Andy's journal

[Jungledoc]

Monday, 11 February

Good Morning
10x32
10x62
10x82
2x7x102

Grip
Plate grips for time 40 #
R L
22 26
22 20
10 10
17 19

I'm not sure I should keep doing the GMs back still bothers when I do.

[Jungledoc]

Wednesday, 13 February

Bench
10x1x180

Chins
Full Range 5
Bottom 1/3 10
Top 1/3 10
Full 5
Bottom 10
Top 9
Full 4
Top 3 with slow eccentric

DB Row
5x25
5x35
5x45
5x55
2x5x65

Felt good about getting 10 singles at 90% of my recently-set 1RM.

[Jungledoc]

Friday, 15 February

Deadlift
3x135
3x185
2x225
1x275
1x295
1x295
1x315

Felt good while I was doing them. It was my intention to keep the volume low, and not go too high on intensity. Apparently I didn't do either, as my back started hurting straight away when I was done. Will I every be able to DL again?

[Jungledoc]

Monday, 18 February

Bench
135x12/12/13

Chins
6/6/6/6/7

Rep record on bench.

It occurs to me that I don't have too many workouts left in February for the Chin-up Challenge. If I can get 4 7s next time, then 3 8s, then 2 9s, I should be able to get 10 by the end of the month with a workout to spare.

[Jungledoc]

Wednesday, 20 February

Chins
7/7/7/7/8

Squat
Box squats
BWx10
Goblet squats +9, 10/10

Jumps
5/6

Did better than expected on chins. Bodes well for the challenge

Since my attempts at returning to squatting seem to be doomed to over-doing things, I'm going to force myself to start at the beginning. Body weight and very light goblet squats to a box. The box puts me below parallel. I'm thinking I should be a tad shallower, but the next box puts me right at or slightly above parallel.

I've thought about doing some kind of jumping, but worried that my knees wouldn't like it. I tried these today, starting with my butt touching the edge of the same box I used for the squats, then jumping up from a squat stance. Not worrying about getting any particular height, just jumping, and concentrating on landing with "soft knees". I'm a bit tired how (same evening) but not sore.

[Jungledoc]

Saturday, 23 February

Bench
180x2/2/2/2/2/2/3

Chins
8/8/8/8

DB Rows
65x5/5/5/5/11

[Jungledoc]

Monday, 25 February

Circuit chins/pushups/farmer's walk

3 sets
First set did max chins=11
Chins 5
Pushups 5
Farmer's walk, about 60# one trip around Margaret's circle drive

[Jungledoc]

Thursday, 28 February

Bench, volume
135x13/10+/10

Chins
6

Face Pulls
25#x10
30#x10/10/10/10

Planks
front 90sec
side 30/30
front 80
side 35/35

Bench--wow. Terrible. Last volume day I did 12/12/13. Hoping to do 13/12/13, but the second set fell apart. I rested extra, but the last set wasn't any better.

[Jungledoc]

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[Jungledoc]

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[Jungledoc]

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[Jungledoc]

Tuesday, 20 March

First workout back in the US, with Sam at the university gym.

Bench
10x1x185

DB Rows/Facepulls
Rows 4x5x65
Pulls 4x10x70

[Jungledoc]

Monday, 1 April

Traveling. "Fitness Center" in Holiday Inn Express in Great Falls, Montana (2 treadmills, 2 ellipticals, 1 semi-recumbant stationary bike, a bench and DBs to 50. Late, but my wife made me work out :)

Squat
BW
Goblet up to 45x10

Bench
DB up to 2*45x8

Step-Up
A few BW

[Jungledoc]

Wednesday, 3 April

Training at Best Body Fitness in Sylvan Lake, Alberta.

Bench, volume
135x10/7/7

Chins
BW 4x4

DB Rows
worked up to 2 sets of 5 at 65.

Felt weak all around. Of course, I've had some big gaps in my training lately. Gaining some weight made the chins a lot harder.

[Jungledoc]

Friday, 5 April

Gold's Gym, Lethbridge, Alberta
Not busy. Nobody doing anything too goofy.

SLRDL
10x15# (one hand only)
3x10x2*12.5

Face pull/Pallof SS
Face 25#
5x10
Pallof 15#
5x5, 5sec lockout

The SLRDLs are something that I have tried sporadically, but never have done consistently over time. I'm going to try to stick with them to see if I can get some ham work without bothering my back.