Chickenwing

[Andrew Trueblood]

Friday

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.

Sat.

PSn/HPSn/MSn @95#
1,1,1,1,1,1

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

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

Finisher: Fran
4:50

[Andrew Trueblood]

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]

Slow progress is still progress.

warm-up

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

FINISHER
5 rounds
10 burpees
10 A2B
6:11

[Andrew Trueblood]

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]

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]

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]

Yesterday

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


Today

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]

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
7:30