I was supposed to do 12.4 today but way too sore in the hamstrings/adductors. Brutally sore.
Weighed in today at 175! Getting there, little by little.
Got to bench press with Kurt.
I didn’t have a spot last week so called it at 255.
235,255,265,275(started to stall a little on lockout),285F
Then played 2 hours of Vball to lose in the championship game. Booo!!!
Thursday, March 15, 2012
Tuesday, March 13, 2012
ME LB
Realized yesterday that it was my first day in 8 days that I had a rest day. No wonder I was feeling a little burnt out. Rest Wise and BioForce gave me the go ahead for Monday also but just felt a little run down. Sled walks I guess can be considered active rest days but no "do nothing days" for 8 days.
ME 16" box squat
Had no idea where I'd be so:
225x2, 275x2, 305, 305, 305, (repeated a couple times trying to lock down form at a moderately heavy wt as Kurt said I was scooping forward)
325,335,355,365
Adjusted to a less wide foot position from 325 on. Felt much better.
365 wasn't so bad but splashed the box and scooped so decided to call it a day as form just wasn't happening.
Good mornings:
95#x100
Normal squat stance 20,15,15
Wide squat stance 15,15,10,10 (felt this one way more in the hammies/adductors/hips)
Got some good tips from Kurt today:
Sitting less back in the box to prevent splashing and scooping
He suggested the wide squat stance GMs that was new for me. Much harder.
ME 16" box squat
Had no idea where I'd be so:
225x2, 275x2, 305, 305, 305, (repeated a couple times trying to lock down form at a moderately heavy wt as Kurt said I was scooping forward)
325,335,355,365
Adjusted to a less wide foot position from 325 on. Felt much better.
365 wasn't so bad but splashed the box and scooped so decided to call it a day as form just wasn't happening.
Good mornings:
95#x100
Normal squat stance 20,15,15
Wide squat stance 15,15,10,10 (felt this one way more in the hammies/adductors/hips)
Got some good tips from Kurt today:
Sitting less back in the box to prevent splashing and scooping
He suggested the wide squat stance GMs that was new for me. Much harder.
Sunday, March 11, 2012
Catch up
Playing catch up Wed:
830pm (late one)
Max effort bench: 235,245,255 Stopped there as I didn’t want to have a solo spot episode again
Straight bar tri push downs 3×10 @40lbs
Super wide pull ups 3×10
My abs are wrecked from a measly 3×10 ab wheel action. Here's some TMI first solid poop in a week. Ahhh relief.
Thursday:
6pm
12.3
15 Box jumps 24"
12 PP 115#
9 TTB
6Rds -13 box jumps. Could have went a little harder but was very hesitant.
Abs already felt horrible and swollen immediately after the workout.
Friday
930am
Got a workout in early before my afternoon flight.
Abs are so sore from 12.3.
DE squats 16″ box orange bands 185# 12×2 (on the minute)
DE deads black bands 245# 10×1 (on the minute)
SS good mornings 124#s (ss bar+25s) 3×10
Saturday
12pm (at CF St. Paul)
20 minute sled drag 70# for 5 minutes 25# for 15 minutes.
Consistency of friction sucked so went with a light sled.
had about 10 minutes to get some quick snatches in.
Bar warm up, PSn95, PSn145, PSn185, PSn205, Sn205, Sn215 (forward, early pull), Sn 215f.
Called it a day
Sunday
12pm (CF St. Paul)
Speed bench
Not a good setup. Not enough tension in bottom.
115 9x3 Non standard bands (on the minute)
PCleans (Wave loaded) 225, 245, 255/225,245,255/225,245,260f
830pm (late one)
Max effort bench: 235,245,255 Stopped there as I didn’t want to have a solo spot episode again
Straight bar tri push downs 3×10 @40lbs
Super wide pull ups 3×10
My abs are wrecked from a measly 3×10 ab wheel action. Here's some TMI first solid poop in a week. Ahhh relief.
Thursday:
6pm
12.3
15 Box jumps 24"
12 PP 115#
9 TTB
6Rds -13 box jumps. Could have went a little harder but was very hesitant.
Abs already felt horrible and swollen immediately after the workout.
Friday
930am
Got a workout in early before my afternoon flight.
Abs are so sore from 12.3.
DE squats 16″ box orange bands 185# 12×2 (on the minute)
DE deads black bands 245# 10×1 (on the minute)
SS good mornings 124#s (ss bar+25s) 3×10
Saturday
12pm (at CF St. Paul)
20 minute sled drag 70# for 5 minutes 25# for 15 minutes.
Consistency of friction sucked so went with a light sled.
had about 10 minutes to get some quick snatches in.
Bar warm up, PSn95, PSn145, PSn185, PSn205, Sn205, Sn215 (forward, early pull), Sn 215f.
Called it a day
Sunday
12pm (CF St. Paul)
Speed bench
Not a good setup. Not enough tension in bottom.
115 9x3 Non standard bands (on the minute)
PCleans (Wave loaded) 225, 245, 255/225,245,255/225,245,260f
Tuesday, March 6, 2012
D1/1.5
Did the 12.2 Open workout Sunday.
New WS cycle started yesterday:
Weighed in 173#s
Monday:
SS Bar ME 16" box squat:
294, 316, 338, 360, 360, 382f
Did this one about 8:30pm as I had to cover a oly class so didn't have time for anything else.
Restarted. Post BCAAs Primal greens and creatine
Tuesday
420pm 20 minute sled drag 70#s
830pm 3x10 ab wheel roll outs
New WS cycle started yesterday:
Weighed in 173#s
Monday:
SS Bar ME 16" box squat:
294, 316, 338, 360, 360, 382f
Did this one about 8:30pm as I had to cover a oly class so didn't have time for anything else.
Restarted. Post BCAAs Primal greens and creatine
Tuesday
420pm 20 minute sled drag 70#s
830pm 3x10 ab wheel roll outs
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