sking's log

[sking1001]

See you in the 242s Steve!

lol...whoa, I can't even imagine that! I don't think I would do that to my poor wife.

[sking1001]

Video from today.

Deadlifts, I'm a little too roundy on the first set, but I fixed it on the 2nd. Obviously got harder on the last set though:


Last set of front squats. Too easy for a PR. Definitely need more weight:

[sking1001]

Got 11 runs with the prowler today in 14:21, sled+90x100'

[Patrick Stroup]

Those were solid. I think you were fine back extension wise. You were not super rounded at start and you didnt round more once you got going.

Nice work.

[sking1001]

Thanks, Patrick : )

[sking1001]

Beautiful day. Garage doors OPEN! Also, I love love LOVE Thursday, cuz bench...

I was assigned a single @88%, then 5x4 @79%. I stuck to the program today, except I just did one extra rep on the 5th set. I based my max off 315 instead of 310 and rounded everything up:

Bench
45x20
135x8
185x5
225x3
280x1
250x4x4
250x5

Everything paused, easy...and fun:
http://youtu.be/I-NVSJeQxuM
http://youtu.be/tS-L4zzy7DY

Press Lockouts
135x3
155x2
185x5x4

Dips/DB Curl Supsersets
12/12, 12/12, 12/12 - curls w/40’s

Curls were strict. Pretty pumped after this. Only thing that might have made this day better is if I had thought to take my shirt off..

Did I mention I love to bench?

[sking1001]

So the last thing I wanted to do on my lunch hour today was prowler sprints! I soooo badly wanted to just take a little nap. I love lifting so much, I don't really need anyone to keep me accountable more than myself, but keeping up my conditioning 2x/week I owe to the fact that I have to report to Jordan every Monday, and I don't want to have to say that I skipped a day of conditioning.

So I did 10 sprints in 14:25 today. Still using two 45's on the sled, 100' sprints. I had to do a few extra floor flops of misery today.

The setup and tear down pretty much serves as warmup and cool down, so that works out.

[sking1001]

Squat
45x10
135x5
225x4
275x3
315x2
495x1
425x1
385x4x5
385 for 20 reps with no wraps has to be some kind of PR. I didn't forget my 88% single this week, but if I had done the assigned percentages based off my 1RM wrapped squat, it would have been 440, then 395x4x5. So I feel like this is aggressive enough without wraps. 425 was easier than I anticipated, however.

Bench with Chains
86x10
176x5
226x3x8 EMOM

Had to run out of town, so I just set the bar up for snatch grip deadlifts, and I'll see if I can get to it when I get back this evening..

[sking1001]

Guess I'm not doing snatch grip deads this week. Not doing them tonight. Sorry I'm not sorry.

[sking1001]

Press
135x5
165x3
190x1
170x4x5

Close Grip Bench with Chains
122x10
212x5
252x5
257x5
262x5
272x5 - PR

Chins
10/10/16

End of this accumulation block.