chairohkey

05-01-2018

Incline BP: 225x5x5

Squat: 315x5x5

Chins: BWx5x20

Dips: BWx10x10

Starting my fourth week of a setup inspired by Wendler's BTM template. Day one of the week calls for 100 chins and 100-200 dips. I can only manage 100 dips before my shoulder decide to explode. Chins are a little easier as a break them out over 20 sets of 5, supper-setting them with the rest of the lifts. I don't think this is the best program but its the one I'm doing and just need to ride it out and stop with the program ADD.

Haven't been here in a while. Gainsdalf mentioned in a FB group that he was back to lifting and posting here regularly so I figured I'd join. Missed this place.

A LOT has changed since I was last here regularly. 2017 was a rough one personally but I made it through and I am in a really good place now. I started lifting again semi regularly about five weeks ago and just finished up my third week of Wendler's Building the Monolith 5/3/1 template. I'm also back to training BJJ pretty regularly as well. So my fitness goals are still pretty much the same, lift 3x/week, BJJ 2x/week, and walk Ozzy 1 mile per day.

Damn son! Strong work.

Woke up late and sore on Saturday so I skipped the gym and went to bjj instead for open mat. Got to hang a bit with the host of my favorite guilty pleasure, MTV's The Challenge, TJ Lavin. Cool and humble dude with legit grappling.

Gym this morning:

Bench: 240x5x3

Squat: 305x5x3

Other notes: Its been rainy all weekend so the dog walking has been difficult. My boy hates the water. I finished Sneaky Pete. It did not disapoint. Oh and I filed my taxes last night. 

Yep. I'm only four episodes deep but I'm all in. Hopefully the payoff will be better than an 8 hour infomercial for interpretive dance Netflix's OA felt like.

Gym again this morning

• Press:170x5x2, 170x8
• Deadlift: 395x5x3
• Curls: 75x a lot

Figured I'd ARMAP my last press set out of frustration with my right shoulder. I'm not a smart man.

A bunch of us are planning on the Pan Ams in March so tournament prep begins with tonight's class. I'm expecting a whole lot of cardio and takedown drills incoming.

In other news I found my new binge worthy show, Sneaky Pete on Amazon.

20 hours ago, AugustaAdaByron said:

I was disappointed by the first episode of Sherlock too. I actually fell asleep while watching it.

I found the second one better although half-predictable.

An extra comment in the spoiler, just in case.

  Reveal hidden contents

 

Definitely not the end and not the part about what Mary had exactly said in the tape though.

 

 

 

 

 

I haven't watched the third one yet.

Second episode was easily the best. I hope the rumors of a secret fourth episode are true because it'd be a shame to end on that steaming pile they called a finale.

Made it to BJJ last night. We had belt and stripe promotions so technique was cut short to save time to roll. It was nice seeing a buch of my teammates level up especially those who've put years into their journeys.

Gym this morning:

Bench Press: 235x5x3

Squats: 285x5x3

Having some right elbow issues. Definitely from BJJ. Armbarred one too many times. So i've had to close grip my bench and high bar my squats. Speaking of squats the weight still feels really light i probably started too low so I might start making 15-20# jumps.

Made it to the gym Saturday morning.

Front Squat: 225x5x3

Incline Bench:225x5x3

Chin-up: BWx3x10

Wasn't doing anything Friday night so I made it to open mat. Bad idea. Rolling for the third consecutive day is hell.

3/3 for puppy walks this weekend.

Other things of note over the weekend: I was somewhat disappointed in S4 of Sherlock. I will always be a fan of BJ Penn but that was rough to watch. Chicken breast slow cooked in salsa verde makes for excellent nachos.

1 hour ago, miss_marissa said:

If the iron could talk, I'm sure it would tell you that it missed you.

It does talk. It whispers "Forever small. Forever weak." sweetly in my ear.

So went to BJJ last night. We worked on the lockdown. Even though I consider bottom half guard part of my "A game" I really never use lockdown that much so it was nice ironing out some of the details. Live rolls were meh. Sometimes you're the hammer sometimes you're the nail. I was the nail.

