[niagareven]

Tuesday 4/29

Skipped doing anything on sunday because I was really sore (or maybe I'm just a bitch)


Warm up

Front squats
95 x 10
135 x 10
185 x 10
225 x 10
265 x 5
275 x 3
-still working up... everything felt very heavy
315 x walkout and hold
365 x stand up and hold

superset: front squats / dumbbell stiff leg deadlifts / pull ups
225 x 5 / 105s x 10 / 5
225 x 5 / 105s x 10 / 5
135 x 20 / 85s x 10 (didn't feel like changing the weights from what andy was doing)

Had to stop there because I had to be somewhere (which ended up faling through) Workout took less than an hour, but it was a pretty decent one. Later I will either do some eliptical or some other type of cardio/conditioning and abs. Maybe some extra upper back work.

[niagareven]

round 2

pvc rolling

15 burpees with jump/ 15 band face pulls / 15 sit ups / 50 jumping jacks
15 burpees with jump / 15 band face pulls / 15 sit ups / 50 jumping jacks
15 burpees with jump / 15 band face pulls / 15 sit ups / 50 jumping jacks

bike for 15 minutes

[BlondeWarrior]

Hey, sorry I've been not in S&P lately, but no you're not a bitch, you're doing just fine! Your log looks good, so keep it up

[niagareven]

Thanks blondie... I'm trying. My last few workouts have been pretty decent so I'm hoping I can stick with this and start hitting some big PR's again.

[niagareven]

Wednesday 4/30

bike for 30 minutes
pvc rolling
stretching





Thursday 5/1

soreeeeee

warm up

lat pull downs
3 sets of 10

strict press
95 x 10
115 x 5
135 x 3
155 x 2
155 x 2
155 x 2
185 x 0...not today. then did 1 with leg drive
155 x 5
135 x 10, rest 15 seconds, 135 x 10 with leg drive

dumbbell clean and press
65s x 3 (both at the same time... very awkward so I stopped)
65s x 10 per arm
85s x 8 per arm
105s x 4 right (failed 5th), 2 left (missed the 1st and the 4th. I had them locked out but lost balance before I would count them as a rep)
-I dumped the 4th one behind me and it bothered my left shoulder...

dumbbell floor press
85s x 6
85s x 4... failed 5th.
-shoulders were fried at this point, and my left shoulder was bothering me.

Dumbbell rows (3 point stance)
85s x 25 per arm
85s x 25 per arm
-just wanted to get some blood flowing as my upper back is pretty damn sore from tuesday


Probably not going to do those dumbbell clean and presses anymore. My dumbbells are terrible for them.

[niagareven]

round 2

pvc rolling
stretching

scap pushups
2 sets of 15

100 burpees with a jump in 8:59 which is probably extremely shitty, but half way decent for me.

[niagareven]

Saturday 5/3

warm up

Axle power cleans
110 x 5
130 x 3
160 x 3
180 x 1
200 x 1
200 x miss
switch to continental cleans (all double overhand, no belt)
220 x 3
240 x 2 (messed up on the second rep and almost fell, then hit the 3rd one)

Duck walk
195 x 30 feet
240 x 30 feet
285 x 30 feet
medley
285 duck walk x 30 feet, 160 keg x 30 feet and load over 50ish inches
285 duck walk x 30 feet, 160 keg x 30 feet and load over 50ish inches

Yoke
270 x 50 feet
450 x 50 feet
600 x 50 feet (technically a PR for no drops, I guess) belt on this set
500 x 50 feet

Tire
6 or 7 flips
Last man standing with 2 other guys. First guy was done at around 16 or 17. Me and dunk agreed to stop at 36 each even though we could have kept going. I hate doing stuff like this for such high reps because it gets boring.


I have a bunch of nice bruises from everything today.

[niagareven]

Tuesday 5/6

warm up

front squats
135 x 10
185 x 5
225 x 1 paused
265 x 1 paused
285 x 1 paused
305 x 1 paused
405 x walkout and hold for a few seconds
245 x 11
-getting easier again... maybe I'll throw my belt on and go for 315+ next week

Coan/phillipi circuit (90 seconds between exercises, 2.5 mins between sets except last one, I rested about 4 mins)
Set 1
stiff leg deadlift - 275 x 8
bent over rows - 225 x 8
underhand lat pull downs - 120 x 8
good mornings - 135 x 8

Set 2
stiff leg deadlift - 295 x 8
bent over rows - 225 x 8
underhand lat pull downs - 135 x 8
good mornings - 135 x 8

Set 3
stiff leg deadlift - 315 x 8
bent over rows - 225 x 8
underhand lat pull downs - 135 x 8
good mornings - 135 x 8

Backward sled drags
5 plates x 50 feet for 3 sets


Maybe hit up a little cardio and neck/grip later if I feel like it.

[niagareven]

round 2

20 mins of pvc rolling

kneeling ab crunches with bands
3 sets of 20

hanging leg raises
2 sets of 10

wrist levering

stretching/traction

Bike for 20 mins

[niagareven]

hursday 5/8

warm up just with the pvc. hardly any stretching and traction. since my back hasn't been bothering me lately I've been slacking on the traction. Probably not a good idea.

started to do lat pull downs like I normally do to warm up and on the first rep the cable snapped, causing me to smack myself in the head with the bar and somehow tweaking my mid back. I was very very angry after this.

Put 95lbs on the bar and did 20 shrugs, 20 stiff leg deadlifts and 20 BOR's for 2 sets because I was very stiff and pretty sore from tuesday. Then I did a scap work from the pull up bar and scap pushups. It helped a lot and where I tweaked isn't really bothering me anymore.


Axle
70 x 5
120 x 5
160 x 3
210 x 1
230 x 1 (belt)
200 x 8 (clean each rep) very easy.. had more in me
180 x 10
160 x 10
130 x 10 (strict)
110 x 12 (strict

barbell curls / band press downs
95 x 10 / monster minis x 20
95 x 10 / monster minis x 20

That's all I felt like doing. My forearms are killing me again.

I'm gonna call up NY barbell and see if I can get a replacement cable for the lat pull down. Hopefully it's really cheap or free. After that I may throw this piece of crap up on craigslist for like $100 and then put that toward a GHR since I'll have the room for it and a couple companies have them for semi cheap.