Squat (superset: lateral hip swings x10/side)
Bar x 10 atg
95 x 5 atg
135 x 5 atg
155 x 5
185 x 5
205 x 5 these felt high, trainer insisted they were plenty deep
DB Incline (superset: barbell row 95# x10)
30’s x 8
30’s x 8
35’s x 8
35’s x 8
40’s x 8
SA DB snatch (superset: ab wheel x10)
35 x 6/side x 2
40 x 6/side x 2
45 x 2/side
Top set felt meh, so stopped at 2 reps.
Since putting weight over my head is still very new, I’m babying my shoulders a lot. I have a 15 year history of chronic shoulder issues, and an intense distaste for spending my precious time (and money) in a PT office.
Farmers, 116# per hand, 30 yards, x8
I figured out a trick. The faster I go, the easier these are. The handles stay much more stable, and my grip doesn’t fatigue as much since I’m not holding them as long. Feels like I’m practically jogging. I think once I get comfortable with this technique that I’ll be able to move so much more weight, farther, and faster.
Also, there was a new trainer sort of shadowing at the gym today. Real nice girl. Said she usually worked at a women’s gym (in the rich yuppie town where I went to high school), used to do some crossfit, and wanted to turn her focus back to strength and conditioning. So she’ll be around for the next month helping out as needed.
I wanted to ask her (but didn’t): What the hell is a “women’s gym”? What do they do there? Am I missing out on some super awesome secret?
It sounds like it would be the most judgemental place on the fucking planet.
A rich yuppie women’s gym. They can keep it.
HA! So I AM missing out on something super awesome.
That’s probably the ‘exercise I’m not doing that would totally get me ripped and shredded in 30 days’.
Dips, also on jungle gym (superset: barbell curl 45# x10)
8, 8, 8, 8, 7
The DL PR was a nice surprise. Wasn’t sure if PR until I went back through my log. Another really good night for me this week even on accessory work. When I was looking back on my log for the PR I saw I hadn’t done my DL night assistance work since 7/17. Oopsie daisies.
[quote]Mighty Matron wrote:
When I was looking back on my log for the PR I saw I hadn’t done my DL night assistance work since 7/17. Oopsie daisies.[/quote]
I don’t think I’ve done my deadlift assistance work since last year haha!
[quote]Mighty Matron wrote:
When I was looking back on my log for the PR I saw I hadn’t done my DL night assistance work since 7/17. Oopsie daisies.[/quote]
I don’t think I’ve done my deadlift assistance work since last year haha!
Nice PR[/quote]
Thanks!
So you’re saying I can still be a total stud, even if I skip most of my workouts? On that note, Ima keep it going all week!
I’m going camping/ATVing this weekend and need extra time to do some packing and readying. I’ll throw in a little extra volume on the main lift, and skip most everything else.
8/18/2014
Military press
(superset “Y” 3#/hand x 12, and band dislocates x5-10 didn’t count)
bar x 8
55 x 5
65 x 5
75 x 5
80 x 5
85 x 5
90 x 3 (PR)
75 x 3 EMOM for 10
Just got back from a few days off the grid in northern Maine. My right hand grip is sore from spending a couple long days on a throttle.
Also I finally painted my sled last week, just needs some clearcoat. Looks bitchin’.
Squat (superset: lateral hip swings x10/side)
Bar x 10 atg
95 x 5 atg
135 x 5 atg
165 x 5
185 x 5
205 x 5
DB Incline (superset: SA DB row 55# x8/side)
30’s x 10
35’s x 10
35’s x 10
40’s x 10
Switching back to SA DB row. I tried BB rows for shits and gigs but I think the DBs have an edge.
SA DB snatch (superset: ab wheel x10)
35 x 6/side
40 x 6/side x 2
45 x 6/side
Snatches were comfortable today, feels like technique/timing is starting to click.
No time for farmers so I did a quick burnout on the prowler.
