Doing it wrong.

5/31/2015

-Muscle Snatch from Blocks

50k x 2 x 2

60k x 2 x 2

70k x 2 x 2

82.5k x 1 x 12

87.5k x 1

92.5k x 1

97.5k x 1

102.5k x 1

Busy day. All I had time for yesterday. Will do some BBing and Jerks tomorrow.

-------------------------------------------------------

6/1/2015

Behind Neck Jerk

70k x 1

80k x 1

90k x 1

100k x 1

110k x 1

120k x 1

130k x 1

140k x 1

150k x 1

160k x 1

170k x 1 Not bad

I have my numbers for % training now.

-------------------------------------------------------

6/3/2015

Threw with Christy. Good session.

42 WOB - 10 throws

16 Sheaf - 10 throws

-Front Squat - Narrow stance - Olympic Shoes - Deep

135 x 1

225 x 1

275 x 1

315 x 1

335 x 1

355 x 1

375 x 1

395 x 1

415 x 1

435 x 1

455 x 1

Bounce Bench - up to the first slowish single

135 x 1

185 x 1

205 x 1

225 x 1

245 x 1

265 x 1

285 x 1

305 x 1

335 x 1

355 x 1

365 x 1

-------------------------------------------------------

6/7/2015

Right back at it.

-Muscle Snatch from Blocks

50k x 2 x 2

60k x 2 x 2

70k x 2 x 2

80k x 2 x 2

85k x 1 x 8

90k x 1

95k x 1

100k x 1

105k x 1

Need to stop taking requests. Nice and easy next week.

-------------------------------------------------------

6/10/2015

-Trap Bar Deadlift

270 x 2

320 x 2

370 x 2

420 x 2

470 x 2

520 x 1

570 x 1

620 x 1

670 x 1

710 x 1

-Front Squat

135 x 1

225 x 1

275 x 1

315 x 1

335 x 1

355 x 1

375 x 1

395 x 1

415 x 1

-2 Board Press - Paused

135 x 1

185 x 1

225 x 1

275 x 1

295 x 1

315 x 1

335 x 1

355 x 1

365 x 1

385 x 1

Big one.

I forgot to log all my bodybuilding stuff last week.  Oops.

Threw.

16lb sheaf - 10 throws

28wfd - 10 throw

-------------------------------------------------------

6/12/2015 

This weeks BBing:

Chest Supported Rows - 200 x 50 Reps RP

Chest Press - 200 x 50 Reps RP

Machine Curls - 60 x 50 Reps RP

Leg Curls - 100 x 50 Reps RP

Leg Extensions- 100 x 50 Reps RP

Pulldowns to Chest - 160 x 50 Reps RP

Dumbell Preacher Curl - 30 x 50 Reps RP

Rope Pushdown - 50 x 50 Reps RP

Hammer Curl Grip Pulldown - 145 x 50 Reps RP

Machine Crunch - 60 x 50 Reps RP

Leg Lifts - 50 Reps RP

6/16/15

SUPER lazy this week. Motivated only enough to do one lift then go home.

-Front Squat

135 x 1

225 x 1

275 x 1

295 x 1

315 x 1

335 x 1

355 x 1

375 x 1

385 x 1

405 x 1

425 x 1

445 x 1

-Bench Press

135 x 1

Put a couple of guys (who were doing a workout the was kick a puppy sad) through the paces. Their program was a glorious 1980's back and bicep routine. They made the mistake of engaging me in conversation, so I made them do this:

1. 

Dumbbell Rows: Had them grab a dumbbell for rows that could be done for 20 reps, max. Then I made them do it for 20 reps, rest-paused. Paused at the floor and pulled all the way up with a rotation of the body. The, after 20 reps, I had them do a static hold at the top of the motion for 15 seconds (they needed help to get all 15 seconds).

2. 

EZ Bar Curls: Same deal here...20 reps, rest-paused. I made them go to full extension of the arms at the bottom and pull the bar to the chin, not the chest (you pull to the chest, you end up pulling yourself to the bar, not the bar yourself). Had them cheat when they hit failure, then another static hold.

