SSB low boxes

SSB wide stance low box squat, 2*55+15, count the bar as 60lbs
60x5
150x5
200x5x5
Should've used more weight

Seated Upper back GM's, regular box+foam
200x 1 set
250x1 set

Elbow digs, blue bands, 2 sets

Later
Plank 1:40
Split squats*30/30

Angry Zerchers

Pissed off and hurt so

Bottom position Zercher squats (pin B)
45x5
135
225
275
325
375
Add belt for the next set
405x0
Broke it off the pins
405x1
Ugly, but happy to get this after the miss

Later

Hike plus hill sprints
3 2 1
Only rest between "reps" is the time it takes to walk down the hill.

total 75 V-ups
Total 100 GMs, green band

5x5

3 second pause Zombie squats
45x10 10
135x1 3
185x1
205x1
225x1
235x1
185x5x5
OW

Some calf raise and shrugs

Then home, wooped. Hopefully more later.

Front squat front squat front squat

Decided to focus on the front squat rather than the zercher, just seems more appropriate for my goals (duh).

BW 234.5 hmm

Zombie squat
45x15 10
135x1
185
205
225
245 ugh
265x1 with a loose belt. Super ugly.
245x1 1 1
250x1 1 1
7 total singles at 90%+

Front squats to box(2*55+15)
205x3 3 3 3 1
Just hit the minimum prilepin value

Elbow digs on low box, green bands*2 sets
Super setted with rear delts on pec deck (discovered it works better working one arm at a time)

Sit ups on slant board*50 total
Lowered the board to it's lowest position*10

45 deg back ext*100 total reps

later
Legs up crunches*100 reps (60+40)

Crap

Zercher Gm
135x3
185x3
205x3 1 1 1
185x3 1 2
ugh

Split squat 50reps/leg
calf raise and hise shrug105*50 total
45 deg back ext 40 reps total

SQUAT!SKWAT!SKU-WAT!

Forgot to weigh myself

Zombie squats, paused for a 3 count
45x10
135x3
185x3
205x2 3 2 2 2
225x1 1 1
160x8? I think. Midback on fire.

Elbow digs
green bandsx3 sets of lots of reps and holds

SSB wide stance ultra low box, used 2 55's and a 15lb bumper plate, ~11"
60x5
150x5
170x5 Fucking hard, back on fire
150x5 too easy
160x5 5
Not bad, tried to really focus on form and SIT on the box

Timed box jumps
Low box+2 55's
78 jumps in 10 minutes

Later
Planks
1:00*5

Always make new mistakes

Well I broke my right hand monday. PR! First broken bone.

Things are changing accordingly

Zercher squats from B pins
135
185
225
275
295
315x0
I've done 315 from the floor, but I was worried about the pressure on my forearm effecting my hand. I'll ask the orthopedist tomorrow
285x1 2
Fiddling with the pads

Box pistols
2*55+25+15 for 2 1 1 2 2
Did some other work on this as well. Box is way too high but was as low as I could go reliably. Got a glute cramp on these.

Reverse pec deck
3 sets

45 deg back extension*25

V-ups 75 total
Band GM
Blue band*50 total
Legs up crunches 45+5

Extreee!! Extree!!

Xtra workout

Leg raises* 75 total
Leg up Crunches*75 total
Dislocated with purple band*50 total

Goodmornings are anything but

Bw 239 I think? Less than 240

Buff bar, power stance Goodmornings
60x10 10
150x3
200x3
210x3
220x3
230x3
240x1 3 Excellent
250x1 1 1 1
One of these was belted
200x9
woof

Leg lift and hip tilt on slant board
5lb ankle weightsx5x5
Unbelievably hard

CG bench
45x30
135x3
185x3
205x3
225x3
245x3
275x3 3 3
Add 2board
275x3 3 3 3 3 3 3
10 triples with 275

Bent rope rows
225x20
200x5
Drop set

Leg press
sets of 5 up to ~730

Machine row
did a bunch of sets with the whole stack and then added a mini band on top of that.

My abs are officially caught up, now what's holding me back is my upper back and legs.

