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 Post subject: Re: Andy's journal
PostPosted: Mon Sep 23, 2013 6:31 am 
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Location: Kudjip, Papua New Guinea
Monday 16 September

Bench 5x85, 5x105, 5x120
DBOAR 3x10x45

SS Triceps Pushdown (5 plates), Horiz Pullups, BB Rollouts, 5x10


Wednesday, 18 September

Front Squat 5x70, 5x85,5x95
Facepulls (9 plate), 4x10

SS SLRDL (19#DBx2), Stir The Pot, Band Pull-aparts, 5x10


Friday, 20 September

Chins (grey band)x5, (red band) x5, x5
Facepulls (8 plates) 3x10

SS Half-kneeling landline presses (12.5), Chest Supported Rows (7 plates), Pallof (5 plates), 5x10


Monday, 23 September

BB SLRDL 5x45, 5x65, 5x85, 5x85

SS Split Squats (19#DBx2), Planks (60 sec), GHR, 5x10

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Fri Oct 11, 2013 6:49 am 
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Location: Kudjip, Papua New Guinea
Saturday, 5 October

Bench 105x3, 115x3, 125x8, 125x8, 125x15
OA Rows 5x10x65

SS Pushup Plus, H. Pullups, Tall Kneeling Pallof 5x10


Monday, 7 October

Front Squat 83x3, 93x3, 103x8, 103x8, 103x10
Facepulls (7 plates) 2x10, (9 plates) 3x10

SS SLRDL (21.5*2), Stir the Pot, TRX Ys 5x10


Wednesday, 9 October

Chins (grey band) 3/3/8/8/8
Facepulls (9 plates) 5x10

SS 1/2 Kneeling Landmine Press, Chest Supported Row (10 plates), Pallof (6 plates) 5x10


Friday, 11 October

Barbell SLRDL 3x5x83, 5x93, 5x98

SS Split Squats (21.5), Plank (60"), GHR 5x10

Split squats are much better with the box. Time to be adding a little weight?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Fri Oct 25, 2013 7:19 pm 
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Location: Kudjip, Papua New Guinea
Monday, 14 October

Bench 105x3, 120x2, 130x1, 140x11
OA Row 5x65x10

SS Pushup Plus, H Pullups, Tall Kneeling Pallof; 5x10


Friday, 18 October

Front Squat 85x3, 95x2, 105x1, 110x11
Facepull (10 plates) 4x10

SS SLRDL (21.5*2), Stir The Pot, TRX Ys; 4x10
Abbreviated workout--shortened mobility, only 4 sets accessories


Tuesday, 22 October

Chins BW 3, 2, 1, 8
Facepulls (9 plates) 5x10

SS 1/2 Kneeling Landmine Press, Chest supported Rows (10 plates), Pallof (7 pl x 2, 6 pl x 3); 5x10


Thursday, 24 October
Barbell SLRDL 45x5, 65x5, 75x5, 85x5, 95x5

SS Split Squats to 4" box (21.5*2), BB Rollouts, GHR 5x10

SLRDLs better, less falling random directions. Split squats, however, were a little more shaky than last time. Rollouts easier than I remember them; haven't done them for a few weeks.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Sat Nov 09, 2013 9:15 am 
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Location: Kudjip, Papua New Guinea
Saturday, 26 October
Haven't gotten the next workouts from Jason--will throw in an ad lib extra one with some different stuff than I usually do.

TGU 3x13, 1x15x3

SS Triceps Push-down, DB one-arm press (20), Goblet squats (20), 5x10


Tuesday, 29 October

Bench 115x5x5, 115x13
OA Row 65x6

SS Pushup Plus, H Pullups, Tall Kneeling Pallof; 6x10


Thursday 31 October

Front Squat 95x5x5, 95x12
Facepulls 8 plates, 5x6

SS SLRDL (21.5), Stir The Pot, TRX Ys; 6x10


Monday, 4 November

Chins 6x5
Facepulls (8pl) 6x10

SS 1/5 kneeling landline press (22.5), Chest supported rows (10 pl), Pallof (7 pl x1, 6 pl x 2) 3x10
Abbreviated workout

Off to Port Moresby for a conference. I hoped to get in the last workout before I left, but some life happened.

