Highland games training with bourbon and a bum ticker | Page 4

Discussion in 'Training Logs' started by Urban, Sep 8, 2016.

  1. Urban Savage Mystic

    Urban
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    Friday 13th January 2017

    ** Dumbell Push press **
    - 40.0 lbs x 4 reps
    - 55.0 lbs x 3 reps
    - 70.0 lbs x 2 reps
    - 80.0 lbs x 3 reps
    - 80.0 lbs x 3 reps
    - 80.0 lbs x 3 reps
    - 80.0 lbs x 3 reps

    12x1 @ 85 next time

    ** Pull up Lsit **
    - 7 reps
    - 14 reps
    - 7 reps
    - 7 reps
    - 5 reps

    Shoot for 16 reps next time. Building back up.

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 10 reps
    - 85.0 lbs x 10 reps
    - 105.0 lbs x 10 reps
    - 95.0 lbs x 10 reps

    These were oddly difficult. Going to build up from 5x10 @ 95 I think and give the one arm presses a rest for a bit.

    ** Ivanko Super Gripper **
    - 128.0 lbs x 10 reps
    - 128.0 lbs x 10 reps
    - 128.0 lbs x 10 reps
    - 128.0 lbs x 10 reps
    - 128.0 lbs x 10 reps

    Good. 130 next time.

    Messing around with some plyometric stuff cause I had time. I set my pvc bars in the third hole from the too in the rack to touch with the bar in back squat position. I'd like to work towards some extra ballistic and plyometric work, but I don't feel like my gpp is anywhere near good enough right now.

    ** Squat Jump **
    - 65.0 lbs x 8 reps

    ** Box Squat Jump **
    - 65.0 lbs x 12 reps
     
    #61
  2. Urban Savage Mystic

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    Monday 16th January 2017

    ** High Pull, Snatch Grip, Rev Mini Bands **
    - 140.0 lbs x 4 reps
    - 160.0 lbs x 3 reps
    - 180.0 lbs x 2 reps
    - 200.0 lbs x 2 reps
    - 200.0 lbs x 2 reps
    - 200.0 lbs x 2 reps
    - 200.0 lbs x 2 reps
    - 200.0 lbs x 2 reps
    - 200.0 lbs x 2 reps

    4x3 next time

    ** Good Morning **
    - 190.0 lbs x 15 reps
    - 190.0 lbs x 15 reps
    - 190.0 lbs x 15 reps

    Repeat next time. Felt good though.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 7 reps
    - 70.0 lbs x 7 reps
    - 70.0 lbs x 7 reps
    - 70.0 lbs x 7 reps

    After all but skipping these at week I sacked up and got 5 sets in today. They sucked but I did them. I'll do them.again on thursday.

    ** One Handed 3" I'd Pvc Deadlift **
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 15 reps

    Forgot my 4 inch pvc pipe but luckily somebody is like minded and there was a 3" at the gym.
     
    #62
  3. Urban Savage Mystic

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    Tuesday 17th January 2017

    ** Dumbell Push press **
    - 40.0 lbs x 4 reps
    - 55.0 lbs x 3 reps
    - 70.0 lbs x 2 reps
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep
    - 85.0 lbs x 1 rep

    Good. 6x2 next time

    ** Pull up Lsit **
    - 7 reps
    - 15 reps
    - 7 reps
    - 7 reps
    - 4 reps

    1 more rep than last time. Not sure if I'm stronger or lighter

    ** Overhead Press **
    - 95.0 lbs x 10 reps
    - 95.0 lbs x 10 reps
    - 95.0 lbs x 10 reps
    - 95.0 lbs x 8 reps
    - 95.0 lbs x 8 reps

    5x10 next time

    ** Ivanko Super Gripper **
    - 130.0 lbs x 10 reps
    - 130.0 lbs x 10 reps
    - 130.0 lbs x 12 reps

    137 next time (springs at 3 & 8)
     
    #63
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  4. Urban Savage Mystic

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    Friday 20th January 2017

