Get Awesome!!! oly and gymnastic log

[Chris H Laing]

3-1

superset:
pullups x 5 reps
dips x 6 reps

wide - 3 reg - 3 chins - 6

WTF!? Pullups were real easy today, and I'm not really sure why but I like it.

then did a bunch of sets with the parallel-handle bar (for lack of a better term) with 45#, curls x 8 reps then press it overhead for some oh ext x 8 reps

superset:
standing calf raises, 225# x 5x6
seated calf raises, 90# x 4x10

did the standing calf raises with a front squat rack

[Chris H Laing]

3-2

power clean
135# x 2,2
145# x 1
155# x 1
160# x 1
165# x 1
170# x 1
175# x f,f
165# x 1,1
170# x 1
175# x 1
180# x 1
185# x 1
175# x 1,f
165# x f
135# x 2,2,2,2,2,2

hit a new PR at 185# at a bw of 155, which I'm pretty happy about, but it was ugly. I think I might start doing a bunch of doubles and triples with lighter weights (around 135#) to get my form more dialed in

[Chris H Laing]

3-3

bench
120# x 5
135# x 5
150# x 7,3,3,3,3,3,3,3,3

wooooo

superset:
pullups x 5
dips x 6

wide-3, reg-3, chins-2

got my swole on

[Chris H Laing]

3-5

front squat
135# x 3
155# x 3
175# x 1
185# x 1
205# x f
185# x 1,1,1

back squat
185# x 2,2,2,2,2,2,2,2

superset:
press 95# x 3 reps
pullups x 5 reps

wide - 3, reg - 3, chins - 8

-----

3-6 thru 3-11

MAAAAAARDIIII GRAAAAAAS (and recovering from..)

I'll get back at it tomorrow.

[Chris H Laing]

3-12

front squat
135# x 3,3
155# x 3
165# x 2,2,2,2,2,2,2,2,2

I felt like I was about to pass out on the last rep but I'm not really sure why. My vision got all blurry and I had a lot of trouble racking the bar, although the sensation went away immediately after I racked it.

press
85# x 3,3
95# x 3,3,3,3,3,3,3

meh..

pullups
15

15 was pretty much a max. I might have gotten one or two more if I had really dug deep.

[Chris H Laing]

3-14

bench
120# x 5
135# x 5
150# x 5,3,3,3,2,2,2,1,1,1

kind of a big drop off from last weeks 150x7, but 5 days of sleepless binge drinking tends to do that..

power clean
135# x 3,3,3,3,3,3,3,3,3,3

keeping it light to get form down

[Chris H Laing]

3-15

front squat
135# x 3,3
155# x 3
165# x 2
175# x 1
185# x 1
195# x 1
205# x f
175# x 1
185# x 1
195# x f

the first 195 was pretty easy, pissed I still havent hit 205

superset
pullups x 6 reps
dips x 6 reps

wide-3, reg-3, chins-2

3 rounds:
10 kb snatches right arm, 1pd
10 kb snatches left arm, pd

ran right through this, easiest kb snatches ive ever done, but I was still breathing heavy after

[Chris H Laing]

3-16

press
85# x 3,3
95# x 3,3
100# x 3,3,3,3,3,3,3,3,3,3,3,3

deadlift
185# x 3
225# x 3
245# x 2,2,2,2

lots of supersets:
parallel bar curls 45-50# x 8
cable push downs, 80# x 8

[Chris H Laing]

3-17

front squats
95# x 2:00 - 22,21

For these I just set up a timer on my phone for 2 minutes, and did my best to squat for the whole time, but I did a lot of resting in the rack position

superset:
pullups x 6 reps
dips x 6 reps

wide-2, reg-2, chins-3

k2e
3x10

[Chris H Laing]

3-18

bench
120# x 5
135# x 5
150# x 7,3,3,3,3,3,3,3,3

weighted pullups
10# x 3
20# x 2,2,2,2,2

weighted chins
20# x 2,2,2,2,2

superset:
cable curls x 10 reps, 60-80#
cable push downs x 10 reps, 80#

lots and lots of sets