Dani's Training Log

[Dani Wokanick]

The better question is when he ISN'T on these forums.

I'm disappointed I had to leave before burgerfest, it sounds like there was some truly heroic consumption of ground meat.

Always! I also heard about epic bourbon night

[mkgillman]

Bah, we didn't even finish the bottle.

[Stephen Wokanick]

I did the majority of burger eating anyway. Lil ole 181er.

[idlehands]

I did the majority of burger eating anyway. Lil ole 181er.

You only think you did. The plate was next to me after all. And I eat quick.

[Dani Wokanick]

I am ashamed that I only ate one burger.

[Dani Wokanick]

6/11/2014

Week 2, Day 1, Volume Day

Squat
bar x 5
95 x 5
115 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Bench
65 x 5
85 x 5
95 x 3
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Press
bar x 10
bar x 10
bar x 10

GHD Sit ups
BW x 10
BW x 10
BW x 10
BW x 10

[Dani Wokanick]

6/13/2014

Week 2, Day 2, Recovery Day

Warm up: C2 Rower 2:46

Squat
bar x 5
65 x 5
95 x 5
110 x 5
110 x 5
110 x 5

Bench
bar x 5
65 x 5
85 x 5
95 x 5
95 x 5
95 x 5

Chins
5,5,5,5,3

Lots of mobility and stretching. Hips are feeling very tight.

[Dani Wokanick]

6/16/2014

Week 2, Day 3, Intensity Day

Squat
bar x 5
95 x 5
115 x 4
135 x 3
155 x 3
165 x 1
170 x 5

Bench
80 x 5
95 x 5
105 x 3
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1

GHD Sit ups
x 10
x 10
x 10

Notes: I'm having some issues with my squat rack position lately. For the past two months or so, I have been experiencing left shoulder pain when squatting. It was getting so bad that my shoulder would feel like it was frozen after the set. Then it would quickly feel okay again and not bother me at all throughout the day. It only hurt DURING squatting and immediately upon racking it. I started widening my grip up and that helped but now I'm starting to get wrist pain! I wish I had some footage of my set today. I had a lot of trouble getting the bar back into the rack because the pain was so bad. Next squat session, I'm going to throw on some wrist wraps and see if that helps. I squat with a pretty narrow grip and put my thumbs around the bar and I tend to get a lot of shit for that. I might have to start using a thumbless grip.

[idlehands]

Thimbles bothered my shoulder. Thumbs around kinda requires wrist wraps I think

[Dani Wokanick]

6/18/2014

Week 3, Day 1, Volume Day

Squat
bar x 5
95 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Bench
70 x 5
85 x 5
95 x 3
107 x 5
107 x 5
107 x 5
107 x 5

Press
47 x 10
47 x 10
47 x 10

GHD Sit ups
x 10
x 10
x 8 (felt some pain in my tailbone, so cut it short)

Notes: Easy squats today. Took a video of one set just to check depth. Will post soon.