3. 

Narrow grip pulldowns to the chest: 20 reps, rest-paused. Got them using a little body English so the were doing a decent weight, but not so much to be hurty or lose ROM. 

4. 

"You go, I go" 3-way Shoulder raises: These are done with a partner. Using a 5lb plate in each hand, you do 10 front raises, then your partner does them, then you do 10 lateral raises, then your partner goes, and finally you do 10 bent-over rear delt raises, followed by your partner. You do this for 3 rounds. Without stopping. 90 reps of raises in, say a minute and a half.

They said it was their best workout ever, and there was no need to do more. Pretty fun, really.

6/22/2015

-Muscle Snatch from Blocks

50k x 1

55k x 1

60k x 1

65k x 1

70k x 1

75k x 1

80k x 1

85k x 1 x 12

90k x 1

95k x 1

100k x 1

105k x 1

Started out stiff and sore. Ended up being zippy.

----------------------------------------------

6/23/2015 

Chest Supported Rows - 200 x 50 Reps RP

Chest Press - 200 x 50 Reps RP

Pulldowns to Chest - 180 x 50 Reps RP

Dumbbell Preacher Curl - 30 x 50 Reps RP **also did 1 max out set with 35. Biceps SORE.

----------------------------------------------

6/24/2015

Behind Neck Jerk

70k x 3

80k x 3

90k x 3

100k x 3

110k x 3

120k x 3

130k x 3

140k x 3

150k x 3 Probably a PR

160k x 3 PR

170k x 3 PR

28 minutes.

Just one exercise, but man was that hard. I don't know how Mike does it. Or Mahnke with his no-hook, no-release monkey-business.

3 hyphens in one sentence is also a PR.

7/1/2015

Threw

16lb Sheaf - 10 throws

42 WOB - 10 throws

Light Braemar Stone - 10 throws

That was a lot.

------------------------------------------------------------------------

7/5/2015

Low back was tired last week from not dropping the weight to the boxes. Something to remember.

-Muscle Snatch from Blocks

50k x 1

55k x 1

60k x 1

65k x 1

70k x 1

75k x 1

80k x 1

85k x 1

87.5k x 1 x 10

-Muscle Snatch from Hang

80k x 1

90k x 1

100k x 1

110k x 1 - Not even that hard.

------------------------------------------------------------------------

7/6/2015

Some stuff.

------------------------------------------------------------------------

7/7/2015

Some different stuff.

------------------------------------------------------------------------

7/8/2015

Threw with Christy

16lb Sheaf - 10 throws

Footwork Drills - a bunch

Light Weight - 10 throws

Technical breakthough on the sheaf. Your left shoulder and feet need to make a pyramid. As long as the pyramid stays intact, you will stay balanced and powerful, an the shoulder is your fulcrum. 

------------------------------------------------------------------------

7/13/2015

-Muscle Snatch from Blocks

50k x 1 x 2

60k x 1 x 2

70k x 1 x 2

80k x 1 x 2

87.5k x 1 x 12

-Muscle Snatch from Hang

80k x 1

90k x 1

100k x 1

-Behind Neck Jerk

70k x 1

80k x 1

90k x 1

100k x 1

110k x 1

120k x 1

130k x 1

140k x 1

150k x 1

160k x 1

170k x 1

180k x 1

190k x 0 Honestly a bit skittish here. Not a good mindframe to be in when going for a PR.

Chest Press - 180 x 25/15/10

Chest Supported Row - 180 x 25/15/10

Machine Curl - 50 x 25/15/10

------------------------------------------------------------------------

7/21/2015

-Muscle Snatch from Blocks

50k x 2

60k x 2

70k x 2

80k x 2

90k x 1 x 8

95k x 1

100k x 1

------------------------------------------------------------------------

7/22/2015

Threw with Christy. Good session.

16 Sheaf - 10 throws

35 WFD - 5 throws

28 WOB - 5 throws

-Front Squat - Narrow stance - Olympic Shoes - Deep

135 x 2

225 x 2

315 x 2

335 x 2

355 x 2

375 x 2

395 x 2

405 x 2

415 x 2

425 x 2

One of my better squat workouts.  Legs had a lot of spring.  

