[John Lambert]

Today


Warm-up
5 minutes on bike


Squat
135x3
205x3
245x3
275x3
295x1
*walkout with 355*
305x1
315x0

I went for 2 on 295 but couldn't get out of the hole. Also couldn't get out on 315.


Upright Shrug
405x5
405x5
405x5
405x5
405x5


Bench
135x5
185x5
205x5
225x5
235x3
245x2

Went for a 3rd on 245 and couldn't get it up more than a couple inches. Had to have my spotter grab it.


Dynamic/BORs + lat shrug (*)
135x5
185x5 *
205x5 *
225x5 *
235x5 *
245x5 *

Remembered KW's article on shrugs and decided to try this. I liked it. Rows were really only dynamic on the last 2 sets.


Ended with stretches, 10 clappin' pushups, and some bridges.

[John Lambert]

Yesterday

20 BW squats
20 pushups
20 BW squats

In the steam room.

And some swimmin' while I was teachin' a swim lesson.



Today
3 sets of squats usin' a grapplin' dummy as weight (50lbs I think) with some light bag work in between. First 2 sets were with the dummy in zercher position; 3rd was back squat.



Nothin' too much, just gettin' mentally ready to do 20 rep squats, which I need to figure out exactly what I'm doin' after squats yet for that...

[John Lambert]

Today, tabata sledgehammer swings w the 20 pounder, and workin' with my neighbor on some submission wrestling.

[John Lambert]

[John Lambert]

I was gonna start my summer squat program today, but I got sick last night (emptied my insides from both ends) and felt like utter shit today. Gonna try Thursday dependin' on how I feel by then.

[Donut62]

Do us Ohio boys proud. If you don't squat Thursday, I will come kick you in the nads.

[John Lambert]

Well, I'm feelin' a lot better today than I was yesterday, but I still seem to have a little condition known as "Stalin's Revenge"... And I ain't even been to Russia. So, hopefully I'm solidified by Thursday that I can get in and squat... Otherwise that Rippetoe thread about squats farts with a solid center might be more like squat farts with a liquid center... I was okay all day at work and this evenin' at karate, although I didn't do much at work and it was a light workout in karate, but I've been pretty loose since I been home, like 3 times in 20 minutes, and I haven't eaten half of what I normally eat in a day when I take 1 crap in 24 hours. So we shall see. I'm prayin' I'm better by then, 'cause I dont want kicked in the nuts, but I may just hafta recoup through the weekend and kick it in the nuts on Monday.

[John Lambert]

Still feelin' kinda funky, so I took today off work, too, which means no squattin'. Lord willin', this rest and the weekend will help me recover and I'll be back to normal and able to start up next week.

[John Lambert]

Ok. Yesterday's workout.


Warm-up
5 min on bike.


BW Squat x5

Hang clean
bar x5

OHS
bar x5

Hang clean
bar x5

BW Squat x5


Squat
135x5

315 walkout

205x10
205x4
205x5
205x4


Dips x10
Chins x7
Decline situps (45 plate on chest) x15

Dips x8
Chins x6
Decline situps (45 plate on chest) x10


Ok. Couldn't quite make the 20 reps I wanted to, but considerin' how drained I was last week, I'm quite happy with that. I did as little rest between the sets as I could, usually under a minute. I also had no music to work out to.



Today

Karate class.
Some technique work and fairly good sparrin'. Little bit of a lay off, but good to get back in it. Supposed to go try out a jujutsu class tomorrow (I think), and then attemptin' 20 rep squats again on Thursday.

[John Lambert]

Did some rollin' with the neighbor, who I've been workin' with a bit on sub wrestlin' (what I know at least) and then took my dog for a jog about 2 miles or so. A nice easy pace, since it was recovery cardio and I was barefoot on the road.
Finally got the DOMs out my legs for squats tomorrow.