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Post by Boris on Apr 10, 2018 20:32:50 GMT -5
Tuesday, 4.10.18 SQ: bar x 20, 135 x 24 (1-1-1-1-2-2-2-2-3-3-3-3 by :15), 135 x 20 (1-1-2-2-3-3-4-4 by :15), 135 x 26 (11-5-5-5 by 30 sec)
93/101
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Post by Boris on Apr 13, 2018 21:38:55 GMT -5
Wednesday, 4.11.18 SQ: bar x 20, 135lb x 18 (3-6-9 by 30sec), 135 x 17 (1:00), 1 min rest, 135 x 15 (1:00), 185 x 12 (1:00), 185 x 9 (30sec), 185 x 6 (15sec)
Thursday, 4.12.18 Beam Bar DL: bar x 10, 90lb x 8, 10, 12, 100lb x 5, 105 x 3 Twist Yo' Wrist work
Friday, 4.13.18 45 degree Hyperextensions: 20 x 4sets (alt. w.) Horizontal Row (grenade balls): 10 x 4sets
96/104
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Post by peterako on Apr 15, 2018 12:42:11 GMT -5
How would you compare your grip this year to same time last year Boris? (Note to self: Take some painkillers before shaking hands with Boris.....)
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Post by Boris on Apr 16, 2018 13:35:06 GMT -5
All right, but nothing special Pete. I'm sure OADLs are probably pretty weak.
Saturday, 4.14.18 SQ: bar x 20, 135 x 18 (1:30), 135 x 14 (30sec), 135 x 15 (30sec) BG: 115 x 40 BP (supinated grip): bar x 20, 135 x 8, x8, x7, x6 GG: 115 x 40
Sunday, 4.15.18 YAT Pulls: 20/20/20 x 4
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Post by Boris on Apr 19, 2018 11:01:13 GMT -5
Tuesday, 4.17.18 SQ: 135 x 10 (1 min), 135x8 (15sec), 185 x 4 (15sec), 185 x 9 (30sec), 205 x 4 (15sec)
Called it here. Felt okay but knees were a little wonky and it was chow time.
Wednesday, 4.18.18 Felt crummy. Migraine. Went to bed and was out before 8pm.
99/109
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Post by Boris on Apr 23, 2018 13:14:05 GMT -5
Thursday, 4.19.18 Chins: 2,3,4,6 alt. w. 45 Degree Hyperextensions: 20, 20, 20
Better today. Still have the remains of a migraine but was bearable. That elbow is still an issue - hurt like crazy, but took the chins very slow w. stretching interspersed throughout. By the end, the elbow felt pretty good.
Friday, 4.20.18 OADL w. 2" vertical bar: 70lb x 10/10, 115 x 5/5, 5/5, 140 x 3/3, 150 x 3/3, 160 x 3/3 Torch Press w. 2" vertical bar (25lb): 5/5 x 3 Twist Yo' Wrist work
Saturday, 4.21.18 MP: bar x 20, 95lb x 10 x 5sets 2hand KB Swing: 16kg x 21 (:30)
First time touching a KB in a long time - checking cadence for Mr. Smith, but I really should get back into it...
Sunday, 4.22.18 SQ: bar x 20, bar x 10 (ohsq), 135 x 22 (3-6-13 by 30sec), 135 x 16 (30sec), 205 x 9 (30sec) BP (supinated grip): bar x 20, 135 x 10 BP: 135 x 10 GG: 115 x 40 BG: 115 x 40 sauna
103/113
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Post by Boris on Apr 25, 2018 20:24:53 GMT -5
Monday, 4.23.18 45 Degree Hyperextensions: 20 x 5sets (alt. w.) Chins: 3, 5, 7, 9
Tuesday, 4.24.18 YAT Pulls w. micro band: 30/30/30 x 3 Twist Yo' Wrist
Wednesday, 4.25.18 Axle DL: 135 x 12 x 3sets, (snatch grip) 135 x 10 x 2sets
106/116
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Post by Boris on Apr 29, 2018 18:08:24 GMT -5
Thursday, 2.26.18 MP: bar x 20, 95lb x 10 x 4sets
I'd say my shoulders are getting weaker, but they can't get any weaker than they are...
Friday, 4.28.18 45 degree hyperextensions: 20 x 4sets (alt. w.) Ab work on the hyperextension bench: 20 x 4sets
Saturday, 4.28.18 Push-Ups: 20 x 5sets
Sunday, 4.29.18 SQ: bar x 20, 135 x 20 (2-4-6-8 by :25) x 2, 135 x 16 (9-7 by :25) GHR: 15 x 2sets
Think I might be getting a cold. Everyone else in the house has one...
110/120
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Post by peterako on Apr 30, 2018 11:48:35 GMT -5
It's been a long season of 'bugs' Boris. Take care and make sure you are well....
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Post by Boris on May 6, 2018 20:04:57 GMT -5
Thanks Pete! I've managed to stay healthy for the most part.