    ** High Pull, Snatch Grip, Rev Mini Bands **
    - 175.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps

    I warmed up with some dumbbells because the rack was full. Then I moved it 175 on the bar for my first warm-up set. Then I moved to what I thought was 200 and it was flying. Then when I went to clean the bar to rack it for good mornings I realized that I only had it 190. Math fail. 200 for four sets of three next time

    ** Good Morning **
    - 190.0 lbs x 15 reps
    - 190.0 lbs x 15 reps
    - 190.0 lbs x 15 reps
    I'm probably going to move these to after a Bulgarian split squats because I think the split squats are more useful for me right now
    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 0 reps

    Skip due to time constraints

    ** 4" I.D. Pvc Deadlift **
    - 50.0 lbs x 11 reps
    - 50.0 lbs x 9 reps
    - 50.0 lbs x 15 reps

    Don't know what happened for the first two sets but the third one felt like an easy 15.
     
    #64
  5. Urban Savage Mystic

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    Monday I was honeymooning and Tuesday the gym was closed due to weather. So today was my triumphant return.

    Thursday 26th January 2017

    ** High Pull, Snatch Grip, Rev Mini Bands **
    - 140.0 lbs x 4 reps
    - 160.0 lbs x 3 reps
    - 180.0 lbs x 2 reps
    - 200.0 lbs x 0 reps

    Off to an auspicious start not getting a single rep at 200. So I switched out to unassisted high pulls instead..

    ** High Pull (Snatched Grip) **
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps

    PR! Previously I had failed to get 12x1 at this weight. Now I'm ready to do 12x1 @ 170.

    ** Good Morning **
    - 190.0 lbs x 15 reps
    - 190.0 lbs x 15 reps
    - 190.0 lbs x 15 reps

    Good but not great. Felt like i was getting good depth and form but I failed to feel any stretch in my hamstrings. Also I would have don't my split squats here but the space in front of the rack was occupied.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 7 reps

    Another pr of sorts. 5x10 next time

    ** 4" I.D. Pvc Deadlift **
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 15 reps

    Finally got 3x15, 55lbs next time.
     
    #65
  6. Urban Savage Mystic

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    Friday 27th January 2017

    ** Dumbell Push press **
    - 40.0 lbs x 4 reps
    - 55.0 lbs x 3 reps
    - 70.0 lbs x 2 reps
    - 85.0 lbs x 2 reps
    - 85.0 lbs x 2 reps
    - 85.0 lbs x 2 reps
    - 85.0 lbs x 2 reps
    - 85.0 lbs x 2 reps
    - 85.0 lbs x 2 reps

    Felt good. Blood pressure was up around 158 on the fifth set of 85, I have a feeling I'll be switching back to barbell push press next week due to blood pressure. But them's the breaks. I'll give 4x3 a run next time and see how it goes.

    ** Pull up Lsit **
    - 7 reps
    - 7 reps
    - 16 reps
    - 10 reps

    16 reps, more next time.

    ** Overhead Press **
    - 95.0 lbs x 10 reps

    Mid set I felt a familiar pain in my lower back. By the time i put the bar down it was pretty significant. 6-7/ 10 would not recommend. So stopped for the day. Did some stretching. Feels better. Still at least a 5 if I move wrong.

    ** Ivanko Super Gripper **
    - 137.0 lbs x 10 reps
    - 137.0 lbs x 10 reps
    - 137.0 lbs x 11 reps
    Good. 140 next time (springs at 1 & 9)
     
    #66
  7. Urban Savage Mystic

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    Thursday 2nd February 2017

    ** High Pull (Snatched Grip) **
    - 45.0 lbs x 4 reps
    - 65.0 lbs x 4 reps
    - 85.0 lbs x 4 reps
    - 130.0 lbs x 3 reps
    - 150.0 lbs x 2 reps
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 1 rep
    - 170.0 lbs x 0 reps

    Took a couple days off after I hurt my back on Friday. So I'll probably repeat 12 sets of one. These felt good but not great so I'll do it again

