|
Post by Boris on Oct 2, 2017 17:58:00 GMT -5
Not bad Pete! Overdid it, but not so much that I was debilitated.
Sunday, October 1, 2017 BP: bar x 20, 135lb x 10 x 4 (alt. w) YAT pulls w. microband: 20/20/20 x 4
Then sat around waiting for the lad (free range parenting at the megafitnesscomplex)...
Monday, October 2, 2017 OA DL w. 2" v-bar: 70lb x 10/10, 115 x 10/10, 140 x 10/10 x 2 Pinch Grip OA DLs Twist Yo' Wrist Not bad - I upped the pinch grip work a little. For these, I use a climbing runner to tack 10lbs to a 25lb smooth standard plate. I'd buy a 45lb one, but I can't find them for anything reasonable.
221/274
|
|
|
Post by Boris on Oct 9, 2017 12:10:09 GMT -5
Wednesday, October 4, 2017 Push-Ups: 55, 45
Went to see "IT" (movie) - pretty good!
Thursday, October 5, 2017 SQ: bar x 10, 135lb x 3, 12 (1:00), 12 (1:00), 15 (1:00), 185 x 10 (1:00), 185 x 7 x 2 (1:00 each)
Everything feels heavy right now. I got it pretty easy life-wise, I think, but I could use more sleep, less work, and a better diet.
Friday, October 6, 2017 Beam Bar DL: bar x 10, 90lb x 10 x 2, 110lb x 1, 2, 3, 1, 2 Twist Yo' Wrist OA DL pinch grip work
Saturday, October 7, 2017 Chins: 3, 5, 15, 12
Sunday, October 8, 2017 SQ: bar x 10, 135lb x 15 (1:00), 1 min rest, x15 (1:00), 1 min rest, x15 MP: bar x 20, 95lb x 10 x 3 Good enough!
|
|
|
Post by Boris on Oct 14, 2017 22:04:10 GMT -5
Monday, October 9, 2017 Push-Ups on the minute: 30, 30, 20 Push-Ups: 40, 30
Started out doing them on the minute. Triceps were about to cramp, so I slowed down and took more rest before the final 2 sets.
Tuesday, October 10, 2017 SQ: bar x 10, 135 x 12/12 (2:00), 18 (1:00), 18 (1:00)
Morning practice + work + swim meet = 14 hour day.
Wednesday, October 11, 2017 Push-Ups: 30 x 4
Thursday, October 12, 2017 Chins: 5, 12, 8, 7, 8, 8, 6, 6 (60 in 8)
Friday, October 13, 2017 OA DL: 70lb x 10/10, 115 x 10/10, a bunch of misses and near singles w. heavier weights, 115 x 10/10 x 3sets, 140 x 10/10 x 2
Later, Twist Yo' Wrist work
Saturday, October 14, 2017 Push-Ups: 40, 40, 40
232/286
|
|
|
Post by Boris on Oct 25, 2017 21:37:00 GMT -5
Sunday, October 15, 2017 Push-Ups: 40, 35, 25
Monday, October 16, 2017 SQ: bar x 16 (1:00), 135 x 12 (1:00) x 2, 135 x 10 (:30) x 2
Everything hurt today. Lower back is a mess. Probably a combination of things... Just do what I can.
Tuesday, October 17, 2017 Push-Ups: 30, 40, 30
Wednesday, October 18, 2017 Push-Ups: 50, 30, 20
Friday, October 20, 2017 Chins on 1:00: 4, 5, 6, 5, 6, 4, 5, 5 Push-Ups: 40, 50
Saturday, October 21, 2017 Beam Bar DL: bar x 10, 90lb x 6,8,6,6 OA Pinch Grip DL work Twist Yo' Wrist work
Later @ the megafitness complex w. the fam - SQ: bar x 15, 135 x 30 (2:00), 20 (1:00) 45 degree Hypers: 10, 10, 10 Hammer GHR: 10, 10, 10 GGBG: lighter weight x 30 x 2 or 3sets each (don't remember)
Lower back's been touchy lately, but I'll be d**ned if the all the work today hasn't somehow worked the problem out.
Sunday, October 22, 2017 OA DB Row: 50lb x 10/10, 70lb x 10/10, 90lb x 10/10 BP: bar x 20, 135lb x 10 x 5sets Tricep Push-Downs w. light band: 10 x 3sets
Tuesday, October 24, 2017 SQ (w. Manta Ray): bar x 18 (1:00), 135lb x 14 (1:00), 185 x 6 (:30), 6 (:30), 7 (:30)
Aside from being weak, nothing to complain about. Legs a little stiff from the other day. Lower back not bad.
