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Saturday 24 Nov 2012
Bwt 217.8
Wu walked to the gym and stretched and light foam rolling
Light Deadlifts very light.
157.5x5
197.5x5
237.5x5
good oppurtunnity to focus on form
5 rounds of
12 good mornings with the bar
10 hanging leg raises , straight leg toes to eye level.
walked back home.
Note: I am feeling yesterdays dips I have not done them in quite some time. tommorrow will be just a day off going in the crawlspace and pulling xmas deco for my wife and enjoying the weather.
Extra note I wont be having to tolerate anytime fitness much longer(they have been complaining about chalk hard to clean up, that cleans and deadlifts might break the only bar they have etc..)
I ordered this today
rdered: 1 Shipped: 1 RF0242-B S-3 Squat Stand w/ Bench $685.00
Ordered: 1 Shipped: 1 RA0015 Squat Stand Base Box $0.00
Ordered: 1 Shipped: 1 RA0033 Rogue Flat Bench $0.00
Ordered: 1 Shipped: 1 RA0194 Rogue S Series Crossmember $0.00
Ordered: 1 Shipped: 1 RA0200 Rogue 43" Single Skinny Pullup bar $0.00
Ordered: 1 Shipped: 1 RF0058 Set 108" Sticks (Pair) $0.00
Ordered: 1 Shipped: 1 RK0020 S2/3 Squat Stand Kit $0.00
Ordered: 1 Shipped: 1 RA0167 Set of Safety Spotter Arms $135.00
Ordered: 1 Shipped: 1 RA0016 Squat Stand Floor Mount Pair $20.00
Ordered: 1 Shipped: 1 PW20WCB CASTRO Bar - Bare Steel Dual Knurl $262.00
Ordered: 1 Shipped: 1 AR11360B-1.25-2 1.25lb Olympic Steel Plate Pair(Black) $7.50
Ordered: 2 Shipped: 2 AR11360B-1.25 1.25lb Olympic Steel Plate (Black) $0.00
Ordered: 1 Shipped: 1 AR11360B-2.5-2 2.5lb Olympic Steel Plate Pair (Black) $10.00
Ordered: 2 Shipped: 2 AR11360B-2.5 2.5lb Olympic Steel Plate (Black) $0.00
Ordered: 1 Shipped: 1 AR11360B-5-2 5lb Olympic Steel Plate Pair (Black) $15.65
Ordered: 2 Shipped: 2 AR11360B-5 5lb Olympic Steel Plate (Black) $0.00
Ordered: 2 Shipped: 2 AR11360B-10-2 10lb Olympic Steel Plate Pair (Black) $27.00
Ordered: 4 Shipped: 4 AR11360B-10 10lb Olympic Steel Plate (Black) $0.00
Ordered: 1 Shipped: 1 AR11360B-35-2 35lb Olympic Steel Plate Pair (Black) $91.00
Ordered: 2 Shipped: 2 AR11360B-35 35lb Olympic Steel Plate (Black) $0.00
Ordered: 3 Shipped: 3 AR11360B-45-2 45lb Olympic Steel Plate Pair (Black) $117.00
Ordered: 6 Shipped: 6 AR11360B-45 45lb Olympic Steel Plate (Black) $0.00
Ordered: 1 Shipped: 1 AROQC1 Spring Collar - Pair $9.50
Ordered: 2 Shipped: 2 AROQC-2 Spring Collars - Single $0.00
Ordered: 1 Shipped: 0 YK69036 York Olympic A-Frame Plate Tree $117.00
================================================== ================
its a start and everything shipped for 40 bucks
Last edited by Bryan Dobson; 11-24-2012 at 05:17 PM.
Reason: added note
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Monday 26 nov 2012
Bwt 220
After my warmup I realized the jump rope and my weight gain is causing a shin splint. Have to find another warmup for a while.
Very Light bench press
88x5, 108x5, 130x5
Dumbbell bench press 45s 5x15
With
Supine bw rows
5x10
Limpedaround with shin splint symptoms no conditioning today these even hurt to squat while the inflammation is active. Working on killing thanksgiving leftovers
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Tuesday 27 nov 2012
Bwt 218 and change (ham bloat gone)
Deload week continues
Light squat
150x5
190x5
225x5
Nice feel
5x15 leg press
5x10 leg curl
Easy legs felt great then I made a mistake
I did 4 15 yard pro shuttle runs. Crap flared up shin splints. I blame
a couple weeks of jumping rope for warms for this.. Gotta vary stuff. Now I need to be gentle on impact stuff so it can heal.
