Andy's journal

[Jungledoc]

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!

[Jungledoc]

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.

[Jungledoc]

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

[Jungledoc]

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.

[Jungledoc]

Thursday, 6 December

c31w1d2

Bench
WU&A
3x175
3x175
3x175
3x175

Chins
8/6

DB Rows
1x87
80x2/3/4

[Jungledoc]

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.

[Jungledoc]

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.

[Jungledoc]

Friday, 14 December

c31w2d2

Bench
wu&a
2x180
1x180
3x165

Chins
BWx10/6

Not feeling well, still pretty tired and sore.

[Jungledoc]

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.

[Jungledoc]

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.

[Jungledoc]

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.

[Jungledoc]

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.

[Jungledoc]

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.

[Jungledoc]

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

[Jungledoc]

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