7/28/2015

-Back Squat - Narrow Stance - High bar - Deep as possible

135 x 1

225 x 1

315 x 1

365 x 1

385 x 1

405 x 1

405 x 1

425 x 1

445 x 1

465 x 1

485 x 1

505 x 1

-Slingshot Bench Press

135 x 1

185 x 1

225 x 1

275 x 1

295 x 1

315 x 1

335 x 1

355 x 1

375 x 1 Ran out of time.

------------------------------------------------------------------------

8/4/2015

Front Squat - Narrow and deep.

145 x 2

235 x 2

325 x 2

345 x 2

365 x 2

385 x 2

405 x 2

425 x 2 

435 x 2 PR

Bench Press

135 x 2

185 x 2

205 x 2

225 x 2

245 x 2

265 x 2

285 x 2

305 x 2 Add Slingshot

325 x 2 

345 x 2

365 x 2

385 x 1

405 x 1

425 x 1

------------------------------------------------------------------------

8/5/2015

Big throwing workout.  Might be the last one with Christy.  Sad.

42WFD 1-turn - 5 throws (42+) (had to put the ring on the Old Celt weight.  D-rings suck)

35WFD 1-turn - 5 throws (52+)

28WFD 1-turn - 5 throws (62+)

Jesus.  Remove 7 pounds, add 10 feet, like banging a drum.  Should have trained like this 10 years ago.  Christy is throwing the heavy weight consistantly 32+ from a 1-turn.  She is going to be good, I think.  I suck slightly less at coaching than I thought.  

16lb Sheaf - 10 throws.

Lots of throwing for me.

------------------------------------------------------------------------

8/6/2015

Chest

Upper Back

9/15/2015

Worked out with Doug at TCBB!  Fun.  Doug's snappy as ever.  The Hungarians were there.  Was nice to see them.

-Muscle Snatch (tried to do 2 singles at each weight, but did some mis-loading due to me yapping)

50k x 1/1

60k x 1/1

70k x 1/1

80k x 1/1

90k x 1/1

100k x 1/0/1

105k x 1

-Power Clean

50k x 1/1

90k x 1/1

100k x 1/1

110k x 1/1

120k x 1/1

130k x 1/1

140k x 1/1

150k x 1/0/0/0/0/0

Doug pointed out that I made the first one of these.  I forgot and kept going for a second single.

-Power Snatch from Blocks

90k x 1 x 10

------------------------------------------------------------------

Ate at Denny's with Doug.

------------------------------------------------------------------

Felt bad about eating at Denny's.

------------------------------------------------------------------

So, even though I specifically told Doug I wasn't going to, I went in and did back and biceps.

-Life Fitness High Row

90 x 20

140 x 10

160 x 10

180 x 10

190 x 10 x 5

-Pulldowns

80 x 10

120 x 10

155 x 10 x 5

-Kettlebell Rows

Purple x 10 x 5 - I lifted purple.

-Dumbbell Preacher Curls

25 x 10 x 5

-Machine Curls

55 x 10 x 5

Also did light dumbbells for shoulders.

Feel pretty good today.  The right amount of soreness.

10/15/2015

-Dumbell Bench Press

40 x 10/10

45 x 10/10

50 x 10/10

55 x 10/10

60 x 10/10

65 x 10/10

70 x 10/10 STILL only had 1 70lb DB, so I held 5lb plates + the dumbells. Tricky.

