Still on the Right Side of the Grass

[Browndog]

3/8/13

Squat Day

eb 2x10, 95lbs x5, 115lbs x5, 135lbs x5, 155lbs x3
175lbs x5, 210lbs x5, 227.5lbs x5
200lbs x5, 175lbs x5

So...I played Paddle prior to squatting, only an hours worth and wasn't pushed too hard (we crushed the opposition 2,1 and 2).

I haven't squatted in, well it must be almost 10 days and tonight was too damn hard.

I finished the Paused Squat program in a good place and now I find myself back foundering...fuck.

Didn't have time for anything else.

...and my weight is down to 202lbs..gahhhhhhhhhh!

[Browndog]

3/11/13

Bench Day
eb x10, 95lbs x5, 115lbs x5, 135lbs x5
152.5lbs x3, 175lbs x3, 195lbs x3
175lbs x3, 155lbs x3
Surprisingly good sets...

Assistance Work:
Dumbbell Bench - 55lbs 3x10 each arm
Kroc Rows - 75lbs x30, x20 each
Incline Bench - 125lbs 5x10
Pull-Up - @ 65% x22, x13, x10
Dips - @ 65% x30, x20

Dumbbell Bench was brutal, especially doing them single arm at a time. Balancing was a workout in itself. 55lbs was a little ambitious in retrospect. If I want to crush it, I should be doing them @ 45lbs. Everything else was good...

[Oldman]

Nice bench work, Browndog. I've been doing one-arm DB BP with my left arm while I rehab the hand. I find it hard (in a good way) on the low back and abs. I'm nowhere near your weights yet. I may keep these when I can return to the regular benching.

[Browndog]

3/13/13

Deadlift Day

Whip Snatch - eb x5, 65lbs x5, 85lbs x5
Hang Clean - 95lbs x5, 115lbs x5
Deadlift - 135lbs x5, 185lbs x5, 235lbs x5, 275lbs x3
297.5lbs x3, 340lbs x3, 387.5lbs x3
340lbs x3, 297.5lbs x3
maybe one more at 387.5lbs...Good sets though.

Assistance Work:
Hip Thrusts - 265lbs x20, x15, x15
Knees to Shoulders - 5x10
Deadlifts - 205lbs x20, x15, x15

Officially pooped! Solid day, very happy with the session...

[Oldman]

Awesome deads, Browndog!

[Browndog]

Awesome deads, Browndog!

Thanks OM...

3/15/13

Press Day
eb 2x5, 65lbs x5, 85lbs x5
102.5lbs x3, 117.5lbs x3, 130lbs x3
117.5lbs x3, 102.5lbs x3
Good sets, lots more in the tank...

Assistance Work:
Single Arm Dumbbell Press - 35lbs L- x20, x15, x10, x5 R - x25, x15, x10
Rows - 145lbs x25, x15, x10
Behind Neck Press - 80lbs - 5x10
Straight Bar Curls - 47.5lbs 2x50
LTE - 45lbs 4x25
Better numbers on the left arm Press, better numbers on the first set of Rows, more weight on the bar on the BNP. Broke the curls and LTEs into two sets: 50 curls / 2x25 LTEs...for da pump, ya!

Today was a Paul Carter +10% day, haven't had one of them in a while...nice to know they still exist.

[Browndog]

3/17/13

Squat Day
eb 2x5, 95lbs x5, 115lbs x5, 145lbs x5, 165lbs x3
187.5lbs x3, 212.5lbs x3, 240lbs x3
212.5lbs x3, 187.5lbs x3
A very good Squat session. I played a couple of hours of Paddle prior to the session. This time I made sure to re-warm-up the whole lower assembly from the feet to the hips before Squatting. By the end of 5 sets of Paddle my hips are really tight and it can be counterproductive to Squatting, that's for damn sure.

Assistance Work:
Squat - 155lbs x25, x15, x10
Knees to Shoulders - x15, x15, x10, x10
Single Leg Curls - #4 x30, x20 each leg

Another +10% session.

[Oldman]

Impressive, Bd. Especially after competing for two hours!

[Mark E. Hurling]

Well done. Progress, while incremental, is not always predictable. Keeping at it and never giving up is THE key to achievement.

[Browndog]

OM - Thanks

Hurls - Wisdom of the ages. I never really appreciated what a little stick-to-itis could accomplish until I started lifting.

3/18/13

Bench Day
eb 2x5, 95lbs x5, 115lbs x5, 135lbs x5, 147.5lbs x3
162.5lbs x5, 185lbs x3, 207.5lbs x1
185lbs x3, 162.5lbs x5
Good sets, maybe one more @ 207.5lbs...

Assistance Work:
Single Arm Dumbbell Bench - 45lbs L - x15, x15, x14 R - x20, x15, x15
Kroc Rows - 75lbs x35, x15 each
Incline Bench - 127.5lbs x10, x10, 125lbs x8, 122.5lbs x9, x7, x7
Pull-Ups @ 65% x22, x15, x10
Dips @ 65% x30, x20
I was fatigued on the Incline Bench, hence the decreasing load. More Krocs; lighter Dumbbells/more reps; stalled on the Pull-ups and Dips.
A good, but not great 5/3/1 day