_tim's Log

Deads: 275, 305, 315, 335, 345 x 2
Vibrams and chalk. Last two sets were done with mixed grip - all other sets DOH grip.

Leg Rapers: 155, 185 x 10

Shrugs: 245, 265 x 10

Pullups (with turning handles): BW x 5, 3, 2

PD (NG): 117.5, 137.5 x 10

Back Hyper: BW x 10, 10
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Medicine Ball Exchange: 10lbs x 10(2), 5(2)

Seated DB Curl: 45 x 10; 50 x 5

No need for a complex today - left it all in the gym.
 
OHP: 115, 135, 155 x 2; 165 x 1
Very happy with the progress.

DB Press: 60, 70, 75 x 10
Last set clustered 8-2.

Kroc Rows: 75 x 25

Dips: BW + 20 x 10, 4; BW x 2

Cable Row: 130 x 10; 150 x 5; 170 x 1
Nothing more than a means to push my lats and bi's.

Machine Rear Delt: 35, 40 x 10

BB Rollout: 95 x 5, 4, 2
Man these are tough - wanted to given them a go in a non-complex context.

OHS: 45 x 4; 95 x 2, 3
Form work - the second set really helped me to solidify my starting point for the lift.

No need for a complex today - likely would have hurt myself do to fatigue.
 
Yep Tot - in 2011. I'm looking at doing a Spartan Sprint either later this year or next; gotta get a few months of running in before another race of any kind.

You thinking of doing it?
 
It's a nice entry-level obstacle course to get a feel for what the whole scene is like. Plus - they play up the whole warrior theme with the post-race festivities. It's a good time but not necessarily a massive challenge to get through; it's more a time test. I totally recommend doing one to see what it's all about - in particular the massive turkey legs and the huge beers.
 
Squats: 185, 205, 225, 245 x 10
Last set clustered 7-3. Vibrams were the sole equipment used; all reps ATG.

GM: 155 x 10

Shrug: 265 x 10, 10
DOH grip + chalk all reps.

WGPD: 125, 137.5 x 10
Grip was almost too wide - pull was very much felt in the chest and not as much in the lats.

Medicine Ball Exchange: 10lbs/4.5kgs x 10(2)
Core was hit crazy hard in the squat sets - very difficult getting through these today.

Seated DB Curl: 50 x 10, 5

No time for a complex today. Gotta get a couple of 'em in this week some how.
 
Bench: 135, 155, 175, 195 x 10; 205 x 6
Through the 195 set - no clusters, no spotter assist. That represents a +20 as compared to the last round of 10's for bench. The 205 set was spotter assisted; 6 reps were clean and a 7th was heavily spotter assisted. Granted - 195 for 10 is far from impressive, but I'm quite happy with this.

Kroc Rows: 80 x 25

F/B Press: 85 x 10

Cable Row: 25, 137.5 x 10

Cable Pushdown (pronated grip/flat bar): 105, 125, 137.5 x 10

Complex 95lbs:
Roman Deads x 8
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Hang Clean/Jerk x 8
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BB Rollout x 8

1 round was very much enough. Happy with the session today.
 
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Deads: 185, 225, 255, 275, 305 x 6
Vibrams, chalk, DOH grip. The 305 was +30 as compared to the last deadlift 6's.

Leg Rapers: 175 x 10, 10
Both sets clustered - the first 8-2, the second 7-3. Deads emptied much of the tank and really taxed my lower body in the process.

Shrugs: 275 x 10, 10

NG Chins: BW x 5, 4, 2.5 + SH

WGPD: 25 x 7
Wanted to hit the lats with volume - but they proved to be fairly smoked.

Back Hypers: BW x 12, 12

Medicine Ball Exchangers: 10 x 10(2), 4(2)

Seated DB Curl: 55 x 5, 2
No expectations at all for these - just wanted to up the load and see what I could do.

All in all - happy with the work this week. Likely resting now till Monday.
 
Been a crazy week - but got this one in tonight.

OHP: 115 x 6; 125 x 6, 6; 135 x 3
Last test of OHP 6's yielded a clustered 125 set - none of the sets today were clustered.

DB Press: 65, 75 x 10
Triceps were quite fatigued.

Kroc Rows: 85 x 25

Dips: BW+20 x 10, 4; BW x 2

Cable Row: 150 x 10; 170 x 3

Rear Delt Cable Fly: 30 x 10, 5
Picture a cable cross but completely backwards; cables started from the down position and cables were crossed throughout the movement.

Here, I did bar hang snatch and OHS work, with the last 3 reps being hang snatch into OHS reps. My flexibility is increasing for the OHS movement - and there was just enough full body work to call it a light complex. Success for what was intended; there is a complex I want to attempt with both movements in the series.

Medicine Ball Exchange/Twist: 10 x 5(2), 5(2)
After the exchanges, I sat in a V position and twisted the ball from side to side. So - 5 reps involving 2 movements, twice.
 
Late-ish one.

Squats: 245, 275, 295, 305 x 2
Vibrams. I'm starting to think about knee sleeves as a precautionary measure as things continue. Anybody have any suggestions based on personal experience?

GM: 165 x 10, 10

Shrugs: 285 x 10, 10

NG Chin: BW x 6, 4, 3
Checked BW at WO time - 213 on the nose.

Bench Abs: 135 x 10(3), 10(3)
The valiant return. Expected to be hard and it was indeed tough.

WGPD: 130 x 10; 145 x 6

Cable Curl (straight bar): 110 x 15; 125 x 5

Hoping to be back on track this week.
 
I like knee sleeves but the ones I got (Tommy Kono knee sleeves) tear my leg hair out by the handful with each use. Maybe wraps would be better.
 
Thanks Lol! I took a look at em and will see if I can find them in the states.

Today...
Bench: 205, 225, 235, 245, 255 x 2
The 255 set had one completely unassisted and one slightly assisted rep - so in truth, though 2 reps were done, only 1 truly counted. Regardless, the 245 set is 40 pounds heavier than my last test. That I am quite happy with. Pushups were done both as a warmup and a cool down exercise - figured I'd give that a go based on a blog post I read that I cannot currently find.

Kroc Rows: 90 x 25
RPE 10.5 - 25th rep on both arms was a huge struggle and my biceps were destroyed by the end of the set. Made sense to then do the following as a hypothesis....

DB Row: 105 x 5
So I asked Kroc himself via Twitter as to whether or not he ever did heavy low rep sets after a high rep set. He hasn't responded, so I took it upon myself to give it a go. My back felt different than it ever has - ever - after the heavier work. For both these reps and the Kroc sets - chalk only, non-hook grip. Raw baby raw!

F/B Press: 45, 85 x 10

Cable Row: 130 x 10; 150 x 6

Rope Pushdown: 90, 110 x 10

No time nor energy for a complex today.
 
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Thanks NT - truly appreciated.

Deads: 185, 225, 255, 275 x 10
Chalk. The 275 set may have been a PR for 10's - not sure. Regardless - it was a true fight with King Deadlift. DOH grip throughout.

Leg Rapers: 155 x 10, 175 x 8
175 set clustered 7-1; lower body was pretty well spent after the deadlifts.

WGPU: BW x 7, 3, 3

Medicine Ball Exchangers: 10 x 10(3)

NGPD: 130 x 10; 145 x 5

Happy with the workout week - likely resuming on Monday.
 
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