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03-24-2019, 05:42 PM
#691
3/24/18
Light day
Bench 210 3x5
Press 140 3x3
CoC, G 1x10, S 1x10, 0.5 1x10 (10 sec hold), 1.0 10 sec hold
Row: 2250m @ 1:59/500m
Feeling out the left shoulder...so far so good. Slight Achey but nothing like a couple weeks ago.
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03-25-2019, 10:36 PM
#692
3/25/19
Row 500m @ 2:04/500m
Squat 410 3x5
Bench 220 3x5
Deadlift 410 2x3
CoC ran out of time
Row 2300m ran out of time
March already sigh....and almost April sigh...
Time goes fast ya know!
Little girl has molars coming in and didn’t get sleep last night. Got a nap and lifted, but was dragging hard. Will complete this tomorrow. Shoulder holding up under the strain yay!
Decided to compete in the USSF spring classic up here in Portland as my shoulder has made major improvements ever since I turned the calorie tap back on. I shall represent us geezers /salute although my official title will be masters strength athlete. That’s just a kind way of saying “if you are losing your hair and have more wrinkles than everyone else in the room” you get a spiffy title. Lesson learned to not push it on a cut but rather drive the cut hard and just survive the experience. I can’t handle the abuse like I could when I was younger bleh.
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03-26-2019, 06:53 PM
#693
3/26/19
Light day
Squat: 315x5, 365 2x5
Press: 145 3x3
Farmers carries: 225x2 60 ft each
CoC: g,s,0.5 x10 10 second hold, 1 10 second hold
Row 2300m @ 2:01m/500m
Working that grip strength and I can see some improvements on my deadlift grip for which I am grateful. 445 was when my grip gave out and am hopeful that all this extra grip work shows some improvement. The SS methodology would be to do more deadlifts but I find I cannot sustain that extra volume as well any more. This fires up the grip under load but doesn’t wreck me.
Still ramping up....it’s been three months of slog to preserve as much as I can during the cut and am glad to be back at it. I have another cut scheduled depending on how the USSF meet goes.
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03-27-2019, 04:21 PM
#694
3/27/19
Row: 500m
Squat: 420 3x5
Bench: 225 3x5
Deadlift: 420 2x3
Row: 2300m @ 2:03/500m
Man three in a row is rough but sometimes with my schedule this is what happens. Hammered through it and feel pretty good about today. Shoulder held up and I didn't do anything crazy to stress it out. Finally made it back to the starting line with my lifts and am ready to push on. All lifts were light weight! The only problem I ran into was that damn shear effect I get on my supinated hand during the deadlift. Not sure what to think as I was squeezing the holy hell out of it and I spent extra time ensuring proper grip placement. The extra grip work is working as I did not feel any extra rolling around, which is something I would start encountering based on past performance. I think the 2300m row was the hardest of the lot as I was sitting there rowing and slowly dying on the vine. I made it through it but man the results of 3 days straight lifting and rowing show.
420 squat set 2
420 set 3
420 Deadlift set 2
Last edited by Runner; 03-29-2019 at 04:28 PM.
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03-29-2019, 04:32 PM
#695
3/29/19
Press: 150 3x3, 135 2x5
Sick as all get out with the flu....again....Between work and and a child I have been hammered so hard this year up in the plague infested pacific northwest....
Couldn't handle laying in bed, so weak as a kitten, I went down to the ol' man cave to take out my frustrations on the bar. Whaddya know! You can lift while sick....
That hacking and coughing was a secondary bonus...
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03-31-2019, 06:46 PM
#696
3/31/19
Row: 500m
Squat: 430 3x5
Bench: 235 3x5
Press: 155 1x3, 135 1x5
Deadlift: 430 2x3
CoC: G 1x10, S 1x10, 0.5 1x10 (10 sec hold), 1.0 (10 sec hold)
Row: 2300m @ 2:02/500m
Easy peasy.....not bad for a guy that is on the tail end of sick. I am definitely back on track and am looking for a big push to the upper 400s for both. Grip is still holding on the deadlift and I can see the effect of all the grip work on my ability to grip the deadlift. Ordered some numbing spray for the supinate hand to reduce the wtf shear pain I’m occasionally getting. Will play around with it and see whether it helps. Definitely not a form issues with the hand just something I haven’t figured out.
