Squats and presses

BW 235

Bikex5 minutes

Feeling clunky

1 hand axle snatch
80x1 1 1
85x1 1
90x1 1
95x1

squats, buff bar
155x3 3 3 4
205x3
235x4
250x4
285x4 4 4 4 4 4 (6)
Urgh

DB bench
85x10 10 10

Double KB press
24kgx11
Awful...

Tricep Press down
minix100 total reps
Looped it over the weight tower and grabbed one end in each hand

Side bends. farmers implement
90x15 7 5 5 5

Halos
12kg*15/15

Precorx20

Clean and press
135x6
150x3 3
160x2 2
170x2
180x2
All surprisingly easy. Especially considering how much work was done before hand

DONE

Pressing pressn' and hamster wheel

BW 235
Recumbent bikex20 minutes
Knee felt iffy on this but got marginally better. No pain

OHP
45x10
95x5
105x5
125x5
145x5
160x4 4
170x2
These felt very good, could've gotten 4-5 reps with 170
Paired these with
Suspended Axle chins, Pronated press grip/supinated
1/1*4
Slipped on the fifth supinated rep

SPEED bench, cg
135x3
165x3
Add doubled minis
165x3 3 3 3 3 (5)
remove minis
165x3 3 3
The bands seemed to be applying more force to the left side, so I stopped using them. I really need to figure out the deal with the benches upstairs. They always feel asymmetrical.

Decided to skip the two board work

BUP press L/R
16kgx4/5
12kgx3/5
8kgx5/5

Precorx20 minutes

Done

uurrrggghh

BW 237
Left knee is quite bothersome. Being aggressive with ibuprofen and icing now.

Bikex15 minutes

OHP
barx20
95x6
115x6
135x5
150x2 2
160x2
All pretty easy

Squats
135x3 ow 3
185x3 3
Slightly better
215x3
250x3
285x4
300x3 Belted up for this
285x5 5belted for the last set

Had to reduce the weight on the last 3 sets by 5% but I did get all the reps. I really need to bring up my abs and low back so I'm not so damn dependent on a belt.

Axle curls
80x8 8 8 8
I think...
Axle reverse curls
30x lots
Axle regular curls
30xlots
Pumped up the fore arms something serious

Ab machine and slant board work

Miniband rack pull apartsx lots of reps and holds and such

Front raises (palms down and thumbs up grip
12x32 total reps
Lateral raises (pamls down, thumbs down, thumbs up)
12x30ish
reardelt raise
12x20ish

Incline shrugs
100xblah blah blah

Ellipticalx20 minutes

fffffuuucccckkkk

BW 236
Saturdays session was a total loss, just scrapped it

Recumbent bikex20 minutes
squat
barx5 5
135x3 3
185x3
205x3
230x3
265x4
300x2 2(belt) 2 2(belt) 2 2 1
This was supposed to be 3 sets of 4 and one set of 5 but I just couldn't make that happen. Hopefully this is due to the past few days shitty eating and sleeping.

Bench
135x6
185x6
2 board
225x6
260x6 6 6
Difficult but doable

BUP Press
16kgx3/3 2/2 1/1 1/1 1/1 1/1

Tired but fast-ish

BW 235

Ellipticalx25 minutes

power cleans
135
185
205
215
225
245x0 Close though!
205x3
215x2 2 2
Not bad

Box jumps
30.5x3 3 3
+55x1
+2*55x1 1 1
2*55+25x1 1 1 1 1
2*55+2*25x1 (Walking jump)

Speed squats, Fs/Bs
135
155
175
195
225
Add 2 sets of minis looped around the farmers implements
135x2/2
155x2/2
175x2/2
195x2/2
Drop the font squat
225x2
245x2

OHP
135x5
Push press
135x5
185x3 3 3
205x1
225x1
235x1
205x6 PR
BTN snatch grip push press
135x13
Really felt this in the rear delts

Incline Shrugs
100x four sets of lots with holds at the top
60x25 or so reps
These made my shoulders and neck feel really nice

Then at home

Miniband hammer curls and pull aparts
V-upsx22 7
Leg lifts
Legs elevated crunches

Calf raises
bwx60 10 second pause on every 10th rep
BWx30
bwx15

Strongblarg

BW 232

bikex10 minutes

BUP and leverage presses

axle clean and push press
140
190
200
210 splitish clean on this

Tire flip, the length of the drive way in 40 seconds

230 farmers walkx40ft

Some other miscellaneous stuff and another set of tire flips.

