cwd's log

[Charlie Davies]

bw 194

HB Squat: 45 x5, 95 x5, 135 x5, 185 x2, 225 x1, 275 x1 @7.5, 215 x8,8,8,8 last set @8.5
Dead: 135 x5, 185 x2, 225 x1, 275 x1, 315 x1 hook, 350 x1 hook @7
Power Clean: 55 x3, 75 x3, 105 x3, 135 x3,3,3,3,3

8s day squats were a gruesome slog as always. After the great power clean experiment is over, I will definitely experiment with Hanley-style many-short-sets for hypertrophy instead of 8s.

Power cleans were very rough. Legs were fried before starting, and I'm out of practice. But I'm not actually injured other than some minor bruising, and they went up. We'll see...

2018 so far: 28 sessions kept, 0 missed

[Charlie Davies]

bw 197

Highbar Squat: warmups to 275 x1
Bench: 45 x5, 95 x5, 135 x2, 165 x1, 187.5 x1 @7, 160 x8,8,8,8 @7.5 to 9
Chins, hammer grip: bw +20 x19 in 7 minutes
Press: 45 x10, 75 x5, 95 x2, 127.5 x1, 110 x17 in 7 minutes

Bench went well, dips seem to be driving bench nicely.
Much DOMS from yesterday's squats and cleans, this cut my reps a bit on chins & press.

2018 so far: 29 sessions kept, 0 missed

[Charlie Davies]

bw 196

HB Squat: warmups to 275 x1
Deadlift: warmups to 350 x1, 300 x8 overhand @8
HB Squat, paused: 215 x2

Skipped conditioning and jump test yesterday.
Still quite sore from squats & power-cleans 3 days ago, esp. quads, glutes, traps. Low back is hurting some, hip and knee are a little better.
The paused squats hurt quite a bit, so I stopped the session early.

As always, I'm programming very close to my recovery limits, and was way too enthusiastic when I added the power cleans.
Hopefully next week I'll be able to get the PC volume in.

2018 so far: 30 sessions kept, 0

[Charlie Davies]

bw 198

High-bar Squat: warmups to 275 x1
Press: 45 x10, 75 x5, 95 x2, 127.5 x1, 102.5 x8,8,8,8 @8
Chins, supine grip: bw + 23.75 x21 in 7 minutes
Dips: bw + 17.5 x21 in 5 minutes

Lower-body DOMS is finally fading. But I'm pretty sure I have a cold (been sneezing and coughing all week).

2018 so far: 31 sessions kept, 0 missed

[Charlie Davies]

bw 197

HB Squat: 45 x5, 95 x5, 135 x5, 185 x2, 225 x1, 280 x1, 245 x5,5,5,3,2 @8,8.5,9,8,7.5
Dead: 135 x5, 185 x2, 225 x1, 275 x1, 315 x1 hook, 355 x1 @8 hook
Power Clean: 135 x1,1,2,2,2

Donated blood Saturday.
4th set of 5 at 245 was going to go over RPE 9, so I broke it up into two smaller sets.
Took the PCs a bit easier, as they hurt me last time. Bumper plates on order.



2018 so far: 32 sessions kept, 0 missed

[Charlie Davies]

bw 196

Highbar Squat: warmups to 280 x1
Bench: 45 x5, 95 x5, 135 x2, 165 x1, 190 x1 @8, 172.5 x5,5,5,5 last set @8.5
Chins, hammer grip: bw +20 x20 in 7 minutes
Press: 45 x10, 75 x5, 95 x2, 115 x1, 130 x1, 110 x20 in 7 minutes

2018 so far: 33 sessions kept, 0 missed

[Charlie Davies]

walk 2 miles, 13.75 lbs
standing long jump: 59"

[Charlie Davies]

bw 198

Highbar Squat: warmups to 280 x1
Deadlift: warmups to 355 x1, 335 x5 @8 4 reps overhand, one rep hook
Paused Squat: 215 x5,5,5 @8.5
Power Cleans: 95 x3, 135 x3, 155 x3, 165 x0 (3f) 155 x1 (2f), 145 x3

PCs continue to be a shit-show, but I'm spazzing out with heavier weights now at least. And with bumper plates.

set 2 at 155
set 5 at 145

2018 so far: 34 sessions kept, 0 missed

[Charlie Davies]

bw 198

HB Squat: warmups to 280 x1
Press: 45 x10, 75 x5, 95 x2, 115 x1, 130 x1, 112.5 x5,5,5,5 last set @8
Chins, supine grip: bw + 25 x21 in 7 minutes
Dips: bw +20 x20 in 5 minutes

2018 so far: 35 sessions kept, 0 skipped

[Charlie Davies]

2m walk, 15 lbs
standing long jump: 64"