125#, 20 yards, alternating between back drag and low handles
4, 3, 2, 1
9/2/2014
Squat (superset: lateral hip swings x10/side)
Bar x 10 atg
95 x 5 atg
135 x 5 atg
155 x 5
185 x 5
Bar x “bring sally up” (it’s about 3 minutes of squat holds, burns my legs out like nothing else)
DB Incline (superset: SA DB row 50# x10/side)
35’s x 8
35’s x 8
40’s x 7
40’s x 5
Short on time again so skipped DB snatches in favor of farmers.
Farmers 116#/hand, 35 yards, x8
These felt easy. I’ll make them harder next time with more weight or by adding a turn.
Just got back from a few days off the grid in northern Maine. My right hand grip is sore from spending a couple long days on a throttle.
Also I finally painted my sled last week, just needs some clearcoat. Looks bitchin’.
Just got back from a few days off the grid in northern Maine. My right hand grip is sore from spending a couple long days on a throttle.
Also I finally painted my sled last week, just needs some clearcoat. Looks bitchin’.
[/quote]
You may be every T-Nation man’s dream girl.
[/quote]
Ha! (and, thank you
My Mr. used to express pseudo-concern when we’d travel into the sticks to rip around on ATVs, joked that all the mountain bubbas were going to try to steal me away. Up north around here rugged girls are a dime-a-dozen so his fears were entirely unfounded
I decided to cut back on my hours at my 9-5 for a few reasons and I’ll have Fridays off regularly from now on. I’ll be moonlighting at our automotive business instead. That means I can hit the circuit in the early morning (7 am) before I go to the garage.
Morning workouts have always felt like death for me but this one wasn’t bad, especially considering I hadn’t eaten anything since dinner the night before.
9/8/2014
Military Press (superset: “Y” 3#/hand x12)
45 x 10
55 x 5
65 x 5
75 x 5
80 x 5
85 x 4
Acquired a keg over the weekend, so:
Keg clean & press (clean each rep)
3 sets of 5 @ 38.5#
Keg only had a little water in it from the kid I bought it from (it’s already been modified for lifting). He said he used it for working out but didn’t look old enough to have it in his posession for any reason. Borrowed his mom’s minivan to meet me for the deal. Adorable.
9/9/2014
Trap bar DL (superset: glute bridge x10)
65 x 10
115 x 5
155 x 5
205 x 5
235 x 5
255 x 3
275 x 1
300 x 0 (would have been 2x bodyweight. almost there!)
SA DB snatch (superset: ab wheel x10)
30 x 6/side
35 x 6/side
40 x 6/side
45 x 6/side
Farmers
126#/hand
30 yards
40 yards x 6
30 yards
Increased weight and distance this week. The 30 yard carries are to get out of and back into the gym. These require some concentration as I have to pass through a narrow glass doorway and try SO HARD not to smash it.
[quote]idaho wrote:
MM,
Where are you? Almost a month since you posted. I hope you and your family are well. [/quote]
Thanks, Idaho! Doing ok here… I’ve been lurking.
I haven’t posted only because I got hit with a nasty virus (mostly in my lungs) that’s kept me out of the game for about 2.5 weeks. It’s ugly, but today is the first day I don’t feel completely wiped out. I’m going to try a circuit tomorrow morning and ease back into it. Feeling very soft and very weak at the moment. I should be back to lifting and logging very soon.
In my recent ‘downtime’ from working out I’ve been cranking projects out at home, clearing about half of my to-do list in the process. My sled is completely finished now and ready to tear up my yard. I’m nearly finished remaking those godforsaken signs for the gym. My boat interior is almost done save for a few finishing touches on the center console and one cushion. I finally made the new mantle for my fireplace. And we managed to find/buy a little piece of property to build an off-grid camp. All in the last few weeks.
Overall I’m happy with my productivity lately, but ready to feel strong again. Hoping to have something worth posting here shortly.
[quote]Mighty Matron wrote:
My sled is completely finished now and ready to tear up my yard. I’m nearly finished remaking those godforsaken signs for the gym. My boat interior is almost done save for a few finishing touches on the center console and one cushion. I finally made the new mantle for my fireplace.
[/quote]
Your log can be a little emasculating at times you know…
