View Full Version : Chickenwing

Andrew Trueblood
03-12-2009, 06:14 PM
Incline Bench Press 145# (max reps, RI= 2 minutes)
15, 15, 8/3/3/2 (rest pause)

Bent db Row 95# 3x8 (RI= 90s)

90# straight bar, supine triceps extensions 3x10 @ 90# (RI=45s)

Finisher: Short Cindy (20# weight vest) x 10 rounds; 10 minutes

Cuff series

SS Yoke Bar arrived today. Haven't been able to back squat or do good mornings effectively since I had my right shoulder surgically stabilized (lost ~30degrees of ER). So, we're on for tomorrow. Been looking forward to this for awhile.

Derek Simonds
03-12-2009, 07:34 PM
Welcome to the training log section. Looks like a solid workout. If you get a chance post some pics of the new bar.

Andrew Trueblood
03-13-2009, 08:26 PM
Thanks. Good to be here.

Power Clean (doubles, RI=90s): 155, 175, 185, 195, 205, 205 (f)

Yoke Bar Squats (RI= 120s)
175x5, 225x5, 275x5, 295x3, 305x2, 315x1
Figuring out the new equipment. Center of gravity felt like a high-bar back squat, but the bar wants to pull me forward like a front squat. Did these in my oly shoes, full range of motion.

Yoke Bar Good Mornings (RI= 90s)
185x5, x5, x5
The yoke and handles reinforce a tight back arch on these and, I shouldn't like this, but the padding made this downright comfortable.

24" box jumps

This is the catalog picture of the Yoke Bar.

George Mounce
03-13-2009, 09:20 PM
Hello and welcome!

Like the bar, good to see you have a way to progress as you heal up!

Garrett Smith
03-14-2009, 07:30 AM
What's with the chickenwing, is that a shoulder reference?

Andrew Trueblood
03-15-2009, 04:55 PM
Rowed a 5k: 19:40
--> Checking my conditioning for 20 minute events here and am a little disappointed. Held 1:55/ 500 splits for the first 2K, but had to drift down to 2:00/ 500 for the last 3.
Lungs, not legs.

Cuff/scapular circuit

Re: the thread name-- it is a shoulder reference and a theme of sorts. Been lurking for a while, but since most of my training is pretty similar to what others here do better I haven't had much to add. But I'm turning over a new leaf and trying some things to accommodate for my stiffness and make progress in my training. Thought that might be an interesting process to document publicly.

Andrew Trueblood
03-16-2009, 06:36 PM
Bench x5 (RI= 120s)
235, 235, 235
-->working linear periodization for heavy days.

Feet elevated pushups (24") on parallettes, max reps. RI= 120s
45, 25

Rope deadhang pullups (2" manilla rope over crossbar in cage), max reps, RI=120s
15, 10, 7/1/1/1(rest pause)

20# db lateral raise 5x10, RI=60s
Cuff/ Scap series

3 rounds
10 kipping pullups
20 pushups
30, 40# pulley upright rows

Andrew Trueblood
03-18-2009, 05:22 PM
Heavy gravity day. It took three sets of power cleans at light weight before the bar started moving for me.

Looked over old logs over the weekend and realized that some of my best gains in the squat and deadlift came using volume-oriented periodization. One of the best times was when I used the Hatch Squat program as posted on the Mike's Gym site. So, I think I'll give it a go again. This time, however, I'm going to alternate back squatting with good mornings. Quick lifts start each session. Squats at the core. Assistance and variety will come in the context of a finisher or short met-con at the end of the session.

Burg w/u

Power Clean (RI=90s)
135x3x3; 185x2, 195x2, 205x2

Yoke Bar Squat (RI=120s)
180x10, 220x8, 235x6, 255x4

Front Squat (RI=60s)
155x5, 180x5, x5, x5

3 rounds
10 burpees
20 walking lunges
30 squats

Andrew Trueblood
03-19-2009, 05:43 PM
Incline Bench, max reps RI=2 min @145#
20, 15, 8/3/3/1 (rest pause)

Bent db Row @95# (RI=60s)

5 rounds (RI=45s)
Standing Triceps extensions (rope on pulley) 75#, 10 reps
Face Pulls 75#, 10 reps
--> Have been working through some triceps tendinitis in my left elbow for the past several weeks. Just doing some low resistance, high rep movements in a painfree range of motion.

25# db lat raise (RI=45s)

500m row (1:43)
50 Abmat situps
300m row (1:10)
30 Abmat situps
100m row (19s)
10 Abmat situps

Andrew Trueblood
03-24-2009, 07:16 PM
Catch up

Day 1:
Power Snatch/ Hang Power Snatch/ Tall Snatch 95# x 5 (RI=60s)

Yoke Squat
180x10, 205x8, 230x8, 252x8

Front Squat
155x5, 185x5, 185x5, 185x5

3 rounds
Burpee 10
Walking Lunge 20
Squat 30

Day 2:
Bench Press RI=2min
135x5, 185x5, 245x5, x5, x5

Max reps paralette pushups, feet elevated ~1 foot. RI=2min
50, 25

Rope pullups (RI=90s)
5xbwt, 5x bwt +10, 5x bwt +20, x5, x5

Lat raises (RI=60s) x8
25, 25, 25

10 rounds of Cindy

Day 3

Power Clean RI=120s
135x3, 135x3, 135x3, 185x2, 205x2, 205x1+f

Yoke squat RI=120s
180x10, 205x8, 220x6, 235x6, 255x6, 255x6

Front Squat RI=90s
155x5, 170x5, 185x5, 185x5

70# kb swing
24" box jumps

Andrew Trueblood
03-28-2009, 07:54 PM

Incline Bench Press max reps @ 155#, RI=120s
16, 13, 8/3/1

Angle-bar, bent row with barbell wedged into power rack. 125#, max reps RI=2 min
16, 16, 12/2/2

--> never tried this before, but I kinda liked it. Had trouble putting my arms at my sides after the second time through.

