Monday, 25 November
c30w4d2
Bench
WU&A
1x175
1x185
1x185
1x190
1x185
2x175
2x175
1x175
10x135
DB Rows
6x25
5x45
3x65
75lb x1/2/3/4/5/6/7/6/5/4/3/2/1
Bench—first time benching in 12 days. I was happy that I did this well!
Andy's journal
Moderators: Ironman, Jungledoc, jethrof, parth, stuward
Re: Andy's journal
Wed 28 November
c30w4d
Squat
WU&A
1x205
1x225
1x215
1x215
1x205
1x205
3x185
Swings
8x30
8x30
8x50
Catch-up posting, can't remember a lot of details, but I remember that I was pretty tired after squatting.
c30w4d
Squat
WU&A
1x205
1x225
1x215
1x215
1x205
1x205
3x185
Swings
8x30
8x30
8x50
Catch-up posting, can't remember a lot of details, but I remember that I was pretty tired after squatting.
Re: Andy's journal
Friday, 30 November
c30w4d4
Bench
WU&A
10x135
10x135
9x135
Chins/Pushups (on handles) SS
Chins 5/5/5/5/5
Pushups8/8/8/8/12
Farmer's Walk
Didn't record weight, probably 55 lb.
5 trips
1 circle drive and gym
1 circle
1 circle and old stump
2x1 circle
1 circle and stump
c30w4d4
Bench
WU&A
10x135
10x135
9x135
Chins/Pushups (on handles) SS
Chins 5/5/5/5/5
Pushups8/8/8/8/12
Farmer's Walk
Didn't record weight, probably 55 lb.
5 trips
1 circle drive and gym
1 circle
1 circle and old stump
2x1 circle
1 circle and stump
Re: Andy's journal
Tuesday, 4 December
c31w1d1
Deadlift
WU&A
0x315
1x315
1x315
1x315
Plate Holds
40 poundsx15/13/15/13 sec
Dead—This was very hard despite the fact that it was considerably less work than I've done not all that long ago
The holds were 2 10-pound plates that are flat on one side, flat sides turned out, we additional weight lashed to them. Held them at my side for time. Reported only the time of the weaker hand for each rep.
c31w1d1
Deadlift
WU&A
0x315
1x315
1x315
1x315
Plate Holds
40 poundsx15/13/15/13 sec
Dead—This was very hard despite the fact that it was considerably less work than I've done not all that long ago
The holds were 2 10-pound plates that are flat on one side, flat sides turned out, we additional weight lashed to them. Held them at my side for time. Reported only the time of the weaker hand for each rep.
Re: Andy's journal
Thursday, 6 December
c31w1d2
Bench
WU&A
3x175
3x175
3x175
3x175
Chins
8/6
DB Rows
1x87
80x2/3/4
c31w1d2
Bench
WU&A
3x175
3x175
3x175
3x175
Chins
8/6
DB Rows
1x87
80x2/3/4
Re: Andy's journal
Saturday, 8 December
c31w1d3
Single leg step-down squats
14-inch box:
10xBW
10xBW+28
10xBW+34
16-inch box:
10xBW
18-inch box:
7xBW
5xBW+14
20-inch box:
2xBW
SL step-down squats
These are done off a box, standing beside the box, stepping up on the box then lowering the unsupported leg until it touches the floor, then squatting back up.
c31w1d3
Single leg step-down squats
14-inch box:
10xBW
10xBW+28
10xBW+34
16-inch box:
10xBW
18-inch box:
7xBW
5xBW+14
20-inch box:
2xBW
SL step-down squats
These are done off a box, standing beside the box, stepping up on the box then lowering the unsupported leg until it touches the floor, then squatting back up.
Re: Andy's journal
Monday, 10 December
c31w1d4
Bench
WU&A
135x10/10/10
Circuit
Chinups/pushups on hand grips/farmer's walk
Chins 5/5/5/5/6
Pushups 10x10x10x10x12
FWs 70lbx1/1, 60lbx1/1/1
(1 time around the circle drive)
Bench—I've been working for a few weeks to get 10 across 3 sets!
Circuit—previously I've super-setted the chins and puchups, but decided to add in the FWs. There is 15 or 20 seconds rest after each of the chins and pushups, then several minutes rest after the farmer's walk.
c31w1d4
Bench
WU&A
135x10/10/10
Circuit
Chinups/pushups on hand grips/farmer's walk
Chins 5/5/5/5/6
Pushups 10x10x10x10x12
FWs 70lbx1/1, 60lbx1/1/1
(1 time around the circle drive)
Bench—I've been working for a few weeks to get 10 across 3 sets!
Circuit—previously I've super-setted the chins and puchups, but decided to add in the FWs. There is 15 or 20 seconds rest after each of the chins and pushups, then several minutes rest after the farmer's walk.
Re: Andy's journal
Friday, 14 December
c31w2d2
Bench
wu&a
2x180
1x180
3x165
Chins
BWx10/6
Not feeling well, still pretty tired and sore.
c31w2d2
Bench
wu&a
2x180
1x180
3x165
Chins
BWx10/6
Not feeling well, still pretty tired and sore.