75 x 10

-Reverse Grip Bench Press

100 x 10 x 5

-Cable Flys

10 x 10/10

15 x 10/10

20 x 10/10

-1-arm Cable Triceps Pushdown

10 x 10/10

15 x 10/10

20 x 10/10

-----------------------------------------------------

10/17/2015

-Back Squat

140 x 3

230 x 3

320 x 3

340 x 3

360 x 3

380 x 3

400 x 3

420 x 3

-RDL

135 x 5

155 x 5

175 x 5

195 x 5

215 x 5

235 x 5

255 x 5

275 x 5

-----------------------------------------------------

10/19/2015

-Life Fitness High Row

90 x 10/10

140 x 10/10

160 x 10/10

180 x 10/10

200 x 10/10

220 x 10/10

240 x 10/10

250 x 10

-Pulldowns

75 x 10/10

90 x 10/10

105 x 10/10

120 x 10/10

135 x 10/10

150 x 10/10

165 x 10/10

180 x 10/10

-Dumbbell Preacher Curls

15 x 10/10/10

20 x 10/10/10

25 x 10/10/10

30 x 10/10/5/5

-Straight Arm Pulldowns

57.5 x 10 x 3 

-Single Arm Cable Curls 

10 x 10 x 3

-----------------------------------------------------

10/20/2015

-Muscle Snatch

40k x 3

45k x 3

50k x 3

55k x 3

60k x 3

65k x 3

70k x 3

75k x 3

80k x 3

-Front Squat - Put the briefs on.

70k x 1

120k x 1

130k x 1

140k x 1

150k x 1

160k x 1

170k x 1

180k x 1

190k x 1

200k x 1

-----------------------------------------------------

10/21/2015

-2 board press

135 x 1

225 x 1

275 x 1

315 x 1

335 x 1

355 x 1

365 x 1

385 x 1

405 x 1 Even with no pause, these didn't feel awesome.

-Dumbell Bench Press

50 x 10 x 10 - I have an idea here.

-Reverse Grip Bench Press

105 x 10 x 5

-Cable Flys

10 x 20 x 5

-1-arm Cable Triceps Pushdown

10 x 10 x 10 - No stopping. Triceps were throbbing.

-----------------------------------------------------

10/22/2015

-Back Squat

145 x 3

235 x 3

325 x 3

345 x 3

365 x 3

385 x 3

405 x 3

425 x 3

That's all.

-----------------------------------------------------

10/26/2015

-Life Fitness High Row

90 x 10/10

140 x 10/10

160 x 10/10

180 x 10/10

200 x 10/10

220 x 10/10

240 x 10/10

250 x 10/5

-Pulldowns

75 x 10/10

90 x 10/10

105 x 10/10

120 x 10/10

135 x 10/10

150 x 10/10

165 x 10/10

180 x 10/10

185 x 10

-Dumbbell Preacher Curls

15 x 10/10

20 x 10/10

25 x 10/10

30 x 10/10

-Straight Arm Pulldowns

60 x 10 x 5 

-Single Arm Cable Curls 

10 x 10 x 3

-----------------------------------------------------

10/27/2015

-Dumbell Bench Press

55 x 10 x 10

-Reverse Grip Bench Press

135 x 12 x 5

-Cable Flys

10 x 20 x 5

-1-arm Cable Triceps Pushdown

10 x 10 x 10

Then did a solid 2.5 hours of personal training. Got a 25 pound deadlift PR out of one of the guys, and a 55lb PR out of one of the gals. Pretty fun.

Big Dummyhead

-----------------------------------------------------

11/2/2015

-Curl Grip Hammer Strength Pulldown

90 x 10/10

100 x 10/10

110 x 10/10

120 x 10/10

130 x 10/10

140 x 10/10

150 x 10/10

160 x 10/10

-Behind Neck Pulldown

85 x 12 x 5

-Lower Trapezius Raises

10 x 12 x 2

-Straight Bar Curl

45 x 12 x 5 

-Landmine Row

45 x 12 x 5 

------------------------------------------------------

11/3/2015

-Muscle Snatch from Blocks

60k x 1/1/1

70k x 1/1/1

80k x 1/1/1

90k x 1/1/1

100k x 1/1/1

-Power Clean + Jerk

60k x 1/1

100k x 1/1

110k x 1/1

120k x 1/1

130k x 1/1

140k x 1/1

Gotta get some flexibility to rack these cleans better.

Very nice! 

I hate that my workouts are adorable to you.  But there it is.

