Beware the Jabberwocky!

[Donut62]

 

[liquid!]

Incline walk
30min - spd 4 @ inc 7
(hr 135-145)

I wanted to run, but it was pouring outside. Surprise, surprise

 

[liquid!]

Thursday Jun.5

Warmup - pvc rolling, lower body stretching

Back Squat
185x5 (46%)
225x5 x2 (56%)
275x3 x2 (68%)
315x3 x4 (78%) belt

Db Bench
75sx5
90sx5
100sx5 x2
90sx5 x2

Db Row (strict w/ pause)
100x5+5 x5

Pause Zercher Squat
185x5 x5

Zombie Decline Situp 40x10 x3
Back Ext. BWx10 x3
Lateral Flexion BWx10 x2


Weaksauce still. I went on light on the zerchers and paused on the bottom to ensure I was sitting deep with a tight lower back.

 

[Donut62]

I have yet to do zercher squats..

 

[liquid!]

Saturday Jun.7

Warm up: pvc rolling; treadmill mph 3.5, inc 10

Deadlift
135x5 (27%)
225x5 (45%)
315x3 (64%)
365x3 x2 (74%)
405x3 x6 (82%)

Dips
BWx10 x4

Cable Pullthroughs
x20 x2

Kneeling Cable Abs Pulldowns
x20 x2

I had DOMS from zercher squatting, I was walking a bit like a tin man earlier in the day. I take a wider stance with zerchers that wrecks my hammys and adductors.

Time to finish watching Million Dollar Bay.


[workout time 1 hr]

 

[Donut62]

I am teh scared of Zerchers.

 

[liquid!]

You big Sally.

I've found if you wrap your wrist wraps around the bar where the bar would sit on your elbows they are tolerable. They're too easy to cheat and lift with your back.

 

[liquid!]

Sunday Jun.8

Jog: 20 min -pathetic. Running the day after squats or deads my lower back revolts after 15 min.
[HR 145-155]

100m sprints x8
[interval began when HR dropped to 130]

I also buzzed my head, ran errands, and shampooed the carpets. I am teh uber domesticus.

*flexes in apron while choosing new paint color for the wall*

 

[liquid!]

Tuesday Jun.10

Rev. Band Bench (dbl minis)
225x5
225x5 lessened tension
245x4
275x3 x2
295x2 x2
315x2 x5

Chins
5/5/5/5/3/1/1

Wide grip bench
185x5
205x5
225x5 x3
205x5
185x5

Hammer Strength Hi/Low Row
+180x10 x4

Tate Press
45sx7 x3

I was planning on front squatting, but my lower body is feeling beat up today. Ok day

 

[younggunz]

nice work

 

[liquid!]

^Thanks YGZ.

Saturday June.12

Warmup:
pvc rolling, dynamic lower body stretching, face pulls, fat man rows

Jump Rope
3min x 4

Hassock Box Jumps
BWx6 x2 [w/ med. ball]
BWx6 x2 [inc height]

Back Squat
barx10
135x5
225x5
275x3 x2 (67%)
295x3 x2 (73%)
315x3 x4 (78%)

Strict OHP
115x5
135x5
155x5 x2
135x5 x2

Box Pistols
BWx5+5 x5 [just above parallel]

Ab Wheel
[from knees]x10 x3

The in-laws are in town so I was lucky to squeeze in a quick workout.

 

[enright3060]

nice work

 

[liquid!]

35 min jog
[hr 155-170]

 

[Donut62]

What exactly is a hassock box jump?

 

[liquid!]

What exactly is a hassock box jump?

your answer awaits> <a href="http://www.elitefts.com/view/?qa=59194"> Asks<a>

 

[Donut62]

Learn something new everyday...

I really hope this log advances so I don't have to look at the tapeworm I posted at the top everyday.

 

[liquid!]

I was thinking the same thing, I've been a bit recluse lately. Tapeworm begone!

Tuesday Jun.17

Warm up: pvc roller, jump rope, dynamic lower body stretching.

A. Deadlift [no shoes, in soccer socks]
135x5
225x5
315x5
365x3
405x3 belt on, moved in on notch
425x3
*gets squirrelly - harnesses darkside of the force*
425x1
445x1
455x1
475x1
500x1 *5lb PR* very slow from the knees up...got it nonetheless

B.1 Db Row
110 x10+10 x 3

B.2 Dips
bw x10 x 3

B.3 Back Ext
bw x10 x 3

C.1 GM
185x5 x 3

C.2Decline situps
bw x10 x 3

 

[Zerocrew1984]

500lb Dl!

Woot

I'm so proud of you I want to take you down memory lane with me.

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[enright3060]

You suck and your PR sucks.

 

[Donut62]

Very nice, especially since you pulled about a hundred sets beforehand.