Afterwards I took the pup on a walk. Night walks take forever as he's way more interested in smells. Our mile and a half stroll took about an hour. 

When we got home I was super sore so I smoked a little too much, got a little too high (legal in NV yay!), and stayed up a way too late binging on New Girl. Needless to say it was a struggle making it to the gym this morning but I did the damn deed.

Press: 165x5x3

Deadlift: 375x5x3

Mid week update:

Went to BJJ on Monday. Worked on triangle choke transitions from closed guard and a little omoplata action. Live rolls went well though I've got a little gi burn on my face. Didn't go last night as its no gi or pj free as my wife likes to call it.

Lifted yesterday morning. Going to take it nice and slow running a simple 3x5 LP to start.

• Bench: 225x5x3
• Squat: 275x5x3
• Chins: BWx3x10

Even though its windy as hell out here still took the pup on his walks. Pretty uneventful except for the blown over neighborhood garbage cans Ozzie mistook as threats and tried to eliminate.

Its a new year and no better time to pick up the iron again after a extended absence. So we're going to keep it simple this go around.

Goals

1. Lift 3x a week.
2. Train BJJ 2x minimum a week.
3. Walk Ozzy 1 mile minimum a day.

Sup Skwaatcakes. Can I join you on the lost gains train?

Flex in a real gym following a real program? Color me intrigued.

4 hours ago, Flex Luthor said:

Total was 1160 weighing in at 187 for about 340 in wilks iirc.

Still not a man I see. Thirteen more pounds to go.

43 minutes ago, SpecialSundae said:

So it's my first day back to the grind after a proper week of rest following the British Classic. It's not exactly the Camp NF Powerlifting Championships, but I still managed to take fourth in the 63s for the third year in a row.

Hahaha! Forget the IPF Worlds. Camp NF PL Championships is where its at.

2 hours ago, Sam Ashen said:

He won the PL competition!

Details? What was your total and wilks Flex?

2016-02-05 06:00
Duration: 45 mins

Squat

• 418 lbs x 1 reps
• 468 lbs x 1 reps
• 418 lbs x 2 reps

Comments: Duffalo Bar - 58 lb

Bench Press

• 275 lbs x 1 reps
• 315 lbs x 1 reps
• 275 lbs x 5 reps

Having some shoulder issues again. Things were really aggravated after Fri's lifting. Not sure what's going on but needed 5mg of Percocet the past two nights just to sleep through the night.

2016-02-04 06:00

Duration: 45 mins

Squat

• 405 lbs x 1 reps
• 455 lbs x 1 reps
• 405 lbs x 3 reps

Incline Bench Press

• 275 lbs x 3 reps
• 225 lbs x 10 reps

• 6 reps
• 5 reps
• 4 reps

• 85 lbs x 8 reps
• 85 lbs x 6 reps
• 85 lbs x 6 reps

This mini is copied word for word from Gainsdalf who borrowed it from the two Seth did back in early 2013.  Since, I was called out for not citing my sources last time, so make sure you read it in Gainsdalf's voice.  

Seth...I remember that guy. What ever happened to him? Oh that's right he started CrossFit and met a girl. RIP Panda.

Just to add my HSPU and OHP data point, last fall I hit 3 HSPU off parallettes at about 235 lbs BW and had a 225 lb OHP max at the time.

2016-02-03 06:00
Duration: 45 mins

Paused Squat

• 405 lbs x 1 reps
• 435 lbs x 1 reps

Comments: Had really bad gas but it turned out to be a plus. Had to stay rigid in the hole to keep one from sneaking out.

Overhead Press

• 185 lbs x 3 reps
• 205 lbs x 1 reps
• 225 lbs x 1 reps
• 185 lbs x 5 reps

Chin-Up

• 5 reps
• 5 reps
• 4 reps

SED isn't a choice, its a lifestyle, and its not for everyone.

Not a Spinal Tap fan I see.

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As a life long wrestler and part time powerlifter let me know if you need any singlet stuffing tips. A sock? A roll of quarters? A cucumber wrapped in tinfoil? The choices can be overwhelming.

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