Wednesday, October 25, 2017 OADL w. 2" v-bar: 70lb x 10/10, 115 x 10/10 x 2, 140 x 10/10 x 2, 150 x 5/5 Twist Yo' Wrist work
Grip work feels pretty solid these days.
241/297
|
|
|
Post by Boris on Oct 28, 2017 22:39:09 GMT -5
Thursday, October 26, 2017 MP: bar x 20, 95lb x 15 x 4
Friday, October 27, 2017 YAT Pulls w. microband: 10/10/10 x 5
Saturday, October 28, 2017 SQ: bar x 20 (1:00), 135 x 30 (2:00), 135 x 20 (1:00)
Regional championships today - kids swam lights out! Only one week left. Folks are in town this weekend, so more than a little busy.
244/300
|
|
|
Post by Boris on Oct 29, 2017 20:28:56 GMT -5
Sunday, October 29, 2017 - at the megafitness complex w. father 45 Hyperextensions: 10 x 3 (alt w.) Hammer GHR: 10 x 3 GGBGs: light weight x 30 each x 3 OA DB Row: 50lb x 10/10, 70 x 10/10, 90 x 10/10 BP: bar x 20, 135 x 12 x 3sets Tricep Pushdowns w. light bands: 10 x 3
Busy today. Work, a little coaching, family time, more work.
|
|
|
Post by Boris on Nov 8, 2017 19:03:36 GMT -5
Wednesday, November 1, 2017 Push-Ups: 50, 30, 20
Thursday, November 2, 2017 SQ: bar x 20 (1:00), 135lb x 30 (2:00), 12 (:30), 14 (:30
Saturday, November 4, 2017 - after getting home from state championships 45 degree hyperextensions: 10 x 3 Hammer GHR: 10 x 3 GGBGs: 30/30 x 3
Sunday, November 5, 2017 Chins on the minute: 3,4,5,6,7,3,4,5 Girls did great as expected. Placed 2nd overall. Three first places, two runner-ups, three third-places, a lot of other solid swims. Haven't checked, but at least 3 automatic All-American performances and 2 or 3 consideration All-Americans. Pretty good haul. Unless someone decides to transfer, everyone on the state team is coming back next year. It's going to be very hard to not come back to the team next year...
Wednesday, November 8, 2017 SQ: bar x 16 (1:00), 135 x 24 (2:00), 20 (1:00), 12 (:30) x 3
Season's over but it's a busy work week and I'm playing catch up from the past two weeks. Eating like crap and that's not helping...
250/311
|
|
|
Post by Boris on Nov 10, 2017 22:57:56 GMT -5
Thursday, November 9, 2017 MP: bar x 25, 95lbs x 15 x 3 YAT Pulls w. microbands: 20/20/20 x 2
Friday, November 10, 2017 OA DL w. 2" v-bar: 70lb x 10/10, 115 x 10/10 x 2, 140 x 10/10 x 3, 150 x 5/5, 160 x 5/5 x 2 Twist Yo' Wrist work extensor stuff w. rubber bands
252/313
|
|
|
Post by peterako on Nov 13, 2017 16:30:59 GMT -5
> 80% Boris!!!
|
|
|
Post by Boris on Nov 17, 2017 19:09:37 GMT -5
I think I might be able to sustain it the rest of the year for what it's worth. Saturday, November 11, 2017SQ: bar x 20 (1:00), bar+chains x 16 (1:00), 135lb+chains x 12 (1:00), 155+chains x 12 (1:00) x 2 Chains are about 100lb total, I think. Things felt heavy but solid. Sunday, November 12, 2017 @mega fitness complex w. lad45 degree hyperextensions: 10 x 3 Hammer GHR: 10 x 3 GGBGs: light 30/30 x 3 BP: bar x 25, 135lb x 12 x 4 Monday, November 13, 2017Push-Ups: 40, 30, 30 Tuesday, November 14, 2017Chins on the minute: 3, 3, 4, 5, 4, 4, 5, 4, 4, 4, 4, 4, 4, 4, 4 = 60 in 15 minutes. I did 65 in 15 and 90 in 25 a couple of months ago, so not bad. 100 in 25-30 minutes would be pretty good. Wednesday, November 15, 2017YAT Pulls w. microbands: 20/20/20 x 5 Thursday, November 16, 2017Push-Ups: 50, 50 258/319
|
|
|
Post by Boris on Nov 26, 2017 16:27:36 GMT -5
Friday, November 17, 2017 Push-Ups: 60, 40
Sunday, November 19, 2017 KB Windmills: 24kg x 10/10 x 3
Monday, November 20, 2017 Chins on the minute: 3, 7, 7, 5, 5, 5, 4, 4, 4, 3, 3 = 50 in 11 minutes
Tuesday, November 21, 2017 Stretching. Ended up straining something in my right bicep...
