swan's log

[swan]

Greetings,

I've been running the lp since the end of March and have settled in to focus on it so thought I'd make a log.

I am a:
50yo guy
6' 3"
~215 at the time I started lp


Did crossfit for about 1.5 years and some other inconsistent lifting at a friend"s place when I was in town where he lives. Stubbornly resisted his attempts to educate me about SS but I finally started to see the light over the winter.

3/26/16 @ WFAC with Nick Delgadillo

A fantastic morning! Nick is a great guy to work with, and we even talked some Krav Maga as I am also an instructor (with the IKMF). A very colorful guy named Bert showed up to do his workout while I was there. Bert - thanks for the tips on driving to El Paso, I sure appreciated them on the road.

The session with Nick resulted in:

Squat: 165x5x3

Press: 75x5x3

Deadlift: 275x5

[swan]

Squat: 170x5x3

Bench: 175x5x3
That was hard, pretty sure I fucked up & started too high even though the warmups to get there were easy.

Deadlift: 285x5

Drove to San Diego. That drive was hell (wind & blowing shit), sure don't want to ever do that again.

[swan]

Squat
Barx5x2
95x5
135x5
155x3
175x5x3
Hip drive could be better
Got a little forward for most of set #2

Press
Barx 5x2
70x4
80x2
85x5x3
Miscounted and/or mis-loaded in there somewhere
Hips, tight quads, bar path

Deadlift
135x5
185x5
225x3
260x2
290x5
Grip unrolled a little last 2 reps
Some under-patella pain right knee, wtf?

Chins
BWx1
BWx5x2
BWx6F
Had some pullup base from CF so thought to keep that going but switch to chins.

[swan]

Squat
Barx5x2
95x5
125x5 - jokes in the next rack can make counting a challenge
155x3
180x5x3
Getting a little forward in the hole some reps
Remember knees out right away, and coming out of the hole
Work on mid-foot balance - still getting used to lifting shoes maybe

Bench
Barx5x2
85x5
105x5 - oops counting?
135x3
160x2
180x5x3 - well that was pretty hard

No pulls, only platform had about 6 people working on log clean/press

Chins
BWx8F


This was a cool little gym, will miss it.

[swan]

Franchise gym, but with a power rack & bumpers in addition to the standard machines @ cardio things.

Squat
Barx5x2
95x5
130x3
160x3
185x5x3
Knees were finally better 3rd set

Press
Barx5x2
60x5
75x? - didn't record the count
90x5x3
Right knee often feels like the tibia slides forward in the joint during the hip drive. Focusing on tight hams helps.

Deadlift
135x5
185x3
225x2
275x1
295x5
Nearly lost last 2 reps - dumbass could use hook grip, no?

Chins
BWx5x4 no problem

[swan]

2 power racks, an oly platform, and bumpers for the platform. Far out.

C2 rower 2:30 @ 2:15/500m - man I love the rower

Squat
Barx5x2
95x5
135x3
165x3
190x5x3 belted
Had some high reps - just get the fuck down there

Bench
Barx5x2
105x4
135x3
160x2
185x5x3
Yep that was really hard
And your bar path is shitty sometimes

Clean
Bar - 10 hang cleans
75x3
95x3
115x3 - easy up to here - finally remembered to hook grip
135x3x5 - belted
Well that was some work. Not sure if this is a good start weight

Chins
BWx1x5
BWx8F, x5F

[carson]

Welcome.

[swan]

C2 rower
4:00 @ 2:20/500m

Squat
Barx5x2
95x5
135x3
165x3 - belted
195x5x3 - belted
Last set was best @ felt the easiest, hmm

Press
Barx5x2
65x5
80x3
95x5x3
Not hard, but a little work
Funky right knee continues

Deadlift
135x5
185x3
225x2
275x2 belted
300x5 belted
No problem

Chins
BWx5x2

[swan]

Felt like shit. Picked up a cold 6 days ago drinking with my sister & her friends. Apparently everyone trying everyone else's drinks is a good way to accomplish this. It's starting to descend to the lungs, oh joy.

C2 rower
2:30 @ 2:15/500m

Squat
Barx5x2
95x5
125x3
150x3
175x2 belted
200x5x3 belted
Getting bar forward in the hole on some reps
As usual last set was the best

Bench
Barx5x2
75x4 - really?
105x4
135x3
162.5x2
187.5x5x2
187.5x4
Every work set along the way has been very hard, prolly that whole starting too heavy thing

Clean
Bar hang cleanx8
75x3
100x3
120x2
140x3x5 belted
Stay tight in receiving position
With a good jump the floating bar feels like magic
Remembered to hook grip all reps finally, bitch

Chins
BWx5x4
BWx4

[swan]

Thanks carson