Andy's journal
Moderators: Ironman, Jungledoc, ianjay, stuward
Re: Andy's journal
Monday 8 October
cycle 29, odd cycle for doing odd things
Bench
warm-up and acclimation
5x155 full-range
5x155 small box
5x155 big box
5x135 small box
5x135 big box
7x135 small
Chin-ups
5/6
Bench—no spotter, so I kept the load light, and used some booster boxes like you would board presses. The bigger box is about 4" thick, the small is 2".
cycle 29, odd cycle for doing odd things
Bench
warm-up and acclimation
5x155 full-range
5x155 small box
5x155 big box
5x135 small box
5x135 big box
7x135 small
Chin-ups
5/6
Bench—no spotter, so I kept the load light, and used some booster boxes like you would board presses. The bigger box is about 4" thick, the small is 2".
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Re: Andy's journal
Wednesday, 10 October
cycle 29, the non-cycle cycle
Squat
warm-up and acclimation
5x1x225
5x195
Swings
8x40
10x50
3x10x60
cycle 29, the non-cycle cycle
Squat
warm-up and acclimation
5x1x225
5x195
Swings
8x40
10x50
3x10x60
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Friday, 12 October
cycle 29, the other cycle
Bench
w/u&a
3x5x165
Press
5x45
5x65
3x85
2x95
1x105
4x95
5x85
10x65
cycle 29, the other cycle
Bench
w/u&a
3x5x165
Press
5x45
5x65
3x85
2x95
1x105
4x95
5x85
10x65
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Wednesday, 17 October
c30w1d2 bench, chins, row
Bench
w-u&a
1x175
1x185
1x190
1x190
1x185
1, attempted 2, 185
DB Row
8x25
5x45
3x65
3x75
4x3x87
Bench—Tried to finish off with a double, but only got one. Happy to get 2 singles at 195, just 5 less than my PR.
c30w1d2 bench, chins, row
Bench
w-u&a
1x175
1x185
1x190
1x190
1x185
1, attempted 2, 185
DB Row
8x25
5x45
3x65
3x75
4x3x87
Bench—Tried to finish off with a double, but only got one. Happy to get 2 singles at 195, just 5 less than my PR.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Friday, 19 October
c30w1d3 squat, dl accessory, core
Squat
w-u&a
1x225
1x235
1x240
1x235
2x225
1x205
3x185
Good enough. Long week, tired, need to be at home.
c30w1d3 squat, dl accessory, core
Squat
w-u&a
1x225
1x235
1x240
1x235
2x225
1x205
3x185
Good enough. Long week, tired, need to be at home.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Sunday, 21 October
c30w1d4
Bench
4x170
3x170
4x170
Chins/pushup SS
Chins 3/5/5/5/6
Deep pushups on hand grips 10/10/10/10/13
I used to do chins/pushups supersets regularly. I've been thinking that I need a deeper ROM for both part of my pushing and part of my pulling to help with shoulder mobility. I'm predicting big DOMS.
c30w1d4
Bench
4x170
3x170
4x170
Chins/pushup SS
Chins 3/5/5/5/6
Deep pushups on hand grips 10/10/10/10/13
I used to do chins/pushups supersets regularly. I've been thinking that I need a deeper ROM for both part of my pushing and part of my pulling to help with shoulder mobility. I'm predicting big DOMS.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Wednesday, 24 October
c30w2d1
Deadlift
w-u&a (added a rep @315 to the acclimation)
3x330
3x330
That's it. No energy for more. Besides, I spent an hour and 1/4 getting through DLs, and that's enough.
c30w2d1
Deadlift
w-u&a (added a rep @315 to the acclimation)
3x330
3x330
That's it. No energy for more. Besides, I spent an hour and 1/4 getting through DLs, and that's enough.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Friday, 26 October
c30w2d2
Bench
w-u&a
3x180
1x180
2x180
2x180
Chins
BWx1/2/3/4/5/1/3/3/4
DB Rows
w-u
65x1/2/3/4/5/6/7/8/8+
Bench—since this was supposed to be 4x3, this was a disappointing set. I got a sort of confused set of 5x2 at this weight about 3 weeks ago (really 2/2/2/3/1), so I was expecting that I could get this fairly handily. Insert excuses about sleep, etc. I'll probably just try the same next time around.
Chins—Tried doing 10 sec of rest for every rep (10 after the first set, 20 sec after the second set, etc.). By 5, 50 sec was not nearly enough. Rest of sets were just random rest.
Rows—Intended doing the 10 sec or rest per rep thing, but quickly lost interest.
c30w2d2
Bench
w-u&a
3x180
1x180
2x180
2x180
Chins
BWx1/2/3/4/5/1/3/3/4
DB Rows
w-u
65x1/2/3/4/5/6/7/8/8+
Bench—since this was supposed to be 4x3, this was a disappointing set. I got a sort of confused set of 5x2 at this weight about 3 weeks ago (really 2/2/2/3/1), so I was expecting that I could get this fairly handily. Insert excuses about sleep, etc. I'll probably just try the same next time around.
Chins—Tried doing 10 sec of rest for every rep (10 after the first set, 20 sec after the second set, etc.). By 5, 50 sec was not nearly enough. Rest of sets were just random rest.
Rows—Intended doing the 10 sec or rest per rep thing, but quickly lost interest.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Monday, 29 October
c30w2d3
Squats—deload
wu&a to 185
6x185
5x185
10x155
Swings
10x30
10x40
10x40
10x40
10x40
TGU
3 each way, 5-pound DB
Planks, 60 sec front, 30 sec each side.
