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01-12-2017, 09:21 PM
#481
1/13 BW: 268
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
295x5x3 - 3, 5, 7 minute splits
CGBP:
45x10
95x5x2
135x3
185x1
200x8x3 - 19, 3, 5 minute splits
Chinz:
BWx1
BWx3x3 - 1, 2, 2 minute splits
Bandzx4x2 - 2, 2 minute splits
Last edited by Str8shutr; 01-13-2017 at 11:25 AM.
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01-16-2017, 08:14 PM
#482
1/17 BW: 268
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
340x1
375x3- 4 minute split
345x3x4 - 5.5, 3, 3, 4 minute splits
BP:
45x10
95x5x2
135x3
175x2
205x1
240x1
275x1x2 - 19, 2 minute splits w/ wrist wraps
230x6x3 - 4, 4, 6 minute splits
Curlz:
Dowelx5
45x5
85x8x2 - 6, 1.5 minute splits
85x5 - 1.5 minute split
375x3 felt good. No soreness in left hammie.
Nice to make some progress on lifts, and not feel sore as hell. Guess that'll be for tomorrow.
600mg caffeine, 30mg pseudoephedrine, 3mg beta-alanine, half a bucket of coffee. 2 hrs sleep coming off of night shift. Got home at 8a, sleep until 10:45a, then up for WO and get readjusted to daylight.
Last edited by Str8shutr; 01-17-2017 at 12:18 PM.
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01-19-2017, 08:42 AM
#483
1/19 BW: 268
SQ:
BWx5
45x5
135x5
185x3
225x1
250x8x2 - 3, 4.5 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
165x1
185x1x3 - 29, 2.5, 2 minute splits w/ wrist wraps
152.5x5x3 - 6, 4, 5 minute splits all DOH, last rep w/ 2 sec hold
DL:
135x3
225x2
315x1
405x3 - 23 minute split
365x3 - 7 minute split
Video showed a little lower back rounding at 405. Think I need to drop my hips a little more so that I can get my lower back set.
Argghh, one day, I will come out here and nothing will be painful. Today it's my left shoulder and right hamstring. I don't even mind the constant soreness anymore. it does make me wonder if I ought to go and get T-levels checked again, though. Last time they were normal...for a 75 yr old male. But the score was still within the "normal" range, so my GP was dicinclined to address it.
Last edited by Str8shutr; 01-19-2017 at 11:26 AM.
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01-21-2017, 12:59 PM
#484
1/22 BW: 267
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
300x5x3 - 2, 4, 5 minute splits
CGBP:
45x10
95x5x2
135x3
185x1
205x8x3 - 18, 3, 5 minute splits
Chinz:
BWx1
BWx3x2 - 4.5, 2 minute splits
Errrr...so I think I fucked up when I did all those chins on the 13th. Ever since, and this took a few days to set in, my shoulders have been in near constant pain. I think the Chinz volume, plus the heavy sets on B and OHP at last WOs have contributed. Treating with Vitamin I and starting off with much lower volume.
Last edited by Str8shutr; 01-22-2017 at 04:58 AM.
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01-24-2017, 09:54 PM
#485
1/25 BW: 263
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1x2 - 3, 3 minute splits
350x3x3 - 6, 4, 5 minute splits
BP:
45x10
95x5x2
135x3
175x2
205x1
240x1
275x1x3 - 28, 2, 2 minute splits w/ wrist wraps
230x6x3 - 7, 4, 6 minute splits
Curlz:
Dowelx5
45x5
85x8x3 - 6, 2, 2 minute splits
Lost one of my elbow sleeves This is the first WO in a long time where they have not been utilized. Hopefully I lost it at work, and will be able to get it back.
Last edited by Str8shutr; 01-25-2017 at 06:36 PM.
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01-27-2017, 11:12 AM
#486
1/27 BW: 263
SQ:
BWx5
45x5
135x5
185x3
225x1
255x8x2 - 2, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
170x1x2
190x1x2 - 33, 4 minute splits w/ wrist wraps
155x5x3 - 6, 5, 7 minute splits
DL:
135x3
225x2
315x1
410x3 - 21 minute split
370x3 - 9 minute split all DOH, last rep w/ 1 sec hold
Repeat 155 for OHP. Derp. Forgot to load bar for OHP worksets, so did 170 twice.
Got video of 410 work set from a better angle. Lower back is staying nice and flat, got a little rounding in the upper, but nothing egregious.
Last edited by Str8shutr; 01-27-2017 at 08:26 PM.
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01-28-2017, 10:28 PM
#487
1/29 BW: 266
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x5x3 - 2, 4, 4 minute splits
CGBP:
45x10
95x5x2
135x3
185x2
207.5x8x3 - 18, 4, 5 minute splits
Chinz:
BWx1
BWx3x3 - 5, 2, 2 minute splits
A pretty good WO. Very nice weather. Right at 58 degrees and sunny.
Last edited by Str8shutr; 01-29-2017 at 03:14 PM.
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02-01-2017, 09:53 PM
#488
2/2 BW: 265
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
400x1x2 - 3, 3 minute splits
350x3x4 - 6, 4, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
280x1x3 - 25, 2, 2 minute splits w/ wrist wraps
245x4x5 - 4, 3, 3, 3, 3 minute splits
Curlz:
Dowelx5
45x5
85x8x3 - 3, 1, 1 minute splits
Wow what a nice day. 68 degrees and sunny. Perfect for lifting in the garage!
Son of a gun! 350 felt like light weight after repping 400.
Decided to change up bench a little, going heavier, with more sets.
Ermagawd, that last B rep...I swear it took 15 seconds to press out.
A very nice WO, especially considering I just came off night shift.
Last edited by Str8shutr; 02-02-2017 at 09:08 PM.
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02-03-2017, 11:24 PM
#489
2/4 BW: 266
SQ:
BWx5
45x5
135x5
185x3
225x2
260x8x2 - 3, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
170x1
185x1x2 - 24, 1 minute splits w/ wrist wraps
157.5x5x2 - 6, 5 minute splits
157.5x4 - 6 minute split
DL:
135x3
225x2
315x5x2 - 14, 4 minute split all DOH, last reps w/ 3 and 4 sec hold
Chilly in the garage today.
Repeat 157.5 for reps. Went for 2nd rep on 1st set of 185 OHP, didn't happen. On second set weight got way behind me and I tweaked something in left low back pulling it into position.
Shhhiiiiottt, felt so shot when I got to DL I just pulled 315 for reps. Def time for a deload. My upper body is now the limiting factor. All the extra volume at work is killing my gainzzz. And possibly that extra work on B last session. But, it's a good thing in the long run, I hope.
Last edited by Str8shutr; 02-04-2017 at 01:55 PM.
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02-06-2017, 01:23 PM
#490
nope, fat fingered my alarm and set it for pm instead of am. Lucky I made it to work on time...
Last edited by Str8shutr; 02-07-2017 at 10:02 AM.
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