Bands,low ass Boxes, bands, and bands

BW 233
One hand snatches with the axle
60x1 1
80x1 1 1
90x1 1 1R 0L popped out lefty
80x1 1 1 1

Axle clean and press
80x1
150x1
170x1
180x1 clean+2 presses
190x1 clean+1 push press

SP33D Skwatz! Buff Bar.
Red Minis doubled through farmer handles and looped over the bar.
Used 2 55lb Bumpers as a box, ~9 "
155x3
175x3
195x3
215x3
235x1
240x1
Add 25lb bumper (box height=11"
260x1
Strip back to one plate, add red minis looped around the entire farmer implement. Back down to the 9" box
155x3
175x3
195x1
215x1
235x1
240x1
Add foam , and belt
260x1
Switch to regular low box+foam (~13") and Power squat
240
260
280
300
Excellent

Some jumps to the 30.5" box+2 55lb plates. Not sure how many, these felt good though.

Negative squats with buff bar
330x1 1
oy

power shrugs
135x5
225x5
Add straps
315x3 3 3 3 3(5)

One hand barbell snatches up to 120lbs. Not sure if this is a PR or not, definitely hook gripped these. 15 lbs away from the weight I really really want.

Iso press
Pin 1
135x1
205x1
215x1
225x1 1
Pin 2(higher)
205x1 1 1
Excellent

Double Kettlebell press
24kgx15 10
Not bad, much harder than the alternating press.

V-upsx20 10
Spread eagle sit upsx10 10
Surprisingly difficult after everything else

Easy one...not by choice

BW 233.5

Poor nutrition and sleep the past couple days

Ellipticalx20minutes

Kettlbell Leverage presses
8 and 12kgxblah
fun! Shoulder work these in

OHP
45x15
95x5
135x5
145x1
155x1
165x1 2 3 1 2 1
10 reps total @ ~85%, not bad, work some more ladders

Power clean
135x3
Hard to get into position, tight hips left knee hurt.
155x3
Better
175x3
Better still
185x3 3 1
Working on locked back, scoop and not leaving the bar out front. The last single was just to get one good solid pull as hard as you can rep.

Seated press from forehead height
135x5 3 5
Interesting

Done.

SSPPPEEEEEDDDDDDDD squats

BW 235 woops, that's a little high

Ellipticalx15minutes

Dynamic goodmornings
45x5
135x3 3
155x1
175x1
Speed squats, front squat/back squat couplet
135x2/2 2/2 2/2
155x2/2
175x2/2
195x2/2
205x2/2 2/2 2/2
225x1/1
Switch to low bar power squats, box one position above the lowest position, green bands anchored to 100lb DB's and spaced with 35lb plates
135x1
155x1
175x1
195x1
225x1
245x1
265x1
285x1
Switch back to high bar, keep the box
135x3
Donzorz

Leg press+single knotted greens
90x3
180x3
270x3 3 3 3 3
Fun!

Push press reps
155x5 5 just to get my wrists happy
205x4 (WTF) 5 (WTF AGAIN)
155x5
Ok wow, my upper back and shoulders just got exhausted quickly, I'm not at my best at the moment but clearly reps need to be worked more often. A lot more often.

Drenched in sweat I called it here.
Later
L-sit on paralettes x1
24kg kbsnatchx5/5
24kg halosx10

More just pressing

In street clothes no less
OHP
barx20
135x1
145x1
155x1
165x1
185x1 10lb PR!
190x1 15 lb PR!
200x0 failed at chin height
Not bad

The Switching Phase Begins

BW 233.25
Huh, guess yesterday was mostly water weight from the carbs. Bodyfat came in at 22% today, so about the same as at the begining of the cycle. So it looks like I gained 1.5lbs lean and 1.5lbs fat. For a total of 0.375lbs per week. Not bad. Not great but not bad.

Sore and sluggish from maxing out yesterday

Atlas stone(240)x3 just to show folks I could do it for reps

Squats, buff bar (60lb)
150x5 3 3 3
200x1 2 2
240x1
330x1 Oof, ugly
Negative squats to one pin above my normal setting
370x1 1
Probably too heavy to really fight it
350x1 1
330x1 1
Those last two were good. Did some marching in place with 330 as well.

Box jumps up to a standing 42" box for a single. bout a 1/2" off my best standing jump and weighing about 8 lbs more.

Speed squats from the pins. I kept the pins at the same height since it's right around my sticking point. Used the green bands choked around the farmers implements. I estimate about 110lbs each at the top.
150x3 3 3
170x3 3 1
Last one was too slow and my form started to slip. These were done quickly and with little rest.

Power clean and split jerk
135x1 +5 presses
195x1
205x1
215x1
225x1
235x1 1 1
Not bad, some ugly ass cleans though

DB Bench
90x12 10
Called it there, just too tired after the jerks

Incline shrugs
60x20 15 whatever

Axle clean grip deadlift+shrug+hold
230x1+1+1 this didn't last long

One handed axle curls
30x10/10

V-upsx20
leg raisesx20
crunchesx20
Plankx1 minute

REMAX!!!

