Author Topic: BLKs Training Journal  (Read 60921 times)

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1410 on: August 05, 2017, 03:14:30 PM »
Paused Bench, set every 5:00
   220 x 5
   220 x 5
   220 x 5
   220 x 5
   220 x 7 (AMRAP -1)
Conventional Deadlift (TnG), :60 rest
   260 x 8
   260 x 8
   260 x 8
   260 x 8
Squat w/ 2 sets of chain, set every :45
   190 x 3 x 8 sets

Now I get to enjoy the beautiful weather we are having.  The humidity broke and it's a cozy mid-70s day with low humidity and a light breeze.  Perfect hammock weather.

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1411 on: August 06, 2017, 02:56:16 PM »
GHR w/ red band assist - 4 x 10
Superset - 5 rounds
   NG Pullup
      w/ orange mini band - x8
      w/ orange mini band - x8
      w/ orange mini band - x8
      w/ red band - x8
      w/ red band - x8
   OHP - 105 x 8
Superset - 5 rounds
   BOR - 145 x 8
   CGBP - 145 x 8
Superset - 3 rounds
   Hammer curls - 30 x 12
   Skullcrushers - 70 x 12
Sled work w/ 140lbs plates
   push 100ft downhill, row 100ft back up
   face pull 100ft downhill, harness strap pull 100ft back uphill
   push 100ft down, 100ft flat, turn around and rest-pause the 200ft back to the garage

NOTES:
I can increase weight for BOR and CGBP and increase reps for hammer curls and skullcrushers next weekend.

The slope of my driveway makes the sled work challenging as hell going up, but nearly effortless going down.  I think I'll just do it in the street from now on since it's as flat as i'm going to get without loading shit up and going for a ride.

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1412 on: August 08, 2017, 01:51:58 PM »
Still killing some crazy awesome sessions Ron! Incredible work man!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1413 on: August 08, 2017, 05:25:39 PM »
Still killing some crazy awesome sessions Ron! Incredible work man!
thanks Shawn.  Trying to just be consistent.  That's been my issue in the past.

GHR - 8 slow negatives EMOM
Squat - set every 5:00
   295 x 5
   295 x 5
   295 x 5
   295 x 5
   295 x 8 (AMRAP -1)
TnG Bench - 1:00 rest
   185 x 8
   185 x 8
   185 x 8
   185 x 8
Deadlift w/ 2 sets chains (alternate conv./sumo)
   200 x 3 x 8 sets

Offline piperdown

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Re: BLKs Training Journal
« Reply #1414 on: August 09, 2017, 07:42:49 AM »
^^ building one hell of a base with the lifting and consistency.
Your hammies had to have been worn out from GHR + Squats + DL!
Sadly, I've come to the conclusion that I'm just weak  :(  since my consistency is pretty good.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1415 on: August 09, 2017, 09:42:52 AM »
Nice squatting! Great job on the AMRAP set and the bench/GHR's and deads. Tough session
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1416 on: August 09, 2017, 04:52:48 PM »
^^ building one hell of a base with the lifting and consistency.
Your hammies had to have been worn out from GHR + Squats + DL!
Sadly, I've come to the conclusion that I'm just weak  :(  since my consistency is pretty good.

I'm getting more and more used to the GHR, but sadly I'm still unable to do one without assistance.  I feel like I'm close though.

I forget where I heard it, but it goes something like a man that trains for 10 years will always be stronger than the man who only trained for one year.  I just finished year 4, but I missed almost an entire year.

Nice squatting! Great job on the AMRAP set and the bench/GHR's and deads. Tough session
Thanks.  Funny thing is, I didn't think I would do that well for my AMRAP.  Stuff felt heavy during warmups and I told myself I should be happy to get 7 since I got 8 last week with 285.

Sled work
100ft rope pull > 100ft push w/ 70lbs - 5 rounds
100ft rope pull > 100ft push w/ 35lbs - 3 rounds
100ft rope pull > 100ft push w/ 0lbs - 2 rounds


Online ShawnJ

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Re: BLKs Training Journal
« Reply #1417 on: August 09, 2017, 07:36:35 PM »
Great job on the sled work, that shit has got to be killer!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1418 on: August 10, 2017, 05:22:44 PM »
Great job on the sled work, that shit has got to be killer!
I can't wait for it to be easy  :o

GHR (assisted w/ orange band) 5 x 6
1-1/2" Deficit Deadlift - set every 5:00
   315 x 5 (conv)
   315 x 5 (sumo)
   315 x 5 (conv)
   315 x 5 (sumo)
   315 x 5 (conv)
SSB Squat - :60 rest
   190 x 8
   190 x 8
   190 x 8
   190 x 8
Bench w/ 1 set of chains, varying grips
   145 x 3 x 9 rounds
« Last Edit: August 11, 2017, 04:00:04 PM by BLK00TJ »

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1419 on: August 11, 2017, 03:51:18 PM »
Sled work 70#

Sled pull / Sled push - 100ft ea. x5 no rest
Sled row / Sled drag - 100ft ea. x 5 no rest

quads and hams/glutes now fried
« Last Edit: August 11, 2017, 03:59:37 PM by BLK00TJ »

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1420 on: August 12, 2017, 02:43:19 PM »
GHR w/ red band assistance - x12,x12, x12, x15
Paused Bench
   225 x 5
   225 x 5
   225 x 5
   225 x 5
   225 x 7 (AMRAP -1)
Deadlift
   265 x 8
   265 x 8
   265 x 8
   265 x 8
Squat w/ 2 sets of chains
   195 x 3
   195 x 3
   195 x 3
   195 x 3
   195 x 3
   195 x 3
   195 x 3
   195 x 3


Online ShawnJ

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Re: BLKs Training Journal
« Reply #1421 on: August 13, 2017, 02:03:56 PM »
Killer work on the big 3 all in one session! Hard work bud!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1422 on: August 13, 2017, 02:57:16 PM »
GHR 8 negative singles
Superset - 5 rounds
   NG Pullup
      w/ orange mini band - x8, x8, x8, x6, x6
   OHP - 105 x 8
Superset - 5 rounds
   BOR - 155 x 8
   CGBP - 155 x 8
Superset - 3 rounds
   Hammer curls - 30 x 15
   Skullcrushers - 70 x 15
Sled work w/ 70lbs plates
  100ft rope pull / 100ft push x 6



Killer work on the big 3 all in one session! Hard work bud!


Yep, all workouts except for Sundays will have the big 3 in them.

Offline piperdown

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Re: BLKs Training Journal
« Reply #1423 on: August 14, 2017, 07:25:36 AM »
^^^ai, yi, yi! The pushing reminds me too much of football practice and pushing the sled all over the field!  :o I'm traumatized now  :(
Kidding... ;D
It does remind me of football though and that was a hard workout. Especially since coach rode on it and he was about 245.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1424 on: August 15, 2017, 05:15:11 PM »
GHR (assisted w/ orange band) x7, x7, x6, x6, x5
Squat - set every 5:00
   305 x 5
   305 x 5
   305 x 5
   305 x 8 (AMRAP -1)
TnG Bench - 1:00 rest
   190 x 8
   190 x 8
   190 x 8
   190 x 8
Deadlift w/ 2 sets chains (alternate conv./sumo)
   190 x 3 x 8 sets