"Suppose I say, I'm never satisfied"

BW 231 on the nose

What I thought was just feeling run down has become a bit of a cold. Sniffles and scratchy throat. FUGGIT!

Power snatch+ "Squat Snatch"
45x a million
95x3+3
105x1+1
115x1+1
135x1+1
145x1+1
Power snatch
165x8x1 120 seconds rest between singles

Deadlifts
135x3
225x3
315x3
365x3
The top weight for the day was actually supposed to be like 390-400, but I couldn't make myself put a 35 on there with 3 45's. It just looked so lonely!I also really needed this to be a good session so I pulled out my belt and straps, opened up the black box in my head and went to town.
405x10
Threw up in my mouth a little bit on that 9th rep. Excellent.

This still felt a little hollow. I suppose that's good.

Sauna and cold showers.
Now it's off to LA

Hocus Focus

BW 231.75
Normally this would just be a cardio day but since I'm flying down to LA on Wednesday I decided to bump up the schedule.

Power clean
135x3 1
185x1
195x10x1 60 seconds rest
First two felt easy but clunky, but the rest felt great.

Black burns
5lbsx1

Bench
135x3
185x3
205x3
235x8
10 should've been the minimal acceptable number. I just forgot and racked it early. My lockouts were getting hard but I probably had 2 more reps, gotta remember to do the math before the gym.

Axle C&P
140x3
150x2
160x(123)*4 Diamond in the rough.
Middle two triples were belted. I keep thinking I'm going to add 5 lbs and get stone walled. Hasn't happened yet though.

DB bench
60x10
80x5
90x7 5 5
blarg

Seated snatches
30x15 Fun!

Ring pulls +skin the cat
3+6

Fried

Squats...still my nemesis

BW 230.5

Power clean
135x3
185x1 1 1
205x1
215x8x1 120 seconds rest between

Squats
45x10
135x5
185x3
205x3
215x3
235x3
250x3
280x6
No belt. Not bad, but I was hoping for 8

Front split squats
135x5/5
185x5/5
190x2/2 2/2
Back split squat
135x15R/12L
meh

45 degree back extensions, 4 notches
grn bandx10 10 10
Good solid pause/arch at the top

11" box squats, triple every 60 seconds
205x5x3 Wide
205x5x3 narrow
These were too slow I may have to decrease the weight..how sad. I think I tapped out on the SSB. I tried it but everything felt awful.

Lying leg lifts
25 25 25
Very little rest.

GTFOH

Get The Fuck Over Head

BW 230.5

Power snatch
95x3
105x3
115x1
125x1
135x1
145x10x1 60 seconds rest between singles
EASY

OHP
95x5
105x5
115x3
125x3
145x11 HA! 5 lbs and 3 reps more. This felt so light I literally cleaned it and then put it down to check the plates.

Pull ups
BWx(1 2 3 4 5)*2
Not bad

PP
200x7 4 misgrooved the 5th rep. Oh well.
Belted
200x6 Held the last rep at the top for as long as I could.
This was unbelted

Alligator crawls
5x1
Good! But maybe a little easy. Either gonna have to add turns to these or add weight.

Shoulder battery on the damn double pulley machine. Big shoulder pump

Gud!

Gravity is such a drag and we will not obey

BW 231 I think my weight is actually dropping...just very slowly. Which is actually good

35 minutes on a hamster wheel

Some quality time with the foam roller and then sauna and contrast shower.

2nd work out

30 minutes on a hamster wheel

V-ups 30 20 10
Some stretching and quality time with the lacrosse ball.

Death by death!

BW 232

Elliptical and some bar complexes

Power snatch
95x1 1 1 God these were awful
105x1
115x1 1
145x1 1
165x6x1 120 s rest
Grip was remarkably weak. Missed a few and had to redo them. I'm going to assume the problem was the axle work (low volume as it was) and pull ups that stole my pop today. But whatever, they got done.

Deadlifts
135x5
225x5
325x5
380x10 No belt, no straps
Hips and ass blew up like balloons. 10 lbs and 2 reps more. Progress, I haz it!

