Chasing the Dragon

Conditioning/ Shoulder Health

Burpees 5x10
Reverse Fly 5x10
External Rotations 2x10
 
January 12 2011

DL

135x5
185x5
225x3

295x1x12

ZS

215x5x3

BP

45x5
115x5
165x3

205x3x3

DB Snatch

60x3/arm

80x1/ right arm, fail left
 
Conditioning

400 m x 4
40 m sprint x 1
Burpees 5x5

Shoulder Health

Reverse Fly 10x5
Ext Rotations 10x2
 
January 14 2011

Prying to start

BS

45x5
95x5
165x3
225x2

275x5x3

Press

45x5
85x5

120x5x3

PC

140x3x3

Row

155x8x2

Squats felt great, extremely fast and explosive out of the hole. Glad I reset a bit. Stance seems to get more narrow each session.

Press went really well.

Didn't feel like doing cleans, but felt they are necessary so did 2 less sets than prescribed.

Rows went well as well, again a lot of elbow flare to incorporate the rear delts. Right shoulder has been giving me lots of trouble, god damn you bench press. Overhead give no trouble whatsoever thus far.
 
I, too, never looked at your location. Canadians ftw!!

Good luck with the DL program. I want to try it out sometime since seeing how well it worked for likkuid. Not until next year though. One of my goals for this year is to stay on one program with only minor changes!

Good lifting in here. And good on you for doing conditioning. I hate it and never do it.
 
January 16 2011

Treadmill - 20 minutes -- high intensity
Stationary bike - 15 minutes -- low intensity
Stretching/prying + few core workouts

BS

45x5
95x5
135x5
225x5

295x5x3

Leg Press

720x10x3

Did some cable rows and pull downs as well.

This workout was with a buddy, not something I had scheduled (hence the rows and leg press).
 
DrBdan said:
That's some good squattin'
Click to expand...

Thanks, DrB

toonie said:
I, too, never looked at your location. Canadians ftw!!

Good luck with the DL program. I want to try it out sometime since seeing how well it worked for likkuid. Not until next year though. One of my goals for this year is to stay on one program with only minor changes!

Good lifting in here. And good on you for doing conditioning. I hate it and never do it.
Click to expand...

Thanks, Toonie. The program seems pretty easy thus far, I've only done 2 weeks thus far though.

Eventually I will go back on 5/3/1, but not until I'm certain no more noob gains are to be made.

Conditioning is fucking terrible. But I'm in dire need of it.

10 lbs per workout is just to start and I have no intention of staying on that train, for instance I made 20 lbs jumps in the last 2 squat sessions. Before my illness/lack of gym I hit 325x5x3 so it's big jumps until I get back there and then small jumps. I'd be Superman if I could keep the 10lbs per workout up for a decent amount of time,
 
February 7 2011

Press

45x5x2
65x5
95x5

115x8

Squat

185x5
225x5

275x5x5

Hyper Extensions
BWx20x3

So weak it's laughable. Everything felt like it was the heaviest weight I'd ever moved.
 
Feb 9 2011

DL
135x5x2
185x5
225x3

275x5
295x5
310x8

Press
45x5
85x5
100x5x2

Hyper Ext
BW+25x15x3
 
Did you continue to train during that time you didn't log? (jan 17 to feb 7)
 
Shitty haha.

Busy? Unmotivated? Longer deload than planned? Lazy?
 
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