Beware the Jabberwocky!

[liquid!]

Sunday Evening: I got my Chucks and Chalk today, I'm pretty psyched to use the new toys. Tossed the chalk ball in a ziploc bag. Good to go.


warm up:
-5min jump rope
-Spiderman lunge walk, drop sqts, One Legged SLDL

~!~!~!~
Deadlift
~!~!~!~

135x5 (off 45lb plates)
225x5 (off 45lb plates)
315x3 (off 45lb plates)
365x1 -holysh!t chalk is the best! Gripping the bar is so easy, and it completely negates the effects of any metro hair gel on the bar.
385x1
405x1 PR! Finally 4 plates. YES! *fist pump* Chucks & Chalk bitches!
405x1
405x1
365x1 really slow
315x8

~$~$~
Chins!
~$~$~

bw+25x3 (underhand)
bw+25x2 (overhand)
bw+25x2 (underhand)

~*~*~*~
Bb Shrugs
~*~*~*~

225x10
285x10
315x2 - My lower traps (middle upper back) felt near a strain so I stopped.


10 min running

PWO: ATW Rejuvenix-41, naproxen, & very hot shower. Ice pack on back while reading in bed. A good day.:icon_chee

 

[Fedoraba]

Grats on four plates man. It gets tougher from here on :icon_chee

 

[liquid!]

Tuesday Night: Conditioning


warmup:
jog 1 mile
buttkickers, skipping, side shuffle, lunge walk, hurdle leg swing overs, hurdle squat under, and leg swings.



1. Run 200 meters/ Jog 200 meters - (400m pace)
X4
rest 2 min
X4

2. Sprint 40 meters on 1 min. - scramble starts from the ground
x10



PWO: 1/2 ATW Rejuvenix-41, ATW MPI, Fish Oil, Udo's Oil
~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~


Thanks Fedoraba.:icon_chee I'm happy about the 4 plates.

 

[liquid!]

Wednesday Night


Warm up:
-Cat stretch, band pulldowns & aparts, towel tri & sholder stretch, wall slides, chest & lat stretch, and YTLW.


~*~*~*~*~*~*~
Bench
~*~*~*~*~*~*~
135x5 (pause)
185x5 (pause)
195x3 (pause)
205x3 (pause)
215x3 (pause)
225x3
235x3 PR
245x2 PR
250x1 PR :icon_surp Yearly goal met!


~*~*~*~*~*~*~
Rack Lockouts
~*~*~*~*~*~*~
225x4
225x4
275x2 (up 3")
315x5 (up 3") very wobbly


~*~*~*~*~*~*~
BOR
~*~*~*~*~*~*~
175x8
185x5
195x5
205x5


~-~-~-~-~-~-~-~
Saxon Side Bends
~-~-~-~-~-~-~-~
15x10
20x10
25x10


~-~-~-~-~-~-~-~
Cable Side Pressdowns
~-~-~-~-~-~-~-~
100x10
100x10
100x10


~-~-~-~-~-~-~-~
Dips - BWx10
~-~-~-~-~-~-~-~

PWO - ATW Rejuvenix-41

 

[liquid!]

Thursday Night

Warm up:
-6min weighted jump rope
-Hip stretch, Cat stretch, hip circles, spiderman lunge walk, leg swings, buttkickers, and bounding.


~+~+~+~+~+~+~+~+~
Average Band Box Squat (wide stance)
~+~+~+~+~+~+~+~+~
45x10
135x5 (3 min rest)
225x1
225x1
245x1
245x1
250x1
250x1
225x1
225x1
135x10

~*~*~*~
Complex: BOR+High Pull+Front Sqt to Press+Jump Sqt+GM
~*~*~*~
95x5 (90s rest)
95x5
95x5
95x5

~~~~~~~~~~~~~~~~~~
Standing Band Crunch x 50
Band Good Morning x 50
Spead Eagle Situp x 50 (this took a while)
Band Pressdowns x 50
~~~~~~~~~~~~~~~~~~

PWO - ATW Rejuvenix-41

 

[liquid!]