FSQ
155x3
175x3
210x5 (~70%)
225x2
235x2
245x2 2 1 (~80%)
I think ladders might be better for this, starting with ~225

Farmer deadlifts (weight/hand)
180x3
230x3
300x1 Grip was the limiting factor here
250x5 belted
250x10 Belt+straps
These were great, quads, hams and upper back were all fried

Suit case DL (farmer implement)
180x10

Calves and stretching in the sauna

Pressing the bench

Stretched and spent some quality time with the lacrosse ball yesterday.

BW 232 meh
Way too much caffeine and a little groggy to boot, forgot to eat before heading out the door >_<
Elliptical for 10 minutes

Blackburns
5lbsx2

Bench
45x5
135x5
155x5
175x5
205x5
220x12 Sweet!
Triceps started to burn, might have had another rep in me but I started to get a little light headed so I racked it. Anyway,projected max of 307 makes me smile.

DB bench
80x10 Super easy
90x5 5 5
Blood sugar CRASH but still progress! Soon I'll be working with the 100lb DB's again, but with better form.

Axle clean and press
140x1 2 ugh
155x(123)*3
I misgrooved a lot of these reps so they were real grinders. I put on a belt for the last triple and that was the easiest one. Clearly I need more ab work and more weight overhead.

Ring pull ups+Skin the cats
6+5
6+4
3+3
Crash. Worse than expected, but that means I found a weakness. Addressing weaknesses means progress!

Seated calf raise
145x3 sets
then drop sets down to 50lbs

Sit ups
10lbsx10+hold

Saxon side bends,lateral and front raises
Done. Extremely unfocused yet productive session.

Squat to live

BW 231.75 :)

Power clean
215x6x1. 120 s rest
195x10x1 60 s rest
These started out slow, did a tumbling class yesterday which took a surprising amount out of me. Need to start box jumps again, too slow.
Also gonna split up the lighter and heavier sets for different days.

Squats
135x5
155
175
195x5
225
235x5
265x10 belted
Nice. Small but solid PR in comparison to last cycle.

Split squats with a front squat rack
135x5
155x5
165x5
175x2
135x5

45deg back ext, 4 notches showing
Grn bandx8 8 8
Solid arch at the top

Kb row
24kgx20
28kgx5 5

SSB 11" box squats
150bar weight+doubled minis
8*3 wide
8*3 narrow
60 seconds between sets. Brutal

Moar Pressing!!!

Second go round through of 5/3/1
BW 232 meh

Bike for ten minutes, just worked up a sweat.

Halos and windmills

OHP
95x5
105x5
125x5
140x11
5 lbs and 3 more reps. Not bad!

Pull ups
BWx(1 2 3 4)*3
Easy

Push press
195x6 6 6
Very nice! Also power cleaned these rather than taking them from the rack.

1DB press
60x5
65x5
70x1
Ran out of gas

Some rear delt work and saxon sidebends
Walked for 20 minutes

Leg lift+hip tilt
10+hold*3

Rage Against The Machine!!!

More specifically the treadmill.
BW 230.75 huh...cool?

Black burns
3lbs*1

Axle bench
120x5
130x5
150x5 5 5

Some sit ups

Double KB Jerks
24kgx55
in 10 minutes...kinda sad

Played around on the treadmill for 45 minutes. Just walking steep incline. Kept my heart rate between 130 and 160. Good stuff. Heart rate monitor stuff later.

Ankles suck

Went for a "run". Left ankle is still pissy, not bad but enough that I went easy.

24 minutes
156 AVG
187 peak
591Kcal

Did an amusing test on the way back. Ran and got my heart rate up to the high 170s. Started walking. Less than a minute later it's in the 150's. 2 minutes later and it's in the upper 130's.

I recover from efforts quickly, but my heart rate rises really fast. Which I guess is to be expected.

Rest weeks are hard

And I fail at them, worked out in the evening since I felt like 10 lbs of shit in a 5 lb bag this morning.