Saturday, 9 November

Barbell SLRDL 2x45x5, 3x65x5

SS Split Squats (21.5), Rollouts, GHR 5x10

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Mon Jan 06, 2014 4:37 am 
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Location: Kudjip, Papua New Guinea
Friday, 27 December

Bench 90x5, 105x5, 125x5
OA Rows 60x10x3
SS Pushup plus, H. Pullups, 1/2 kneeling pallof 5x10


Tuesday, 31 December

Front Squat 80x5, 90x5,100x5*
Face pulls, 6 plates, 3x10
SS SLRDL (21.5), Stir the Pot, TRX Ys, 5x10

*misread loading on first set, split the difference on second

Thursday, 2 January

Chins 3x5
Face pulls, 7 plates, 3x10
SS 1/2 kneeling landline press (bar+10), chest supported rows (8 plates), pallor (5 plates) 5x10


Sunday, 5 January

RDL 95x5, 115x5, 135x5
1/2 kneeling chop, 3 plates x 5, 4 plates x 5, 5 plates x 5

Monday, 6 January
SS goblet squats 45x2, 35x3; Rollouts, GHR 5x10

Had to cut it short Sunday, so did the rest Monday, mobility work both days

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Sat Jan 18, 2014 8:06 am 
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Joined: Thu Feb 07, 2008 7:11 am
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Location: Kudjip, Papua New Guinea
Saturday, 12 January

Bench 115x5, 135x5, 150x6*
OA Rows 3x60x10

SS Pushup Plus, H Pullups, 1/2 kneeling pallof 5x10

*Pinned on the 4th rep


Monday 13 January

Front Squats 5x95, 105x5, 120x5
Facepulls (7 plates) 3x10

SS SLRDL (23#), Stir the Pot, TRX Ys 3x10 (cut short)


Wednesday 15 January

Chins 5/5/6
Facepulls (4 plates) 3x10

1/2 kneeling landline press (bar+12.5), Chest Supported Rows (9 plates), Pallof (5 plates) 5x10)


Friday 17 January

RDL 115x5, 135x5, 155x5
1/2 kneeling chop 3x10

SS Goblet Squat (35) 4x10, Rollouts 3x10 (cut short, late)

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Wed Feb 05, 2014 10:09 am 
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Joined: Thu Feb 07, 2008 7:11 am
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Location: Kudjip, Papua New Guinea
Monday 20 January
Bench 115x5, 135x5, 150x4
OA Row 60#x3x10
PU Plus, H Pullups, 1/2 Pallof 5x10

Wednesday, 22 January
Front Squat 95x5, 105x5, 120x7
Face Pull 7 plates, 3x10
SLRDL (24#), Stir Pot, TRX Ys, 5x10

Friday 25 January
Chins 5/5/7
Facepulls 4 plates, 3x10
1/2 landline (bar+15), supported row (9), Pallof (5) 4x10

Monday 27 January
RDL 135x5, 155x5, 165x5
1/2 chop (2) 3x10
Goblet Sq (35#), Rollouts, GHR 5x10
***********************************************

Thursday 30 January
Bench 135x5, 150x3, 170x0, 170x1*
OA Row (60#) 3x10
*spotter took the bar first try (I had stuck), but I felt I had the lift, so I tried again, and it went up smooth

Saturday 1 February
Front Sq 105x5, 120x3, 135x3
Facepull (7) 3x10
SLRDL (25#), Stir Pot, TRX Ys 5x10

Monday 3 February
Chins +10x5, +12.5x3, +15x3
1/2 landline, supp row (9), Pallof (5) 1x10*
*got a call the dinner gusts were walking up the drive

Wednesday 5 February
RDL 135x5, 155x5, 175x5
1/2 chop (2 1/2 plates) 3x10
Goblet Sq (40#), Rollout, HGR 5x10

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Mon Feb 17, 2014 7:37 am 
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Joined: Thu Feb 07, 2008 7:11 am
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Location: Kudjip, Papua New Guinea
Saturday, 8 February
Bench 135x5x5, 1x7
OA Row 55# 6x5
Pushup Plus, H Pullups, Pallof 5x10