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Friday 30 nov2012
Bwt 217.8
Press 110x5, 127.5x5, 145x7
Press 52.5 5x10.
Chins 10,10,9+1, 6+2+2, 7+2+1. 50 total
No conditioning g today
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Saturday 1 December 2012
BWT 218.6
Deadlift
WU 157.5x5, 197.5x5, 237.5x3
Worksets
257.5x5, 297.5x5 335x5 Focused on good technique. Brought my gaze in closer and felt better. Al;l double overhand except the last 2 worksets which I alternated.
Squats
185x10,225x10,260x10 (Felt good and strong last set was challenging as fatigue set in(i need to improve conditioning) but I was able to focus on cues staying tight. A nice way to add some squat volume so I am hitting them 2 times a week)
Accessory
5x10 hanging leg raises. I was running out of gas and didnt feel like pushing for ab work. I cant jump rope or sprint due to the current shin splints so I may pull out the 50 pound weight vest for some walks. My cardiovascular conditioning is going to become a limting factor if I dont start paiyng a little attention to it.
Edit to add I took a two mile walk tonight. Tommorow is a rest day I will walk again with or without the vest. Going to Jamaica on the 27th and all my swim trunks are ridiculously tight. Are wont even fasten. Hard to find new swim shorts in December in the Rockies.
Last edited by Bryan Dobson; 12-01-2012 at 10:44 PM.
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3 December 2012
Bwt 221
Bench
Wu 87.6x5, 110x5,130x3
Ws 140x5,162.5x5, 185x8
Light volume stuff
BP 65 x5x10
One arm db rows 55x5x10
Had to leave gym quick to accept my gym equipment delivery from rogue fitness at my house.
Unfortunately it was fucked up it looked like they dropped the load, Castro bar was fubared on the sleeve, shipping stuff tore open. Rack stands tore open damaged. Refused delivery and called rogue. They are sending another shipment, Good guys.
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Tuesday 4 December
Didn't measure bwt today
Squats
Wu 150x5, 187.5x5, 225x3
Work sets 242.5x5, 280x5, 317.5 x 7.
Seven was my target and I hit it and stopped left 1-3 possible reps In the tank i didn't feel like misjudging my endurance and getting stapled.
Assistance
Good mornings 50# 5x10
Bodyweight lunges 10 each leg 5x10
Alternated one after the other. Slowly working up load on good mornings.
Eating right now and may take a walk post dinner.
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Today I started walking again, shin splints are healing I will work back up to heavy bag drags and other conditioning soon. It's been fun gaining weight but I am going to put the breaks on till my lifts stall. Tapering off the milk a bit (if i need a recovery boost the old freind is still there)and sticking to the Sisson version of paleo that helped me lose weight before but eating with recovery in mind and not specifically to lose weight but to clean things up And not get a Dickie do.
The 531 4 day split seems to be well within my recovery ability.
Tomorrow presses!
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Friday 7dec 2012
Press
Wu 67.5x5, 85x5, 102.5x3
Work sets 120x3, 135x3, 152.5x7 ( I feel I should have left the 7th rep in the tank but its done now and I got it felt it in my entire body, abs and quads screamed from that last squeeze)
Assistance work 5 minute rest between sets chins first then presses immediately fter the chins.
Chins 5x10. 10,10,10,(8,2), (7,3) last two sets had to use neutral grip bar, gym was busy today.
Press 52.5(don't laugh right after the chins and slow co trolled movement)
5x10. Hit them all.
Next week I want to see if I can add a rep to my most recent 5rm of 160 I am aiming for 6 hopefully I didn't screw up pushing that last rep today. I am Looking forward to my garage set rearriving thursday.
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Saturday 8 Dec 2012
Bwt 216 (Controlling carbs(making myself earn them)a bit and dropped some water)
Deadlift
Wu 157.5x5,197.5x 5, 237.5 x5
Work sets 277.5x3 (last set of regular grip first set with belt), 315x3(alt grip), 355x5(left a couple).
Assistance work
Squats
225x8, 260x8, 297.5 x6 Good work, pretty much near ass to grass on these. Good wieghts to focus on keeping upper back tight and getting the stretch reflex out of the hole.
Supersets Hanging Leg rase 5x12
Shrugs 135 5x15
In january I plan to get aggressive making my bench and press progress so I am slowly adding volume to upper back. I will keep the lower body on the current track. it's not so hard that it makes me want to quit but takes effort to recover from so it's in a sweet spot.
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