Wednesday, November 22, 2017 @ the complex with the lad SQ: bar x 12, 135 x 24 (2:00), 30 (2:00), 18 (1:00), 12 (:30)
Thursday, November 23, 2017 Thanksgiving YAT pulls w. micro bands: 20/20/20 x 3
Friday, November 24, 2017 YAT pulls w. micro bands: 20/20/20 x 3
Saturday, November 25, 2017 @ complex w. family SQ: bar x 20, 135 x 31 (2:00), 21 (1:00) 45 degree hypers: 10 x 2 (alt. w) Hammer GHR: 10 x 2 GGBG: 30/30 x 2 Right bicep still an issue but seems to be improving and (surprisingly) felt a lot better after lower body work tonight.
266/328
|
|
|
Post by Boris on Dec 1, 2017 22:49:45 GMT -5
Sunday, November 26, 2017 Axle DL: 135 x 10 x 4sets, 185 x 10 Felt good and easy. Right bicep felt okay too.
Monday, November 27, 2017 Push-Ups: 40, 40, 40
Tuesday, November 28, 2017 SQ: bar x 20, 135lb x 36 (3:00), 135lbs x 11-3-9 (1:30), 135 x 10-3-9 (1:30)
Wednesday, November 29, 2017 Push-Ups: 50, 50
Thursday, November 30, 2017 SQ: bar x 20 (1:00), 135lb x 11-3-8-3-8-3 (3:00, pace/:30), 135 x 10-3-8-3 (2:00), 135 x 12-3 (1:00)
Friday, December 1, 2017 YAT Pulls w. microbands: 20/20/20 x 3sets
Right bicep/elbow/forearm still feels wonky, but not bad.
271/334
|
|
|
Post by Boris on Dec 4, 2017 17:31:39 GMT -5
Saturday, December 2, 2017 45 degree hypers: 10, 10, 10 alt. with Hammer GHR: 10, 10, 10 GGBG: 30/30 x 3sets BP: bar x 20, 135lb x 12 x 4sets
Sunday, December 3, 2017 YAT Pulls w. microband: 20/20/20 x 4
273/336
|
|
|
Post by Boris on Dec 7, 2017 21:54:21 GMT -5
Monday, December 4, 2017 SQ: bar x 20, bar +chains (about 100lb, I think) x 20, 135+chains x 10, 185+chains x 5 x 2sets
Felt pretty heavy...
Tuesday, December 5, 2017 Push-Ups: 55, 25, 40
Wednesday, December 6, 2017 OA DL w. 2" v-bar: 70lb x 10/10/10/10, 115 x 8/8 x 3, Twist Yo' Wrist work
Right arm is still wonky - not sure if it the hurt is something to work through or not honestly.
Thursday, December 7, 2017 SQ: bar x 20, bar+chain (100lb) x 20, 135+chain x 10 x 3sets
Last set felt the best - probably need more warm up sets in general. Have a new pair of Adidas lifting shoes - they might be a touch too big...
277/340
|
|
|
Post by Boris on Dec 12, 2017 22:16:11 GMT -5
Friday, December 8, 2017 @ mega complex 45 degree Hypers: 10, 10, 10 (alt. w) Hammer GHR: 10, 10, 10 GGBG: 30/30 x 3 BP: bar x 20, 135 x 12 x 3 (alt. w) OA DB Rows: 50lb x 10/10, 60lb x 10/10, 70lb x 10/10 x 2
Saturday, December 9, 2017 Push-Ups: 55, 45
Sunday, December 10, 2017 @ megacomplex SQ: bar x 20, 135 x 22 (2:00), 135 x 36 (3:00) MP: bar x 20, 95lb x 10, 135lb x 5, 135 x 5
Monday, December 11, 2017 Push-Ups: 50, 30, 30
Tuesday, December 12, 2017 YAT Pulls w. microband: 20/20/20 x 4sets
282/345
|
|