swan's log

[swan]

Deadlift
135x5
185x5
225x2
255x5
135x5 - form practice
Went ok, focusing on the form tweaks/fixes from Nick. Kinda surprised how weak my grip feels now, when I used to doh 315-325 no problem.

[swan]

Press
Barx5x2
70x5
95x5
120x3
140x2 belt
157.5x3x3 belt
Set 1 R3 had a bad dip that went out in front of my face on the way up, but regrouped & redid it & got rep 3. The other sets were uneventful, if taxing. Short on time & feeling wiped after set 3 so called it. Probably just on 3x3 for now.

Bench press
Barx5x2
95x5
135x5
175x5
200x5 - easy - oops bad maths today this was supposed to be 210
210x5 - easyishish - well fuck just stubborn to get my planned top set in
185x8
Had more intensity than planned & time was short, so bagged it a set early. Prolly had another 185x8 left no problem, based on how the first one went.

Continuing to focus on keeping form fixes from last week. I believe these were fairly consistent today.

[swan]

C2 @ 2:15

Box squat that's right, bitches
Barx5x2
95x5
135x5
165x5
Well that was something, but at least it got around the lingering knee problem.
Pretty sure I got them right after studying the video with Rip & Carmen a couple times.

Chins
BWx1,8,7,6,5,5,5 = 37
Well those dropped off pretty fast.

C2
500m/1r x 3 @ 2:00
Meh, conditioning fell off a cliff too.

BW 248

[swan]

Skipped yesterday due to kid fun.

Bench press
Barx5x2
95x5
135x5
175x3
210x2 belt
240x5,5,4 belt - last rep got stuck about 1/2 way up, and the rep before it was a little slow
Upon reflection, last night for dinner I had a pile of watermelon & a whey shake, stayed up way too late reading Shogun and then the kids woke up 2 hours early, and I forgot to eat lunch while busy at work. Not the greatest recipe for performance.

Then a few hours later..

Press
Barx5x2
70x5
95x5
120x5
140x5 belt
125x5
115x8
105x10

[swan]

Late night workout, fuck me but I had nil motivation today and finally dragged my ass down to the garage after putting the little ones to bed. I may have picked up an intestinal virus from the youngest, but I guess we'll see what happens overnight.

C2 @ 2:07

Deadlift
135x5
185x5
225x6,6,7
Going for a more rehab type plan for the back for now. Back felt OK during all this, and afterwards.

Box squat
Barx5
95x5
135x5
175x5
Felt ok but stopped here so as to not overdo it. Could have gone higher for sure though. At least this is working as advertised for working around the knee problem, which continues to be a little bitch.

Ring row
BWx7x2
Not sure how much volume I can do on these without fucking something up.

C2
2k 8:03.7
Confirmed, I suck & have shit for conditioning. But hey, I can only improve, yes?

BW 244

[swan]

Happy fucking May Day - we had snow flurries all fucking day.

C2 @ 2:15

Press
Barx5x3
70x5
95x5
120x3
140x2 belt
160x3,2,2 belt - only a couple reps were not real hard to get to lockout
150x3x2 belt - keep up the work volume a little
Who knows, I may have run out of gas on 3s with these. I guess we'll see what happens next time.

Bench press
Barx5x2
105x5
145x5
185x5
215x5
205x6
185x10
185x8
Yeah baby, feel the swole.

[swan]

Ended up with a late damn workout again, because accidental nap after work. I'll take the nap though.

C2 @ 2:09

Bitch squat
Barx5x3
95x5
135x5
165x5 oops, meant to do a double
185x5x2
These are going well for avoiding the stoopid knee problem. Once you get a little tired these take an interesting amount of focus to not rest any weight on the box when you make contact. Anyway the knee project is going well it seems. I can now reliably go down stairs without doing anything bad to it. There's still a warning of pain in there at times, but it continues to slowly improve. So I guess the box squats are working to provide some squat work while also letting the knee get better. Cool.

Deadlift
135x5
185x3
225x2 ok, no problem
Just wanted to warm up the dead because, you know, they're tastier when warm.
Also, to get some reps in to maintain the form fixes I got from Nick a couple weeks ago.

Chins
BSx1,8,7,6,6,5,5,5 = 43

Thought about curls but left elbow said no way after everything else.

Got too late for the planned conditioning, which would have kept me awake even later than usual.

BW 244

[swan]

C2 @ 2:06

Bench press
Barx5x2
95x2
135x5
175x3
210x3 belt - oops, these were so easy I forgot to stop at 2
240x5x3 belt - went ok, last rep on sets 2 & 3 took a lot of effort but bar speed seemed ok

Drove around an hour+, went to the grocery store, had dinner, put kids to bed, you know all the usual things one does in the middle of a workout.

C2 @ 2:02
Because essentially a 2nd workout.

Press
Barx5x2
75x5
100x5
125x5 forgot this was supposed to be a triple
140x5 belt
125x5
115x8 mixed 1.0/2.0
105x10 mixed 1.0/2.0

[swan]

C2 @ 2:02
A little left knee tweak in there, fuck me anyway.

Box squat
Barx5x2
95x5
135x5
165x5 can't remember to stop at 3, apparently
195x2
205x5x3 well fuck all right I guess I'll track prs on this since I might be stuck here a while longer
At least I didn't aggravate the knee any more after that initial thing on the rower.
As far as squatting goes, the weight was not heavy but I'm thinking I shouldn't go up all that fast so I can keep the back on track.

Deadlift
135x5
185x3
Damn, back felt pretty good during squats but said it's had enough after this. Whatever.

Ring rows
BWx8x4
Btw I do these hanging straight down shoulders below the rings & on my heels, body 6-12" off the floor when everything is tight, in case that matters to anyone.

C2
500m/2r x 4 @ 1:49.9
Been remembering better technique this week, helping the times look better. And damn, that was hard even though my times are crappy.

[swan]

C2 @ 2:02

Press
Barx5x3
70x5
95x5
120x3
140x2 belt
160x2,2 belt
150x3,3,3 belt
Well that sucked, but not really unexpected. Dropping from 5s to 3s has a limited lifespan for progress. I've been considering going back to 5s to see what that gets me, but I guess I'll have to pick something by next time.

Bench press
Barx5x2
105x5
145x5
185x5
215x5
200x6
185x10x2
In the middle of all the benching I had to help my college kid & remove a stuck bolt from his truck, as he had it in the garage while I was down there. Skinny boy sure would benefit from the program ha ha.