Beware the Jabberwocky!

[liquid!]

ahhhhhhhhh. Kelly Clarkson!!!!

 

[Zerocrew1984]

 

[liquid!]

Friday Oct.31
Sheiko week.3 day.2

EZA rtc warmup w/ 10s

1.Bench [ring fingers on rings]
155x3
185x3
225x3 x2
255x2 x5 -focused on keeping elbows in and staying tight when paused on the chest

2.Deadlift
135x10
225x5
315x5 x2
(365x2 + 3 Pullups) x5

Db Flyes
45s x8 x4

3.Db Swings
85x10 x5 - 30 seconds rest
: P

 

[liquid!]

Sunday Nov.2
Sheiko week.3 day.3

EZA rtc warmup w/ 10s, dynamic lower body stretching, hurdle step overs.

1.Back Squat
225x3
275x3 x2
315x3 x2
335x2 x5 -slightly narrower stance than normal

2.Bench [index fingers on rings]
155x3
185x3
225x3 x2
245x2 x4

Horizontal Pullups[alt narrow & wide grip]
bwx10 x4

3.JM Press
65x10 x3

Hanging Leg Raise
bwx10 x4

4. Incline Treadmill
15min/HR 150-160
spd 3.5/inc 12

 

[Donut62]

Your posting has been lax, John.

 

[liquid!]

Your posting has been lax, John.

My hard drive starting "clicking" on Friday morning and shit the proverbial bed. I'll be living the amish-like life for another week until my new hard drive arrives in the mail. At least I've still got work time to surf the intertubes, Dan.

 

[Donut62]

When are you going to max out? Saturday?

 

[liquid!]

When are you going to max out? Saturday?

I don't think I'm going to. I suck

 

[liquid!]

Monday Nov.3

Treadmill - 45min
inc 11/spd 3.5
HR<150

 

[liquid!]

Thursday Nov.6
Shieko #37ish

EZA rtc warmup, hurdle stepovers

Bench [middle fingers on rings]
175x5
205x4 x2
225x3 x2
245x3 x5

Back Squat
135x5
225x2
275x5 x2
315x5 x5

Db Flies
40sx10 x5

Wide Stance GM
185x5 x5

Circuit
-Pullups bwx5
-Db Snatch 55x10
-OHS 45x10

60 sec rest x3

 

[liquid!]

Friday Nov.7
Recovery/Conditioning

Treadmill
60 min [HR<130]
inc 7/spd 3.5

Gorged myself at an Indian Buffet this afternoon, burped a lot on the treadmil.

*takes Tums*

 

[liquid!]

Saturday Nov.8
Sheiko #37ish

pvc rolling, hurdle step overs.

Full Clean
135x5
155x3 x2
175x3 x2
185x3 x5

Incline Press
135x6
175x4
185x4
195x4
205x4 x2

Deadlift off Boxes [3" below knees]
365x4 x2
405x3 x4

Dips
bwx8 x4

Had to hustle tonight only had an hour before the gyn closed. I haven't tried cleans in a long time... they are exhausting : P

 

[liquid!]

Sunday Nov.8
Conditioning

dynamic stretching

Tempo Pushups: 20x2
Split Squat Jumps: 20x2

HICT
20min - stationary bike
HR 150-155/rpm 20-30

-5min rest-

20min - stationary bike w/ mini band pulling
HR 155-165/rpm 20-30

 

[Donut62]

 

[Zerocrew1984]

maybe he is in phoenix now. and i have already killed and raped him.

 

[enright3060]

We need a DW update pic.

 

[MatterOverMind]

 

[liquid!]

The pain is still too fresh : (
*cuts self*
Fucking Trent Edwards. At least you didn't bring up "wide right!"

maybe he is in phoenix now. and i have already killed and raped him.

Actshuly, I just got back from Phoenix. I've secured a rental and I'm putting in my resignation at work tomorrow. Then you'll be gettng an early X-Mas present...... PiggyBackRide!

 

[liquid!]

Tuesday Nov.18

Pvc rolling, EZA rtc warm up, hurdle stepovers.

Push Press
135x8
155x6
175x5
185x4
195x3
205x2
215x2
225x2 x3

Front Squat
135x5
185x5
225x3 x2
235x3 x5

Db Shoulder Press
50s x8 x4

Seated GM
185x8 x4

Chins
fat x4 x8

Mini lifting vacay is over. I was busy/concert-going/very hungover/traveling/apt hunting/bloated/sick this week...phew. I'm a good multi tasker. I haven't oh pressed in months so it took a little time to zero in on where I'm at... Felt ok weighed in at 265.

 

[liquid!]

Thursday Nov.20

hurdle stepovers, bb complex

Back Squat [in chucks]
225x5
275x5
315x5 x5

Bench [index finger]
155x5
185x5
225x3 x2
255x2 x6

|||-Circuit-|||
10 Hor. Pullups
15 Pushups
20 OHS w/ bar

x5 rounds [HR interval 130]