Up, Up, and AWAY! | Page 6

Discussion in 'Training Logs' started by SmallvilleCK, Aug 24, 2014.

  1. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Sunday - 4/19/15

    Never before have I felt like moving or getting any kind of a workout in the day after a competition, particularity one where I had to drive 3 hours each way. What a change in quality of movement patterns!


    Good mornings - 95*3*20
    RDL's - 95*3*20
    Front squats - 95*2*5

    20" Axle deadlift - 600 lbs*3 - no belt. Just because.

    Planted 3 Arborvitae trees



    Monday - 4/20/15

    Mixed bag day. Some soreness in the hamstrings from the GMs and RDLs yesterday, but still overall very little soreness or back talking from the competition.

    FS up to 185 lbs for 3*5
    Dragonflags - 3*7
    Shadow boxing - 3*1 minute
    DB alternating bench - 70 lbs for 3*10/side
    Pullups - 3*5
     
    #101
    Last edited: Apr 22, 2015
  2. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Thank you Modena! I appreciate the support!
     
    #102
  3. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Wednesday - 4/22/15

    Super quick workout after mowing the back acre, using abs reflexively during and no self-propel.

    Deadbugs/hardstyle abs

    Good mornings

    95*20
    145*20
    185*20
     
    #103
  4. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Thursday - 4/23/15

    Quick half hour between clients

    3 rounds of:

    Hardstyle abs*5 breaths
    Front squat - 95*10
    KB swings - 70*10
    Pull-ups - 5
     
    #104
  5. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Sunday - 4/26/15


    FS - 5*5@225

    Axle SOHP - ~50 reps with 125-165


    Starting a 5*5 FS progression the way I did back squat, with the other big movement being either GM or RDL that week.
     
    #105
  6. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Wednesday - 4/29/15

    Bodyweight 201

    Misc. warmup: baby rolls, hardstyle abs, etc.

    Good Mornings

    145*10
    185*20
    185*20

    Superset with:

    Alternating DB bench press

    70s*10
    70s*10
    70s*10
     
    #106
  7. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Sunday - 5/3/15


    Front Squat

    5*5@245


    Axle Z presses

    5*5@165

    115*21
    115*11
     
    #107
  8. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Tuesday - 5/5/15


    KB hardstyle abs


    Good Mornings

    5*5@235


    No warmup to speak of, after a long day of work, I could definitely feel I was a little less powerful than normal. Next time some resets to start. Didn't get fully warmed up until the third set, then things went better.
     
    #108
  9. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Wednesday - 5/6/15

    Hanging hardstyle back flatteners*2 minutes
    DB bench - 80s*12
    Pull-ups - 10

    Repeat 3x
     
    #109
  10. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Sunday - 5/10/15

    Bodyweight - 197

    Front squats - no belt/wraps

    5*5 @ 265 lbs
     
    #110
  11. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Tuesday - 5/12/15

    Hardstyle abs*7 (next time explore staccato breaths)
    Seated DB shoulder press - 80s*5
    Single arm KB swings - 50lbs*10/side
    Pull-ups - 10
     
    #111
  12. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Wednesday - 5/13/15

    Good mornings

    5*5 @ 255 - no belt


    Barbell bent over rows

    95*12
    145*12
    145*12
     
    #112
  13. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Same day

    3*3 minute heavybag rounds

    4 minute back flattener to turn off the QL's.
     
    #113
  14. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Sunday - 5/17/15

    6 hours of yard work and 1,000 calories too low made my energy not what it should have been for another jump in weight on 5x5. So instead:

    Front squats

    5*8 @ 185
     
    #114
  15. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Thursday - 5/21/15

    16" Deadlifts

    325*3
    365*2
    415*1
    275*8


    Bottom position floor presses

    185*4
    275*2
    305*1
     
    #115
  16. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Sunday - 5/24/15

    16" Deadlifts

    365*2
    405*1
    455*1
    225*15


    Decline bench

    225*10
    275*5


    Pull-ups

    BW*5
    BW*5
    BW*5

    Superset with

    1 arm DB jerks

    80*3/3 L/R
    100*2/2 L/R
    125*1/2 L/R


    Super terrible cold, puts all other colds to shame.
     
    #116
  17. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Thursday - 6/4/15

    15" deadlifts
    Superset with
    DB bench

    4 sets

    335*5
    70's*10


    Misc ab work.


    First workout back since being terribly sick.
     
    #117
  18. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Sunday - 6/7/15

    14" Deadlifts - no belt

    365*5
    365*5
    365*5


    Bottom position/dead stop bench from the rack

    235*2
    275*1
    325*1
     
    #118
  19. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Thursday - 6/11/15

    14" Deadlifts

    365*5
     
    #119
  20. SmallvilleCK Non ducor, duco.

    SmallvilleCK
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    Thursday - 2/11/17

    Bodyweight 215


    Low bar BS

    5x5@365
     
    #120

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