May 29, 2019
Evening
One Handed Axle Snatch
83 x 1/2/3r
93 x 3 x 1/2/3r
DO Axle Deads
173/263/283 x 2r
DO Axle C+P
173 x 5r
Wednesday, May 29, 2019
Tuesday, May 28, 2019
W5 Bench
May 28, 2019
Before Supper
Week 5
Accidentally did my warmups to a triple with 118 before the work. Oh well. Felt good.
Pullaparts
Bench Press wu to 118k x 5 x 5r
CS T-bar Row 90 x 3 x 10r
Pallof Press x 3 x 15r
KB BuP's 24k x 11/2 - somethings fried. Terminate.
Damn my heel is sorer today than yesterday.
Before Supper
Week 5
Accidentally did my warmups to a triple with 118 before the work. Oh well. Felt good.
Pullaparts
Bench Press wu to 118k x 5 x 5r
CS T-bar Row 90 x 3 x 10r
Pallof Press x 3 x 15r
KB BuP's 24k x 11/2 - somethings fried. Terminate.
Damn my heel is sorer today than yesterday.
Monday, May 27, 2019
W5 Squat
May 27, 2019
Before Supper
Week 5. Stopping combining main lift onto the same day. Makes the session too long with all of the warming up.
Also got my air bike today and put it together.
With the elbow strain I get from getting into position with a power bar I'm thinking I may go to my bow bar or cambered bar.
I also think I bruised my right heel doing those snatches on Saturday.
Squat wu to 168k x 5 x 5r long pause last rep
GHR x 3 x 8r
Pull-up McGill (281) x 7 x 1r
Air Bike 15/45 x 1.7 dist, 56 cal, 426 watt, 33 speed
I'm guessing my average and peak bpm was on there too but I didn't see it before the screen blacked out. From what I saw I was hitting 164 or so during the work.
Before Supper
Week 5. Stopping combining main lift onto the same day. Makes the session too long with all of the warming up.
Also got my air bike today and put it together.
With the elbow strain I get from getting into position with a power bar I'm thinking I may go to my bow bar or cambered bar.
I also think I bruised my right heel doing those snatches on Saturday.
Squat wu to 168k x 5 x 5r long pause last rep
GHR x 3 x 8r
Pull-up McGill (281) x 7 x 1r
Air Bike 15/45 x 1.7 dist, 56 cal, 426 watt, 33 speed
I'm guessing my average and peak bpm was on there too but I didn't see it before the screen blacked out. From what I saw I was hitting 164 or so during the work.
Saturday, May 25, 2019
Futzing
May 25, 2019
Afternoon
One Armed Axle Snatch
83 x 1/2/3
93 x 2 x 1/2/3
Tagged myself under the kneecap on a rep. That stings.
220# D-Ball Shouldering
Afternoon
One Armed Axle Snatch
83 x 1/2/3
93 x 2 x 1/2/3
Tagged myself under the kneecap on a rep. That stings.
220# D-Ball Shouldering
Wednesday, May 22, 2019
W6 Press
May 22, 2019
Before Supper
Week 6. Felt very good today. Seems like I'm getting used to wearing these Oly shoes a bit.
Push Press wu to 225 x 9 x 1r
BB Strict Press 175 x 5 x 5r, 4r
BB Row 235 x 3 x 10r
Before Supper
Week 6. Felt very good today. Seems like I'm getting used to wearing these Oly shoes a bit.
Push Press wu to 225 x 9 x 1r
BB Strict Press 175 x 5 x 5r, 4r
BB Row 235 x 3 x 10r
Tuesday, May 21, 2019
W4 Deads
May 21, 2019
Before Supper
Week 4
Elliptical 10 min, 1085 strides, 125 cal
Paused Deadlifts
DO to 405
425 x 5 x 3r
KB BuP's 24k x 3 x 8r
Pallof Press 3 x 15r
Before Supper
Week 4
Elliptical 10 min, 1085 strides, 125 cal
Paused Deadlifts
DO to 405
425 x 5 x 3r
KB BuP's 24k x 3 x 8r
Pallof Press 3 x 15r
Sunday, May 19, 2019
W4 Squat/Bench Finally
May 19, 2019
Afternoon
Week 4. Lazy last week and didn't do anything other than to pick up my new Row machine last Sunday. Back at it. Better narrow up the thicker bits so I ordered a air bike as well. Might ruck later or tomorrow for sure.
Elliptical
15:00
1544 strides
165 cal
Squat wu to 186k(187.5k) x 5 x 3r
Bench Press wu to 129k(130k) x 5 x 3r
Z-Press MYO 52.5k x 12-4-4 degrading too much to continue.
CS T-bar Row +45/90/135/135/115 x 5r
First time getting to play with this. Might hook up a mini band for a bit more work.
Afternoon
Week 4. Lazy last week and didn't do anything other than to pick up my new Row machine last Sunday. Back at it. Better narrow up the thicker bits so I ordered a air bike as well. Might ruck later or tomorrow for sure.
Elliptical
15:00
1544 strides
165 cal
Squat wu to 186k(187.5k) x 5 x 3r
Bench Press wu to 129k(130k) x 5 x 3r
Z-Press MYO 52.5k x 12-4-4 degrading too much to continue.
CS T-bar Row +45/90/135/135/115 x 5r
First time getting to play with this. Might hook up a mini band for a bit more work.
Saturday, May 11, 2019
Friday, May 10, 2019
W3 Assistance
May 10, 2019
Before Supper
Week 3
SSB Squat w/2 Chains per Side
wu to 115k +2c x 3 x 10r
Band GM's x 3 x 15r - squeeze dem glutes
Reverse Band Bench wu to 110k x 10/10/9-1
First set was on hole 20 and barely let off anything at the bottom. Switched to 21. I knew I should've wrote that down last week...
Before Supper
Week 3
SSB Squat w/2 Chains per Side
wu to 115k +2c x 3 x 10r
Band GM's x 3 x 15r - squeeze dem glutes
Reverse Band Bench wu to 110k x 10/10/9-1
First set was on hole 20 and barely let off anything at the bottom. Switched to 21. I knew I should've wrote that down last week...
Thursday, May 9, 2019
W5 Press
May 9, 2019
Before Supper
Week 5. 21'C outside. Noice!
Push Press wu to 225 x 8 x 1r
Strict Press 175 x 4 x 5r, 2 x 4r
BB Row 225 x 3 x 12r
Before Supper
Week 5. 21'C outside. Noice!
Push Press wu to 225 x 8 x 1r
Strict Press 175 x 4 x 5r, 2 x 4r
BB Row 225 x 3 x 12r
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