1/20/2016

-Abs

100 reps

-Leg Extensions

110 x 20 x 5

-Leg Curls

85 x 20 x 5

-Good Girl

70 x 10 x 10

-Bad Girl

100 x 10 x 10

-Calf Raise

105 x 25 x 4

------------------------------------------------

1/21/2016

-Abs

100 reps

-Reverse Grip Bench Press

135 x 12

225 x 12

245 x 10

265 x 8

285 x 6

305 x 5

325 x 4

335 x 3

345 x 2

355 x 1 EZ

385 x 0 Not there yet.

-Dumbell Bench Press - Neutral Grip

85 x 10 x 5

-Push Ups - Using Grips

BW x 10/10/10 

-Cable Fly

15 x 20 x 5

-1-arm Cable Triceps Pushdown

15 x 20 x 5

------------------------------------------------

1/23/2016

-Behind Neck Press

135 x 12

145 x 10

155 x 8

165 x 6

175 x 4

185 x 2

------------------------------------------------

1/25/2016

-Squat Machine

135 x 12

225 x 12

315 x 10

335 x 8

355 x 6

375 x 4

405 x 12

495 x 12

545 x 10

-Standing Press...easy does it.

65 x 12

75 x 10

85 x 8

95 x 6

105 x 4

115 x 2

------------------------------------------------

1/26/2016

-Abs

100 reps

-Curl Grip Hammer Strength Pulldown

90 x 10

110 x 10

130 x 10

150 x 10

170 x 10

190 x 10

-Behind Neck Pulldown

140 x 10 x 5

-Cable Row 

160 x 10 x 5

-Straight Arm Rope Pulldowns

65 x 10 x 5 

-Straight Bar Curl

85 x 10 x 5 

-Dumbell Preacher Curl

25 x 10 x 5 

-Single Arm Cable Curl

10 x 10 x 10

------------------------------------------------

1/27/2016

-Abs

100 reps

-Back Squat

135 x 1

225 x 1

315 x 1

405 x 1

495 x 1

-Leg Extensions

110 x 20 x 5

-Leg Curls

85 x 20 x 5

-Good Girl

70 x 10 x 10

-Bad Girl

100 x 10 x 10

-Calf Raise

105 x 25 x 4

-------------------------------------------------

1/30/2016

-Abs

100 reps

-1 arm Barbell Snatch (smooth center, hook grip, no chaulk...pretty dumb, but fun)

45 x 1

65 x 1

85 x 1

105 x 1

125 x 1

145 x 0/0/1

165 x 0

Haven't used straps in a while, so I didn't even have them with me. Probably the way to go with these.

-DB overhead

20 x 20 x 3

-Rope Upright row - knuckles together

20 x 20 x 3

-Cable Lateral Raise

20 x 20 x 3

-Barbell Shrug

135 x 20 x 3

Keeping this one super easy.

--------------------------------------------------------------------

2/1/2016

-Curl Grip Hammer Strength Pulldown

95 x 10

115 x 10

135 x 10

155 x 10

175 x 10

195 x 10 (RP)

-Behind Neck Pulldown

145 x 10 x 5

-Cable Row 

165 x 10 x 5

-Straight Arm Rope Pulldowns

65 x 10 x 5 

-Straight Bar Curl

85 x 10 x 5 

-Dumbell Preacher Curl

25 x 10 x 5 

-Single Arm Cable Curl

10 x 10 x 10

-------------------------------------------------

2/3/2016

-Abs

100 reps

-Squat Machine

2 plates x 10

4 plates x 10

6 plates x 10

8 plates x 10

10 plates x 10

12 plates x 10

14 plates x 10

16 plates x 10

Completely rediculous, but my lower back is awesome and my legs are sore.

