Author Topic: BLKs Training Journal  (Read 60985 times)

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1470 on: September 23, 2017, 06:03:45 PM »
GHR (orange-mini band assist) - 3 x 12
Paused Bench Press
   220 x 5
   220 x 5
   220 x 5
   220 x 7 (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


Things felt heavy today.  Shoulder ached for bench press.  Side hurt on deadlifts.  Hip bothered me a little on the squats.  One more week then I get to take a scheduled deload.  When I run the program again, I'm swapping the heavy deadlift and bench days around to space DLs further from the squats.  This is basically W4D3 of a 6 week run with the 6th being the deload.

Morning weight: 189

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1471 on: September 24, 2017, 08:35:29 AM »
Another beauty session! Strong work all around, especially when feeling banged up. I felt about the same lastnight, shoulder, hip flexors, low back..  all felt like shit
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1472 on: September 24, 2017, 12:28:31 PM »
GHR (orange-mini assist)
   4 x 8
Giant Set - 5 rounds
   NG Pullups (orange-mini band assist) - x8
   OHP - 105 x 8
   Ab wheel - x10
Giant Set - 5 rounds
   BOR - 165 x 8
   CGBP - 165 x 8
   Standing Crunch w/ gray band - x12
Superset - 3 rounds
   Hammer curls - 30 x 15
   Skullcrushers - 70 x 15

Morning weight: 189.4  Sodium has been high this weekend, so not concerned.  I know it'll drop once I get back to a consistent diet Monday.

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1473 on: September 26, 2017, 05:25:08 PM »
GHR - 8 x 3
Lowbar Squat
   310 x 5
   310 x 5
   310 x 5
   310 x 8 - AMCRAP  :-[  Wanted 12 so bad but stuff felt heavy from the git go.
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


Morning weight: 188.0
« Last Edit: September 26, 2017, 06:01:05 PM by BLK00TJ »

Online piperdown

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Re: BLKs Training Journal
« Reply #1474 on: September 26, 2017, 05:59:59 PM »
Solid lifting sessions Ron!
Sounds like you need a deload and an Oktoberfest

I've been drinking yours for you  ;D
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 #1475 on: September 26, 2017, 06:06:30 PM »
Solid lifting sessions Ron!
Sounds like you need a deload and an Oktoberfest

I've been drinking yours for you  ;D

Scheduled reload is next week. I'll be able to measure progress since I'll see the same weights on the way back up.

No Oktoberfest yet. My wife drank 2 nights last weekend but I am disciplined. It'll be worth it. I have probably 6 more weeks to go tops.  Once I get to 180 I'll hold for a while and see if I can lean to 170 after the holidays. I think I'll be more competitive at 165 for records.

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1476 on: September 28, 2017, 05:50:57 PM »
damn auto correct.  Just noticed my phone corrected deload to reload.


GHR - 5 x 5
Conventional Deadlift
   320 x 5
   320 x 5
   320 x 5
   320 x 10 - AMCRAP and they are getting tougher.  First 5 felt strong but I fatigued fast after that.
SSB Squat
   200 x 8
   200 x 8
   200 x 8
   200 x 8
Paused Bench - EMOM
   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 rounds
   DB Rows - 65 x 15
   Fallouts - x15

Morning weight: 187.6
« Last Edit: September 28, 2017, 05:54:32 PM by BLK00TJ »

Online piperdown

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Re: BLKs Training Journal
« Reply #1477 on: September 28, 2017, 09:51:00 PM »
^^^
I know you're used to this but I simply cannot fathom doing deads, then squats, then bench  :o But....it must be working as your numbers are certainly climbing.

You're not missing much. The Oktoberfest beers this year aren't that great. Says a lot when Sam Adams is the best of the bunch.
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 #1478 on: September 30, 2017, 02:38:01 PM »
^^^
I know you're used to this but I simply cannot fathom doing deads, then squats, then bench  :o But....it must be working as your numbers are certainly climbing.

You're not missing much. The Oktoberfest beers this year aren't that great. Says a lot when Sam Adams is the best of the bunch.

Hoping to hit my goal before octoberfest is all gone.  If it is, there's always winter lager which is good too. :P

GHR - 3 x 12
Paused Bench Press
   220 x 5
   220 x 5
   220 x 5
   220 x 7 - AMCRAP (same as last week, but at least it's not going backwards)
Conventional Deadlift (TnG)
   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 rounds
   Pullups - x7
   GHR Situps - x10

Morning weight:  186.4

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1479 on: October 01, 2017, 01:15:03 PM »
Giant Set - 5 rounds
   Wide-grip Pullups  - 10 x 3 (last two sets were NG pullups as the wide-grips give my shoulders a lot of pain)
   OHP - 125 x 3
   Ab wheel - x10
Giant Set - 5 rounds
   BOR - 185 x 4
   CGBP - 185 x 4
   GHR situps - x10
Superset - 3 rounds
   Hammer curls - 40 x 8
   Skullcrushers - 80 x 8

Morning weight: 186.4

Weight is awesome considering we celebrated our 12th wedding anniversary last night.  I fasted until dinner knowing it would be high calorie (I got NY sirloin and a crabcake that was delicious with a side of roasted potatoes.  I even broke down and had a few Octoberfests.  Back on the plan today though. getting ready to eat some unfertilized chickens.

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1480 on: October 01, 2017, 10:59:21 PM »
Awesome workouts and great job on the scale! Seem to be holding strength perfectly!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1481 on: October 03, 2017, 07:56:46 PM »
DELOAD WEEK

Superset - 8 rounds
   GHR - x3
   Wide-grip Pullups - x3
Lowbar Squat
   280 x 5
   280 x 5
   280 x 5
Conventional Deadlift
   245 x 8
   245 x 8
   245 x 8
Paused Bench - EMOM
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
Superset - 3 rds
   BOR - 165 x 8
   Ab Wheel - x10

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1482 on: October 05, 2017, 05:29:27 PM »
Yesterday's Sled Work

140lb - 100ft pull / 100ft push / 200ft walk/rest, 7 rounds

Today's Deloaded work
Superset - 8 rounds
   GHR - x3
   Wide-grip Pullups - x3
Paused Bench Press
   200 x 5
   200 x 5
   200 x 5
SSB Squat
   200 x 8
   200 x 8
   200 x 8
Conventional Deadlift - EMOM
   285 x 3
   285 x 3
   285 x 3
   285 x 3
   285 x 3


Morning Weight:  187

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1483 on: October 05, 2017, 06:44:12 PM »
Deload sessions are still pretty great work Ron! Scale is looking good too!
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Online piperdown

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Re: BLKs Training Journal
« Reply #1484 on: October 05, 2017, 10:19:09 PM »
Wish my deload weights were that amount  :-[

Mine's more like 1/2 of that....
Eric

Pork belly body......

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