Monday, 10 February
Front Squat 105x5x5, 1x6
Facepulls (5), 6x10

Thursday, 13 February
Chins 5x5, 1x7
Facepulls (6) 6x5

Sunday 16 February
Rack Deadlifts 115, 16" x5/Others all 18 3/4--135x5/135x5/145x5/155x5/165x5*
1/2 kneeling chops 6x10
Goblet squats (45), Rollouts, GHR 5x10
*Pretty sore in the evening and next day after the rack pulls. Not sure if this is just DOMS or something more.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Wed Feb 26, 2014 5:53 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 19 February
Bench 125x5*/140x3*/3x150x5/150x4*
OA Ros 55x6x10
PU+, H. Pullup, 1/2 kneel Paloff 5x10
*supposed to be 2 reps first 2 sets. Didn't read before the first set and went 5, got absent minded during the 2nd set and went 3, could only get 4 reps on the last set. I tried hard for the 5th, but it came down and I had to "crawl" out from under it. Rats! This was despite an interruption after the 4th set, and a "rest" of about a half hour. I'm old, I'm absent minded AND I'm weak. Sheesh. No hand-offs for any of it.

Friday, 21 February
Front Squat 100x2/110x2/120x4x5*
Facepulls (6 plates), 6x10
SLRDL (27.5), Stir Pot, TRX Ys 5x10
Again, I was thinking in terms of sets of 5, so I didn't realize that I was on the last set to go the "+" reps. I thought about throwing in another set, but didn't.

Sunday, 23 February
Chins 5x5/1x7
Facepulls (6 plates) 6x10
1/2 kneeling landline press, chest supp row (9.5 plates), Pallof (5.5 plates) 5x10

Wednesday, 26 February
Rack pulls all from 18 3/4" 135x5/145x5/155x5/165x5/175x5/185x5*
1/2 kneel chops 6x10
Gob Sq (50#), BB rollout, GHR** 5x10
*Still finding the "right" loading for now--was going to go more slowly, but they kept feeling light, so I kept raising it slightly. I'm not there yet. Should I keep going up on the weight, or start going down on the bar height? I can change in rough 1" increments.
**I think I'm still learning a few things about this. I've done them pretty perfunctorily, not really putting a lot of effort in, sort of doing a plyometric knee push up :). I'm focusing more, feeling hams more, trying to be slower and more deliberate. Still, by about the 5th reps it's pretty much free-fall down, arms pushing back up with a little boost from the hams at the end. I assume my flutes are stabilizing my hips, but I'm not really aware of them. I see the typo now, but "flutes" is funnier.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Sat Mar 22, 2014 7:06 am 
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Joined: Thu Feb 07, 2008 7:11 am
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Location: Kudjip, Papua New Guinea
Friday, 28 February
Bench 125x2, 140x2, 3x150x5, 150x6
OA Row 5x55x10
PUPlus, HPullup, 1/2 kneeling Paloff 6x10

Monday, 3 March
Front Squat 100x2, 110x2, 4x120x5
Face Pull (6 1/4 plates) 6x10
SLRDL(30), StirPot, Ys 5x10

Wednesday, 5 March
Chins 5x5, 1x8
Facepulls (6) 5x10
1/2 kneeling landmine press (20), Chest supp Row (10), Pallof (6) 5x10

Saturday, 8 March
Rack Dead (18 3/4") 5x135, 5x155, 5x175, 5x185, 5x195, 5x205
1/2 kneeling chop 6x10
Gob Squat, Rollout, GHR 5x10

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Sat Mar 22, 2014 7:07 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 14 March
Bench 135x3, 145x1, 155x1, 165x3
OA Row (60), 4x10
SS, PUPlus, H. Pullups, ½ kneel Paloff 5x10

Sunday, 16 March
F Squat 105x2, 115x1, 120x1, 130x7
Face Pull (7 plates), 4x10
SS SLRDL (32.5*2), Stir Pot, TRX Y, 5x10

Tuesday, 18 March
Chins 5x5, 1x8
Facepulls (6 plates) 5x10
SS ½ kneel landmine press (22.5), Chest supp row (10.5 plates), Pallof (6.5 plates) 5x10

*Saturday, 22 March
Rack deadlifts (18 ¾") 135x5, 155x5, 175x5, 185x5, 195x5, 205x5
½ kneeling chops 5x10
SS Step-ups (14" 25*2), BB Rollouts both 2x10, GHR 2x5
*A mix of problems kept me from lifting Thursday or Friday, work issues, illness, sleep depravation, etc., etc., I probably shouldn't have lifted today either, but I hated to miss another day.. I'm still very tired, but helped with work on a friend's house in the village for most of the day, then came home and went to the gym. The rack deads were fine, but somehow I managed to spend over 2 hours, and still was only through 2 sets of accessories. It was past 7 PM, and I just couldn't continue.
My back is OK, I think.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Tue Apr 08, 2014 8:18 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 2 April
Bench Press 1x140, 1x155, 5x3x165
OA Row 7x10x62.5
Pushup Plus, H Pullups, ½ kneeling Pallof 5x10