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps


    I moved these before good mornings so I would be a little fresher for them. Today went pretty well. 75 pounds next time

    I was moving a little slow in the gym today so I didn't have time for good mornings and grip work

    ** Good Morning **
    - 0 reps

    ** 4" I.D. Pvc Deadlift **
    - 0 reps
     
    #67
  8. Urban Savage Mystic

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    Monday 6th February 2017

    ** High Pull (Snatched Grip, Bars At Neck) **
    - 140.0 lbs x 4 reps
    - 160.0 lbs x 3 reps
    - 180.0 lbs x 0 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps

    Was warming up to pull 200 not realising that was my band assisted working load. So I flubbed 180, and got kinda discouraged. Realizing my mistake I went to 170 and pull some very successful doubles. 4x3 next time.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps

    These were good, but I'll probably repeat them at this weight since I'm still getting pretty sore from them and they interfered with my good mornings.

    ** Good Morning **
    - 0 reps

    Could.not do these as a result of lower back fatigue from the bss

    ** Ivanko Super Gripper **
    - 140.0 lbs x 10 reps
    - 140.0 lbs x 10 reps
    - 140.0 lbs x 15 reps

    Forgot my 4" pvc today. Did is closes instead. 148 lbs next time, 2, 9
     
    #68
  9. Urban Savage Mystic

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    Friday 10th February 2017

    ** High Pull (Snatched Grip, Bars At Neck) **
    - 140.0 lbs x 4 reps
    - 150.0 lbs x 3 reps
    - 160.0 lbs x 2 reps
    - 170.0 lbs x 3 reps
    - 170.0 lbs x 3 reps
    - 170.0 lbs x 3 reps
    - 170.0 lbs x 3 reps

    175 next time.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps

    My left hip was killing me by the fourth set. Going to repeat 75 next time.

    ** Good Morning **
    - 195.0 lbs x 15 reps
    - 195.0 lbs x 15 reps
    - 195.0 lbs x 15 reps

    These went ok. I've been doing a lot of heavy stretching lately and I think it's getting more difficult to stretch my hamstrings with good mornings.

    ** One Handed 3" I'd Pvc Deadlift **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 15 reps

    These went smoothly, 55lbs next time I do these.
     
    #69
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  10. Urban Savage Mystic

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    Monday 13th February 2017

    Gym closed due to inclement weather. Did a little kb work instead.

    ** Kettlebell Complex B (One Hand Clean, 2 Push Presses, Swing/toss To Opposite hand, Repeat) **
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 4 reps
    - 70.0 lbs x 4 reps
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 4 reps
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 4 reps

    90 second rests. These were tougher than I remember. Each set took about a minute and each rep is going through the complex once on each side, so if I were able to crank these out for 20 minutes straight I'm looking at about 80 reps, meaning 50 in 20 minutes is tough but doable.
     
    #70
  11. Urban Savage Mystic

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    FitNotes Workout - Thursday 16th February 2017

    ** High Pull (Snatched Grip, Bars At Neck) **
    - 140.0 lbs x 4 reps
    - 150.0 lbs x 3 reps
    - 160.0 lbs x 2 reps
    - 170.0 lbs x 4 reps
    - 170.0 lbs x 3 reps
    - 170.0 lbs x 3 reps
    - 170.0 lbs x 2 reps

    I'm going to try for a 5 rep max before I up the weight.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps

    Going to repeat again. I had some balance issues, and I'd like them to be smoother

    ** Good Morning **
    - 135.0 lbs x 22 reps
    - 135.0 lbs x 22 reps
    - 135.0 lbs x 22 reps

    Lowered the weight and went for a bit more volume today. Going to work back to 3x15 over a few weeks. 3x12 @ 145 next time.

    ** Ivanko Super Gripper **
    - 148.0 lbs x 10 reps
    - 148.0 lbs x 10 reps
    - 148.0 lbs x 15 reps

    Good. 157 next time.
     
