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sat 20 feb 2016 @gl
7h sleep
macros 550c 225p 100f
bw 210ish
training - gpp day
a1. prowler liss: #90x25min
b1. amap chins 10min (uncounted)
c1. w. dips - rest pause: 35x8, 45x8, 55x8, 70x8, 63x8, 73x8, 73x3, 73x3
notes
greenlake gym has a (padded) prowler in the group exercise room now. just pushed it back and forth a mix of hi-low and took short breaks to keep hr below 120.
chins were uncounted, mix of prone, supine, parallel.
w. dips were good. i switched from plates to kb for the top sets and mistakenly counted 24kg @ 70lbs. these were a make-up from a programmed training day.
new cpap mask last night was MUCH better wrt to fit and comfort. cumulative 6hrs of use @0.8 incidents/hr. i had this mask before when using a CPAP via insurance last year, and kept experiencing rainout issues. this time around i did a bit more due-dilligence and kept the machine below the bed. no problem.
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sun 21 feb 2016 @ego
8h sleep
macros 225p 550c 100f
training
a1. duffalo squat - rest/pause: 285x8, 305x8, 325x8, 345x8, 345x3
b1. db incline: 35x8, 45x8, 60x8, 70x8, 80x8, 80x3
c1. sgdl - rest/pause: 225x8, 275x8, 275x3
weekly volume
squat: 183 reps / 36868# / 498e1rm
bench: 235 / 42068# / 342e1rm
dead: 55 reps / 19123# / 520e1rm*
*did some rows but may do rdl today
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did some rdls:
185x11, 225x11, 225x5, 225x5
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tue 23 feb 2016 @cascade crossfit
on duty yesterday, 5h sleep
macros 550c 225p 100f
training
hbbs: 376x6, 398x6, 421x4, 352x6, 352x6, 352x6, 352x6
notes
long day. worked yesterday, had a few CPRs. got off work this AM and headed up to the state fire academy for recruit school instruction for 9hrs and rolled into cascade at 1800.
squats went well. i think 421 was there for 6, but i got too far into my toes on rep 5 and couldn't pull out. big drop for fatigues, i really wanted to catch 4 drop sets on this final week of hypertrophy, so was willing to break protocol a bit.
total tonnage was ~15k tonight. pretty sure it's a PR. gym closed up so i had to duck out. got squats finished, which is all i really needed. i can make up much of this week's stuff (lots of dumbbell work) across the week.
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wed 26 feb 2016 @fd
conditioning
a1. treadmill liss: 25min
b1. amap chins 10min
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fri 26 feb 2016 @gl
7h sleep
training
a1. comp bp: 245x6, 266x6, 276x6, 281x6, 276x6, 276x6, 266x5
b1. rest-pause hbbs: 275x11, 315x11, 335x11, 335x5
c1. incline db bench: 35x8, 45x8, 55x8, 65x8, 65x3, 65x3
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sat 27 feb 2016 @gl
training
a1. rest-pause weighted dips: 25x8, 35x8, 50x8, 60x8, 70x8, 80x8, 80x0
b1. rest-pause seated db press: 30x11, 40x11, 50x11, 60x11, 60x5, 60x5
c1. rest-pause sgdl: 275x8, 315x8, 365x8, 365x0
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sun 28 feb 2016 @fd
training
a1. rest-pause bent rows: 185x11, 225x11, 245x11, 245x5, 245x5
b1. treadmill liss 25min
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tue 1 mar 2016 @ego
6h sleep
macros 550c 225p 80f
training
a1. deadlift: 366x6
b1. duffalo bar squat: 286x8, 325x8
c1. paused bench: 226x8, 246x8
d1. w. chins: 10x8, 20x8, 30x8, 30x3
notes
trained at 0500 today before work. i was on duty yesterday for a 9hr tour; we had a rocking fire around 1500, which kept us there until 1800. i was on a large diameter line (2.5") for a continuous portion of time. i had planned on training after work to finish out the week, but didn't arrive home until 2100 and went to bed with the plan to train this am.
session was pretty much meh. didn't sleep well at all and was clearly still pretty fatigued from yesterday. even 405 deadlift felt like a grand piano. so, i just worked up to heavy-ish sets and didn't do much in the way of fatigues.
House fire video
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Jeez on that fire man, so damn close to a fuel service station too!Originally Posted by Travis Rask
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