Saturday Afternoon

Warmup:
-3min jump rope
-5 Cheat pistols (Started at bottom position with one foot on the ground, 24" platform)
-Stretch
-3m jump rope
-5 Cheat pistols
-Stretch
-3m jump rope
-5 Cheat pistols
-Stretch
-3m jump rope
-5 Cheat pistols
-Stretch
-5 Cheat pistols
-5 Cheat pistols
-5 Cheat pistols

~*~*~*~*~
Push Press
~*~*~*~*~
135x5
155x5
175x5
185x5
195x5
205x5
225x0 x0 x0 not happening. I'l get to 2 plates quicker next time.
205x4
185x3
135x5

~+~+~+~
Chins
~+~+~+~
bwx5 (overhand)
bw+50x3 eccentric drops (overhand)
bwx5 (underhand)
bw+50x3 eccentric drops (underhand)

~+~+~+~
Dips
~+~+~+~
bwx5
bw+50x2
bwx5
bw+50x2

~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"
Pushup Burpee w/ Chin + Decline Situp
~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest

Bent Delt Flye 10lb for 60sec


PWO - ATW Rejuvenix-41

 

[liquid!]

Sunday Afternoon

Warm up:
Jump Rope, Buttkickers, Spiderman Lunge Walk.

~*~*~*~*~*~*~*
Deadlift (off 45lbs)
~*~*~*~*~*~*~*
135x5
225x5
315x5
365x3
365x3
365x3 lower back hurts...enough for today.

BOR
185x5
185x5
185x5

Bb Shrugs
225x5
275x5
315x8

25lb Hub Holds
x10sec
x10sec
x15sec

20lb hex hold
x40sec

Back Ext
bwx10x2

Full Contact Twist
Bb+25x20
Bb+50x10 w/ Dynamic One Arm Pressx20

I should have just done DE deadlifts today as my back was not rested and hurt. I have transitional lumbar vertebrae, meaning several are fused and incomplete. The incomplete vertebrae look like the letter C as opposed to an O on an X-ray. I also have spinal stenosis which is spinal narrowing. When I have overloaded or not recovered rested completely I feel mild pain in my lower back that can radiate into the glutes/hips (CNS overload). I would've never known about this had I not injured myself once and required a back x-ray. A cold gel pack on my lower back is great when reading/watching TV before going to sleep.

My problem today is probably are result of trying pistols yesterday(they were killing my hammies), poor sleep lately, and since the Mrs. is visiting her folks in Phoenix my alcohol consumption has increased about 300% this weekend.:icon_twis I'm thinking a belt might be my next purchase, as I'm probably at a higher risk for a herniation. Deads are easily my favorite lift so I'm just going to have to progress slowly, listen to my body, and not hit ME Deads every week. Maybe Zerchers every other week as they really open up my lower bak and hips.

PS. I'm not a hunchback.

 

[liquid!]

Tuesday Night

Warm up:
jump rope, wall slides, band raises, band pullaparts, and pushups.


Db Bench
********
60x5 - first set one armed
65x5
75x5
80x5
85x5
90x5
85x5
85x5

Dips
****
bw+25x5
bw+35x4
bw+45x2

One Armed Pullup - (using the Nautailus Machine)
**************
x3L x3R What a joke I am - my left arm is so weak. I'm not even goin to bother writing how much asst I needed for these.
x3L x3R
x3L x3R


Farmers Walk / Hex Holds / Decline Situp
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
110lb x 25 sec /20lb x 30sec / bwx10
110lb x 25 sec /20lb x 30sec / bw+25x10
110lb x 25 sec /20lb x 30sec / bw+45x10

