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03-06-2018, 09:58 PM
#661
3/7 BW: 305
GGW Week10 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x4x2 - 21, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x4x4 - 21, 3, 3, 4 minute splits
BBRows:
135x5
225x2
250x8x4 - 7, 2, 2, 2 minute splits
Last edited by Str8shutr; 03-07-2018 at 04:56 PM.
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03-08-2018, 07:55 PM
#662
3/9 BW: 301 post WO
GGW: Week 10 WO 3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x1
375x4x3 - 18, 4, 5 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x4x4 - 23, 7, 6, 7 minute splits
DL:
135x3
225x2
315x1
415x4 - 16 minute split
Last edited by Str8shutr; 03-09-2018 at 04:16 PM.
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03-11-2018, 07:13 PM
#663
3/12 BW: 301
GGW: Week 11 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
435x1
475x2x4 - 28, 6, 6, 9 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
295x2x3 - 21, 4, 5 minute splits
DL:
135x3
225x2
315x1
385x1
445x2x3 - 14, 4, 4 minute split
SQ rep PR!
Last edited by Str8shutr; 03-12-2018 at 04:25 PM.
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03-13-2018, 06:15 AM
#664
3/14 BW: 302
GGW Week11 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
375x2x2 - 19, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
200x1
220x2x4- 31, 6, 8, 10 minute splits
BBRows:
135x5
225x2
265x6x4 - 5, 1.5, 1.5, 1.5 minute splits
Last edited by Str8shutr; 03-14-2018 at 05:27 AM.
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03-15-2018, 07:12 AM
#665
3/16 BW: 302
GGW: Week 11 WO 3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
390x1
425x2x3 - 23, 3, 6 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
325x2x4 - 24, 3.5, 4, 5 minute splits
DL:
135x3
225x2
315x1
415x1
495x1.5 - 15 minute split
Got DL #2 about 4” from lockout and it just peeled my hook grip open like a banana. First time that has happened. Blaming it on my cold and lack of sleep.
Last edited by Str8shutr; 03-16-2018 at 05:00 AM.
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03-20-2018, 11:58 AM
#666
3/20 BW: 305
GGW: Week 12 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3x3 - 20, 5, 4 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x3x3 - 32, 6, 5 minute splits
Did this WO in the afternoon on a day off with no caffeine other than a few cups (5) in the morning. Working with my wife because she is learning how to lift. Didn’t want to take the caffeine so late in the day because it fucks with my sleep. Everything felt very heavy, even though I got all the reps easily. Also had pretty long rest periods because little man was out there too.
Last edited by Str8shutr; 03-20-2018 at 03:24 PM.
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03-22-2018, 09:58 PM
#667
3/23 BW: 305
GGW: Week 12 WO 2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x1
375x3x3 - 17, 3, 3 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
260x3x3 - 23, 3, 3 minute splits
BBCurlz:
45x5
85x8x3 - 5, 2, 2 minute splits
Maxes for next week:
Sq: 510
B: 355
Dl: 530
OHP: 235
Last edited by Str8shutr; 03-25-2018 at 12:40 AM.
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03-25-2018, 12:31 AM
#668
3/26 BW: 304
GGW Wk13 WO1
BP:
45x10x2
95x5x2
135x5
185x3
225x2
275x1
315x1
355x1 - 23 minute split
DL:
135x3
225x2
315x2
405x1
465x1
530xF, F - 20, 3 minute split
515xF - 3 minute split
495x1 - 4 minute split
B PR! B went well. Quick rep, slowed a little towards the top. Use 355 as max for next cycle.
I had a feeling yesterday that I should of waited another day before maxing. My hamstrings were toasted, I could feel them straining when I was sitting down and getting up. Next time I HAVE to listen to my body. I have no doubt I would have gotten 515, and most likely would have gotten 530 if I had waited. I got them all about three inches off the ground and then hit a wall. Oh well get it next time. Probably should use 505 as my max for next cycle.
Last edited by Str8shutr; 03-26-2018 at 09:04 AM.
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03-28-2018, 07:42 AM
#669
3/29 BW: 303
GGW Week13 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
465x1
505x1 - 30 minute split
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
200x1
220x1
230x1- 33 minute split
1RM for SQ!
1RM for OHP!
Today was a good day.
Last edited by Str8shutr; 03-29-2018 at 03:50 AM.
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04-01-2018, 02:23 AM
#670
4/1 BW: 302
Accidental Easter Light Week Recovery Gains
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x6x3 - 14, 4, 4 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x6x3 - 17, 4, 4 minute splits
DL:
135x3
225x2
315x6x3 - 15, 3, 3 minute split 2 w/ straps, last w/o
Tried straps on DL but found that form went to shit right off the floor. Bar was swinging out away from shins, went back to DOH.
So, I set my alarm for the wrong time this morning. Instead of setting it for normal go to work time, I accidentally set it for go to the gym before work time. I didn’t realize until I had gone downstairs and was making my lunch, so I said f it and went ahead and worked out.
Happy Easter! May Jesus’ blessings be upon all of us!
Last edited by Str8shutr; 04-01-2018 at 04:08 AM.
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