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11/25 BW: 298 Week 1: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
295x5x5 - 4, 3, 4, 5, 5 minute splits
PS:
45x2
75x2 - 7 minute split
85x2x5 - 1 minute splits
Chinz:
4, 4, 4, 3, 3 - 3 minute splits w/bands
Very snotty today?!? Maybe from being around that damned cat this weekend.
PR - couch time!!!
I have not been this lazy in about 4 yrs. At the in-laws, so nothing to do around the house. Have literally done nothing except eat, sit on couches, use the bathroom, and sleep for the last 36hrs, and will probably last for another 24hrs.
So...I should be well rested for Monday's session.
(Pre-post)
12/1 BW: 300 Week 2 SwOLEzZz TM
P:
45x10
75x5
95x3
115x2
135x5x5 - 3, 3, 4, 4, 4 minute splits
B:
45x5
95x3
135x2
175x8x3 - 9, 1 1/2, 1 1/2 minute splits
LTE
Bar+40x10x3 - 5, 1, 1 1/2 minute splits
OHP: +5
B: +5
LTE: +5
Still wearing belt on 7th hole!
Had a strange epiphany yesterday. I had a lot of soreness in my hips, thought I was coming down with my wife's cold. After some reflection I realized that my hips were tight because I hadn't done anything since Wednesday. So I stretched it out. Stretching was extremely painful. Normally I can flop over, touch my toes and hold it for twenty seconds easily. Yesterday, I was fighting to get my hips past ninety degrees, and could barely hold it for five seconds! Lesson for the future - if not working out, at least do some stretches every day!
12/2 BW: 300 Week 2: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
300x5x5 - 3, 4, 5, 5, 6 minute splits
PS:
45x2
95x2x3 - 14, 1, 1 minute splits
Chinz:
4, 4, 4, 4, 3 - 3 minute splits w/bands
Feeling pretty shitty this morning. Been fighting a cold for about two days now. Was really feeling it last night. Didn't sleep very well. Guess it's a good thing I don't need a respiratory system for SQs.
Holy crap! 300 feels like 365. May have to cut this session short and hit it hard next week.
Repeat PS for 6 sets next week.
Today was suck. Worst WO in quite a while. Suck!!!
(Pre-Post)
12/4 BW: 297 Week 2: SwOLEzZz TM
P:
45x10
75x5
95x3
115x2
135x1
155x1
175x1x5 4@8, last@8.5 - 1 minute splits
B:
45x5
135x3
185x2
235x5 - 10 minute split
CGBP:
155x8 - 4 minute split
175x8x2 - 1 1/2 minute splits
Still fighting cold. Mucinex seems to be working well, clearing out sinuses.
Wearing belt on 6th hole. : (.
Next CGBP 175x8x3.
(Pre-Post)
12/5 BW: 301 Week 2: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x3@8 - 4 minute split
DL: - no belt
45x5
135x3
225x2
315x1
360x5@8 - 15 minute split
BBRow:
45x5
135x3
185x8x3 - 10, 1 1/2, 1 1/2 minute splits
Curlz:
Dowelx5
65x8x3 - 7, 1 1/2, 1 1/2 minute splits
Left hamstring was really bothering me today. Feels extremely tight. Took it EZ on SQs. Repeat for 5 next week.
Setup for DL felt much better with no belt. First 3 reps were DOH, switched to hook for last 2.
Like the BBRows. 185x10x3 next time.
65x10x3 on Curlz next time.
Just found out I will be working 10s next week, for the foreseeable future. Means instead of 230-11p, I work from 430p-3a. Kinda fucks up my schedule. Oh well...
Next week's Goals:
OHP: 120x8x3, 160x5
DL: 365x5 - no belt
BP: 210x5x5, 270x1x5
SQ: 305x5x5, 345x5
LTE: bar+45x8x3
PS: 95x2x6
Chinz: add a 4th rep to 4th set, then 3.
CGBP: 175x8x3
BBRow: 185x10x3
Curlz: 65x10x3
(Pre-post)
12/8 BW: 299 Week 3: SwOLEzZz TM
B:
45x10
95x5
135x3
160x2
185x1
210x5x5 - 3 minute splits
P: - 1.0 style
45x5
95x2
120x8x3 - 9, 1 1/2, 1 1/2 minute splits
LTE:
Bar+45x8x3 - 9, 1 1/2, 1 1/2 minute splits
Still fighting cold. Sinuses still draining, still have a hacking cough, otherwise feel OK.
B was EZ. +5.
P, last rep was tough. +5. May have to do 2.0 for those final few reps. Try another 5lb jump.
LTE next time bar+45x10x3.
(Pre-Post)
12/9 BW: 297 Week 3: SwOLEzZz TM
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x5x5 - 2, 5, 4, 5, 6 minute splits
Chinz:
4, 4, 4 - 3 minute splits w/bands
Still feel like shit. Coughing up greenish brown phlegm.
Not feeling good after SQs, so scratched PSs.
After third set of Chinz, threw up all over the yard.
Got three hours of sound sleep last night. Tossed and turned for the next 4 1/2 hours. Do not like working this shift.
(Pre-Post)
12/11 BW: 298 Week 3: SwOLEzZz TM
B:
45x10
95x5
135x3
175x2
210x1
240x1
270x1x5 - 4 minute, 30 sec, 45 sec, 45, 45 splits
OHP:
45x5
95x3
135x1
160x5 - 12 minute split
CGBP:
175x8x3 - 4, 1, 1 1/2 minute splits
Upped caffeine to 700mg + 2 cups coffee today.
Still not sleeping well, about 6 hrs last night.
Still have cough, but phlegm flow seems to have stopped.
+5 on B and OHP.
+10 on CGBP.
These upper-body WOs feel super easy. Resisting temptation to add more assistance. Will run as programmed for at least eight weeks, then re-evaluate.
