Author Topic: BLKs Training Journal  (Read 64876 times)

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1455 on: September 11, 2017, 09:02:51 AM »
Awesome session Ron, how much do you have to drop to hit 180? Good luck, should be pretty easy for you with your work ethic I would imagine!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1456 on: September 11, 2017, 08:50:14 PM »
Awesome session Ron, how much do you have to drop to hit 180? Good luck, should be pretty easy for you with your work ethic I would imagine!

I have 12 to go.  My work ethic in the weight room surpasses my work ethic with diet  :o

and I like beer.  Octoberfest is out now and my wife picks this week to start.  :'(

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1457 on: September 12, 2017, 05:24:01 PM »
GHR - 8 x 3
Lowbar Squat
   290 x 5
   290 x 5
   290 x 5
   290 x 12 - AMCRAP (I was not going to put that bar back until I got 12 fucking reps)
TnG Bench
   170 x 8
   170 x 8
   170 x 8
   170 x 8
Conventional Deadlift - EMOM
   280 x 8 x 3
Superset - 3 rds
   BOR - 155 x 10
   Ab Wheel - x10


weight holding at 192.4.  I feel lighter, but the scale ain't showing it yet.

Online piperdown

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Re: BLKs Training Journal
« Reply #1458 on: September 12, 2017, 06:14:39 PM »
Helluva great attitude about wanting and getting 12 reps!

Oh, Oktoberfest is some of the best and tastiest beer out there....mmmmmmm 
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 #1459 on: September 13, 2017, 05:49:33 PM »
Helluva great attitude about wanting and getting 12 reps!

Oh, Oktoberfest is some of the best and tastiest beer out there....mmmmmmm

Want some bad too. My current keg is dry so I need a replacement.

Today's sled work was rough. I'm either drained from yesterday's AMCRAP set or the misty rain made the sled stick to asphalt more. It felt like I was pulling and pushing it through peanut butter. Chunky style.

140lbs - 100ft rope pull / 100ft push / 300ft walk/rest
105lbs - 100ft rope pull / 100ft push / 300ft walk/rest
70lbs - 100ft rope pull / 100ft push / 300ft walk/rest
35lbs - 100ft rope pull / 100ft push / 300ft walk/rest
35lbs - 100ft rope pull / 100ft push / 300ft walk/rest

Morning weight 191.2

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1460 on: September 14, 2017, 05:40:58 PM »
GHR - 5 x 5
Conventional Deadlift
   300 x 5
   300 x 5
   300 x 5
   300 x 10 (AMCRAP)
SSB Squats
   190 x 8
   190 x 8
   190 x 8
   190 x 8
Paused Bench
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
Superset - 3 rds
   DB Rows
      65 x 12
   Fallouts
      x12

I think 10 reps is my limit for deadlifts.  1st rep was fast but each one after that slowed.  Back was burning and by 10th I couldn't feel position.


Morning weight 190.2
« Last Edit: September 14, 2017, 06:23:57 PM by BLK00TJ »

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1461 on: September 14, 2017, 10:23:48 PM »
Huge volume Ron! Looked like a killer workout!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1462 on: September 16, 2017, 04:00:24 PM »
Thanks, Shawn.

GHR (orange-mini band assist) - 3 x 12
Paused Bench Press
   215 x 5
   215 x 5
   215 x 5
   215 x 8 (AMCRAP) :'(
Conventional Deadlift
   240 x 8
   240 x 8
   240 x 8
   240 x 8
Lowbar Squat - EMOM
   270 x 3
   270 x 3
   270 x 3
   270 x 3
   270 x 3
   270 x 3
   270 x 3
   270 x 3
Superset - 3 rnds
   Pullups - x6
   Planks - :30

My bench has gotten worse while my squat and deadlift seem to be getting better.  I'm going to add Sunday's workout back starting tomorrow to keep the volume up for upper body.

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1463 on: September 17, 2017, 12:25:58 PM »
Giant Set - 5 rounds
   NG Pullups (orange-mini band assist) - x8
   OHP - 95 x 8
   Ab wheel - x10
Giant Set - 5 rounds
   BOR - 165 x 6
   CGBP - 165 x 6
   Standing Crunch w/ gray band - x12
Superset - 3 rounds
   Hammer curls - 30 x 12
   Skullcrushers - 70 x 12

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1464 on: September 18, 2017, 06:12:29 PM »
Couple awesome sessions. Great work on the EMOM lowbar and giant sets!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1465 on: September 19, 2017, 05:15:58 PM »
Couple awesome sessions. Great work on the EMOM lowbar and giant sets!

Thanks Shawn.  Volume is working I think for the squat and deadlift (maybe) but I had to add a little more for bench.  We'll see over the next few weeks.

GHR - 8 x 3
Lowbar Squat
   300 x 5
   300 x 5
   300 x 5
   300 x 12 - AMCRAP up-up and away!  harder than last week, but I got them all.  I'll go for 310 next week then reset the weights back.
TnG Bench
   170 x 8
   170 x 8
   170 x 8
   170 x 8
Conventional Deadlift - EMOM
   280 x 8 x 3
Superset - 3 rds
   BOR - 155 x 12
   Ab Wheel - x12

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1466 on: September 20, 2017, 05:27:46 PM »
Yesterday's AMCRAP set


Today's Sled Torture - PWO
140lbs - 100ft push / 100ft pull / 200ft walk/rest
140lbs - 100ft push / 100ft pull / 200ft walk/rest
140lbs - 100ft push / 100ft pull / 200ft walk/rest
140lbs - 100ft push / 100ft pull / 200ft walk/rest
140lbs - 100ft push / 100ft pull / 200ft walk/rest
105lbs - 100ft push / 100ft pull / 200ft walk/rest
105lbs - 100ft push / 100ft pull / 200ft walk/rest
70lbs - 100ft push / 100ft pull / 200ft walk/rest
70lbs - 100ft push / 100ft pull / 200ft walk/rest
70lbs - 100ft push / 100ft pull / 200ft walk/rest


Morning weight:  190 even
« Last Edit: September 20, 2017, 06:19:39 PM by BLK00TJ »

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1467 on: September 20, 2017, 09:29:22 PM »
Helluva set with 300x12! Awesome work!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1468 on: September 21, 2017, 09:06:48 PM »
GHR - 5 x 5
Conventional Deadlift
   310 x 5
   310 x 5
   310 x 5
   310 x 10 (AMCRAP)
SSB Squats
   190 x 8
   190 x 8
   190 x 8
   190 x 8
Paused Bench
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
Superset - 3 rds
   DB Rows
      65 x 12
   Fallouts
      x15

Morning weight:  188.8  Yay 180's!  Been a long time.

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1469 on: September 21, 2017, 09:49:10 PM »
Great session and grats on the 180's!!
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