r
Bench Press w/SS 152.5k x 3 x 3r
Meadows Row 100# x 4 x 10r
Before Supper
Week 5. Elbows are feeling really tight.
Plate W x 3 x 30r
Bench Press wu to 128.5k (129.55k) x 4 x 4r
Bench Press w/SS 152.5k x 3 x 3r
Meadows Row 100# x 4 x 10r
Tuesday, March 19, 2019
W6 Squat
March 19, 2019
Before Supper
Week 6. Really noticing my elbows being tight to get into squat position now that the grip work is ramping up.
Squat wu to 176.5k x 5 x 3r
Manta Ray Squat 70k x 3, 120k x 3 - nope. Stopped there. Bad pain in my neck from the thing and the squats were still really light. Back on the shelf. Maybe someday someone else will use it.
Seated Band Leg Curl 3 x 20r
15mm Choked 154# Gripper x 8 x 1r force closed some with the left
Before Supper
Week 6. Really noticing my elbows being tight to get into squat position now that the grip work is ramping up.
Squat wu to 176.5k x 5 x 3r
Manta Ray Squat 70k x 3, 120k x 3 - nope. Stopped there. Bad pain in my neck from the thing and the squats were still really light. Back on the shelf. Maybe someday someone else will use it.
Seated Band Leg Curl 3 x 20r
15mm Choked 154# Gripper x 8 x 1r force closed some with the left
Monday, March 18, 2019
W6 Squat
March 18, 2019
Noon
DO Axle Holds wu to 293 x 6/2/6/3/5/ 1 - need to repeat. Might be yesterday's sidewinder and holds affecting it.
Pony Clamp Pinching/Slow/Paused 30/30/20
Sidewinder
Before Supper
Week 6
Squat wu to 175k x 5 x 3r
Noon
DO Axle Holds wu to 293 x 6/2/6/3/5/ 1 - need to repeat. Might be yesterday's sidewinder and holds affecting it.
Pony Clamp Pinching/Slow/Paused 30/30/20
Sidewinder
Before Supper
Week 6
Squat wu to 175k x 5 x 3r
Sunday, March 17, 2019
Misc Grip
March 17, 2019
Morning
Sidewinder for a few sets to a good pump.
Evening
Dan Reinard DO training. Rest just long enough to change plates. Used a TPB. Going to start doing these and using the sidewinder multiple times a week. My DO barbell grip has dropped significantly.
Smooth 70/90/110/120/140k x 6s, 160kx 3s
P 160k x 3s
RP 160k x 6s
MRP 170k x -
Full 170k x 5 x ~6s
Morning
Sidewinder for a few sets to a good pump.
Evening
Dan Reinard DO training. Rest just long enough to change plates. Used a TPB. Going to start doing these and using the sidewinder multiple times a week. My DO barbell grip has dropped significantly.
Smooth 70/90/110/120/140k x 6s, 160kx 3s
P 160k x 3s
RP 160k x 6s
MRP 170k x -
Full 170k x 5 x ~6s
Saturday, March 16, 2019
W7 Bench Assistance
March 2, 2019
Afternoon
Week 7. To lazy to set up the Saxon Bar. Set up originally with the Flask but terminated after a couple of singles of 78.05k. The width wasn't feeling good at all. Brought out the Euro and it felt really good but I was losing hide on every heavyish set. Need to get training it again to toughen up for the comp. Next week with the dips I'll start with just triples I think and work at 6 sets. Took 15 second (watch timed) rests.
Spoto Bench wu to 117.5k x 6 x 4r
Euro 2HP wu to 86.9k x 1/1/1/1/2 - 66.9k x 5r
MYO Dips 280.4 x 12-4-4-3-3 (26r)
Afternoon
Week 7. To lazy to set up the Saxon Bar. Set up originally with the Flask but terminated after a couple of singles of 78.05k. The width wasn't feeling good at all. Brought out the Euro and it felt really good but I was losing hide on every heavyish set. Need to get training it again to toughen up for the comp. Next week with the dips I'll start with just triples I think and work at 6 sets. Took 15 second (watch timed) rests.
Spoto Bench wu to 117.5k x 6 x 4r
Euro 2HP wu to 86.9k x 1/1/1/1/2 - 66.9k x 5r
MYO Dips 280.4 x 12-4-4-3-3 (26r)
Friday, March 15, 2019
W5 Deads
March 15, 2019
Before Supper
W5 Deads. Low back still pumped from squatting on Wednesday. Wearing my new Nano 2.0's. Feel good. Large toe box. Also trying some Vikn chalk. So far, so good. Might edge out FrictionLabs and Spider Chalk.
Harness Front Squat wu to 117k x 2 x 5r
Deadlift wu to 430 x 5 x 3r
MYO Bodyweight Row-Feet Up 10-3-3-3-3-2-2
DO Thumbless BB Holds
120/140/150k x 6s - not a good day for these.
Before Supper
W5 Deads. Low back still pumped from squatting on Wednesday. Wearing my new Nano 2.0's. Feel good. Large toe box. Also trying some Vikn chalk. So far, so good. Might edge out FrictionLabs and Spider Chalk.
