Gwynn's Training Log

[Gwyn Brookes]

You are so very active! My first thought reading about your weekend is that I'd have wanted to eat an entire grocery store after all that.

Where are you pausing on the pause DLs?

Weekend was fueled with Arizmendi pastries (a collective bakery that utterly rocks)!

Paused DLs are paused below the knee. I think it's technically mid-shin. Jordan's log somewhere has a great example of them, sometime in the last month.

[Gwyn Brookes]

1/28/14

Super depleted today - the weekend caught up to me.

Warmed up with squats to 95x5

Deadlift
95x5
135x5
185x3
225x2
245x1
265x3 @ 8.5
255x3 @ 8.5

Bench
45x5x2
70x5
95x4
Paused (3ct)
107x4 @ 9
103x4 @ 8.5

HBBS, no belt
45x5x2
85x5
115x3
135x2
150x4 @ 8 - but they looked a bit high.
150x4 @ 8.5 with better depth
145x4 @ 9

GPP
20 chins, 20 pushups, 40x12 DB row, situps, supermans, mobility re upper back/chest - and of course I also stood on my head, lol
C2 Sprints 6x:20/1:40 - for some reason I was able to really push these and my split time was like 5 seconds better overall
10 min cool down

[Lakshmi Meadows]

One Word

WHOA!

[boot29342342]

Not bad, for a depleted day!

[Gwyn Brookes]

Not bad, for a depleted day!

Because I was not truly depleted. Today, _that_ was depleted, lol.

[Gwyn Brookes]

1/30/14

Squat
45x5x2
95x5
Paused (2ct) - no belt
135x4 - uh oh, that was like an 8 - I had intended to do 160 today but dropped it to:
150x4 (9.5) (edit - after looking at the video, it's just a 9)
145x4 (9, but the first 2 reps were paused for 3 sec instead of 2. Then I came to my senses.)

CG Bench
45x5x2
70x5
95x4
105x1
114x4 (8.5)
110x4 (9)

Press
45x5x2
55x5
65x3
75x2
85x1
88x3 (9.5)
85x3 (9.5)

GPP - 20 chins, 20 pushups, 40x12 DB rows, abs, back, mobility, headstand
C2 - 6x:20/1:40
10 min cool down

Hopefully by Saturday I will have recovered.

[Leah Lutz]

I hope you recover too! You've been doing a ton of work!!

And I'm sure you'll recover. :-) be sure to eat some great food!

[Gwyn Brookes]

I hope you recover too! You've been doing a ton of work!!

And I'm sure you'll recover. :-) be sure to eat some great food!

That, I have mastered. :-)

[Gwyn Brookes]

2/1/14

warm up with squat up to 95x5

Deadlift
95x5
135x5
Paused (2ct)
185x3
215x2
235x4 @ 9
226x4 @ 9

Bench (TnG)
45x5x2
70x5
95x4
110x3
115x2
122.5x4 @ 9.5 (PR for reps)
118x4 @ 9

SLDL
135x5
185x3
215x2
225x4 @ 8 (added 10 pounds from last time, but I need to keep adding more as I get more accustomed to the lift)
225x4 @ 8.5 (just repeated the same weight - probably should have done another set but I needed to get out of there and make it back for sword training)

[Gwyn Brookes]

2/2/14

Squat
45x5x2
95x5
135x3
155x3
175x2
185x4 @ 9
175x4 @ 8.5
175x4 @ 9

Bench (all reps paused 1ct)
45x5x2
70x5
95x5
110x2
115x4 @ 8.5
110x4x2 @ 8, 9
Paused 2ct
95x7x2 @ 8, 9

I had a lot of capacity today!