Operation Move the Big Thing

[Pawn]

March 8, 2018

I won't be attending soccer next week, so I threw an cardio session in. I finished up faster than my wife (this could be a first) so I curled random things until she was done.

Prowler +450 - pyramid - 50'x2
Curls... lots of them.


March 11, 2018

I'll be on a business trip pretty much all of next week... so Monday and Sunday's workout all rolled into one.

Press: 115 [3], 135 [3], 150 [5], 110 [5,5,5,5,5]
Deadlift: 325 [3], 370 [3], 415 [4]
Squat: 300 [5,5,5]
Bench: 155 [5,5,5,5,5]
CGB: 155 [5,5,5]
Lat Pull: 165 [5,5,5,5,5]

[Pawn]

Weight - 347 lbs
3029 Cal, 223 P, 132 F, 235 C

Enter the red-eye. A nap and a couple of slices of pieces of pizza after a red-eye from Cali. Felt very good, back was a little stiff from airplane seats.

Bench: 170 [5], 195 [3], 220 [3], 155 [5,5,5,5,5]
Press: 110 [5,5,5,5,5]
Inclined Bench: 155 [5], 145 [5,5]

[Pawn]

Banana and a protein bar before the workout... heartburn ensues.

Squat: 335 [5], 380 [3], 425 [3]
Rack Pull: 455 [5]
DB Row: 85 [5,5,5,5,5]

[Pawn]

March 18, 2018

Press: 125 [5], 140 [3], 160 [3], 110 [5,5,5,5,5]
Bench: 155 [5,5,5,5,5]
CGB: 155 [5,5,5,5,5]

I didn’t hit as many reps on the top set as I wanted... I lost tightness on the descent.

Nothing special on the bench volume.

[Pawn]

March 19, 2018

Deadlift: 350 [5], 395 [3], 440 [3]
Squat: 300 [5,5,5,5,5]
GHR: bw [5,5,5,5,5]

Deadlifts moved well. I left plenty in the tank.

My squat form felt off. I played around a bit with positioning... I think I was a little vertical in the hole.

Glute ham raise put more stress on my knees and quads than I expected... and the weight back extensions felt more 'targeted'... but I have nowhere to go with the back extension in terms of weight... I'm torn.

[Pawn]

March 21, 2018

Soccer 60 minutes

Half field... felt it in my hips a bit after the game. Ankles felt solid.

Weight: 346 lbs
Diet: 2802 Cal, 241 P, 106 F, 215 C

March 22, 2018

Bench: 95 [5], 115 [5], 140 [5], 185 [1], 205 [1], 225 [1], 235 [1], 245 [1], 155 [5,5,5,5,5]
Press: 115 [5,5,5,5,5]

Heavy singles day on bench. Felt pretty good, despite an upset stomach (wife made a sauce with potentially off mayo... not pleased). 235 was paused... 245 was touch and go.

[Pawn]

March 23, 2018

Secondary rumblings from the minor poisoning I was given... still had a good workout.

Squat: 185 [5], 230 [5], 275 [10]
Trap bar deadlift: 155 [5], 245 [5], 335 [5], 425 [5], 515 [5], 565 [3]
Back extension: 300 [10,10,10,10,10]

Squats felt good, I adjusted my feet slightly (wider angle). It felt good.

Trap bar deadlifts for an accessory. 65 lbs bar. It’s simultaneously high effort and low impact. Feel nice.

Just banging out the back extensions.

[Pawn]

March 25, 2018

On the road for work for the next three to four days... so I stacked Monday's and Sunday's workouts.

Squat: 305 [5,5,5,5,5]
Press: 75 [5], 95 [5], 105 [10], 115 [5,5,5,5,5]
Deadlift: 190 [5], 235 [5], 285 [10]
BB Row: 185 [5,5,5,5,5]
Bench: 155 [5,5,5,5,5]
CGB: 155 [5,5,5,5,5]

Everything moved well... Squats first worked well. Dynamic effort deadlifts.

[Pawn]

March 29, 2018

Didn't do any cardio specific work this week... boo me.

Weight: 346 lbs
Diet: 2925 Cal, 242 P, 114 F, 232 C

Bench: 150 [5], 175 [5], 200 [7], 155 [5,5,5,5,5]
Press: 115 [5,5,5,5,5]
Inc. Bench: 155 [5,5,5]

Bench volume was performed paused with a varying grip (slightly wider with each set). Top work set felt pretty good.

Volume pressing feels as solid as ever.

Inclined bench requires more bar-path focus / respect than I was giving it. When I'm not paying attention I tend to push the weight far forward like a bench. There are lights DIRECTLY over all the incline benches at my gym... I might start bringing sunglasses or swapping in incline dumbbell press.

[Pawn]

March 30, 2018

That black box saying I missed my cardio session in my tracker bugged me... so I added some farmer carries into today's plan.

Squat: 295 [5], 340 [5], 385 [5]
Rack Pull: 495 [5]
Farmer Carry: 155 [50',50'], 245 [50',50'], 335 [50',50'], 425 [50',50',50',50'], 335 [50',50'], 245 [50',50'], 155 [50',50']
Back Extension: 300 [10,10,10,10,10]

Squats felt good. Bar got a little forward.

Rack pull were from the patella. Really solid feeling, belted. I think I'm liking the belt position and would like to carry it over to my deadlifts. (its quite high -- over the bottom couple of ribs)

Farmer carry felt good. The 425 passes went until grip failure. Next time I will chalk up to get a few more top passes... I'm also going to need a shorthand for recording. (45s rests)

Back extensions were on a different machine.... eh... I like the other one... there is a funny extra pad that pinches the back o my ass... don't know why its there...