Training Log Archive: RASPUTINIn the 7 days ending Dec 22, 2015:
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Tuesday Dec 22, 2015 #
Note
slept:7.0 weight:201.2lbs
Been off creatine this month. I'd maybe weigh 205+ if I had stayed on.
way less soreness than usual. feel like I could DL today. Stiff/sore only when I stand for long periods without moving, 10+ mins.
fast 8pm-noon
9hr drive to Vero Beach tomorrow morning!
seems like yesterday I would bring my bike to Vero and crank 400 mile bike weeks.
way less soreness than usual. feel like I could DL today. Stiff/sore only when I stand for long periods without moving, 10+ mins.
fast 8pm-noon
9hr drive to Vero Beach tomorrow morning!
seems like yesterday I would bring my bike to Vero and crank 400 mile bike weeks.
Strength Training 1:20:00 [3]
shoes: Inov8 Olympic Lifting Shoes
garage
Back Squat 5-5-5-5-5
greasing the groove, 9 hour drive in the morning.
Wup 45x10, 95x5
Main:
135x5
155x5
175x5
185x5
185x5
+135x10 had way more.
Pullups
5 reps after every squat set. 10 reps for last set. felt fresh
wider grip
Bbell Bench Press
some volume. cautious w barbell bp
Warmup: 45x10, 95x10, 135x10
155x5
175x5
185x5
R shoulder a bit grindy. Next time more thorough warmup and just light volume/bar speed. Shoulder is Not ready for any heavy reps.
then 135x20
Pullups
5 reps after each BP set too.
Back Squat 5-5-5-5-5
greasing the groove, 9 hour drive in the morning.
Wup 45x10, 95x5
Main:
135x5
155x5
175x5
185x5
185x5
+135x10 had way more.
Pullups
5 reps after every squat set. 10 reps for last set. felt fresh
wider grip
Bbell Bench Press
some volume. cautious w barbell bp
Warmup: 45x10, 95x10, 135x10
155x5
175x5
185x5
R shoulder a bit grindy. Next time more thorough warmup and just light volume/bar speed. Shoulder is Not ready for any heavy reps.
then 135x20
Pullups
5 reps after each BP set too.
Monday Dec 21, 2015 #
Note
slept:8.5 weight:199.4lbs
Sunday Dec 20, 2015 #
Note
slept:9.0
morning in Greenville then journey home in the PM
Strength Training 1:00:00 [3]
garage, thin socks
WU: air squat, 53lb KBS
Deadlifts
warmup: SLDL 45x10, DL95x10, 135x5, 185x5, 3, 225x3.
alt grip on last four sets R palm forward. L elbow feels beter, not loose.
usually use opposite. may contribute to L elbow and L Si probs.
Main:
275x5
285x5
295x5
305x5
then
Shoulder Press
7x10: 45, 45, 65, 85, 85, 65, 45
short rest
DBBCFTG
25x10, 30x10, 30x10 35x10
Mike Watt
Hyphenated Man
album soundtrack
WU: air squat, 53lb KBS
Deadlifts
warmup: SLDL 45x10, DL95x10, 135x5, 185x5, 3, 225x3.
alt grip on last four sets R palm forward. L elbow feels beter, not loose.
usually use opposite. may contribute to L elbow and L Si probs.
Main:
275x5
285x5
295x5
305x5
then
Shoulder Press
7x10: 45, 45, 65, 85, 85, 65, 45
short rest
DBBCFTG
25x10, 30x10, 30x10 35x10
Mike Watt
Hyphenated Man
album soundtrack
Saturday Dec 19, 2015 #
Note
slept:9.0
garkusha family time in Spartanburg SC
Xmas #1
Xmas #1
Friday Dec 18, 2015 #
Note
slept:7.5 weight:197lbs
chest sore
Thursday Dec 17, 2015 #
Note
feeling good this am! no niggles.
l soleus sore but nothing major
theory: cramps that get stretched/torn
typical day
5+ hrs driving, couple hrs with sasha then doing analysis and exp report til 12:15am
l soleus sore but nothing major
theory: cramps that get stretched/torn
typical day
5+ hrs driving, couple hrs with sasha then doing analysis and exp report til 12:15am
Wednesday Dec 16, 2015 #
Note
slept:8.0 weight:198.4lbs
Running 17:30 [3] 2.1 mi (8:20 / mi)
(injured) shoes: Brooks Launch 3
home tready
super easy wup then 8'15
felt twinge in Left lower calf, central. soleus. stopped immediately.
glad I was home on the tready! weird.
In the past I would be mad. Not anymore.
I am no longer subject to disapointment, wrt random leg muscle tweaks while
jogging.
super easy wup then 8'15
felt twinge in Left lower calf, central. soleus. stopped immediately.
glad I was home on the tready! weird.
In the past I would be mad. Not anymore.
I am no longer subject to disapointment, wrt random leg muscle tweaks while
jogging.
Strength Training 45:00 [3]
shoes: Inov8 Olympic Lifting Shoes
garage
Squat-Dumbbell Bench Press-Pullups (5 after each set)
Back Squat
find starting point for new squat program. Humble Pie!
warmup 95x5
5-5-3-2-2-1-1
135x5
155x5
175x3
185x2
205x2
215x1
215x1
Bench
40s x15, 50s x10-10-10-10-10-20
Pullups
10 sets of 5 slow negatives
last four sets hands together grip
+ sh press bar x 20
Squat-Dumbbell Bench Press-Pullups (5 after each set)
Back Squat
find starting point for new squat program. Humble Pie!
warmup 95x5
5-5-3-2-2-1-1
135x5
155x5
175x3
185x2
205x2
215x1
215x1
Bench
40s x15, 50s x10-10-10-10-10-20
Pullups
10 sets of 5 slow negatives
last four sets hands together grip
+ sh press bar x 20