Training Log Archive: RASPUTINIn the 7 days ending Feb 7, 2016:
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Sunday Feb 7, 2016 #
Note
slept:10.0 weight:205lbs (sick)
after sleeping ~14hrs friday night and lying in bed all day yesterday, sleep was spotty. woke up constantly but feeling better today.
.
ate one meal today, 11:30.
.
ate one meal today, 11:30.
Range 30:00 [3]
Saturday Feb 6, 2016 #
Note
slept:13.0 (sick)
fighting something.
n bed all day. no food. just water and nuun.
n bed all day. no food. just water and nuun.
Friday Feb 5, 2016 #
Note
slept:8.5
L SI: wrecked. more roling and lax ball needed. r side fresh, like zero soreness. need to look at lever lengths, maybe favoring L side
Notable: shoulders feel fresh! chest not too sore either. breakthrough.
Notable: shoulders feel fresh! chest not too sore either. breakthrough.
Thursday Feb 4, 2016 #
Note
slept:8.0 weight:206.5lbs
feeling good, no niggles
Strength Training 1:00:00 [3]
(injured)
Garage. Cold! low 40s
warmup: jrope, 45DL, single leg kb dl.
Deadlift
Warmup: Deadlift 135x10, 185x5, 225x3, 275x2, 315x1
alt with bbell shrug 135x10, 185x10
dbell curl 25x10,
Main: 325x5, 325x5, 325x5.
err on safe side. L low back above SI A bit sore, up left lb to lat, same place slightly sore last week. no mas.
let's space heavier DL workouts by min 7-10 days now.
warmup: jrope, 45DL, single leg kb dl.
Deadlift
Warmup: Deadlift 135x10, 185x5, 225x3, 275x2, 315x1
alt with bbell shrug 135x10, 185x10
dbell curl 25x10,
Main: 325x5, 325x5, 325x5.
err on safe side. L low back above SI A bit sore, up left lb to lat, same place slightly sore last week. no mas.
let's space heavier DL workouts by min 7-10 days now.
10 PM
Mobility 10:00 [3]
rumble roller al low back
Wednesday Feb 3, 2016 #
6 AM
Note
slept:8.0 weight:204lbs
10:00-6:00
7 PM
Strength Training 1:30:00 [3]
Garage
wup arm circles etc.
Flat Bench press
Warmup: 45x15, 95x10, 135x5, 185x3, 205x4.
Main: 5x5: 225
back in business! alright!
up 10lbs from last Thurs, 20lbs from 2 wks ago.
max reps bench press 185: 15 reps. maybe ties PR.
short rest, 135x10.
Pullups. dead hang as always.
12-12-12-15-12-10
Progress. Stronger.
could do sets forever but need to respect shoulder.
acc:
calf raise slow neg after each working set: 40-40-40-40
wup arm circles etc.
Flat Bench press
Warmup: 45x15, 95x10, 135x5, 185x3, 205x4.
Main: 5x5: 225
back in business! alright!
up 10lbs from last Thurs, 20lbs from 2 wks ago.
max reps bench press 185: 15 reps. maybe ties PR.
short rest, 135x10.
Pullups. dead hang as always.
12-12-12-15-12-10
Progress. Stronger.
could do sets forever but need to respect shoulder.
acc:
calf raise slow neg after each working set: 40-40-40-40
Tuesday Feb 2, 2016 #
Note
slept:8.0 weight:206lbs (rest day)
new Mon-Fri normal! Alla back to work. Sasha daycare.
up at 6 with girls.
prep baby for daycare. they're out the door at 6:40, baby at day care by
7, scramble out door to work.
Mrs to work by 9am nightmare commute. PM: get sasha at 5:30-5:45, home by 6 or 6:30 if grocery stop. hang out til 7 when mrs gets home. or sasha prep for bed routine 7:30-8.
Workout window 5-6am or 8-9pm. Still prioritizing sleep 8hr target.
up at 6 with girls.
prep baby for daycare. they're out the door at 6:40, baby at day care by
7, scramble out door to work.
Mrs to work by 9am nightmare commute. PM: get sasha at 5:30-5:45, home by 6 or 6:30 if grocery stop. hang out til 7 when mrs gets home. or sasha prep for bed routine 7:30-8.
Workout window 5-6am or 8-9pm. Still prioritizing sleep 8hr target.
Monday Feb 1, 2016 #
Note
slept:8.0
remarkably not sore in low back after deadlifts.
lateral distal hammies tight near tendon. huge progress!
lateral distal hammies tight near tendon. huge progress!
Strength Training 1:30:00 [5]
shoes: Inov8 Olympic Lifting Shoes
garage
w: jrope, air squat, goblet, wall squat, box step downs.
Back Squat
warmup: 45, 95x10, 135, 165x5, 185x3
main: 5x5 @ 205
+ 155x10.
DBC: 10x 25-30-35-40
DB Curls F: 25sx15, 35x10, 40x10, 50sx10, 40x10
seated barbell forearm curls. x50, 40, reverse x10
bbbcx10 immediately after super pump
* tweaked ring or pinkie tendon in palm of lef hand today opening a door while carrying a ton of stuff. felt, maybe heard, a Pop. Good times! def can't make a strong fist w 4th/5th
w: jrope, air squat, goblet, wall squat, box step downs.
Back Squat
warmup: 45, 95x10, 135, 165x5, 185x3
main: 5x5 @ 205
+ 155x10.
DBC: 10x 25-30-35-40
DB Curls F: 25sx15, 35x10, 40x10, 50sx10, 40x10
seated barbell forearm curls. x50, 40, reverse x10
bbbcx10 immediately after super pump
* tweaked ring or pinkie tendon in palm of lef hand today opening a door while carrying a ton of stuff. felt, maybe heard, a Pop. Good times! def can't make a strong fist w 4th/5th