Splish Splash - back in the water

Discussion in 'Training Logs' started by Wikinger, Jul 16, 2016.

  1. Wikinger

    Wikinger Blue Belt

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    20 Oct
    Series A

    Squat
    45x3x12
    75x3x10
    95x3x8
    125x6x6
    135x3x5
    145x3x2
    BOR
    45x3x12
    55x3x10
    65x4x6
    75x3x8

    Core, Stretching
     
  2. Wikinger

    Wikinger Blue Belt

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    21 Oct
    Series B
    Rack pulls, and deads were really tight, felt pretty ugh today
    Did only a couple of FS (2 rounds of 3x5) and only a single set of SOHP (3x5)
    Stretching
    *just okay today (something around 17,500 lbs lifted today)
     
  3. Wikinger

    Wikinger Blue Belt

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    22 Okt
    Series A
    Squat
    45x3x15
    115x4x6
    135x6x4
    150x5x2

    Hip Thrust
    115x3x12

    BOR (sweep)
    45x3x15 + 7lb band
    45x3x12 + 10 lb band
    45x3x12 + 15 lb band
    55x3x10 + 7 lb band

    stretching, mobility
     
  4. Wikinger

    Wikinger Blue Belt

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    23 Oct
    Series C (newly added)
    Bench 75x10x10
    Good mornings 45x5x10
    DB snatch 35x5x8
    Split squat 50x3x5
    Lunge 3x10

    stretching

    first time doing split squat (left bunion didn't like it, but the rest of me did)
     
  5. Wikinger

    Wikinger Blue Belt

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    24 Okt
    mobility, stretching, shoulder & hip prehab
    • worked the kinks out
    • shoulders haven't felt this good in a while - nice for a little rest day
    • (R) hip, glute have been wonky the past few days. good working those knots out
     
  6. Wikinger

    Wikinger Blue Belt

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    25 Okt
    Series A
    (Front) squat *
    45x3x18
    75x3x5
    95x6x6
    125x8x3
    95x3x8
    Hip Thrust
    125x3x12
    BOR (sweep)
    45x3x12 + 10 lb band
    55x3x10 + 10 lb band
    65x3x8 + 7 lb band

    (*front squat due to wound where bar would be placed)
    • fun to lift for a bit, particularly with the delayed start to the season (first meet end of Jan, now)
     
  7. Wikinger

    Wikinger Blue Belt

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    26 Okt
    swim band work
    stretching
    mobility
     
  8. Wikinger

    Wikinger Blue Belt

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    27 Okt
    Rack pulls
    135x3x10
    155x3x8
    165x4x6
    front squats
    45x3x24
    75x3x12
    105x3x8
    SOHP
    45x3x16
    75x4x6

    stretching
     
  9. Wikinger

    Wikinger Blue Belt

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    28 Okt Series C
    Bench 80x10x10
    Good mornings 45x5x12
    DB snatches 35x5x9 (per arm)
    hip mobility x10 /side

    *truncated due to time today
     
  10. Wikinger

    Wikinger Blue Belt

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    29 Oct
    Swim band work, flexibility, stretching
    (max efforts due to busy work day)
     
  11. Wikinger

    Wikinger Blue Belt

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    30 Oct
    Series A
    *sore back*
    Stretching, mobility, flexibility drills, swim band work

    Squat
    45x4x25
    75x4x12

    BOR
    45x3x15 (7 lb band)

    40 heavy band pulls

    more stretching, mobility (felt better)
    • purgatorial seating right now
    • very stiff / sore low back
     
  12. Wikinger

    Wikinger Blue Belt

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    31 Okt
    Series B
    Mobility work, dynamic and static stretching
    Rack pulls (form and mobility; "sweep" with 15 lb bands)
    45x3x20
    45x3x15
    KB dead(88lb KBs)
    88x3x15(sumo style)
    176x3x5(suitcase style)
    FS
    45x5x20 (actually felt pretty good wrt mobility, low back; didn't need depth cue!)
    SOHP
    45x3x16

    Heavy band work & swim drills
    Static stretching
    • was able to touch toes again :|
    • truncated due to work obligations
    • pleased with form today
     
  13. Wikinger

    Wikinger Blue Belt

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    1 Nov
    Series C

    Bench
    45X4X25
    82X10X10
    db snatch 10,9,…,2,1 35 lbs
    Band work: 3 position pulls (10,9,...,2,1)
    Face Pulls (5x10, two-position)
    Back Extensions 5x10
    Lunges 5x10 / leg

    stretching
     
  14. Wikinger

    Wikinger Blue Belt

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    2 Nov
    Morning stairs
    15 min stairs + 50 lb weight vest
    Swim band (accumulated 100)

    Eve Series A
    squat
    45x4x25
    75x4x15
    Hip Thrust
    105x3x15
    BOR (sweep + 10 lb)
    45x3x20

    fun today!
     
  15. Wikinger

    Wikinger Blue Belt

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    3 Nov
    Stretching & mobility day
    swim band work (good volume!!!)
    napped rest of day (felt pretty lousy)
     
  16. Wikinger

    Wikinger Blue Belt

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    4 Nov
    Series B
    Conventional deads
    135x5x10
    Rack pull
    135x1x10
    185x5x5
    Squat (warmup)
    45x1x30
    Front Squat
    45x3x20
    95x3x10
    SOHP
    45x3x17
    95x5x3
    BOR
    45x1x20
    75x3x5 15 lb band
    75x3x6 10 lb band
     
  17. Wikinger

    Wikinger Blue Belt

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    5 Nov
    Morning treadmill
    25:15 // good pacing (a little easier without swim practice immediately beforehand!)

    Evening Series C
    Bench
    45x4x25
    85x10x10
    db snatch
    35x3x8/arm
    plate raise
    15x1x15
    *truncated due to work
     
  18. Wikinger

    Wikinger Blue Belt

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    6 Nov
    Morning Treadmill
    25:30 jogging (building)

    swim band work // face pulls // shoulder work

    afternoon meetings
     
  19. Wikinger

    Wikinger Blue Belt

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    7-9 Nov
    bandwork, mobility, swim band pulls
    really busy work days

    10 Nov
    Series A
    Squat
    45x4x30
    75x10x10
    Hip thrust
    115x5x10
    BOR
    45x3x12 (15 lb band)
    65x3x10 (10 lb band)
    75x3x8 (7 lb band)
     
  20. Wikinger

    Wikinger Blue Belt

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    Rest of Nov:
    several long work trips -- hotel room workouts
    Thanksgiving

    did bandwork and shoulder prehab stuff every day
     

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