Last edited by Runner; 03-31-2019 at 09:41 PM.
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04-03-2019, 02:14 PM
#697
4/3/19
Row: 500m
Sq: 445 3x5
Press: 160 3x3, 140 2x5
DL: 445 2x3 (PR)
CoC: pass
Row: 2400m @ 2:01/500m
PRPR! Deadlift PR today. Grip held out and no shearing pain at all. It went up easy and I will post video. I was a little soft lower back on second rep second set but my partner caught it and reined me in. Great to train with someone else if they are willing to work with your model of lifting. Press is finally clicking as well and expect to get back up to speed sooner than later. Squats at 445 was a bit of a grinder last set but nothing I haven’t seen before....move along folks move along!
There truly is something about a primal grunt before a big lift and I’m not sure what it is. Definitely psyches me up and channels that aggression into that lift. I’m not a primal roar type of guy but I started doing this grunt thing and I find that the lift tends to go better with it than without it....dunno something to think about. It reminds me of the whole “kiaaaa” thing that traditional Asian martial arts use.
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04-07-2019, 05:59 PM
#698
4/6/19
B: 245 3x5
Curls: 65 3x8
Residual from work kicking my butt today. I am tired. I am achey....Still wanted to lift so I farted around a bit in the man cave.
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04-07-2019, 06:15 PM
#699
4/7/19
Row: 500m
Squat: 455 3x3, 405 2x5
Press: 165 3x3, 145 2x5
DL: 455 1x2,1, 405# 1x2
CoC: g 1x10, s 1x10, 0.5 4, 20 sec hold
Plate pinch: 45# 20 seconds
Row 2500m @ 2:01/500m
Was a good day today despite being fatigued from work. Combination of being sick, work stress, life stress just added up today to start dragging me down. I countered with a right hook, left straight, and got busy! Definitely at the end of LP and rolled myself to a volume approach that I used to good effect last year. Once this starts stalling I will decrease the intensity again and increase the volume work again. I am still on the 5# a workout routine although that will change in a month or two once I cap out. Deadlift today was a mixed bag. The skin shear feel is back although I managed to hold on to the lifts. Got the reps in but it was ugly and I was gassing out for sure. Not going to get down on myself as I knew when I walked into the man cave that I was low energy. Still a decent amount of work today for sure. Added in more grip work to keep that train moving so I can move the deadlift up. 2500 m row today at the end was fun and I enjoyed the change of pace. I think I am starting to figure out the meld between powerlifting and additional conditioning. We shall see in a couple weeks when I start hitting 485+ on squats deadlift hah!
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04-19-2019, 10:25 PM
#700
4/12/19
Row: 500m
Squat: 465 3x3, 405 2x5
Press: 167.5 3x3, 145 2x5
DL: 455 1, 1
CoC: g 1x10, s 1x10, 0.5 4, 20 sec hold
Row 2750m @ 2:01.9/500m
4/15/19
Row: 500m
Squat: 475 3x3, 405 2x5
Bench: 260 3x3
Press: 170 3x3, 150 2x5
DL: 455 2x3
Metcon
Plate pinch farmers carry: 45# 100 ft
Plate pinch: 45# 20 seconds
Rice: 1 min
Assault bike 3 min wind sprint
4/19/19
Sq 480 2x3, 450 1x3 misload booo
Bench:265 3x3
Press: 170 3x3, 150 2x5
DL: 315 1x3 out of gas
Plate pinch: 25# 100 reps both hands
Row: 3000m @ 2:03/500m
Been pressed for time due to family. Finally logged it all...will chat later...
Last edited by Runner; 04-19-2019 at 10:27 PM.
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