Saxons / Cable Side Pressdown
~~~~~~~~~~~~~~~~~~~~~
15lb x 10 / 100lb x 10
15lb x 10 / 100lb x 10
15lb x 10 / 100lb x 10


PWO: ATW Rejuxvenix41, ZMA, Fish Oil

 

[liquid!]

Thursday Night

Warm up: 5m jump rope, cat stretch, hammy stretch, hip stretch, spiderman lunge, buttkickers.

------------
Front Squat
------------
135x5
185x3
205x3
225x3 upper back rounding alot by 3 rep
225x2
245x1
265x0 dropped it
225x1
225x1

-----
OHS - Light lifting as I really tweaked my left shoulder OHSing last month (leaned chest forward-arms back to save a lift, bammo)
-----
135x5
135x5
135x5

----
GM - tightly arched back
----
135x5
175x5
185x5

-------------------------------------------------------------------------
Waiter Walk (30sec) + Full Contact Twist + One arm dynamic barbell press
-------------------------------------------------------------------------
100lb One-Armed + 20 @ bar/25lb + 10 @ bar/25lb
-rest 1 min-
80lb Two-Armed + 15 @ bar/50lb + 10 @ bar/50lb
-rest 1 min-
110lb One-Armed + 10 @ bar/75lb + 10 @ bar/75lb
-end-

5 min jump rope


PWO: ATW Rejuvenix41 + ATW MPI + ZMA + Fish Oil + Melatonin = good sleep

 

[liquid!]

Warm up:
*1 mile jog
(Hurdle leg overs, Hurdle Sqt thru, Spiderman Lunge, Skipping, Side Shuffle, Buttkickers.


=====================
200m @ (400 pace w/rest 60s)
=====================
x 10


==================
40m sprint on 60s interval
==================
x 10


PWO: ATW Rejuvenix41 w/ banana, ZMA, fish oil, contrast shower for legs

Not smart to do sprint work the day after Squat day, but the schedule got a little mixed up with the holiday this week.

 

[liquid!]

Saturday Afternoon
Wilderness Peak Trail
6.2 miles/ Gain 1750ft

The wife and I cranked this out in about an hour and 15 minutes, it was much easier than we thought. Our guide book had it listed as difficult, looks like we'll need to bump up to most difficult according to the book. Nice hike though. Trails in Washington are very Lord of the Rings.

It my 31st birthday so I'm calling the shots today. Sushi for lunch with birthday cake, a nap, watched UFC Stacked, went to my friends show (the johnbenders). It was a good day... burp.

 

[liquid!]

6.25 mile jog/ 60 minutes

Just barely under 10min mile. Sad. I've haven't jogged more than 15 minutes in 6 months, so this is what I get.

 

[liquid!]

Warm up
* Jump rope 5 min
* Spidermans, cat stretch


One Legged Bb Deadlft
135x5
185x5
205x3
225x3

Zercher DL
225x3
225x3
225x3

Hub Holds w/ 25lb
x 23sec
x 12sec
x 12sec

Front Plate Hold
45lb x 25sec - just curious.

Db Snatch
45lb x 100 @ 5:25 - 45lb felt light and funny to lift until the 60th rep.

Rack Pulls w/ Avg Band (doubled)
45x8
135x5
225x5
135x5
45x8
I don't think doing these banded works the top of the lift, but holy hell does it kill your hands. Its like trying to hold onto the wing off a plane at lockout.

Bent Press
50x5
45x5


PWO: ATW Rejuvenix41, ATW MPI, ZMA, Fish Oil, and Melatonin.

 

[enright3060]

cool log - good lifting

 

[liquid!]

Day 2 of my down week. My numbers were going down and my back was sore. I'm staying away from the big 3 lifts and trying some new things to keep it fun.

Warm up
-5 min Jump Rope
-Spidermans, Buttkickers, Skipping, Dislocates.


Db Push Press
==========
70lb x 6 (2 handed)
75lb x 5 (2 handed)
80lb x 5 (2 handed)
85lb x 3 (1 handed) kinda awkward

SOHP
=====
135lb x 5
155lb x 3

Chins!
=====
bw x 5 underhand
bw x 5 neutral
bw x 4 overhand
bw x 4 neutral
bw x 3 underhand
bw x 3 over

