Gwynn's Training Log

[kessg]

4/2
Did abs/back today

Gwynn, what do you do for the back?

[Gwyn Brookes]

Gwynn, what do you do for the back?

A minute of supermans at a time, but on a swiss ball to get a much better range of motion. They are fantastic for hip extension (a problem for me) and for addressing a long term issue I have with my psoas on the right side which likes to get tendonitis.

[Gwyn Brookes]

4/3/14

Still sick - not as bad as the last one but I keep getting hit with these waves of exhaustion and dizziness.

Deadlift
95x5
135x5
185x3
225x2
245x2
265x1x2 @ 7, 7
285x1 @ 9 (9 because I had grip issues on the left hand)
275x2 @ 8 (this set I had no slippage with my grip, yay!)
255x2 w/20 second hold on rep 2. Grip held for the first 10-15 seconds, then started coming apart. Finished with monkey grip - but finished.

These all felt fine but I didn't push it.

Press
45x5x2
55x5
65x5
75x3
Push Press
85x2
95x2 @ 9 (hit by wave of exhaustion/dizziness)
90x2 @ 9 (even worse)

Squat
45x5x2
95x5
135x3
155x2
Pin Squat
155x2
170x2 @ 9 (didn't like where the pins were set - too high)
Paused Squat (took the pins away)
135x2 @ 7
155x2 @ 8

Cooked. I think by Saturday I'll be ready to train hard again.

[Gwyn Brookes]

4/5/14

90% better. Hoping for 100% soon! :-)

Bench
45x5x2
85x5
paused
110x3
120x2
130x2 @ 8
140x1 @ 9.5 PR
135x2 @ 10 rep PR
130x2x2 @ 8, 9

Pin Press (forehead level)
45x5x2
55x5
65x5
75x3
85x3
95x3
100x2 @ 8
105x2 @ 9
100x2x2 @ 8, 9

Deadlift
95x5x2
135x5
185x3
225x2
Halting Deadlift
245x2x3 @ 8, 8.5, 8.5 last one w/20 sec iso hold

https://www.youtube.com/watch?v=Ut-N...ature=youtu.be

[Leah Lutz]

Glad to hear you're feeling better and that's some nice benching too!

[Gwyn Brookes]

Glad to hear you're feeling better and that's some nice benching too!

Thanks! :-)

[Gwyn Brookes]

4/6/14

Squat
45x5x2
95x5
135x5
160x3
185x1 @ 7
200x1 @ 8
195x2 @ 9
185x2x2 @ 8.5, 8.5 and then another single at 185 just because I wasn't sure about the depth on the last rep of the last double

Press
45x5x2
55x5
65x5
75x3
80x1 @ 7
90x1 @ 8
94x1 @ 10
90x2 @ 9.5
85x2x2 @ 8, 8

Deficit (2") Deadlift
95x5
135x5
185x3
225x2
255x2 @ 8
245x2 w/20 sec hold @ 9

Then later that day I got food poisoning. Really bad. Just ate my first meal since Sunday night's (which didn't really count, considering what happened after). Considering whether or not to count all the vomiting as extra ab conditioning?

[boot29342342]

Then later that day I got food poisoning. Really bad. Just ate my first meal since Sunday night's (which didn't really count, considering what happened after). Considering whether or not to count all the vomiting as extra ab conditioning?

Ouch. Definitely counts as ab work though :-)

I saw The Raid 2 this past weekend, and throughout several scenes, all I could think was, "Break his finger. Break his wrist. Break his elbow..."

[Gwyn Brookes]

Ouch. Definitely counts as ab work though :-)

I saw The Raid 2 this past weekend, and throughout several scenes, all I could think was, "Break his finger. Break his wrist. Break his elbow..."

Awesome! You gotta watch the Hurticane too.

[Gwyn Brookes]

4/10/14

Squat
45x5x2
95x5
135x5
150x2x3

Press
45x5x2
55x5
65x2x3

GPP - chinsx3x12 in 7 min, 6 C2 intervals, 5 min cool down, 20 min mobility.

Feels like my metabolism shut itself down almost completely and now I have to rev that motherfucker back up. E.g., training was a little rough today, hard to warm up and my CNS didn't want to participate. I'm pretty sure I'll be fine by Sunday for the meet, though.