Beards, Barbells, and Beer

Fri July 18, 2014

C2 rower, dynamic stretching

- Deadlifts
45x10
135x5
135x5
185x3
225x2
255x1
285x1
315x1
345x1
365x1x6 (singles)

Felt good. Focused on getting really tight and driving the bar off the ground. One thing I notice is that when I don't lift consistently I lose the ability to really focus my intensity on a lift, especially deadlifts. Today was better.

- Facepulls: 5x20
- Pushups: 5x8

Boom.
 
Mon July 21, 2014

C2 rower, dynamic stretching

- Squats
45x8
95x5
135x3
175x2
205x5
(+belt)
240x5
275x5

I decided to reset my weights today and go with the proper 5/3/1 numbers. Used my last PR of 355x0.9=320 training max. If I feel good I'll try for extra reps otherwise I'll just stick to the prescribed reps. Probably had a 6th rep in me today but my lower body is feeling tired from another 5 hours of yard work yesterday.

- Facepulls: 5x20.
 
Wed July 23, 2014

C2 rower, dynamic stretching, DCSW

- Bench
45x10
45x10
75x8
95x6
115x4
140x5
150x5
160x6 (hit hooks on 6th so I racked it, was going for 7)
135x6 (hit hooks again, what an idiot, adjusted the bench)
115x10

Felt pretty good today. The only issue is that I had the bench setup a bit too far back in the squat rack so I hit the hooks as mentioned. Stupid.

- Pull-ups: 32. Lately my left shoulder hasn't liked pull-ups so much so I stopped at this point. I need to start doing some more specific shoulder rehab stuff I think rather than just keeping up the general back work (i.e. pull-ups and face pulls).
 
Thurs July 24, 2014

Mobility

Warmed up on the C2 rower. DCSW. Limber Eleven, Simple Six.
 
Fri July 25, 2014

C2 rower, dynamic stretching

- Squats
45x8
95x5135x3
165x2
195x2
225x3
(+belt)
255x3
285x4

I took a shot off the side of my knee during Wednesday's hockey and it has a nice bruise so I wasn't sure how squats would go but they felt good. I did the same weights for sets of 5 a few weeks ago and it was an absolute grind. Today the weights flew up and I felt like I could have done 1 or maybe 2 more reps at 285. Amazing what a good night's sleep does.

- Push-ups: 3x10
- Curls (in the squat rack): 3x10
 
I think you are a little under your all time max, but my squat is right where yours is at. My session Monday was 3 sets of 4 @ 285.

Lets the competition begin!
 
ThinkGreen said:
I think you are a little under your all time max, but my squat is right where yours is at. My session Monday was 3 sets of 4 @ 285.

Lets the competition begin!
Click to expand...

Yeah I'm a bit off my max and having been feeling that great lately but maybe a little competition is what I need. Bring it on!!

Beard update!
1979859_10154376867280371_7283352728882320131_n.jpg
 
Thanks NK!

Mon July 28, 2014

C2 rower, dynamic stretching

- Squats
45x8
95x5
135x3
165x2
205x2
240x5
(+belt)
275x3
305x3

Felt good today and hit 2 extra reps on the top set.

- Facepulls: 5x20
- Push-ups: 5x8

Done.
 
I should also note that my weight has been stuck around 208-209 since late June as I've had too many reasons to drink beer and/or eat junk food. I'm hoping to clean up my diet again and hopefully hit 205 in a few weeks.

After that my next goal is to fit into my "European fit" (i.e. skinny fit) suit for a wedding I have at the end of September. I'll definitely need to be under 200 for that, maybe 195. That might be a bit ambitious since I have my wife's b-day, my anniversary, and my own b-day coming up between now and the wedding. I'll have to eat clean on most days and keep the indulgences to the special days.
 
I got really busy this afternoon and didn't make it to the gym for conditioning. I'll probably do it on Thursday instead and then left on Friday as usual.
 
Wed July 30, 2014

C2 rower, dynamic stretching, DCSW

- Bench
45x10
45x10
75x8
95x6
115x4
145x5
155x5
165x5
135x9

Form felt solid today. Reps weren't very fast but they were smooth.

- Cable rows
35x10
42.5x10
50x10
60x10
70x10

Weights are per hand but the rows were done with both hands. Done fairly strict.
 
Wed July 30, 2014

Hockey (Pick-up)
We were short guys last night so each team only had 2 subs. My team had 3 of the better forwards so I dropped back and played defense for most of the night. I used to play defense when I was a teenager but haven't really played much recently so it took some time to get comfortable doing so much while skating backwards. It's also a lot different than when I played defense in the past because these guys are much better players.

All in all it was a pretty good night. Defense is always the first thing to go in these pick-up games so there were a lot of odd-man rushes and times when forwards didn't help out much on defense but that's to be expected. I picked up a bunch of assists by feeding the puck up to the forwards but also managed to bag two goals late in the game.

The one negative point was that the knee that I took a puck off of last week started to ache by the end of the night and is a bit sore today. I'm supposed to do LISS conditioning today but I might just take it easy and do some treadmill walking instead. That will give my knee a rest but still burns some calories and get me out of the office.
 
Fri Aug 1, 2014

C2 rower, dynamic stretching

- Deadlifts
45x10
135x5
135x5
185x3
225x2
255x1
285x1
315x1
(+belt)
345x1
375x1x6 (singles)

Reps were nice and smooth today. I used my belt on the 2nd hole today which is now a bit loose (I squat with it on the 3rd hole now, hurray for weight loss!) and it felt good. There was a deadlift article a while back on T-Nation that talked about proper belt use for deadlifts and mentioned using a looser belt and it definitely felt better.

- Facepulls: 5x20.
 
I've mentioned a number of times recently that I spent all Sunday working on my front yard thus leaving my legs fried for Monday's squats. Well it's almost done so here are before and after shots:

Before (this is from 2009 actually, you can tell that the tree is much bigger now)
1918931_330062530507_7126343_n.jpg


After
10592721_10154517636970508_1016952235723620446_n.jpg


68921_10154517628390508_7291645787573627286_n.jpg
 
Very nice. Now if you can't make it to the gym, you can just go lift those rocks.

I'm going to get rid of the front lawn too, and put in a bunch of raised beds, this fall.
 
Thanks. Those rocks were heavier than expected. Three of them are so large I can't lift them at all.
 
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