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 Post subject: Re: Andy's journal
PostPosted: Mon Aug 12, 2013 8:23 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 7 August

Front Squat/Facepulls
FS 5x90/5x105/5x115/6x90
FP 4x10x43#

SLRDL (32# in one hand)/Stir the Pot/Band Pull-Aparts
5x10

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 Post subject: Re: Andy's journal
PostPosted: Mon Aug 12, 2013 8:29 am 
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Location: Kudjip, Papua New Guinea
Friday, 9 August

Chins/Facepulls
Chin (red band assist) 5/5/5/(black band) 6
FP 3x10x80

Kneeling Landmine Press (bar+10)/Chest Supported Rows (5 plates)/Pallof (5 plates)
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 Aug 12, 2013 8:32 am 
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Location: Kudjip, Papua New Guinea
Monday, 12 August

Rack Pulls (18")
5x210
5x245
5x275

Split Squats (pair of 12# DB)/Bar Rollouts/HGR
5x10

I feel pretty beat up after this one.

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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 Aug 15, 2013 9:11 am 
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Joined: Thu Feb 07, 2008 7:11 am
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Location: Kudjip, Papua New Guinea
Thursday, 15 August

Bench/Row
Bench 5x115/5x130/5x145/15x115
Row 5x10x50#

Triceps Pushdown 53#/Horizontal Pullups on TRX/Barbell Rollouts
5x10 all

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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 Aug 20, 2013 8:53 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Sunday, 18 August

Front Squat/Facepull
FS 95x5/110x3/124x4.95x9
FP 5x10x5plates

SS
SLRDL (single 35# DB)
Stir the Pot
Band Pull Aparts (red band closer grip)
All 5x10

FS--my mind was elsewhere counting reps first set. This was supposed to be 3/3/3+/3+.

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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 Aug 20, 2013 8:58 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Tuesday, 20 August

Chins/Face Pulls
Chins BW 3/3/5, red bandx8
FP 3x10 at 7 plates

SS Half-kneeling landmine press, bar + 12.5, 5x10
Chest supported row 5x10 with 7 plates/8/9/9/9
Pallof 5x10 with 5 plates/6/6/6/6

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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 Aug 22, 2013 4:58 am 
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Posts: 7496
Location: Kudjip, Papua New Guinea
Thursday, 22 August

Warmups & mobility

SLRDL
4x5x95

Accessories, I had to skip and get home.

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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 Aug 24, 2013 5:54 pm 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Saturday, 24 August

wu&mobility work

Bench
5x115
5x130
11x135*
SS DBRow
3x10x55

SS
Tri push-downs 2x10x6 plates, 3x10x5 plates
TRX inverted rows 5x10
BB roll-outs 5x10

* Bench--supposed to be 145, but talking with a friend and forgot to put on the 5s, so it was just 135.

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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 Sep 06, 2013 10:11 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Monday, 26 August

Front Squat 5x90, 5x105, 8x115
Face pulls 10x6 plates, 10x7 pl, 10x8 pl, 10x90 pl

SS SLRDL (40#), Stir the pot, Band pull-aparts (red band, shortened 1 finger)
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 Sep 06, 2013 10:11 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 28 August

Chins (red band boost) 5/5/7
Facepulls 3x10x9plates

SS Half-kneeling landline press (15#), Chest supported rows (8 plates), Pallof press (6 plates)
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 Sep 06, 2013 10:11 am 
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Joined: Thu Feb 07, 2008 7:11 am
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Location: Kudjip, Papua New Guinea
Saturday, 31 August

Rack Deadlift (18") 5x210, 5x240, 5x275

SS Split Squats, Planks (1 min), 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 Sep 06, 2013 10:12 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Tuesday, 3 September

Bench
5x130, 3x145, 5x165, 14x130
DB Row
4x10x60

SS Tricep pushdown (6 plates), Horizontal Pullups, Barbell Rollouts
3x10

Bench felt good

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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 Sep 06, 2013 10:13 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Friday, 6 September

Front Squat
5x105, 3x115, 4x130, 10x105
Facepulls 3x10x8 plates, 10x9 plates

SS SLRDL (45#), Stir the pot, band pull-aparts (red band shortened 2 fingers)
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: Wed Sep 11, 2013 8:31 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Monday, 9 September

Chins
BW-Red Band x5, BW-RBx3, BWx5, BW-Grey Band x8
Face Pulls 10 plates x 10, 9 pl x2x10

SS Half-kneeling landline press (bar +17.5), Chest supported rows (9 plates), Pallof (6 1/4 pl)
5x10

_________________
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 Sep 11, 2013 8:31 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Wednesday, 11 September

Barbell SLRDL
4x5x95 each leg

SS Split Squats (18.5 each hand), Planks (60 sec), GHR
5x10

Tired, late afternoon meeting meant starting late, wanted to get home. Honestly, it's the Day 4 accessories that I am most willing to "sacrifice" to the contingencies of life. To avoid a trend, I stayed.

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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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