Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

Next week's Goals:

OHP: 130x8x3, 170x5
DL: 400x4 - w/belt
BP: 250x5x5, 290x1x5
SQ: 315x4x5, 345x4
LTE: bar+80x10x3
Chinz: 15x3 - remove the purple band
CGBP: 185x10x3
Curlz: 80x10x3
Sledz: 6 trips x2 days, add weight 2nd day

Andddd...working really sucks. Sometimes I wish I was one of those people that just laid around and sucked off the .gov tit...oh fuck no I don't, but days like today... Felt great heading into work. Been pretty happy because two weeks ago, we cut out all OT, so I moved our shift back to 2:30p-11p. Well, I come in today and find out Oh yes, you guys are going back on tens, so Monday your crew is working 4:30p-3a again, and oh, we also need you to get a crew together for Saturday and Sunday mmmkay, and oh, yes, if I could just get that red stapler from you...yeah, um thankzzzz....FML.

[Str8shutr]

4/13 BW: 281 Week 5: SwOLEzZz TM

B:
45x10
95x5
135x3
185x2
225x1
250x5x5 - 3, 4, 5, 6, 7 minute splits

P:
45x3
95x2
115x1
130x8 - 10 minute split
130x7 - 3 minute split
130x6 - 3 minute split

LTE:
Bar+80x10 - 6 minute split
Bar+80x8x2 - 1.5, 1.5 minute splits

Belt on 9th hole!

10mg yo, 700mg caffeine.

No vomiting from yo since I started taking it as soon as I wake up, although it was a close call after last B rep. I swear that rep took about 20 secs to press out.

Feet slipped on last rep of B. Went for the leg drive and both feet went up! F'ing floor had condensation on it, so fucking humid today.

Pretty happy with this WO considering how thrashed I was from yesterday.

Yesterday was spent doing +500 body weight DLs. Had to use a port-a-power to fit some cab sides to a lower hull, walking it the length of the hull and pressing every six inches. Hull area to be pressed out was about 20' long. So, 40x15-20 pumps = 600-800 reps. Keep in mind that to get a full pump, the handle stops about 5" above the ground. At full extension the hand is right at knee height. So this was a pretty full ROM. I was beat last night. Also got a good burn on my left neck. Was welding out the lap joint after getting it fit, me and the other guy working back to back. So his arc light was getting me. I had a drape over the back of my hood, but that spot must have been exposed for a while. So I put some burn cream on it this morning, and now my grip is slippery as fuck. Have chalked before every set, but still not feeling solid. Moral of this long ass story...avoid manual labor if possible, and avoid body creams on the hands prior to a WO!

Time to go do the fucking taxes...

[Str8shutr]

(Pre-post)

4/14 BW: 280 SwoLezZz TM

SQ:
BWx5
45x5
135x5
185x2
225x1
275x1
315x4x5 - 3, 4, 5, 6, 7 minute splits
(Hey dumbass: that's 4 reps for 5 sets!)

Chinz:
6x3, 4x2 - 7, 1x9 minute splits w/ 2 purple bands

Sled:
6 pulls, to first driveway and back 54, 50, 48, 50, 46, 44 - 4, 1, 1, 2x3 minute splits

Back still sore from Sunday work. Going to use low belt for sled pulls.

[ithryn]

Doing some further reading, it seems that Louie Simmons advocates ... to use the reverse grip handle while facing forward, hands behind and below knees, and drag from that position. Lot of crazy suggestions there.

I don't read or keep up with Louie but I gather he delights in creating torment for trainees. He looks like the kinda guy who would.

[Str8shutr]

Ha, yeah, so far I have stuck with the traditional pull from shoulders and pull from lifting belt positions. The low belt position is definitely less taxing on the back. However, this weekend I made up a close grip handle that I may start to use as a reverse pull/grip builder type of thing. 2" diameter on the grips. Will be interesting to see how far I can tow it.

