ColoWayno's log

[ColoWayno]

I went too heavy on those squats last night, the back is not having it. I will take it easy Thursday and then start taking it quite a bit lighter on this medium day going forward. Hopefully I'll still be in good shape for Intensity day on Tuesday.

[ColoWayno]

Thursday (#1)
Bench
1,2,3x203

I stayed out of the squat rack. Too much back fatigue. Also, I was upper body fried from the pull ups, so no heroics on my medium bench press. Saturday I have to kill the volume on presses.

[ColoWayno]

Saturday (201) (#2P)
Snatches
5x2x93
Press
3x3x148
6x133
Pull-Ups
3x5xBW+37.5
DB Curls, Tricep Pull Downs
2 Rounds of 10x40 and 10x85

About 1:40.

My back is still under some duress, but I have three sleeps then hopefully I can squat.

[ColoWayno]

Monday
Treadmill Incline Intervals
8 minute warmup including 1 minute at 5mph and 1 minute at 7.5 mph
2x20/1:40@8.5 mph and 5%
6x20/1:40@9 mph and 10%

I got to this a bit later tonight... That might be the norm for the Spring semester so I can have dinner with my wife before she is off to teach a late class.

I also did a set of Squats with the bar... For some reason I've been a bit afraid of the squat rack. I'm not in pain except for the slightest twinge. I'm just over thinking it maybe. I can't decide if I should match my PR tomorrow or play it safe. Hmmmm. I won't know until I try some warm ups.

[ColoWayno]

Tuesday (202) (#3)
Snatches
5x2x113
Squats
2x1x343
2x320
Bench
5x185

Back shmack. 1 lbs off of a PR.

[ColoWayno]

Thursday (202) (#4P part 1)
Press
2x1x168 (2lb PR)
2x2x155
I got so dizzy on the second single that I had to catch the bar at the "hang". It was surprisingly easy to catch considering how I was nearly passed out.
I did this at work. I weighed the bar on a little scale they had there and it seemed to be right at about 45 lbs. Can't go to the gym tonight, so dead lifts will happen tomorrow. The extra day can't hurt, either.

[ColoWayno]

Friday (#4 part deux)
Dead Lifts
1x373, 1x378 (PR)
5x333

Did some light Squats to help warm up the bones.

[ColoWayno]

That last press PR was .831683 BW, the PR before wuz .8238
The dead lift wuz 1.8712.

[ColoWayno]

Saturday (202)(#5)
Bench
1,2,3x223
Pull-Ups
13,12xBW (rests: 12,8)
Chins
8,6,2 (rests: 5,3)

Target was 13,13 and 41 total reps. Next time, 13,13 and 42 total.
I also decided to rehab my chins and save the time it takes to do curls.

I kept the bench a bit lighter to see if going a bit easier on this workout keeps me progressing better on the main days.

Skipped Squats since I did light Squats and dead lifts last night.

[ColoWayno]

Monday (202)
Treadmill Incline Intervals
2x20/1:40@8.5 mph and 5%
4x20/1:40@9.0 mph and 10%
2x20/1:40@9.0 mph and 10.5%

I did these on a totally different treadmill and the whole thing felt way to easy.