Things I thought I should put on the internet
Good day today.
Warmup
Modified Agile 8, finding collars
Box Squat
2×6 @ 45
95×2
135×2
185×2
225×2
225+2chain x 2
245+2chain x 2
8×2 @ 265+2chain. Really felt good today. Fast. about a minute between sets.
275+2chain x 1
315+2chain x 1
335+2chain x 1
Deadlift
135×3
225×1
6×1 @ 295 about 30 seconds between sets
45 degree hypers
2×15
Side Bends
2×10 @ 45
Reverse hypers
2×8 @ 140
Had to get this one in early, as we both have busy days today. I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.
Warm Up
Stretching, mobility, putting on my shoes
Box Squat
2×5 @ 45
95×3
135×2
185×2
225×2
245+1chain x 2
8×2 @ 255+2chain. One minute between sets, felt fast and strong. Didn’t work up, because I was pressed for time.
Deadlift
135×3
225×1
8×1 @ 285. About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.
45 degree hypers
2×10
Side Bends
2×10
Had to quit there. Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.
Box Squat
45×3
95×2
2×2 @ 135
185×2
225×2
225+1 set chainx2
8×2 @ 245 + 2 set chain (80 lbs)
275+2ch x 1
Knee bothered me on that single, so that was it
Deadlift
135×3
225×1
8×1 @ 275 30 seconds rest between singles
315×1
365×1
45 degree hyper
3×12
Side bends
3×8 @ 45
Moved tomorrow’s scheduled training to today; I’m avoiding the madness that comes with resolutions at the beginning of the year, so where possible I’m not training on weekends.
Box Squat
45×5
95×2
2×2 @ 135
185×2
225×2
8×2 @ 275. Less than a minute between sets. Speed felt a little off today.
Deadlift (sumo)
135×3
225×1
8×1 @ 295, 30 seconds between singles. Felt pretty good.
Pull thru
3×10 @ 150
Pull down abs
3×10 @ 150
That was it. Feeling a little run down, like I’m getting sick. Don’t have time for that.
Solid day.
Box Squat
2×5 @ 45
135×2
185×2
225×2
245×2
8×2 @ 255, less than a minute between sets. Felt fast and light.
275×1
315×1
335×1
355×1
365×1
385×1
Deadlift (sumo)
135×3
225×1
8×1 @ 275, 30 seconds between sets
Pullthru superset with Pull Down Abs
2×12 @ 150
Reverse Hypers
2×8 @ 90
This is usually the hardest day of the three week wave.
Box Squat
2×5 @ 45
95×3
135×2
135+1chain x 2
135+2chain x 2
185+2chain x 2
225+2chain x 2
8×2 @ 275+2chain One minute rests.
315+2chain x 1
335+2chain x 1
355+2chain x 1
365+2chain x 1
All of these were fast. Each set of chains is about completely unloaded at the bottom, and about 30-40 pounds at the top (each chain is 20 pounds, but there’s some chain on the floor at the top). So the last set was somewhere around 425-445 at the top.
Deadlift
135×3
225×1
6×1 @ 315
Felt heavy, but pretty fast.
Pull thru
3×8 @ 150
Reverse Hyper
3×8 @ 110
Side Bend
3×12 @ 45
Hammer Strength Shrug
315×15
2×8 @ 405
Warm up
Putting on my squat briefs, then tying my shoes.
Box Squat
2×5 @ 45
95×2
135×2
135+1chain x 2
135+2chain x 2
185+2chain x 2
225+2chain x 2
8×2 @ 255+2ch, one minute rests.
Added a second set of chains this week, I thought a little more contrast would be OK, and my speed felt the same as last week.
Deadlift
135×3
225×1
6×1 @ 295, 30 second rests.
Reverse Hypers
100×10,8,8
Side Bends
3×12 @ 45
Shrugs
2×15 @ 315.
Another really good day.
Box Squat
2×5@45
95×2
135×2
135+1chain x 2 (1 set of chains on each side adds a little less than 40# at the top, and nearly deloads at the bottom)
185+1chain x 2
225+1chain x 2
8×2 @ 235+1chain. 1 minute rests.
275+1chain x 1
315+1chain x 1
335+1chain x 1
345+1chain x 3 (!!) (I think this is a PR)
Speed was great, even the triple at 345 was fast. I felt like I could squat anything I wanted today.
Deadlift
135×3
225×1
8×1 @ 275, 30 seconds rest
Again, good speed, felt great.
Reverse Hyper
3×8 @ 90
Side Bends
3×12 @ 45
Hammer Strength Shrugs
225×20
2×12 @ 315
Box Squat
2×3 @ 45
2×2 @ 95
2×2 @ 135
185×2
225×1
8×2 @ 245, one minute rests
275×1
315×1
325×1
335×1
Deadlift
135×3
225×1
6×1 @ 285, 30 seconds rest
45 Degree hyper
3×15
Incline Situp
3×10
Hammer Strength Shrug
135×15
225×15
2×12 @ 315
Box Squat
2×2@45
2×2@95
2×2@135
185×2
8×2 @ 225, about a minute between sets. Need to work on cues and form correction, I was a mess today
Deadlift
135×3
225×1
6×1 @ 275, 30 sec rest. Not bad
45 degree hypers
3×10
Incline situp
3×10
Hammer Strength Shrugs
135×15
225×15
3×10 @ 315
Windy Recycling Day 