Axle deadlift
120x5
210x5
260x5

Axle clean and press
100x5 5 5

Axle curl
100x5

Low bar, 17" box squats
135
225
315
335 Add belt
355
375

Kettlebell swings
24kgx175 in 10 minutes
Some were one handed, most were two hands. This is a pretty poor performance, but I'm not too worried. I'll post the HR monitor stuff later.

Horrible horrible goodness

Fell of the wagon and drank. Thus I was horrifically hung over for this work out.
BW 234

Power clean
205x10x1 120 seconds rest between singles
185x10x1 60 seconds rest
Super easy even feeling like ass, form is way off but still pretty easy.

Squats
45x5
135x1
185x1
205x1
225x5
255x3
285x5 Add belt
Considering I felt like death this was not bad

SSB box squats(11" box),
150+doubled minis
11 triples, switching between wide and narrow stances. Wimped out. This was brutal. My back cramped up after wards.

You! Can! Go to! Hell!

Is an awesome song and even better when covered by Dee Snider
BW 237.25 god dammit...

Black burns
3lbs * 3 rounds

Bench press
135x3
155x3
175x3
190x5
220x3
245x6
Not bad, not great but not bad

Axle clean and press
140x1
160x(1 2 3)*1
160x(1 2)*2
160x(1 3)*1
Wow, clearly I was not warmed up since that first triple was murder and the last one was quite doable. Some of these were belted, some not. Still all good.

Axle reverse curls/regular curls
50x11/10
Did some half reps on the reverse curls too

DB bench
60x5
70x5
80x5
90x5 3 3

1 arm KB row (unsupported)
36kgx10/10 5/5
32x4/4
24x5/5 5/5

Incline rear delt raise
12xlots
12x hold

Front raise palms down/neutral grip
12x15/15
Lateral raise Karlsen/palms down
12x15/15

Slant board (max) sit ups/leg lift+hip tilt
10+5
10+5
10+5
Disturbingly hard

Bike 5 minutes warm up
1 minute sprint+1 minute slow*5 Fucking rough
I'll post the HR data later

Eval

OHP 1RM 175
Week 1
135*8
Projected max=170
Week 2
140*9
projected max=181
Week 3
150*7
Projected max=184

Bench Press, 1RM 285
Week 1
215*10
Projected max=286
Week 2
230*7
Projected max=283
Week 3
245*6
Projected max=293

Deadlift, 1RM 485
Week 1
370*8
Projected max=468
Week 2
390*8
Projected max=493
Week 3
415*7
Projected max=511

Squat, 1Rm 335
Week 1
255*11
Projected max=348
Week 2
275*10
Projected max=366
Week 3
285*5
Projected max=332

So every projected max went up except for my squat, but considering the state I was in for the squat, and given that it was relatively easy I'm not too worried.

I feel strong and I'm looking forward to adding weight!

Somethings that didn't work this cycle were having the deadlift and the over head press on the same day. The intention was to have a day to just do cardio and plyos and stuff, which...didn't happen. So four days a week every lift gets it's own day.

I'll probably ramble more about this later...

Bed is for wimps! Unles you're....no still for wimps

Slept poorly. Left over thai for breakfast, chicken and snow peas!
BW 235 Hooray for sucking slightly less
1 caffeine pill
1 diet redbull
Much better

Some complexes

Clean and press
95x5
Felt like my adductors were going to pop off and run around screaming
95x5
115x5
120x5
135x3
150x7
Not bad at all

Power snatch
135x1 1
so so awful, Shitty bar path, cut the pull short, hurt my wrists on the catch
140x1
Better
150x1
Less shitty
160x10x1 120 seconds of rest between singles. These started out ok and then got really nice towards the end.
140x10x1 60 seconds rest, these felt like an empty bar.
Really pushed the rest on these and did not take the full rest periods on most sets.