Re: Andy's journal
Monday, 17 December
d31w2d3
Front Squats
Various grips--clean, cross and straps
45x5/5/5
65x3/3/3
85x3
DB Swings
25x10
45x10/10
Frond Squat--I want to do more of these for a while, so I'm trying to get used to the form, grip, etc. Still not feeling great.
d31w2d3
Front Squats
Various grips--clean, cross and straps
45x5/5/5
65x3/3/3
85x3
DB Swings
25x10
45x10/10
Frond Squat--I want to do more of these for a while, so I'm trying to get used to the form, grip, etc. Still not feeling great.
Re: Andy's journal
Wednesday, 19 December
c31w2d4
Bench
su&a
135x11/10/10
Chins
BWx5
I actually felt pretty good about this little workout. I still fell pretty crappy and weak, but I improved on the 10-across I got last week.
c31w2d4
Bench
su&a
135x11/10/10
Chins
BWx5
I actually felt pretty good about this little workout. I still fell pretty crappy and weak, but I improved on the 10-across I got last week.
Re: Andy's journal
Friday, 22 December
c31w3d1
Swings
10x30
10x40
3x10x50
Good Morning
8x32
8x52
8x72
Static Plate Holds
40x20xec/20/16/15
Reporting the time for the weakest hand each rep
Just trying to keep doing stuff while I'm figuring out where I'm going with my training.
c31w3d1
Swings
10x30
10x40
3x10x50
Good Morning
8x32
8x52
8x72
Static Plate Holds
40x20xec/20/16/15
Reporting the time for the weakest hand each rep
Just trying to keep doing stuff while I'm figuring out where I'm going with my training.
Re: Andy's journal
Thursday 27 December
c31w3d2
Bench
su&a
3x135
3x145
3x145
4x145
4x145
6x145
Chins
All BW
1 slow eccentric
5 normal reps
1 static hold at top
5
3 slow ecc.
5
1 static hold
Row, seated, cable
intersetted with chins
5x10x50
Have had a bad cold, missed work one day, probably would have missed Christmas if we'd been working. Missed some of our planned Christmas gatherings. This was my first day back at work and first day in the gym in several days. Still just feeling my way, trying not to overdo, try some different things, stay active.
c31w3d2
Bench
su&a
3x135
3x145
3x145
4x145
4x145
6x145
Chins
All BW
1 slow eccentric
5 normal reps
1 static hold at top
5
3 slow ecc.
5
1 static hold
Row, seated, cable
intersetted with chins
5x10x50
Have had a bad cold, missed work one day, probably would have missed Christmas if we'd been working. Missed some of our planned Christmas gatherings. This was my first day back at work and first day in the gym in several days. Still just feeling my way, trying not to overdo, try some different things, stay active.
Re: Andy's journal
Saturday, 29 December
c31w3d3
Squat
Front 8x45
Back 8x45
F 5x65
B 5x65
F 3x85
B 3x85
F 3x105
B 3x105
F 1x125
B 3x125
B 3x135
2x155
2x175
2x185
1x205
Today I'm actually feeling a little better overall. I was going to do front squats exclusively, but they feel really strange to me still. I'll admit it, I don't like them. But I love back squats. I want to back squat. So I decided to alternate for a few sets, then when I couldn't stand fronts anymore, I worked on up. These felt really good. I've widened my stance a little, and that feels good. I'm not as strong as I have been a few weeks ago, and did a little bit of GM at the 205, but overall I felt really good about today. Also, I've settled on cross grip for my fronts. I tend to try to hold the weight on my fingers when I use a clean grip. So I will continue to do fronts, and hope to improve on them, but I'm feeling good about leaving back squats in my life.
c31w3d3
Squat
Front 8x45
Back 8x45
F 5x65
B 5x65
F 3x85
B 3x85
F 3x105
B 3x105
F 1x125
B 3x125
B 3x135
2x155
2x175
2x185
1x205
Today I'm actually feeling a little better overall. I was going to do front squats exclusively, but they feel really strange to me still. I'll admit it, I don't like them. But I love back squats. I want to back squat. So I decided to alternate for a few sets, then when I couldn't stand fronts anymore, I worked on up. These felt really good. I've widened my stance a little, and that feels good. I'm not as strong as I have been a few weeks ago, and did a little bit of GM at the 205, but overall I felt really good about today. Also, I've settled on cross grip for my fronts. I tend to try to hold the weight on my fingers when I use a clean grip. So I will continue to do fronts, and hope to improve on them, but I'm feeling good about leaving back squats in my life.
Re: Andy's journal
Monday, 31 December
c31w4d4
Bench
135, 11/11/11
Circuit (5 chins, 10 pushups, one trip farmer's walks around the driveway with 65#) 4 sets
c31w4d4
Bench
135, 11/11/11
Circuit (5 chins, 10 pushups, one trip farmer's walks around the driveway with 65#) 4 sets
Re: Andy's journal
Thursday, 3 January
c31w4d1
DB Swing
10x30
10x40
3x10x50
Pallof
3 sets x 5 reps with 10 sec lockout at 20 pounds
Plate Holds
40#x25/25/20/18 seconds
(reporting the time for the hand that fails most quickly
c31w4d1
DB Swing
10x30
10x40
3x10x50
Pallof
3 sets x 5 reps with 10 sec lockout at 20 pounds
Plate Holds
40#x25/25/20/18 seconds
(reporting the time for the hand that fails most quickly
