quinn's log

[quinn]

Press W2 - 105

Warmup - foam roll, bands, etc

Press
- bar x 5 x 3
- 65 x 3
- 75 x 3
- 85 x 3
- 95 x 6

Press - boring but small
- 65 x 10 x 3

Chins
- 6,7,6 plus some 2's and 3's

Condition
- sled - no extra weight
- 3 trips FWD, 1 trip backward

[quinn]

Squat - W2 190

Warmup - foam etc

Squat SSB
- bar x 5 x 3
- 80 x 3
- 100 x 3
Work
- 135 x 3
- 150 x 3
- 170 x 5
A little harder than I thought it should be

DL
- 95 x 10
- 95 x 10
- 95 x 10

Leg raises
- 20
- 20

Trained barefoot today. Felt pretty good, esp on DL

[quinn]

Press W3 105

Warmup - foam roll, bands

Press
- bar x 5 x 3
- 65 x 5
Work
- 80 x 5
- 90 x 3
- 100 x 5

Chins
7,7,6

Press
- 65 x 10
- 65 x 10
- 65 x 10

Condition
- sled
- 1 trip no extra wt
- 2 trips plus 20lb

[quinn]

076.jpg

Traffic was bad coming in to work one day last week.

[quinn]

Sled

2 trips no weight
2 trips 20lb

Chins
1,2,3,4,5

Just an easy recovery/condition day with a few chins thrown in

[quinn]

Hiked about 2 miles with the boys today. Did some yard work, then got some frozen custard.

[quinn]

DL - W2 - 215

Warmup - foam, RDL, etc

DL
- 75 x 5
- 95 x 5
- 125 x 5
work
- 150 x 3
- 170 x 3
- 195 x 5
It was tough but I did fine. Lifted in socks today. We'll see how my back does later.

Squat SSB
- 100 x 10
- 100 x 10
- 100 x 10

Abs - AB wheel
4
3 + Fail

[quinn]

Press - W1 - 110

Press worksets
- 70 x 5
- 85 x 5
- 95 x 8

Chins
- 8,7,7
- 2,2,2 - later on between pressing sets

Press assistance
- 65 x 10
- 65 x 10
- 65 x 10

Sled
- 1 trip no extra weight
- 1 trip backward, no extra weight
- 3 trips + 20 lb

I was still sore today from Sunday. Especially hamstrings and abs (people aren't kidding about that ab wheel). I've been doing roughly 2 weight sessions a week plus 2 conditioning sessions. After 3 weeks I am starting to notice I feel better overall and have more energy.

[quinn]

Sled
- 2 trips no extra weight
- 2 trips with 20lb
- 1 trip "push" with 20 lb
- 1/2 trip bckwd with 20lb
- 1/4 trip pullthroughs with 20lb
- 1/4 trip rows with 20lbs

Chins
- 3,3,3,3,3,3,3,3,3,3

Really feeling good today. Looking forward to squatting Sunday or Monday.

[quinn]

Squat - W3 - 190

Warmup - usual

Squat SSB
- bar x 10
- bar x 5
- 80 x 5
- 110 x 3
worksets
- 145 x 5
- 160 x 3
- 180 x 1 (had more but just didn't feel like going for more reps today)

DL
- 95 x 10
- 95 x 10
- 95 x 10

Ab wheel
- 5, 4 (knees)

Walked about 1 mile with my son