    #71
  12. Urban Savage Mystic

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    Tuesday 21st February 2017

    ** High Pull (Snatched Grip, Bars At Neck) **
    - 140.0 lbs x 4 reps
    - 150.0 lbs x 3 reps
    - 160.0 lbs x 2 reps
    - 170.0 lbs x 4 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps

    Will shoot for 5 reps on my first workset next time.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps
    - 80.0 lbs x 10 reps

    Really focusing on driving from my heel which. Balance was better this time. 185 next time.

    ** Good Morning **
    - 145.0 lbs x 21 reps
    - 145.0 lbs x 21 reps
    - 145.0 lbs x 21 reps

    These went well. 155 x 3 x 20 next time.

    ** One Handed 3" I'd Pvc Deadlift **
    - 55.0 lbs x 10 reps
    - 55.0 lbs x 10 reps
    - 55.0 lbs x 15 reps

    65 x 3 x 10 next time.
     
    #72
  13. Urban Savage Mystic

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    Thursday 23rd February 2017

    ** Dumbell Push press **
    - 45.0 lbs x 4 reps
    - 60.0 lbs x 3 reps
    - 75.0 lbs x 2 reps
    - 90.0 lbs x 2 reps
    - 90.0 lbs x 5 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 2 reps

    4x3 next time. I did a max set and hit 5 reps Just to see if I was working around 90%.

    ** Pull up Lsit **
    - 8 reps
    - 10 reps
    - 5.0 lbs x 5 reps
    - 5.0 lbs x 5 reps
    - 5.0 lbs x 5 reps
    - 5.0 lbs x 5 reps

    These have been stalled for a while, so I'm going to go add a couple pounds and work for a new 10 rep max.

    ** Incline Barbell Bench Press **
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 9 reps
    - 115.0 lbs x 7 reps

    I suck at bench of all kinds.

    ** Ivanko Super Gripper **
    - 157.0 lbs x 7 reps
    - 157.0 lbs x 7 reps
    - 157.0 lbs x 7 reps
    - 157.0 lbs x 5 reps
    - 157.0 lbs x 4 reps

    157 was tougher than expected. I'll shoot for more reps next time.
     
    #73
  14. Urban Savage Mystic

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    Friday 24th February 2017

    ** High Pull (Snatched Grip, Bars At Neck) **
    - 140.0 lbs x 4 reps
    - 150.0 lbs x 3 reps
    - 160.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 4 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 2 reps

    Second or third attempt at a 5rm w/ 170. No go. Will try again.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 85.0 lbs x 10 reps
    - 85.0 lbs x 10 reps
    - 85.0 lbs x 10 reps

    Cut these short today, my quads were cramping pretty bad.

    ** Good Morning **
    - 155.0 lbs x 20 reps
    - 155.0 lbs x 20 reps
    - 155.0 lbs x 20 reps

    These went well. 160 x 20 next time.

    ** One Handed 3" I'd Pvc Deadlift **
    - 60.0 lbs x 10 reps
    - 60.0 lbs x 10 reps
    - 60.0 lbs x 15 reps

    So far so good on these. 65 lbs next time.
     
    #74
  15. Urban Savage Mystic

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    FitNotes Workout - Monday 27th February 2017

    ** High Pull (Snatched Grip, Bars At Neck) **
    - 135.0 lbs x 4 reps
    - 150.0 lbs x 3 reps
    - 160.0 lbs x 2 reps
    - 170.0 lbs x 2 reps
    - 170.0 lbs x 4 reps

    Still a no go on 5 reps, so I am switching this out for a lower (heavier) high pull.

    ** High Pull (Snatched Grip, Bars At Shoulder) **
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 85.0 lbs x 10 reps
    - 85.0 lbs x 10 reps
    - 85.0 lbs x 10 reps
    - 85.0 lbs x 10 reps
    - 85.0 lbs x 10 reps

    Good. I'll repeat next time.

