ColoWayno's log

[ColoWayno]

Saturday (194.5)
Squats
Warmed up to 180 (groin pull or something)
Bench
3x5x210 (ties PR)
Power Cleans
3x1x167.5 (PR), 3x2x155
Pull-ups
3x10xBW+20 (prolly a PR)

PR August is rolling along except for Squats, may have screwed the pooch on that.

[ColoWayno]

Sunday (196.5)

[ColoWayno]

Monday (195.5) (light)
Front Squats
2x3x190
Press
2x3x120

Noticed a bit of groin pain during the work set squats, felt like maybe a good amount of stress though so I'll keep doing these.

Want to see how Front Squats feel tonight. I might have to focus on them for a while. Don't like them.

[ColoWayno]

Tuesday (194.5)

Food
Breakfast: 5 eggs, 16 oz milk (50g)
Lunch: 1 lb burger, salad with olive oil (110g)
Dinner: 2 cans tuna on a sandwich (52g)

[ColoWayno]

Wednesday (194) (intensity)
Snatches
2x1x125 (PR), 6x2x120
Squats
Warmed up to 2x225, some pain but much better
Bench
5x1x237.5 (PR)
Deads
6x340 (PR)

PR August is about the PRs

I left the bar loaded after dead lifts. It's every plate I own except for a few micro plates. I'll look for some new 45's this weekend. I should snap a picture in the morning.

Food
Breakfast: 5 eggs, 2.5 strips bacon, berries, 24oz milk, coffee
Lunch: Large bowl with beef, rice and beans and a small salad.
Snack: banana, 16oz milk, creatine
Peri: 8 oz coconut drink
Recovery: 24 oz milk, banana
Dinner: 17 oz steak, large salad, a few sweet potato fries, slice of bread
Snack: 12 oz milk.

[ColoWayno]

Thursday (196)

Time for another set of 45's.

[ColoWayno]

Friday (195.5)

It was my wifes birthday yesterday, drank and ate too much. Now I'm at work trying to keep my eyes open.

Goals for tomorrow:
Squats: still playing these by ear... probably will not try to do anything epic, but I might try to do a few more reps than I have been.
Press: 3x5x137.5, maybe a back off set
Power Cleans: get a rep or two at 170, then something like 6x2@157.5
Pull-ups: 3x11xBW+20

This is our second weekend with a dumpster... the goal this weekend is to take everything out of the garage, clean and toss.

[ColoWayno]

Saturday (197) (volume)
Squat
2x3x240
Press
3x5x137.5 (work set PR), 9x120
Power Cleans
3x1x170 (PRs), 157.5x1, 150x2,2,2,1
Pull-ups
2x11xBW+20

PRs, yea!

Worked on cleaning up the garage, had to move plates and bars around multiple times, among other things. Did not like.
I think I'm continuing to have breakthroughs on power cleans.

[ColoWayno]

Sunday (194.5)

Dumpster is full, garage gym is much more usable now. Body is tired, drinking some whey now.

[ColoWayno]

Monday (195) (recovery)
Bench
2x3x190

For warm ups I just punched and kicked my heavy bag which I rehung over the weekend. Skipped front Squats since recovery is behind schedule.

I'm glad tonight is a recovery workout.