[Str8shutr]

(Pre-post)

4/16 BW: 282 Week 5: SwOLEzZz TM

B:
45x10
95x5
135x3
185x2
225x1
260x1
290x1x5 - 4, 2, 2, 3, 4 minute splits

OHP:
45x3
95x1
135x1
152.5x1
170x4 - 13 minute split

CGBP:
185x10 - 6 minute split
185x9 - 2 minute split
185x7 - 2 minute split

Ahhh...feels good! Lifetime PR on B! 315 is right around the corner. That makes me happier...405 will be when the rainbows start shitting unicorns, and my face splits my grinz!

[Str8shutr]

(Pre-post)

4/17 BW: 280 SwoLezZz TM

SQ:
BWx5
45x5
135x5
185x2
225x1
275x1
315x1
345x3 - 4 minute split

DL: w/ belt
135x3
225x2
315x1
365x1
400x4 - 19 minute split 0 DOH, 4 hook

Curlz:
Dowelx5
85x8x3 - 11, 2, 2 minute splits

Sled:
6 trips +20lbs to 1st driveway 58, 50, 44, 43, 41, 40 secs - 4, 2, 2, 3, 3, 3 minute splits

10mg yo, 800mg caffeine.

Belt on 8th hole.

[Str8shutr]

4/20 Smoke 'em if u got 'em (FYI I don't, purely an academic exercise por moi)

BW: 283 SwoLezZz TM

P:
45x5x2
75x5
95x3
115x2
135x1
157.5x5x5 - 4, 4, 5, 6, 7 minute splits

B:
95x3
135x2
175x1
210x8x3 - 15, 3, 3 minute splits

LTE
Bar+80x10x2 - 7, 1.5 minute splits
Bar+80x8 - 1.5 minute split

Fell asleep last night without CPAP mask on. Woke up about 3 hrs later, throat was raw as hell, gasping for breath. CPAP shit really does work. Wish I had done this two years ago! Oh the GainzZz I have missed!

Had a fairly exciting weekend, went to the beach, got a bit of a sunburn, swam in the ocean for the first time in 2015. Sunday, went to visit my dad for his birthday. During our dinner of frozen pizzas, a tornado passed about a mile away from his house. Lost power for about two hours...

[Str8shutr]

(Pre-post)

4/22 BW: 278 SwoLezZz TM

SQ:
BWx5
45x5
135x5
185x2
225x1
275x1
325x3x5 - 3, 3, 3, 4, 3.5 minute splits

Chinz:
8x3, 2x2 - 11, 1x9 minute splits w/ 2 purple bands

Sled:
6 pulls +30, to first driveway 58, 50, 44, 38, 34, 32 secs - 5, 2, 2, 3, 3, 3 minute splits

Wheewwww! Tough WO. SQs went fairly easily, though. Right knee is acting like a bitch. On the outside of the knee towards the back of my leg, running up into my hamstring, something has been sore for about 4 weeks now. Tried ibuprofen protocol, didn't help. Massage and static stretching seems to help for about 4-6 hrs, but then the soreness returns. And it's not been soreness, really. It's more like an absence of strength? What makes it hurt the worst is taking my shoes off, or sitting with my legs in a 90 degree position. Arrrghh.

What whaaaat?!? Had to check weight twice on the scale... Got 278.2 twice and 277.8 once. I have dialed carbs back slightly since last week, but was not expecting that.

[Str8shutr]

(Pre-post)

4/24 BW: 279 SwOLEzZz TM

P:
45x5x2
75x5
95x3
115x2
135x1
162.5x1
190x1x5 - 4, 2, 2, 2, 2 minute splits

B:
135x3
185x2
225x1
270x2x3 - 16, 5, 3 minute split

CGBP:
185x10 - 5 minute split
185x8 - 2 minute split
185x6 - 2 minute split

OHP lifetime PR!

B was meh. Failed third rep of first set. Did a shit ton of grinding last night. Seven hours straight, wore my upper back out. So, overall, happy with WO.