Squat—it wasn't as easy as I had hoped.
Other stuff—these were as easy as I had hoped!
c30w2d3
Squats—deload
wu&a to 185
6x185
5x185
10x155
Swings
10x30
10x40
10x40
10x40
10x40
TGU
3 each way, 5-pound DB
Planks, 60 sec front, 30 sec each side.
Squat—it wasn't as easy as I had hoped.
Other stuff—these were as easy as I had hoped!
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Wednesday, 31 October
c30w2d4
Bench
wu&a
10x135
10x135
12x135
Chins
1/5/5/5/5/5
Farmer's Walk
45 each side, 3 trips around Margaret's circle drive. Maybe it was 4.
Bench—Time for volume
c30w2d4
Bench
wu&a
10x135
10x135
12x135
Chins
1/5/5/5/5/5
Farmer's Walk
45 each side, 3 trips around Margaret's circle drive. Maybe it was 4.
Bench—Time for volume
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Saturday, 2 November
c30w3d1
Deadlift
Some reps of some weight.
Bad decision to work out. I was frustrated that I'd missed so many workouts and felt morally obligated to lift. I hoped that once I got warmed up I'd feel better, and end up being glad that I lifted. None of those things worked out. I've been sore, tired and in a thoroughly negative mood. I'd been sick several days with some sort of GI bug, that the drugs I was taking failed to help much, though they added to my general malaise. Went home discouraged, tired, and sad.
c30w3d1
Deadlift
Some reps of some weight.
Bad decision to work out. I was frustrated that I'd missed so many workouts and felt morally obligated to lift. I hoped that once I got warmed up I'd feel better, and end up being glad that I lifted. None of those things worked out. I've been sore, tired and in a thoroughly negative mood. I'd been sick several days with some sort of GI bug, that the drugs I was taking failed to help much, though they added to my general malaise. Went home discouraged, tired, and sad.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Wednesday, 7 November
c30e3d2
Bench—heavy
w/u&a
2x180
2x180
2x180
1x180
12x135
Chins
Variety of grips
Several sets of a few reps
c30e3d2
Bench—heavy
w/u&a
2x180
2x180
2x180
1x180
12x135
Chins
Variety of grips
Several sets of a few reps
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Saturday, 10 November
c30w3d3
Squat
w/u&a
6x185
6x185
6x185
TGU
4x15
Still feeling pretty beat-up. Maybe this is what folks mean by "over-training", although I've only been a half-hearted believer in the concept. I'm certainly not managing fatigue well.
c30w3d3
Squat
w/u&a
6x185
6x185
6x185
TGU
4x15
Still feeling pretty beat-up. Maybe this is what folks mean by "over-training", although I've only been a half-hearted believer in the concept. I'm certainly not managing fatigue well.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Wednesday, 14 November
c30w3d4
Bench
w/u&a
11x135
10x135
9x135
Chins/Push-ups SS
Chins 5/5/5/5/5
Pushups 8/10/10/9/8
Farmer's Walk
35#each hand
3x1 trip around Margaret's circle drive plus the old stump
1 trip around circle drive, big tree, old stump, then one more trip around drive
Over-all I'm still feeling weak and tired. Vacation starting today, and I'm probably not going to be working out for a week.
c30w3d4
Bench
w/u&a
11x135
10x135
9x135
Chins/Push-ups SS
Chins 5/5/5/5/5
Pushups 8/10/10/9/8
Farmer's Walk
35#each hand
3x1 trip around Margaret's circle drive plus the old stump
1 trip around circle drive, big tree, old stump, then one more trip around drive
Over-all I'm still feeling weak and tired. Vacation starting today, and I'm probably not going to be working out for a week.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: Andy's journal
Thursday, 22 November
c30w4d1
Deadlift
WU&A
3x1x315
Bulgarian Split Squat
10xBW
3x10xBW+10
Pinch-Grip Holds
25lbx30sec
30x30
35x30
35x20
35x13
35x10
I've been on vacation since the 15th. I don't usually take 2 weeks at a time. We spent the first week staying with friends at a remote Mission Aviation Fellowship base, way down in the southwest part of PNG, near the Fly river. Prior to that I had missed several workouts due to not feeling well. So now it's time to get back into the swing of things.
DL—it's been 4 weeks since I last DLd. 3 singles at 315 was really all I had in me.
Bulgarians—balance pretty shakey
Grip—2 of the old-fashioned 10-pound plates, the kind that are flat on one side, hollow on the other side with the brand-name and weight moulded in. That kind. 2 10s, flat sides turned out, with additional plates tied on. Pinch-grip with my arm hanging at my side for time.
c30w4d1
Deadlift
WU&A
3x1x315
Bulgarian Split Squat
10xBW
3x10xBW+10
Pinch-Grip Holds
25lbx30sec
30x30
35x30
35x20
35x13
35x10
I've been on vacation since the 15th. I don't usually take 2 weeks at a time. We spent the first week staying with friends at a remote Mission Aviation Fellowship base, way down in the southwest part of PNG, near the Fly river. Prior to that I had missed several workouts due to not feeling well. So now it's time to get back into the swing of things.
DL—it's been 4 weeks since I last DLd. 3 singles at 315 was really all I had in me.
Bulgarians—balance pretty shakey
Grip—2 of the old-fashioned 10-pound plates, the kind that are flat on one side, hollow on the other side with the brand-name and weight moulded in. That kind. 2 10s, flat sides turned out, with additional plates tied on. Pinch-grip with my arm hanging at my side for time.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan