Still on the Right Side of the Grass

[Browndog]

10/30/15

Press 5's -
eb 3x10, 55lbs x5, 75lbs x3
90lbs x5
105lbs x5
120lbs x7
I expected a few more than 7...

(70lbs x10)x5
BBB

Barbell Rows -
135lbs x5, 145lbs x5, (155lbs x10)x3

Dumbbell LTE's -
35lbs each 3x10

Trust the process...trust the process!

[Browndog]

11/1/15

Squat 5's -

eb 3x10, 95lbs x5, 135lbs x5, 155lbs x5, 170lbs x3
180lbs x5
210lbs x5
235lbs x10
Good AMRAP

(140lbs x10)x5
Breezy...

Dumbbell Curls -
40lbs each 5x15

Good session, got what I wanted on the AMRAP Squats - that's always a pleasing occurrence.

[Browndog]

11/2/15

Bench 3's -
eb 3x10, 95lbs 2x5, 115lbs x5
130lbs x3
150lbs x3
170lbs x6
Wanted 7, but there weren't no way...

95lbs 5x10
Close grip, long pause at chest.

Barbell Rows -
135lbs x5, 145lbs x5, 155lbs x5, 165lbs 3x5

Dumbbell Curls -
45lbs each 3x15

Dips -
bw 3x10

Good day, not great.

[Browndog]

11/4/15

Deadlift 3's -
135lbs 4x5, 225lbs x5, 255lbs x3
280lbs x3
320lbs x3
360lbs x8
That's a rep PR

205lbs 5x10
Snappy

BSS -
70lbs 3x10

Dumbbell Curls -
50lbs each 3x15

Grade "A" pulling!

[Browndog]

11/6/15

Press 3's -
eb 3x10, 70lbs x5, 85lbs x5, 85lbs x3
100lbs x3
115lbs x3
(135lbs x1)
125lbs x7
Much better AMRAP than the 5's session. I did an overload at 135lbs just to prime the pump and I think it paid off. Might have had one more rep...might've.

70lbs 5x10
Quick sets...

Barbell Row -
135lbs x5, 155lbs x5, 170lbs 5x5

Pull Ups -
bw 3x10

LTE -
65lbs x5, 85lbs x5, 95lbs 3x5

Good work today, happy with the Press.

Oooh, and we finally got the Rogue power rack in the facility. What a sweet piece of equipment.

[Browndog]

Squat 3's -

eb 3x10, 95lbs x5, 135lbs x5, 155lbs x5, 175lbs x3
195lbs x3
220lbs x3
(270lbs x1)
250lbs x8
Good AMRAP, had one more in the tank. The overload single prior to the AMRAP seems to be the right idea.

140lbs 5x10
Quick work on two minutes rest.

Chin Ups -
bw 3x10

Nice session.

[Browndog]

11/9/15

Bench 1's -
eb 3x10, 75lbs x5, 100lbs x5, 125lbs x3
140lbs x5
160lbs x3
180lbs x4
Wanted five, but four was a titanic struggle. The old bugaboo of weak right arm reared its head. Must be the Squash and Paddle fatiguing the shoulder girdle.

97.5lbs 5x10
Long pause at the bottom.

Barbell Row -
135lbs x5, 155lbs x5, 165lbs x5, 175lbs 5x5
Still moving the bar quickly.

Dumbbell Curls -
30lbs x25, 40lbs x20, 50lbs 3x10

Dips -
bw 3x10

Followed all this up teaching a Paddle clinic for an hour and a half.

[Oldman]

I'm interested to see that you're back at the 5/3/1. It may be a good approach during the squash season, you think? And you're gym has gotten an equipment upgrade, too--it's nice to have good stuff to lift with!

[Browndog]

I'm interested to see that you're back at the 5/3/1. It may be a good approach during the squash season, you think? And you're gym has gotten an equipment upgrade, too--it's nice to have good stuff to lift with!

5/3/1 works nicely with ramped up court play.

More to the point, I know that my attempts at programming were too ambitious and that having had success with 5/3/1 in the past, it's the best approach this side of Sully and Andy's forthcoming book.

And yes, nice play toys make everything more fun. The rack is especially nice with its adjustability.

[Browndog]

11/11/15

Deadlift 1's -
135lbs 4x5, 205lbs x5, 255lbs x3
300lbs x5
340lbs x3
380lbs x4
First attempt at 380 was aborted about two inches off the floor - just wasn't ready. The next attempt a minute later was good for four only. I'm a little disappointed in screwing up the first attempt and extremely disappointed in just four reps on the AMRAP.

225lbs 5x10
More weight on the bar because 205 is just too damn light for assistance work. Two minutes rest between sets.

BSS -
bx x20, 40lbs x10, 80lbs 3x10

LTE / Dumbbell Curls -
65lbs / 50lbs each 5x10 two minutes rest between circuits