Farmers Walk - 30ft + 14 steps/turn/14 steps + 30ft
=========
90lb
100lb
110lb
I'm begining to enjoy grip work and strongman type movements. My grip strength has increased vastly. 110lb Dbs are as heavy as it gets at my gym.

Db Dragon Twists
===========
35x5
35x5
35x5
I'll give them another try again later. I have a bad right Achilles so I don't do many lunge type movements. I usually go with BSS or Step ups as assistance, but the hip stretch at the bottom of the twist felt good.

One Legged Sqts (low box) x 5ea
============
I liked these. Definitely getting added to my program

Bb Cuban Press x 15
===========
Good sign. I haven't been able to do these for 3 weeks due to shoulder pain from saving a heavy OHS that was falling forward.


PWO: All the Whey (ATW) Rejuvenix 41 & ATW MPI, ZMA, Melatonin

 

[liquid!]

cool log - good lifting

Thanks man. I just finished reading your log and you've got a beefy squat. Consider me a subscriber. My squat #'s have been lagging, so hopefully I can learn a thing or two for from your routines.

 

[liquid!]

warm up: quick barbell complex

========================
Box Squat - Athletic Stance (13" box)
========================
135x5
185x5
225x5
245x5
265x5
275x3
285x1
295x1
135x20

Took 3-5min between sets, shot free throws.

Gym closed

PWO: (out of protein powder today) steak, gatorade, ZMA, fish oil.

 

[liquid!]

Rattlesnake Mountain: 8.8 mile / gain 2700 ft

The trailhead starts at a lake, which was full of bathers on this hot and humid day. Northwesterners are happy to swim in a puddle, as Puget Sound is too cold for a dip. The beaches here have no sand either, just pebbles and driftwood. Booo...

Devoured huge plates of mexican food afterward and then it was time to slip into a food coma.

Viewpoint half way up the mountain

View of Mt. Rainier from the top of Rattlesnake Mountain

 

[liquid!]

Warm up:
5 min jump rope
Calf & hammy stretch, spidermans, butkickers

=====
Deadlift
=====
135x5
225x5
315x3
375x1
405x1
405x1
405x1

===========
Zercher Deadlift
===========
225x5
225x5
225x5

====
Chins!
====
BWx4x3(over, under, neutral)

Hor. Pullup
BWx10

Hub holds
25lb x 9sec x 14sec x 10sec

Hex hold - heaviest availible
20lb x 90sec

=======
Db Snatch
=======
65x8
75x5
85x5

Circuit x2
10 Box Jumps +
10 Heavy Bag Zercher Step-Ups +
10 HB Shouldering +
15 Medicine Slams (mounted bag and slammed MB like cracking a coconut) Nice and primal...

I was pretty tired before the circuit. Found an old heavy bag tucked away I can work into some circuits. Figured MB slams would draw too much attention as the room I do circuits in is upstairs. Bludgeoning the HB like I'm hoping to be cast as "Murderer" on a Forensic Files episode seemed like the logical choice.

 

[liquid!]

Warmup:
5 min ellipical, pushups, face pulls, various cable rows, lat. stretch.

OHS
135x5
135x5
135x5

Bench
135x5 close grip (long pause)
135x5 extra wide grip (long pause)
185x5 reg. grip (long pause)
225x3 left arm noticeably weaker today
225x3
235x2
245x2 stalling 1/2 way up
255x0 spotter touched the bar. douche.

BOR
185x6
205x5
225x5

Dips
bw+25x5
bw+35x5
bw+45x3

SOHP
135x5
135x5
135x5 stalling 1/2 way up

Saxon SBs
20x10
15x10
15x10

Curlz
40s x5
50s x5
90lbx5

This was alot. I've cut down to 3 days a week and eliminated a 2nd push day. I've had a hard time separating the two.

PWO: Out of Protein...I ordered it on the 4th of July. Those bastards...Fruit & Yogurt Smoothie, Cottage Cheese, ZMA, Melatonin.