ColoWayno's log

[ColoWayno]

Wednesday (190)
Squats
5x275
Bench
2x5x210
Deads
5x365

I need more volume on Squats, they feel like crapola.

[ColoWayno]

Thursday (191.5)

1000 replies, wohoo!

Here's the program I'm going to follow for a while (slight modification of previous):
1) Power Cleans, Squats (V)
2) Bench/Press (V), Pull-ups(I), Press/Bench (Single set)
3) Snatches, Squats (I), DL
4) Bench/Press (I), Pull-ups(V) Press/Bench (Single Set)

This is done 3 days a week (probably Tuesday, Thursday, Saturday), so it takes 4 weeks to make it through 3 cycles. Conditioning is done on Saturdays or Sundays and whatever other days I can manage.


Gonna leave these here too so they aren't too hard to find:
***** PR's *****
Deadlift
5x375 (2012-11-19)

Squat
3x5x305 (2010-12-26) This is one I need to work on.
1x330 (2012-11-19)
5x1x325 (2011-05-12)
2x3x310 (2011?)

Bench
3x5x217.5 (2012-09-15)
2x1x247.5 (2012-11-26) (Best singles)

Press
3x5x141.25 (2012-09-08)
5x1x157.5 (2012-09-12)
2x3x147.5 (2012-12-05)

Snatches
5x2x137.5 (2012-12-03)

Power Cleans
1x175 (2012-08-25)

Pull-Ups
5x(BW=195)+57.5 (2012-08-29)
2x11x(BW=194.5)+20 (2012-08-18)

Chin-Ups
1x1x(BW=??)+90 (2010-07-??) (I don't chin anymore so this might stay where it is for a while).

[ColoWayno]

Unlike your dating site profile...

Do you think the fact that my dating site status says "Married to an Axe Murderer" could be slowing my game?

[ColoWayno]

Thursday (191)

[f4thpathway]

[ColoWayno]

Saturday (190.5) (#1)
Snatches
3x2x130
Squats
2x5x245

Not feeling well today but other than being dizzy for every snatch rep it wasn't bad for the first snatches in a month or so.

[ColoWayno]

Sunday (193)
Prowler
8x60 yards @+50 on a 2 minute clock (3 for the last two reps)

[Oldster]

Wouldn't dizzy + snatches = slightly alarmed? Heh!

If you are working the prowler hard, you must be feeling better.

[ColoWayno]

Wouldn't dizzy + snatches = slightly alarmed? Heh!
If you are working the prowler hard, you must be feeling better.

I seem to be ok at not falling over, I just try to ignore it.

[ColoWayno]

Monday (194) (#2)
Conditioning
1 mile walk
Press (V)
3x5x130
Bench
8x185
Pull-Ups
5xBW+50
DB Curlz
3x10x30ish.


It's supposed to be intensity day on presses, but I'm gonna build a bit of volume first. I'm also going to try doing my back off set ala press work/bench back off or vice versa.