Harness Front Squat wu to 117k x 2 x 5r
Deadlift wu to 430 x 5 x 3r
MYO Bodyweight Row-Feet Up 10-3-3-3-3-2-2
DO Thumbless BB Holds
120/140/150k x 6s - not a good day for these.
Wednesday, March 13, 2019
Squat/Bench
March 13, 2019
Afternoon
Got the blerch. Another combo day. Ibuprofen and at 'er. Trying some Friction Labs Chalk today. Feels alright.
Squat wu to 166k x 5 x 5r
DO Axle Holds wu to 290 x 6 x 6s
Bench Press wu to 123.5k x 4 x 5r
Afternoon
Got the blerch. Another combo day. Ibuprofen and at 'er. Trying some Friction Labs Chalk today. Feels alright.
Squat wu to 166k x 5 x 5r
DO Axle Holds wu to 290 x 6 x 6s
Bench Press wu to 123.5k x 4 x 5r
Saturday, March 9, 2019
W4 Deads, W6 Bench Assistance
March 9, 2019
Afternoon
Week 4 Deads/Week 6 Bench Assistance
Front Squat Harness wu to 121k x 2 x 5r
Deadlift wu to 525 x 2r
Spoto Bench wu to 115k x 6 x 4r
Afternoon
Week 4 Deads/Week 6 Bench Assistance
Front Squat Harness wu to 121k x 2 x 5r
Deadlift wu to 525 x 2r
Spoto Bench wu to 115k x 6 x 4r
Thursday, March 7, 2019
Saxon Bar
March 7, 2019
Before Supper
Figured I'd write my warm-up sets if anyone is interested.
Saxon Bar 2HP
155 x 2 x 3r
175 x 3r
185 x 2r
190 x 1r
195 x 1r
200 x 3/3/3/3 to 160 x 11r
Before Supper
Figured I'd write my warm-up sets if anyone is interested.
Saxon Bar 2HP
155 x 2 x 3r
175 x 3r
185 x 2r
190 x 1r
195 x 1r
200 x 3/3/3/3 to 160 x 11r
Wednesday, March 6, 2019
W3 Bench
March 6, 2019
Before Supper
Week 3. That stomping yesterday sure smoked my quads and hamstrings!
Plate W's x 3 x 27r
Bench Press wu to 128.5k x 5 x 3r
Bench Press w/SS 150k x 3 x 3r
CS Row 230 x 3 x 12r
Chain Fly 3c x 3 x 13r
Before Supper
Week 3. That stomping yesterday sure smoked my quads and hamstrings!
Plate W's x 3 x 27r
Bench Press wu to 128.5k x 5 x 3r
Bench Press w/SS 150k x 3 x 3r
CS Row 230 x 3 x 12r
Chain Fly 3c x 3 x 13r
Tuesday, March 5, 2019
Axle
March 5, 2019
Evening
Goobers 3rd birthday so time was tight. Did some heavy ice/snow shovel WOD, then stomped off 3-4" of ice off of about 15 steps and a landing at goobers.
DO Axle Holds wu to 288 x 6 x 6s
Evening
Goobers 3rd birthday so time was tight. Did some heavy ice/snow shovel WOD, then stomped off 3-4" of ice off of about 15 steps and a landing at goobers.
DO Axle Holds wu to 288 x 6 x 6s
Monday, March 4, 2019
W4 Squat
March 4, 2019
Before Supper
Week 4. Rushed through. I'll do my axle holds tomorrow at lunch. Have a appointment in the city to get to tonight.
Squat wu to 181k x 5 x 3r
Seated Band Leg Curl Avr x 3 x 16r
Crunch x 3 x 16r
Before Supper
Week 4. Rushed through. I'll do my axle holds tomorrow at lunch. Have a appointment in the city to get to tonight.
Squat wu to 181k x 5 x 3r
Seated Band Leg Curl Avr x 3 x 16r
Crunch x 3 x 16r
Saturday, March 2, 2019
W5 Bench Assistance
March 2, 2019
Afternoon
Week 5
Plate W x 3 x 28r
Spoto Bench wu to 112.5k x 6 x 4r
Seated DB Press 55e x 3 x 10r
Hornetop Lifts
28/38/48k x 3r
52.9k x 3 x 3r
55.4/57.5/60/61 x 1r
Vast improvement over where I tried it last week. 61k I tried again but I think the reps have taken their toll. At least I know I can continue with reps and know how they translate to a 1RM for the following weeks.
Afternoon
Week 5
Plate W x 3 x 28r
Spoto Bench wu to 112.5k x 6 x 4r
Seated DB Press 55e x 3 x 10r
Hornetop Lifts
28/38/48k x 3r
52.9k x 3 x 3r
55.4/57.5/60/61 x 1r
Vast improvement over where I tried it last week. 61k I tried again but I think the reps have taken their toll. At least I know I can continue with reps and know how they translate to a 1RM for the following weeks.
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