216.8 - while sleep hasn't been awful, it definitely hasn't been as good as anticipated during this work break. Haven't had any nights of a solid 7-8 hrs with less than 2-3 wake ups
Press
+5 105x8x3 Tough, needed 7m rests to get thru. Bar speed only slowed a little for the last rep of each set, but it was hard pushing through the fatigue. I'd call these sets @8.5, @9.5, @9.
CGBP
155x8, 145x10, 135x10 Still can't quite get the full 12 reps I'm shooting for on the 3rd set. I'll up the two top sets again, this time by 2.5.
Airdyne
7 x 20:100 Strong. Starting to put more focus into these sessions now with bball a little over 2 months away. Going to the gym for some of my wife's practices (she coaches HS girls) and putting up a couple shots makes me itch like crazy to play.
12-29-2016, 04:17 PM
Agilic
Chin-ups + pull ups
25 + 20 30m total. Matches my total from last week except this week it was a major struggle as opposed to feeling like I had room in the tank last week.
Had to squeeze these in quickly before dinner, no time for rows.
12-30-2016, 11:44 AM
Agilic
219.2 PR. - was away for an overnight trip Weds night and had a massive breakfast and lunch out yesterday filled with sodium and crap
Squat
+10 210x8x3 Great bar speed all the way thru...5m rests...@7.5's. Another 10 lb jump next 8x3 week.
Front squat
135x8x3 Also very tiring but good bar speed.
Calf raises
147.5x12x3
12-31-2016, 11:14 AM
Agilic
217.8
Airdyne
10 x 10:50 First week of adding a second weekly conditioning session. Wanna start building up for bball season in 9ish weeks. Felt good to go at this interval and really open up on the bike. Was hitting 99-100 rpm on middle bunch of sprints. Wasn't tired at all until about 5th sprint, but the last 2-3 were real tough. Figure by starting now and trying to add a sprint to each session here or there, I should be doing 9-10 x 20:100's and 14-16 x 10:50's by the time the season rolls around. That should put me light years ahead of where my conditioning was going into the last few seasons.
01-02-2017, 11:37 AM
Agilic
217.6
Bench
+5 190x5x3 5-6m rest then 7-8m rest. Heavy..@9, 9.5, 9.5. Definitely down to 2.5 lb jumps from here.
Dips
9, 9, 8, 1 First set felt awesome...2nd was tough, and I failed the 27th rep before resting 30s and completing it.
Curls
77.5x8, 67.5x10, 57.5x9, x3 Last set supposed to be set of 12.
01-03-2017, 01:06 PM
Agilic
217.6
Deadlift
+10 295x5x3 Mixed grip first set, straps last 2. 7-8m rests and I'm calling them @8, 8.5, 9. Heavy, but not unbearable. Pretty certain I have at least another 10 lb jump in me for this rep range in 3 weeks.
01-04-2017, 11:42 AM
Agilic
218.2 lb - 5ish hours sleep b2b nights, slightly less last night..not actually bad for a mon/tues
Press
+2.5 122.5x5x3 7ish m rest between both sets. @10, 9.5, 10. Funny thing is 2nd set 5th rep I nailed my chin and the rep still moved better than 5th rep on first or third set. They were never in doubt though, not the hardest 10's ever.
CGBP
157.5x8, 147.5x10, 135x9,xF First 2 sets were to failure, third set I actually failed trying to get to 12.
Airdyne
8 x 20:100 Added a sprint...felt great. Conditioning is noticeably improving!
01-05-2017, 12:28 PM
Agilic
216.2 pooped before weigh in - a pretty nice 8.5ish hr with only 2 wake ups I think
Chin ups + pull ups
27 + 24 in 30m Improvement of +2 and +4. Widened grip on pull-ups which helped.
BB rows
140x8x3 3m rests...muy dificile.
01-06-2017, 12:03 PM
Agilic
216.8 lb also pooped again before weighing - for some unknown reason our son randomly didn't feel like sleeping last night so our sleep was trash
Squat
+10 240x5x3 5m rest then 7m rest. @8, 8.5, 9. A nice honest 5x3 effort. Hard, but able to hold form together. I'll prob play it safe and move to 5 lb jumps unless I somehow slaughter 2's and 8's the next two weeks.
Front squat
140x8x3 3ish min rests.
Calf raise
150x12x3 Around 1m rests, decent calf pump by the end of the third set.
01-07-2017, 11:05 AM
Agilic
218.0 + Almost 7 hours sleep with I think only 1 wake up
Snow (light and fluffy) shoveling warm-up
Airdyne
10 x 10:50 Wanted to add 1 sprint to make 11, but I went way too hard on the first bunch and was fried.