ARG

BW 238.5 haven't really eaten today

Bench
45x30
135x4
205x4
225x4
265x1
Realized I used todays weight for wednesdays workout (and thus did more volume and more reps with it). My elbow was wonky and my upper back felt unstable so screw it.

High box(1notch)+foam, puts me right at parallel
Power stance
135
225
315
335
365
385
Almost went for 400 hundred but decided against it
315x3

Oly squats
up to 295 not bad after that much work

some calf raise+hise shrug work

Wenning knee ups, two black ankle weights/leg *50

Some bent rope rows @ 200

Blarg

BW 239.5

12 minutes of sprints on the elliptical

Buffalo bar power stance goodmornings
60x5
150x5
165x5
200x5
220x2 3 4 4 3
These started out good and then tanked

Bench
135x5
205x5
225x5

2board
265x5 5 5 5 5 5 5 (7)
Actually the second to last set had no board, these were good.

Clean and press
135x5 5 5
Embarassingly hard

Snatch grip deadlift
135x10
225x8?
Add straps here
325x5
365x1
woof, lower back and hips held up well though

DB bench
100x8 5
Started tanking so called it.


Hopefully some band upper back shit and some abs later tonight.

Cold but good

Woke up at 5 am to snow on the ground...

BW 239

Elliptical*10 minutes

Bench
45x30
135x6
205x1
230x1
2board Smolov jr 70%+15
230x6 6 6 6 6 6 (6)

High bar/low bar squats
45xblah
135x5/5
205x5/5
255x5/5
275x5/3
I think... either way this gets me closer to not sucking and was fun

Pronated pull ups off rack
3 3 3 3 3 3 3 (7)

1arm DB press
60x3
65x3
70x3
75x3
80x1 1 2 1 2

Frontraise
12.5x30+ palms down and neutral with holds
Karlsen crucifix
12.5x20+ holds
rear delt flies
12.5x20+


Side bends (dumbells, with straps)
100x23
oof

V-ups 50 total

Leg extensions
185
150
90
Leg curls
180
150
Repz! Gotta get more repz!

ASS

BW 240

Elliptical*10 minutes did a couple intervals just to get warmed up

Buff bar goodmorning , low bar power stance
60x10
150x5
200x3
220x3
urgh
250x1
260x1
Ugly and possibly shallow but a 10lb PR and with out a belt
240x1 1
these felt awful so

Power stance box squats, Low box+foam
135
225
275
295
315
335
345
add belt
365
315x3
then a bunch more singles and doubles between 315-335 with no belt

Bench
135
205
felt awful
225
better set up
245
260
Much better
2 Boards
260x3 3 3 3 3 3 3 3 3 3 (10)
Ugh

Hammer curls
40x5 5 5

Deadlifts
135
225
315
405 easy
455
505x0
Probably good have ground it out but I was tired and my back was feeling unstable so fuck it

Pull thrus
150x30
200x20

Bent rope rows
150x25
200x7

Cardio and stretching and sauna

BW 241....whoa

Ellipticalx30 minutes
HR 140-160
370 calories

Stretching foam rolling

Sauna for 15 minutes
In the sauna did

Bending the fire*5
Vacuum*5
Calf raise*50 (10 second hold on every tenth rep)
BF*5
Vacuum*5
Calf raise*30 (10 second hold on every tenth rep)

12/02/09 So it goes

BW 240 I need to get serious about the nutrition and cardio again

Bike*10minutes with some sprints in there

Bench
135x5
185x5
205x5
230x1
2board
230x5 5 5 5 5 5 5
Bench
230x1
245x1
265x1
275x1

easy peasy

Snatch grip deadlifts
135x5
225x5
add straps
275x5
325x1
Next time gun for five. My hips and low back are seriously lacking work capacity. This resulted in serious lactic acid.

DB bench
80x5
90x5
100x5
110x4
not bad

Saxon side bends
12x10 2
Oof, harder on the shoulders than anything else

DB rows
100x5 5 5
Strict

Leg lift+hip tilt on max slant board
15 10 3
whooped

Incline shrugs
75x20
Shrugs
75x10

Pec dec
100x19
Rear delt fly on pec dec
100xa bunch
80x a few
40x a bunch