BW 236 Played fast and loose with the diet this past week. Too many simple and complex carbs. Some of this will probably come off with the sprints during the switching phase.

Ellipticalx10 minutes

SKWATZ
45x5
135x5 2 1
185x2 2
225x1
275x1
335x1 20lb PR!
Add belt
355x1 40lb PR!
365x0
Got bent over coming out of the hole. I should have retried this but I didn't have a spotter so moved on. Little disappointed I used a belt to get this PR but whatever. 40 lbs is pretty good for 4 weeks of work, belt or no belt

Power snatch
135x1
145x1
155x1
170x1 5lb PR!
185x0 0
Left these out front or just didn't get under it
Add straps
185x0+1 Hang power snatch
Was so pissed I missed it I tried (against all logic) from the hang, never even put the bar down. This told me I was probably sacrificing back lock/position in order to move the bar around my knees rather than getting my knees out of the way SO
185x1 No straps. 10lb ALL time PR
Fucking awesome

Power clean
185
205
225
240x1 5 lb PR! Ugly but there it is, just barely keeping my power clean above my bodyweight
245x0 0
add straps
245x0 0
gave up here

Split jerk
135x1 1 1 FAST
185x1
205x1
225x1
255x1 10 lb PR!
260x1 15lb PR! Pressed out but whatever

OHP continuing the program so no new max yet
135x5 was supposed to be 125 but too lazy to change plates
140x3
160x2
170x2 Was supposed to be 165 but 160 was so easy I just figured I'd throw 5 more lbs on.

Deadliftf
135
225
315
405
455
505x1 20 lbs off my best after 6 weeks of no deadlifting

Speed bench
45x3
135x3
200x3 3 3
225x1
255x1
295x1
Good enough

Not bad not bad

Just pressing

OHP
barx20
115x6
135x5
150x2 2
160x2

Done

Rest week

BW 233

Precorx30 minutes

Bench
45x4
135x4
185x4
225x4
2 Board
135x4
225x4
285x3 3
Should've been sets of four but I didn't have a spotter so played it safe

Double BUP press
12kgxblah with some holds at the rack position

Ab machinex20
Standing calf machine
210x15+hold
Seated calf machine
100x22+hold

Frog kick+straight leg negative
10 5

Rolling thunder
50
100
150x1 1
100xhold
50xhold

Stretching
Foam rolling

Saunax15 minutes


I've got a recurring injury in my right quad. More or less randomly I'll get a sharp stabbing pain, after wards it won't hurt under pressure but it will if I try and squat.. Usually it happens during a squat but I noticed while showering today I was a bit tender feeling in the same spot. I'll ice it and watch out for any problems. Hopefully it'll be good by Friday.

Last day of the base cycle

BW 233 just about perfect, towards the heavier end but that's ok.

Elipticalx10 minutes

Foam rolling

Knee sleeves+bengay

Complexes with the bar, some OHSQ with 95 with felt heavy.

SKWATZ, Buffalo bar
155x5 5 Used a box for these
155x3 3 Oly style, no box
205x1 1 1
240x1
260x1
280x1
300x3 3 3 3 3 3 3 3 3 3 (10)
Woof, used a loose belt on the last one, which made it feel really really good. Interesting, guess I need more ab work.

DB bench
90x10 10 9
Damn, close though

Sit ups on slant board
30

Seated calf raises
100x20


Alt KB press
36kgx8
so 4 per side, not what I was shooting for but alright considering the size of the jump.

Now I rest for a week. Thank God.

In pain but still here

BW 231 Low due to shitty eating today...alas and alack.

Head pain due to medical issues, knee pain on squats. Poor nutrition today but it's still time to squat.

Bikex20minutes

LOTS of foam rolling

Power snatch
95
145x1 1 1
155x1 1 1
These felt remarkably crappy

SQUATS , wore knee sleeves between but not during sets
barx5 right hip flexor is angry
135x5 5
185x5 5
225x1
245x1
265x1
Grabbed a rock star
285x5 5 5 5 5 5 5 (7)
During the first set I thought I was going to explode. Megadeth and Metallica are the only things that got me through this work out with out having to drop the weight.

Speed bench
135x3
195x3 3 3 3 3
Focused on staying tight and really pinching the shoulder blades together

Ellipcticalx20 minutes

Only 2 more work outs in the base phase

BW 231.5

Low on time and energy so

SKWATZ
135x7
225x1
245x1
270x7 7 7 7 7

OHP
125x6
140x3 3
150x2 2
160x2
165x2
Not bad not bad

Lateral raises
20x30(palms down, thumbs down, thumbs up)
Karlsen lateral raises
20x3 5 2+hold

Rear delt raise
20x20

Was going to do front raises but shoulder/collar didn't like it so

Done