Monday, 4.30.18 On the minute: 3chins-10x45degreehyperextensions x 5, one minute rest, chins 7, 45degreehypers 15, chins 5, 45degreehypers 15, chins 5, 45degreehypers 15 (total time = 12 minute, chins = 32, hyperextensions = 95)
Tuesday, 5.1.18 MP: bar x 20, 95 x 12 x 2, 115 x 5 Beam Bar DL: bar x 10, 90lb x 12 x 2
Wednesday, 5.2.18 OHSQ: bar x 10 x 4 SQ: 135 x 24 (3-3-3-6-3-6 by 30sec), 135 x 12 (1:00), 185 x 14 (1:00) Twist Yo' Wrist work
Thursday, 5.3.18 Push-Ups: 20 x 5
Friday, 5.4.18 OHSQ: bar x 10 x 3 SQ: 135 x 40, BG: 115 x 40 GG: 115 x 40 BP (supinated grip): bar x 20, 135 x 10 Elbows Out DB Tri Extensions: 25s x 20, 30s x 20 Sauna
Saturday, 5.5.18 YAT Pulls w. micro band: 30/30/30 x 3
Sunday, 5.6.18 MP: bar x 20 x 2 Manta-Ray SQ: bar x 20, 135 x 30 45 degree Hyperextensions: 20 x 2
117/127
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Post by Boris on May 15, 2018 7:28:31 GMT -5
Monday, 5.7.18 SQ: bar x 20, 135 x 21 (1-2-3-4-5-6 by 25 sec), 135 x 20 (:50)
Tuesday, 5.8.18 Twist Yo' Wrist work Really tired today - all I felt like doing.
Wednesday, 5.9.19 MP: bar x 20, 95lb x 10 x 3 Twist Yo' Wrist
Thursday, 5.10.18 SQ: bar x 20, 135 x 28 (1-2-3-4-5-6-7 by 25sec), 135 x 13 (25sec), 185 x 9 (25sec) Hammer GHR: 10, 10 GG: 115 x 40, BG: 115 x 40 BP (supinated grip): bar x 20, 135 x 8 x 2sets Elbows Out DB Tricep Extensions: 35lbers x 10, 40lbers x 10 Sauna
Saturday, 5.12.18 45 Degree Hyperextensions: 20 x 4 alt. w. Horizontal Rows (grenade balls): 10 x 4
Sunday, 5.13.18 Manta-Ray SQ: bar x 20, 135lb x 12 (1-1-1-1-2-2-2-2 by 20sec), 135 x 18 (2-4-6-6 by 20sec), 135lb x 12 (1-2-3-1-2-3 by 10 sec), 135 x 15 (1-2-3-4-5 by 15sec), 135 x 20 (5-1-1-1-1-1-5-1-1-1-1-1 by 10 sec)
Monday, 5.14.18 Beam Bar DL: bar x 10, 90lb x 10, 15, 10, 10, 10
124/135
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Post by Boris on May 17, 2018 14:38:37 GMT -5
Tuesday, 5.15.18 Yard work MP: bar x 20, 95lb x 10 x 2 Manta-Ray SQ: bar x 20, 135 x 24 (3-1-1-1-1-1-3-1-1-1-1-1-3-1-1-1-1-1 by 10 sec), 135 x 27 (4-1-1-1-1-1-4-1-1-1-1-1-4-1-1-1-1-1 by 10 sec), 135 x 20 (5-4-3-3-2-3 by 10 sec)
Wednesday, 5.16.18 Yard work Push-Ups: 25, 25, 25, 25
126/137
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Post by Boris on May 18, 2018 21:38:26 GMT -5
Thursday, 5.17.18 Yard work 45degree Hyperextensions: 20 x 3 YAT Pulls w. Micro-band: 20/20/20 x 3 Horizontal Rows w. grenade balls: 10 x 3
Friday, 5.18.18 MP: bar x 20, 95lb x 12 x 3
128/139
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Post by Boris on May 20, 2018 20:10:12 GMT -5
Saturday, 5.19.18 Manta-Ray SQ: bar x 20, 135lb x 8 (3-1-1-1-1-1 by 10 sec), 135 x 24 (3-1-1-1-1-1-3-1-1-1-1-1-3-1-1-1-1-1 by 10sec) x2, 135 x 24 (3-3-3-2-2-2-1-1-1-3-2-1 by 10sec)
Later (at megafitnesscomplex w. the lad) 45 Degree Hyperextensions: 10 x 3 Hammer GHR: 10 x 3 GG: 115 x 40 x 2 BG: 115 x 40 x 2 BP (supinated grip): bar x 20, 135 x 10 x 3 Bent Over DB Laterals: 12.5lbers x 10, 15lbers x 10, 20lbers x 10 x 2 Sauna
Sunday, 5.20.18 Pull-Ups on the Minute: 2, 3, 4, 5, 6 Pull-Ups: 7
I think I'm done doing chins (supinated grip) indefinitely. Pull-Ups didn't really aggravate the elbows, so pull-ups for now, I guess.
130/141
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Post by peterako on May 21, 2018 3:53:46 GMT -5
Similar reason for me (Chins -> Pull-ups). Whilst I found the chins 'easier' the elbow strain wasn't worth it....
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