    ** Good Morning **
    - 160.0 lbs x 20 reps
    - 160.0 lbs x 20 reps
    - 160.0 lbs x 20 reps

    These were a little tough, but I'm going to try 170x19 next time

    ** One Handed 3" I'd Pvc Deadlift **
    - 65.0 lbs x 10 reps
    - 65.0 lbs x 10 reps
    - 65.0 lbs x 4 reps

    Just fell apart on the last set. Try again next time.
     
    #75
  16. Urban Savage Mystic

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    FitNotes Workout - Tuesday 28th February 2017

    ** Dumbell Push press **
    - 45.0 lbs x 4 reps
    - 65.0 lbs x 3 reps
    - 80.0 lbs x 2 reps
    - 95.0 lbs x 1 rep
    - 95.0 lbs x 1 rep
    - 95.0 lbs x 1 rep
    - 95.0 lbs x 1 rep
    - 95.0 lbs x 1 rep
    - 95.0 lbs x 1 rep
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 0 reps

    95 lbs felt slow, then slower, then by the 6th single it was a grind. So I backed off to 90 lbs for some triples. Then i stopped because my blood pressure was 162 systolic I think that was because of the singles. 6x3 next time, I think I'm going to shoot for a 90 for a 7rm before moving up to 95.

    ** Pull up Lsit **
    - 5.0 lbs x 6 reps
    - 5.0 lbs x 6 reps
    - 5.0 lbs x 6 reps
    - 5.0 lbs x 6 reps
    - 8 reps
    - 8 reps

    3x7 next time

    ** Incline Barbell Bench Press **
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 7 reps

    A little progress, 5 x 10 next time

    ** Ivanko Super Gripper **
    - 157.0 lbs x 10 reps
    - 157.0 lbs x 10 reps
    - 157.0 lbs x 8 reps
    - 157.0 lbs x 4 reps

    Some more progress here. 2x10 and 1 x 15 next before I move up.
     
    #76
  17. Urban Savage Mystic

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    Thursday 2nd March 2017 felt a little lethargic today, my knee was buggy when I woke up so I skipped Bulgarian split squats, my back was tender on my first set of good mornings, so I racked it and let it be... had a blood pressure bobble during high pulls, and that sucked what little wind was left right out of my sails. So I did some farmers walks with the dumbells at the gym and called it a day.

    ** High Pull (Snatched Grip, Bars At Shoulder) **
    - 135.0 lbs x 4 reps
    - 150.0 lbs x 3 reps
    - 165.0 lbs x 2 reps
    - 175.0 lbs x 2 reps
    - 175.0 lbs x 5 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 2 reps

    Going to move up to 180 next time, but I hit a blood pressure of 164 after my 175 5 rep max. It was the only set that had an issue, the two that followed were 151 systolic. Probably start my singles, doubles, triples series at 180.

    ** Dumbell Farmers Walk **
    - 65.0 lbs x 150 reps
    - 80.0 lbs x 150 reps
    - 100.0 lbs x 150 reps
    - 100.0 lbs x 120 reps
    - 100.0 lbs x 90 reps

    Kind of feeling these out. I'd like to get some extra volume on my traps, but I'd also like to work towards pinching 45's... so I'm torn here. Im not convinced I'm using good loading parameters or if I should use thicker handles and lower weight.... Nothing is clear to me about this. My gym however only has dumbells up to 115, so adding more weight isn't really an option. Go further, increase the weight, increase the grip strain... hard to tell what lever to pull. No blood pressure issues though, so that's a win.
     
    #77
  18. Urban Savage Mystic

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    Monday 13th March 2017

    ** High Pull (Snatched Grip, Bars At Shoulder) **
    - 135.0 lbs x 4 reps
    - 150.0 lbs x 3 reps
    - 165.0 lbs x 2 reps
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 5 reps
    - 180.0 lbs x 3 reps
    - 180.0 lbs x 2 reps

    185 x 6 x 2 next time.

