Back at Deads

May 15, 2014
Noon

Still a bit hacky and full of boogers but good enough to pull. I left the rows off as we've got armwrestling practice tonight.

Another re-iteration; these round back pulls get TOUGH. They should build up a ton of thoracic strength.

Another thing I've noticed since going keto at the beginning of April is I hardly have any flatulence whereas before Marty and I would do our darndest with tandem blasts throughout the evening. Also I should be down to 249# this weekend I'm thinking. Started at 276# at the end of March.

Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
485 x 10 x 1r - 1.5 minute rests between sets

Round Back SLDL
295 x 3 x 8r

Simple Log Bar

May 14, 2014
Noon

Just another simple log bar workout. I'm thinking this routine might be pretty good. Kind of using Sullivan's with a tweak.

Warm-up
70% x 2. I'm thinking though of going to 2 x 4r or 4 x 4r like the M/O deadlift routine though. Add 5# per week.
80% 7 x 3r. Move up 5# per week until you hit 87-90% or fail at a rep then drop to 7 x 2r. When you fail a rep then drop to 7 x 1r for the next week. When you miss a single start again with a new 1RM to base the program off of.
70% x AMRAP add 5# per week. Push to get 8+ reps. If you fail at 8 redo this workout again next week.

12" Log Bar
90 x 3 x 5r
140 x 2
175 x 7 x 2r
140 x 12

World's Most Interesting Dog II

Back Squatting

May 12, 2014
Noon

I've been pretty sick the last few days and haven't done anything since last Wednesday. Still hacking quite a bit today and expectorating a lot of crap out of my lungs. Good time to squat :) Actually they felt really good today other than hitting my safety chains on my last set of front squats and losing the bar.

1) Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 5 x 3r

2) Front Squat
135 x 2
225 x 8, 8, 6

Bunch of Baby Inch picks between sets.

Two Cans Popped

Alley-Oop the Logbar

May 7, 2014
Noon

Quick logbar workout. Armwrestling tonight.

12" Logbar
90 x 3 x 5r
140 x 3
170 x 7 x 3r
140 x 8

Punching the Clock; Squats

May 5, 2014
Noon

Going to start just punching the clock for awhile with the squats. Woke up sick this morning with some kind of head and chest cold. A good sweat should help.

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
345 x 1
375 x 5 x 3r

2) Front Squat
45 x 3
135 x 3
225 x 3 x 5r

The World's Most Interesting Dog

Dips 'n Mitts

May 4, 2014
Afternoon

Gail was in the main training area so I decided to do dips rather than shoulder presses today. My back also got a little tweak during them so that coupled with the fatigue from Friday kept the chins feeling like crap so I left them out.

1) Dip
BW x 2 x 5r
+25 x 3
+50 x 3
+60 x 2
BW x 3 x 10r

2) Chins
BW x 2 x 5r

3) Towel Pronations
25 x 4 x 20r

4) DB Wrist Curl
85 x 3 x 20r

5) 2.5" Crusher HCWC
50 x 15, 15, 12

6) TTK Key Pinch
12.5 x 16, 15, 15

7) Knuckle Up BB Curls
Bar x 2 x 30r

Pull Week 3

May 2, 2014
Before Supper

I'm really liking the idea of all if these singles. It's giving me a really good opportunity to play with some different form tweaks. I'm thinking about throwing in just 5 singles at about 75% on my squat day just to keep reinforcing my form.

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
455 x 10 x 1r
505 x 1 - just for fun

Rounded Back SLDL
285 x 3 x 8r
Wow these really tax the thoracic area uncurling like that. Nice and slow.

Pendley Row - Tit point level
225 x 3 x 8r