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11-16-2016, 09:36 PM
#461
11/17 BW: 266
OHP:
45x5x2
75x5
95x3
110x2
135x1
155x1
170x3 - 4 minute split
155x5 - 6 minute split
155x4 - 6 minute split
155x3 - 8 minute split
Tricep Pushdown:
30x10
50x10
65x10x3
Meh. Getting used to WO in mornings. Don't really care for it. Don't really care for the rack setup at new gym. Have to " walkout" OHP, so I lose tightness in my abz, then I reset, and it was just a shitshow.
Last edited by Str8shutr; 11-17-2016 at 06:54 AM.
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11-24-2016, 08:09 AM
#462
11/24 BW: 262
SQ:
BWx5
45x5
135x5
185x3
225x2
275x5x3 - 3, 8, 5 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
255x3 - 20 minute split
225x6x3 - 6, 5, 6 minute splits
Curlz:
Dowelx5
45x3
75x8x3 - 4, .75, 1 minute splits
Legs are smoked. 275 felt rough. Probably could have gotten 315, but don't want to over do it and cripple myself at work.
Happy Thanksgiving to all! I have so much to be thankful for this year. I am blessed with a wonderful wife and son, good friends, and just landed a job that will support my family for a long time to come. Thank you Lord for blessing me with this bounty.
On the down side, the new job involves swing shifts in 12hr rotations, so I'm going four days on, four days off, four nights on, four nights off, repeat. Will have to see how this works out with training. Will probably be in maintenance mode for a while.
Last edited by Str8shutr; 11-24-2016 at 10:52 AM.
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11-30-2016, 01:45 PM
#463
11/30 BW: 259
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 4, 6, 9 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
255x3 - 26 minute split
225x6x3 - 6, 6, 6 minute splits
Curlz:
Dowelx5
45x3
75x8x3 - 5, 1.5, 1.5 minute splits
Finished with first round of night shift. Try to get back into some sort of routine. Have lost seven pounds in four days. Thinking this new job is going to count for some advanced HIIT cardio. I haven't worked that hard in years. Basically about 1-2 minutes of intense work, then rest for 5-8 minutes, most of the time.
Last edited by Str8shutr; 11-30-2016 at 03:30 PM.
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12-02-2016, 09:02 AM
#464
12/2 BW: 262
SQ:
BWx5
45x5
135x5
185x3
225x8x2 - 3, 5 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x2 - 28 minute split
145x5x3 - 4.5, 6, 6 minute splits
DL:
135x3
225x2
315x1
405x1 - 20 minute split
365x3x2 - 6, 5 minute split
Damn, hamstrings are sore as hell. Hopefully 8 rep sets will help to flush them out.
Probably could have gotten a third rep with 175 OHP, but don't want to push really hard right now.
Last edited by Str8shutr; 12-02-2016 at 01:57 PM.
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12-05-2016, 04:03 AM
#465
12/5 BW: 260
SQ:
BWx5
45x5
135x5
185x3
225x2
275x5x3 - 2, 3, 4 minute splits
CGBP:
45x10
95x5x2
135x3
185x8x3 - 12, 3.5, 4 minute splits
Lat Pulldowns:
70x5
120x5
180x5x3 - 6, 2, 2 minute splits
Done at 5a, prior to shift.
Last edited by Str8shutr; 12-05-2016 at 06:52 AM.
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12-08-2016, 08:32 AM
#466
12/8 BW: 262
SQ:
BWx5
45x5x2
135x5
185x3
225x2
275x1
315x1
365x2 - 3.5 minute split
315x5x3 - 6, 6, 8 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
255x3 - 27 minute split
225x6x3 - 4, 5, 6 minute splits
Curlz:
Dowelx5
45x3
80x8x3 - 7, 1.5, 2 minute splits
365 went up fairly easy. Add 2 reps next heavy day.
Pre WO was 4 cups of coffee, 400mg caffeine, and 30mg pseudoephedrine.
Last edited by Str8shutr; 12-08-2016 at 11:58 AM.
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12-10-2016, 11:58 AM
#467
12/10 BW: 262
SQ:
BWx5
45x5
135x5
185x3
235x8x2 - 2, 7.5 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x2 - 24 minute split
147.5x5x3 - 5, 5, 6 minute splits
DL:
135x3
225x2
315x1
405x2 - 17.5 minute split
365x3x2 - 6, 6 minute splits; all reps DOH, almost lost last rep
Had to go watch a house down the street burn after first set of SQs.
Went for third rep on OHP at 175, stalled right above forehead.
Last edited by Str8shutr; 12-10-2016 at 02:41 PM.
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12-12-2016, 08:46 AM
#468
12/12 BW: 265
SQ:
BWx5
45x5
135x5
185x3
225x2
280x5x3 - 3, 3, 4 minute splits
CGBP:
45x10
95x5x2
135x2
165x1
190x8x3 - 18, 3, 4 minute splits
Last edited by Str8shutr; 12-12-2016 at 12:06 PM.
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12-16-2016, 03:06 PM
#469
12/17 BW: 264
SQ:
BWx5
45x5x2
135x5
185x3
225x2
275x1
315x1
365x4 - 3 minute split
315x5x2 - 6, 7 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
255x3 - 24 minute split
225x6x3 - 5, 5, 4 minute splits
Curlz:
Dowelx5
45x3
82.5x8x3 - 3, 1.5, 1.5 minute splits
365x4 was tough. Lost a lot of bar speed on the way up. Go for 5 next time.
Still getting acclimated to upper body volume at work. I will be able to start increases on B soon.
400mg caffeine, 30mg pseudoephedrine, beta-a, creatine, and TMG pre, plus a bucket of coffee. WO started at 6:45a.
Last edited by Str8shutr; 12-17-2016 at 09:45 AM.
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12-19-2016, 09:40 AM
#470
12/19 BW: 260
SQ:
BWx5
45x5
135x5
185x3
225x2
245x8x2 - 2, 3 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x3 - 24 minute split
150x5x3 - 5, 5, 7 minute splits
DL:
135x3
225x2
315x1
405x3 - 17 minute split
375x3 - 6 minute split
A very nice WO. Glad my strength is returning.
Last edited by Str8shutr; 12-19-2016 at 11:29 AM.
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