4 rounds:

-Leg Extensions

110 x 25 x 4

-Leg Curls

85 x 25 x 4

-Good Girl

70 x 25 x 4

-Bad Girl

100 x 25 x 4

-Calf Raise

115 x 25 x 4

------------------------------------------------

2/4/2016

-Reverse Grip Bench Press

135 x 12

235 x 12

255 x 10

275 x 8

295 x 6

315 x 4

335 x 2

3 Rounds:

-Pec Dec

50 x 20

-Chest Press Machine

150 x 20

-Curl Machine

50 x 20

-Triceps Extension Machine

50 x 20

-Crunch Machine

x 20

1-arm Triceps Pushdown

20 x 20

-------------------------------------------------

2/21/2016

-Front Squat

135 x 12

225 x 12 

Tweaked groin, changed tack

225 x 1

245 x 1

265 x 1

285 x 1

305 x 1

325 x 1

345 x 1 Groin didn't like, back down.

225 x 1

245 x 1

265 x 1

285 x 1

305 x 1

-Abs

100 reps

-Leg Extensions

110 x 10 x 5

-Prone Leg Curls

60 x 10 x 5

-Good Girl

70 x 10 x 5

-Bad Girl

100 x 10 x 5

-Calf Raise

135 x 25 x 4

-----------------------------------------------------------

2/22/2016

-Curl Grip Hammer Strength Pulldown

90 x 12

110 x 10

130 x 8

150 x 6

170 x 4

190 x 2

-Behind Neck Pulldown

120 x 10 x 5

-Cable Row 

120 x 10 x 5

-Straight Arm Rope Pulldowns

50 x 10 x 5 

-----------------------------------------------------------

2/23/2016

-Straight Bar Curl

75 x 12

80 x 10

85 x 8

90 x 6

95 x 4

100 x 2

-Dumbell Preacher Curl - Drop Set

35 x 5 x 5

20 x 10 x 5 

-Single Arm Cable Curl

10 x 20 x 5

-----------------------------------------------------------

2/25/2015

Felt like a real workout.

Superset:

-Front Squat

135 x 3

155 x 3

175 x 3

195 x 3

215 x 3

235 x 3

255 x 3

275 x 3

295 x 1

315 x 1

335 x 1

355 x 1

375 x 1

395 x 1

415 x 1

435 x 1

And:

-Reverse Grip Bench Press

135 x 3

155 x 3

175 x 3

195 x 3

215 x 3

235 x 3

255 x 3

275 x 3

295 x 1

315 x 1

335 x 1

355 x 1

375 x 1 PR

395 x 1 PR

405 x 1 PR

-------------------------------------------------

2/29/2016

Decided to just have a little fun before I get organised again.

-Back Squat

135 x 3

225 x 3

315 x 3v

365 x 3

405 x 3

455 x 1

495 x 1

545 x 1

-Front Squat

135 x 1

185 x 1

225 x 1

245 x 1

265 x 1

285 x 1

305 x 1

315 x 1

-Reverse Grip Bench Press

135 x 3

155 x 3

175 x 3

195 x 3

225 x 3

275 x 3

315 x 3

365 x 1

410 x 1 PR

420 x 1 PR

-Rack Pull from just under knee

135 x 1

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

675 x 1 - Out of room on the bar.

Abs - 100 reps

-------------------------------------------------

3/6/2016

-Front Squat

135 x 5

205 x 5

225 x 5

245 x 5

265 x 5

285 x 5

305 x 5

-Reverse Grip Bench Press

135 x 12

215 x 12

235 x 10

255 x 8

275 x 6

295 x 4

315 x 2

-------------------------------------------------

3/7/2016

-Straight Bar Curl

85 x 12

90 x 10

95 x 8

100 x 6

105 x 4

110 x 2

-Dumbell Preacher Curl - Drop Set

35 x 5 x 5

20 x 10 x 5 

-Single Arm Cable Curl

10 x 20 x 5

3/29/2016

Some 1 handed BB snatches. Wasn't feeling it.

SS1:

-Barbell Curls

70 x 10 x 5

-Rope Pushdowns

50 x 10 x 5

SS2:

-Barbell Extensions to Chin

80 x 10 x 5 

-Dumbell Preacher Curl

25 x 10 x 5

SS3:

-Reverse Grip Triceps Extensions

35 x 10 x 5 

-Machine Curls

65 x 10 x 5