Stu Ward's Progress

Log workouts, diet, goals, and personal bests

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Re: Stu Ward's Progress

Post by stuward » Wed Feb 29, 2012 3:13 pm

Today, Squat max 235. I couldn't do farmers walks today as there was a yoga class going on so I marched on the spot for 30 seconds per rep. It's not quite the same thing but was close enough.
Stu Ward
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Re: Stu Ward's Progress

Post by stuward » Mon Mar 05, 2012 7:19 pm

Thursday, max squat 225. Took 3 days off and went to a powerlifting clinic today. We did squats. It was nice to have someone watch me squat. He said something like "you've done this before". Anyway, he covered stuff like technique, speed training, box squats, pause squats, bands, and assistance. It was a pretty good survey. Wednesday, we do bench, next Monday deadlifts, the programming next Wednesday. Long term, he's hoping to put together a base powerlifting team. He's going to offer an Olympic weightlifting class later. It's all fun.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Tue Mar 06, 2012 8:36 am

Today, max squat 225 followed by KB swings.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
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Re: Stu Ward's Progress

Post by stuward » Thu Mar 08, 2012 9:26 am

Yesterday, day 2 of the Power Lifting clinic. We covered bench pressing. Practiced set up, foot placement, etc. Covered partial ROM techniques like pause, push off pins, bands, boards, floor press. He didn't have any boards but talked about them. Lots of people had questions on programming but that's being covered next week.

Today, Max Squat 225. 3x3x195 for finishing sets; Bench, 5x95, 115, 3x125, 135; Row, 5x 120, 150, 180.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Fri Mar 09, 2012 10:20 am

Today, squat max 225. Push press 135.

On vacation next 2 weeks. Looking for a new job contract. I'm going to spend the time polishing my resume and catching up on my rest, along with lifting every day of course.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Mon Mar 12, 2012 3:18 pm

Saturday, Halifax YMCA, Squat max 225, 3x3x195, bench, up to 3x135, cable rows up to 3x180.

Sunday, Dartmouth YMCA, DB snaches, singles up to 75#, deadlifts 4x2x225.

Today, CFB Halifax Powerlifting Clinic, deadlifts up to 225, conventional, sumo, rack pulls, bands, rest pause.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Sat Mar 17, 2012 7:48 am

It looks like I haven't written since Monday.

Tuesday, I spent the day gathering car parts. It's more tiring being on the road than in the gym.

Wednesday, I went to the Y in Halifax in the morning. Did some squats (max 225) bench (3x135) and played with bands and deadlifts. I helped out another patron with his box squats. Picked up my daughter at the airport at noon. In the afternoon, last session of the Powerlifting Clinic at CFB Halifax. We went over some programming ideas, like 5-3-1 and Westside.

Thursday, did nothing all day.

Friday, decided I needed some cardio so I did 160 KB swings (35 lbs) in 10 minutes. I had to have a nap after and I'm still sore.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Wed Apr 04, 2012 4:32 am

I have been doing work over the last couple of weeks, I just haven't recorded it. Yesterday, I worked up to a max of 235 on squats. I used dumbbells for the farmer's walks instead of the trap bar. I did a lap with 75#, then 100# the halfway around with 125# in each hand. That would be a PR if I had mad it around. I'll make another attempt this weekend.

For the next month I'll be on an Operation is an austere location with no gym so I'll just be doing bodyweight stuff. I'll let you guys know about it when I get back.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Fri Apr 13, 2012 3:00 pm

I'm in the Great White North. The gym here is pretty basic so I'll just do what I can, when I can.

In case you want to see what I'm doing, there is a facebook page: http://www.facebook.com/FOIN.JTFN" onclick="window.open(this.href);return false;
Look for Op NUNALIVUT 2012.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Tue May 01, 2012 4:35 pm

I'm back home and completely out of shape. I exercised some but not much. I ate well though and gained about 7 pounds. I weighted 199 today.

I decided a basic full body with light weights would help be get back into condition.

Squats, 5x45,135,3x155,2x175,185
Bench, 5x45,95,105,3x115,125
Row,5x75,105,135,165,195
Run/walk, 2 miles, 27 minutes.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Wed May 09, 2012 7:25 am

197 today.

My gym built a functional fitness area in a corner of the main gym floor next to the climbing wall. I spent my whole workout there, just me and my son, at the busiest time of day and we had it all to ourselves. We had 3 bars and a trapbar going, along with Jungle Gym straps and plyo boxes. I maxed at 235 for squat and 255 for 40 m farmers walks. I think the FW was a PR. Since the area is next to the gym floor I can walk for as far as I want but they have these convenient lines already painted for the 20m shuttle run. The gym has rubber plates and a rubber floor so I practiced some snatches with 65#. I'll do these each workout and work on my technique, gradually building over time. It's been ages since I've done these.

PS, I did do a couple of workouts between these last 2 posts but I didn't do anything challenging, it was more in getting used to lifting again.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Thu May 10, 2012 7:24 am

198 today.

Squat max 235. I switched up the warmup a little. I'm doing 5x45,135, 3x155, 2x175,195,215, then a single for 235. I'm going to start working back down to build up some volume over time, then challenge 245 next.

KB TGU 50#
Floor press 5x95,115,135, 1x155
5xBW chinups
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Tue May 15, 2012 9:48 am

196 today

Squated 235 yesterday, 215 today. Didn't feel like going for it today.

Floor press, 5x95, 2x115,135,145, 1x155
Rack pulls, 5x135, 2x225,245,265
5xBW chinups
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
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Re: Stu Ward's Progress

Post by stuward » Thu May 17, 2012 8:41 am

Went to the functional fitness center at Stadacona today. The traffic is easier.

TGU 1x35,53,70# Kb
Squats to 235, 2x2x195 after.
70# suitcase walks, several floor length figure 8s each side
TGU 70# with waiter's walk in the middle, 1x each side.
KB swings, 10x35,53,70#Kb.
3xBW pronated grip pull ups.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Sat Jun 02, 2012 5:57 pm

I'm in Ontario this month. I've been to the gym twice this week. I tweaked my back on some KB swings. It's an old injury in my mid back. It feels like my diaphragm since it hurts when I breath sometimes. It usually clears up in a week or two.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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