DEADLIFTS
135
225
315
325x5
350x1
375x3
415x7 straps and belt
Not bad not bad

Push press (groan)
185x8 8 8
Normally the first set, and especially the first rep feels like ass. This time the first rep went up like a dream. Really got into a rythmn using the catch to load the leg drive for the next rep. Bump it up 5-10 lbs for the next cycle.

Seated calves up to 175x5 then some drop sets and a 60 second set of stretches.

Pull ups
bwx1 2 3 4 1 2 3 1 2 1

Ab mochine
Whole stack, drop sets and holds

Out of time.

Walkin' to Aesop Rock

Epsom Salt bath

1 aspirin
2 cups coffee
1/2tab yohimbe

Walked 3 miles in 55 minutes
avg 136
Peak 169
1037Kcal

Left ankle is a little pissy, but not too bad.

The hills have lies

Hill sprints, hill 1
2 2 1
Totally fucked.
Hiked back.

FUCK CROSSFIT

Arrived this morning to learn that my old workout partner is no longer a member, so the buffalo bar and adjustable squat box are gone.

Even better the Crossfit class has taken all of the bumpers, most of the nice bars and all of the functional clips to ANOTHER GYM. FUCKING PISSED. Wrote a letter to the gym management.

BW 237 ARG

Squats
45x10
135x3
155x3
175x3
215x3
245x3
275x10 loose belt
Very nice

Front squats
135x3
155x3
175x3
225x1
245x1
265x1
225x3
245x2
275x1
90% for a single with no belt is not bad. Not enough volume but whatever.

Pull ups
bwx1 2 3 4 1 2
25x1
25x1 hold

Leg lift and hip tilt
5 sets

SSB high box squats (17") box, timed triples <60 seconds rest
150+doubled minis (~140lbs total at the top)
Alternated between wide and narrow stance hit 8 sets each
HR monitor spits out
15 minutes
AVG 186
Peak 198
487Kcal
not bad

Axle curls for the strongman curls
70x15
50x10
30x5

Pressin' on with the pressin

BW 235.5 Crud
1 cup coffee
2 aspirin
1 yohimbe
1 tab 200mg caffeine

Got the gym a half hour late.

Blackburns
3lbs these felt weird, left lat/rhomboid wasn't engaging...

Bench
135x3
185x3
195x3
205x3
230x7
Not bad

DB bench
75x5
80x5
85x5
These were surprisingly hard, very little rest and focused on keeping some elbow flare
Wrapped a red mini around my wrists and
50x10
Pumped up my shoulders and back, felt good

Axle clean and press
140x1
150x(1 2 3)*3
Surprisingly hard, still bump up 5 lbs next time

Pull ups
BWx(1 2 3)*3
BWx1 hold

Db curls 40xwhatever

Lateral and front raises with 15lbs
Sit upsx15

FUGGIT
Have to do some sort of cardio and ab work tonight...

Brain not work good

Had some insomnia so I took a sleeping pill and got the worst of both worlds. Not enough sleep and drug induced grogginess.
BW 235
So long as I'm at 234.5 or 234 by the end of the week I'm happy

OHP
95x8 8
110x5
120x5
140x9 Loose belt
This is what worries me about 5/3/1 for my press. Anything below 70% has never done much for me in terms of the press. Oh well, hopefully Wendler is magic.

Power snatch
150x8x1 120 seconds rest
I realized after wards that I misloaded. This should have been 160 so I just kept the weight the same for the next part
150x10x1 60 seconds rest

DL
135x5
225x5
305x5
250x5
390x8 (straps)
At this point I realized that all those sets of 5 should actually have been triples. Oh well, good stuff. Hands hurt like a bitch.

Push press
185x6 6 6 4 Loose belt
Grumble Grumble These got better by the third set and then tanked.

Snatch grip BTN Push press
145x8
Think I'll replace these with over head squats.

Ab Mochine
120xAMAP and then drop sets all the way up the damn stack

Axle SLDL off 4" block
210x8 5
FUGG IT

Ergometer
1 minute on 1 minute off (On I tried to maintain a 2:00 500meter pace)
10 minutes
2,138 meters
AVG 174
Peak 186
291Kcal