    ** Bulgarian split Squat (Barbell In Back Squat Position) **
    - 90.0 lbs x 10 reps
    - 90.0 lbs x 10 reps
    - 90.0 lbs x 10 reps
    - 90.0 lbs x 10 reps

    5x10 next time

    ** Good Morning **
    - 165.0 lbs x 20 reps
    - 165.0 lbs x 20 reps
    - 165.0 lbs x 20 reps

    This was a repeat from last session because I was pretty sore from it last time.

    ** One Handed 3" I'd Pvc Deadlift **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    These went well, but I couldn't get another rep on the third set. So I'll repeat next time.


    ** Ivanko Supergripper (Occlusion Training) **
    - 77.0 lbs x 30 reps
    - 77.0 lbs x 15 reps
    - 77.0 lbs x 10 reps
    - 77.0 lbs x 8 reps

    Using the ISG for some occlusion training instead of focusing on it directly. I kind swapped it out on a whim.
     
    #78
  19. Urban Savage Mystic

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    Sippin on sunshine
    Monday 20th March 2017

    Trying to do a bit more cardio, so I did 10 minutes on the stairmaster at the end working full ROM. I don't really know how I'll work to progress on these, but I think working up to "200 calories" in 10 minutes is a good first goal.

    ** High Pull (Snatched Grip, Bars At Shoulder) **
    - 135.0 lbs x 4 reps
    - 155.0 lbs x 3 reps
    - 170.0 lbs x 2 reps
    - 185.0 lbs x 2 reps
    - 185.0 lbs x 2 reps
    - 185.0 lbs x 2 reps
    - 185.0 lbs x 2 reps
    - 185.0 lbs x 2 reps
    - 185.0 lbs x 2 reps

    Going to go for a 5 rep max next time.

    ** Good Morning **
    - 175.0 lbs x 19 reps
    - 175.0 lbs x 19 reps
    - 175.0 lbs x 19 reps

    Volume pr. 185 x 18 next time I think.

    ** One Handed 3" I'd Pvc Deadlift **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    Grip was slipping pretty bad a the last set. I'll may either switch back to pinching and see how these have carried over.

    ** Stairmaster Program 1 **
    - level 5.0 x 10 minutes

    "108 calories." It's no doubt a silly estimate, but it's a track able metric nonetheless

    ** Ivanko Supergripper (Occlusion Training) **
    - 77.0 lbs x 30 reps
    - 77.0 lbs x 15 reps
    - 77.0 lbs x 10 reps
    - 77.0 lbs x 8 reps
    - 77.0 lbs x 6 reps
    - 77.0 lbs x 4 reps

    Kind of exactly the same as last week. Not sure what to do about that
     
    #79
  20. Urban Savage Mystic

    Urban
    Joined:
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    Sippin on sunshine
    Tuesday 21st March 2017

    ** Dumbell Push press **
    - 45.0 lbs x 4 reps
    - 60.0 lbs x 3 reps
    - 75.0 lbs x 2 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 0 reps
    - 90.0 lbs x 3 reps
    - 90.0 lbs x 3 reps

    BP 163 on my 4th set. Took An Extra break. Gonna do this again next time.

    ** Dan John Grip Test (Pullup Every 30 Seconds) **
    - 2 reps
    - 2 reps
    - 2 reps

    Actually this was pretty disappointing. the task is simple: do a pullup hang for 30 seconds, repeat. Came close to an third rep. The pullup bar I used was fat and coated with a weird rubber grip stuff that sucks for grip. I'll repeat with a normal pullup bar later.

    ** Incline Barbell Bench Press **
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 115.0 lbs x 8 reps

    One rep of progress! Hurrah!

    ** Dumbell Farmers Walk **
    - 115.0 lbs x 90 feet
    - 115.0 lbs x 90 feet
    - 115.0 lbs x 60 feet

    ** Ivanko Supergripper (Occlusion Training) **
    - 77.0 lbs x 30 reps
    - 77.0 lbs x 19 reps
    - 77.0 lbs x 5 reps

    Did these hours later. Better on the second set but it all went to shit on then third. No big deal it's finisher work anyways.
     
    #80

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