Lateral db raises 3x8, RI=45s
25, 25, 25

Cuff series and isometrics

-- Had to cut this one short. Wife bought tickets for the Sweet 16 in Indy, so we were off to the games. Louisville laid a whipping for the ages on Arizona. Pitino's team is ridiculously deep and was hitting on all cylinders for this game. MSU/ Kansas was a better game, but the prize for winning... a cigarette and a blindfold, left a little to be desired. Great time.

Back in town this morning.


PSn/HPSn/MSn @95#

Yoke Squat RI=120s
190 x 10, 220x8, 235x8, 255x8

Front Squat, RI=90s
155x5, 170x5, 185x5, 185x5

Finisher: Fran

Andrew Trueblood
03-30-2009, 07:39 PM
Bench Press 5 reps, 2min RI
135, 185, 250, 250, 250

Max reps elevated parallete pushups (feet on 24" box), RI=2min
50, 30

Bent db row, 8 reps each, RI=60s
95, 100, 110

db lateral raise 8 reps, RI=60s
25, 25, 25

Andrew Trueblood
03-31-2009, 07:09 PM
Slow progress is still progress.


Power Clean
135x3, 135x3, 135x3, 185x2, 185x2, 195x2, 205x2, 210x1 (PR)

SS Bar Squat, RI=90s
205x8, 220x8, 255x6, 275x6

Front Squat, RI=90s
155x5, 165x5, 185x5, 205x5

5 rounds
10 burpees
10 A2B

Andrew Trueblood
04-03-2009, 06:59 PM
Repetition Upper Body Day

Incline Bench Press, max reps RI=120s @155#
16, 13, 11/1

Bent Row, max reps RI=120s @170#
20, 20, 20
==> increase weight next time

3 rounds, 60s RI
Lateral Raise 25# x8
Triceps pulley extensions 90#x12

3 rounds, no rest
10 pullups
20 pushups
30, 30# pulley high-pulls

Andrew Trueblood
04-04-2009, 02:08 PM
Power Snatch, RI=90s
95x3, 95x3, 95x3, 115x2, 115x2, 125x2, 135x1, 135xf + 3 high pulls, 135x1

Yoke Squat, RI=90s
190x10, 205x10, 220x8, 235x8

Front Squat, RI=90s
155x5, 165x5, 185x5, 185x5

5 rounds
5 Tractor tire flip--jump in--jump out drill
100m sprint

Andrew Trueblood
04-05-2009, 01:41 PM
Interval Day

Row 500, 1min rest. damper @ 6, pressure: 32-34
1:40; 142; 1:50; 1:52; 1:50; 1:52

Sorta what I thought. I started today thinking that I would try to keep my 500s at less than 1:45, but my legs flamed out spectacularly after the second interval. 1:40 isn't pushing particularly hard... 1:50 is just going through the motions. Yesterday's squats and jumping didn't help, sure, but between this little diagnostic and the growing knowledge that my recovery between sets and even between workouts isn't what it has been, I think I need to address my conditioning base in the coming weeks.

Andrew Trueblood
04-08-2009, 03:20 PM

Bench Press, RI=120s
255x5, 255x5, 260x5

Max reps parallette pushups, feet on 24" box. RI=120s
50, 35

Weighted chinups RI=90s
+50x5, +50x5, +50x5-- 5 breaths-- +25x5--5 breaths-- bwt x3

Lateral Raise, RI=60s
30x8, 30x8, 30x8

Hammer Curls RI=60s
45x10, 50x10, 50x10


Power Clean RI=90s
135x3, 135x3, 135x3, 185x3, 195x3, 195x3, 195x3

Yoke Bar Squat, RI=120s
205x10, 230x8, 250x6, 265x6

Front Squat, RI=90s
185x5, 195x5, 205x5, 215x5

3 rounds
400m row
15 ball slams
15 pushups

Andrew Trueblood
04-18-2009, 11:36 AM
Up 5# bwt since starting with the new log. Now 5'10", 180#. Nutrition hasn't changed substantially, though my appetite may be better .

3-position snatch: RI=60S @95#; 3 cycles

Power Snatch: RI=120s
115x3, 115x3, 125x3, 125x3, 135x1, 135xf, 135x1

Yoke Squat, RI=120s
205x5, 235x5, 255x5, 255x5

Front Squat, RI=90s
155x5, 165x5, 185x5, 185x5

5 rounds:
Tractor Tire Flipsx5
Heavy Bag Carry, 200m