Friday, 4 April
Fr. Squats 115x1, 125x1, 135x4x3, 1x4
Face pulls (7 plates*) 7x10
SLRDL (32.5), Stir Pot, TRX Ys all 5x10
*I've been varying the load on face pulls between the 2 days, on lighter days focusing on ROM and slow eccentric

Sunday, 6 April
Chins 6x6, 7 (43 total reps--equal to last time)
Face pulls (6 plates) 7x10
½ kneeling landmine press (bar+15), chest-supported row (9 plates), Pallof (5 plates) 5x10*
*Like last time, I tried to limit rest, but this time I found loads that I could sustain, and allowed 60" rest between circuits, except the last one stretched close to 2".

Tuesday, 8 April
Rack Deadlift (18 ¾") 170x1, 190x1, 200x5
½ kneeling chop 7x10
Step up (25*2)x10, BB Rollout10, HGRx5, 5 circuits

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Thu Apr 24, 2014 7:42 am 
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Location: Kudjip, Papua New Guinea
Friday, 11 April
Bench 150x2, 160x1, 170x1, 180x0, 160x3
OA Row 62.5x10/5/5/5/5

Tuesday, 15 April
Bench 150x1, 160x1, 170x1, 170x2
OA Row 60x5/5/5/5/5

Friday, 18 April
Fr Squat 120x2, 130x1, 140x1, 145x3x3
Face pull 7.5 plates x 6x10
SLRDL (35*2), Stir Pot, TRX Ys 5x10

Monday, 21 April
Chins 6/6/6/6/6/7/8
Facepulls 6 plates 7x10
Half-kneeling landmine press (bar+15), Chest supp row (9 plates), Pallof (5 plates) 5x10, 60 sec rest before each set

Wednesday, 27 April
Rack deadlift (18 ¾") 180x2, 195x1, 205x1, 220x3, 220x8
Half-kneeling chop (band) 5x10

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Tue Jun 03, 2014 4:37 pm 
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Posts: 7503
Location: Kudjip, Papua New Guinea
Tuesday, 27 May
Bench 90x5, 105x3, 125x2, 135x1, 140x8
SLER 7.5x5x10
Chins 9/8/7/6/5/4/3/2/1

Friday 30 May
Front Squats75x5, 90x3, 105x2, 110x1, 120x8(9th very shaky rep)
FP 8 plates, 5x10
Chins (with booster band) 12/10/10

Sunday, 1 June
½ kneeling DB press 15#x8/15#x8, 17.5x8, 17.5x8, 20#x14
FP 9 plates3x10, 10 plates1x10, 9 plates 1x10

Tuesday, 3 June
Rack Deadlift 16"*125x5, all other reps 18.75" 150x3, 175x2, 190x1, 200x16
½ kneeling chops 5x10
Chins 7/7/6/6/6/6
*With my setup, the support is under the plate, not the bar, so with smaller plates the bar is lower. My setup puts the bart at about 18¾ with standard 45s on the bar.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Sun Jun 29, 2014 2:51 am 
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Posts: 7503
Location: Kudjip, Papua New Guinea
Monday, 9 June
Bench 5x5x125, 10x125
Side-laying ERs 6x10x8
EDT 10 min., Chest supported rows 8plates, 49 reps; Rollouts 51 reps
EDT 10 min., Tricep pushdown, 3 pl, 115 rep; curls (DB, hammer), 2, 8#, 115 reps

Wednesday, 11 June
Gravel shoveling, many sets
Wheelbarrow-pushing, many sets

Thurs, 12 June
Front Squat 5x5x105, 8x105
Facepulls, 10 plates, 6x10
EDT 10 min., Single-leg hip thrusts (BW). Pallof (5 plates), 50 reps each

Saturday, 14 June
½ kneeling OA DB press, 5x525#, 10x25
Facepulls, 8pl, 6x10
EDT 10 min., 3-way shoulder raises, 37; chinups 21
EDT 10 min., horiz pullups, 42; Rollouts 42

Saturday, 21 June
Rack deadlift (about 16.5 in) 5x5x175, 16x175
½ kneeling chops 6x10
EDT 10 min., step-up (2x19#DBs) 37reps; Pallofs 5 plates 37 reps

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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