finnin for some gainz

[gtl]

2015.01.24

morning bwt: 182.2

general warmup: smr, dislocations, pull aparts, pushups

Press
45x5, 45x5, 65x3, 85x2
95x AMRAP x 10min = 21 reps

might have went a little too heavy on this today. I've pressed 135x3 after intensity bench, used 95x5x5 supersetted with chins on volume day with short rests, and easily done 95x10.... but today, it didn't feel as light as I expected. Bar looked to move fine, though.

L-Sit Chins
AMRAP 7 min = 21 reps

eh, not sure I can even do these? I tried.

Pallof Press
4x30s

30 seconds feels like forever..

Dumbbell Curlz
25x7+7+7

again, not programmed, but continuous set from Zottman to Hammer to Supinated.. for teh pumpz

duration: 53min

video of first and last set of press, attempt at L-sit chins, and Pallof Press set #1

[gtl]

Looks like I uploaded my first press set twice instead of first and last. Oh well.

Anyone know why video embedding doesn't work for me? turns everything into a link

[ambivalens]

From what I've gathered, you need to remove the "s" in "https" for it to automatically embed. Try that!

[gtl]

From what I've gathered, you need to remove the "s" in "https" for it to automatically embed. Try that!

Got it; thanks!

[gtl]

line for the elevators was out the door this morning at work, so I took the stairs. 12 floors up, carrying a big grocery sack of food/drinks for the day, my winter coat, and wearing some heavy boots.

brb, dying.
RIP gainz

[Vince Cifani]

line for the elevators was out the door this morning at work, so I took the stairs. 12 floors up, carrying a big grocery sack of food/drinks for the day, my winter coat, and wearing some heavy boots.

brb, dying.
RIP gainz

Training cycle is ruined. You're definitely overtrained now.

[gtl]

Training cycle is ruined. You're definitely overtrained now.

It's ok. I carb backloaded my breakfast. I think I'm good now.

that quad pump though..

[Vince Cifani]

It's ok. I carb backloaded my breakfast. I think I'm good now.

that quad pump though..

Better take a few deload weeks, just to be sure.

[gtl]

2015.01.26

morning bwt: 184.2 (a little backed up /tmi)

Squat
205x8
205x8
205x8
205x8

4-5 min rest.. we agreed to stick with 205. I told myself I'd at least do 3 sets with 205, and drop back if I had to. Then, I made myself commit to the 4th set.

+320lb LV (5%)

Bench
150x8
150x8
150x8
150x8

2.5-3.5 min rest.. not too bad, but my erectors were tight from squatting

+320lb LV (7%)

Sumo Deadlift
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

75-90 sec rest.. some of the middle sets felt tough, but the last few felt easier

+200lb LV (9%)

duration: 1hr 52min

[gtl]

2015.01.28

morning bwt: 183.6

Squat
220x6
220x6
220x6
220x6

4-5 min rest.. last warmup (190x2) and first set felt great, but each subsequent set got slower and harder. Remarkably less sore today than last Wed.. mostly lower back and upper back sore

+240lb LV (5%)

Bench
160x6
160x6
160x6
160x6

3-3.5 min rest.. these were a little harder today'

+240lb LV (+7%)

Sumo Deadlift
330x1
330x1
330x1
330x1
330x1
330x1

90 sec rest.. these felt much harder today

+120lb LV (6%)

duration: 1hr 49min

finished just in time to go get some Chipotle and bring it back to watch IU beat Purdue