[Zerocrew1984]

i like how you added the coan circuit. nice.

[niagareven]

Yeah, I liked adding that in. I feel like I don't get enough back work in as it is, so I figured this will help me out a lot in a contest, rather than just picking 1 or 2 exercises and going heavy on them and not paying attention to rest periods or anything like that. I'm gonna keep stuff like that in, but maybe change up the exercises and add in shrugs again, or dumbbell rows, etc.



Saturday 5/10 - weights been hovering from 190-193 lately. My conditioning is getting better, but I'm still fat as shit. I need to stop eating so many wings and stuff.

warm up

18" deadlifts
135 x 5, 5
225 x 5
315 x 3
405 x 3
495 x 1
495 x 1
545 x 1
585 x 1.... actually had to hitch this. First time I've ever hitched before.
-Semi disappointed in this as I was hoping to pull a new PR of 615 today, but I guess I can't complain since I haven't done them in a while


Medley
500 yoke x 50 feet, 225 per hand farmers x 50 feet, tire x 5 flips in 1:15

Yoke
630 x like 48 feet with 2 damn drops. Ugh... I don't know what it is with this weight or the yoke in general and why I am so terrible at it....
540 x 50 feet
540 x 50 feet + hold at the end
540 x 3 picks, then 50 feet + hold at the end
360 x 200 feet with 3 turns


My forearms hurt so much. It's gotta be stress fractures or something. I'm gonna start pounding cissus again and hope that it helps.

Feels like I did so much more than I did.

[niagareven]

Sunday 5/11
11am: Rode my bike to the beach (around 9 miles round trip)



round 2
8:00: pvc, stretching, traction, band pull aparts, shoulder dislocates
100 burpees in 7:37 (1:22 faster than last time.)

[niagareven]

Tuesday 5/13

warm up + 20 burpees

front squats
135 x 5
185 x 5
225 x 3
255 x 1
295 x 1
315 x 1 (belt)
335 x 1 (belt) ties PR.
265 x 6... disappointing, was hoping for 10
-I was having trouble keeping the bar racked again today. I dunno why it happens sometimes. I should have been good for 265 x 10 if the bar wasn't rolling off my right delt.

Stiff leg deadlifts (or maybe I'm just doing RDL's)
225 x 10
315 x 10
365 x 5? I might have done 8. That's what I wanted to do, but I feel like I only did 5 on both sets.
365 x 5

Bent over rows
135 x 10
185 x 10
235 x 5
255 x 5
285 x 3 sloppy sloppy sloppy
235 x 10

Once again it feels like I did way more than I did.

I was going to do another coan/phillipi circuit or something similar, but it would have been a pain to do because me dunk and andy were all doing different things.

[fennway4414]

I always wondered why you guys didn't all train the same things on the same day lol. Whatsup with that?

[niagareven]

Andy used to do the same things as me, but lately I've had him do dumbbell rows instead of barbell rows because he's stronger on them and he's been lazy lately and not doing everything. Dunk normally only works out with us on saturdays because of our schedule differences, so he basically does his own thing. The last couple of tuesdays he's been coming to the garage instead though because it was just easier for him to do so the last couple weeks. Most of the time on event days we do the same things, other than me hitting some form of deadlift/clean while he does overhead. It really just depends on what we feel we personally need to work on. Plus he's training for a different contest than I am right now, so that changes some things around as well.

[niagareven]

Thursday 5/15

Lower back is extremely sore from tuesday...

Decided to switch it up for a week or 2 and dust off the ole log....

warm up + 2 sets of 15 of shrugs/SLD/BOR with 95lbs


12" log (clean and strict press each rep from lap ala derek poundstone)
95 x 10
95 x 5
145 x 5
165 x 3
185 x 3
205 x 2 - 1 rep PR for this style. I think I had 1 more in me.
-switch to 1 clean plus push/jerks
205 x 2
225 x 1
225 x 1
205 x 3
-all reps were easy, but it was very uncomfortable and hard to get leg drive. I was pressing all reps out from basically forehead level and I was very wobbly. I think if my back wasn't so sore, I put a belt on, and got used to using the log for a couple of weeks that I'd be able to hit more than my PR on the log (245)

Close grip bench
135 x 5
185 x 5
205 x 3
225 x 1...?
225 x 2
225 x 2
205 x 3
-My bench continues to be horrible.
-Had to workout alone once again today so I had no one to hand me the dumbbells for floor presses which is why I did close grip again.

Chin ups
bw+25 x 5
bw+25 x 5
Pull ups
bw+25 x 3
bw+25 x 3
bw x 8 (only brought my nose to the bar)
-It still amazes me that this time last year I was able to hit close to 20 chin ups relatively easy....

Curls for the gurls in the squat rack
115 x 6
115 x 6
-might have done 1 more set...

plate front raises / rear delt flies / tri press downs
2 sets of 10-15 each

3 sets wrist curls


I am officially done with school till september, so I am gonna go back to doing overhead on mondays and squats on wednesdays and maybe go back to doing a speed/tech + extra upper assistance on thursdays. We'll see though because I like hitting rows and stuff on the day I have been squatting. It will be nice getting back to doing overhead when my legs and back aren't really sore again.

[niagareven]

round 2:

pvc, stretching, traction

100 burpees in 6:48. 49 seconds faster than last time!

I would love to get that to 5:00....

[niagareven]

annnnnnnnd this is why I'm fat.... I go upstairs 10 minutes after I finish the burpees to make a pre-bed shake, open the fridge and see a huge bowl of leftover hamburger helper and ate that instead.

[fennway4414]

Originally Posted by niagareven

annnnnnnnd this is why I'm fat.... I go upstairs 10 minutes after I finish the burpees to make a pre-bed shake, open the fridge and see a huge bowl of leftover hamburger helper and ate that instead.

LOL I have a hard time eating clean on my days off. The past 2 days I've had 2 cheats when I'm really trying to cut. I'll be back on track tomorrow though with work. Nice time on the burpees too man.