Get Awesome!!! oly and gymnastic log

[Chris H Laing]

6-1

deadlift to knees
155 x 3
185 x 2 x 3
215 x 2 x 3
230 x 4 x 3

incline bench
115 x 6 x 4

dips
+25 x 5 x 5

deadlift on 25# plates
170 x 4
200 x 4
230 x 2 x 4
260 x 4 x 3

db lunges
35 x 5
40 x 4 x 5

abs
3 x 10

[Chris H Laing]

6-3

bench
95 x 5
105 x 5
125 x 4
135 x 3,3
140 x 2,2
135 x 3,3
125 x 4
105 x 6
95 x 8

db fly
5x10

squat
115 x 5
135 x 4,4
160 x 3,3
170 x 3,3,3,3,3

good morning
5x5

[Chris H Laing]

6-6

squat
115 x 5
135 x 4
160 x 3,3
180 x 2,2,2,2,2

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3,3,3,3

db fly
5x10

pushups
5x10

front squat
105 x 3,3
125 x 3,3
135 x 2,2,2,2

good mornings
5x5

_____


6-8

deadlift to knees
155 x 3
185 x 3
215 x 3,3
230 x 2,2,2,2

bench
95 x 6
105 x 6,6
115 x 6,6,6,6

db fly
5x10

rack pull
170 x 4
200 x 4
230 x 4,4
250 x 4,4,4,4

lunges
5x5

I cut my hand pretty bad while slicing up some watermelon on monday night so I strapped up on all deadlifts today.

[Chris H Laing]

6-10

squat
115 x 5
135 x 4
160 x 3,3
185 x 2,2,2,2,2

bench
95 x 5
105 x 4
125 x 3,3
140 x 2,2
135 x 3
115 x 5
95 x 7

db fly
5x10

squat
115 x 5
135 x 5,5
160 x 4,4,4,4

good morning
5x5

[Chris H Laing]

6-13

squat
125# x 5
155# x 4
170# x 3,3
195# x 2,2,2,2

bench
95# x 5
105# x 4
125# x 3,3
140# x 3,3,3,3,3,3

db fly
5x10

pushups
5x10

squat
115# x 3
135# x 3
160# x 3
180# x 3,3,3,3

good morning
5x5

_____

6-15

deficit deadlift (15# bumper and 45# plate)
155# x 3,3
185# x 3,3
200# x 3,3,3,3

bench
95# x 5
105# x 4
125# x 3,3
140# x 3,3,3
150# x 2,2
140# x 3,3

machine flyes
5x10

rack pull
185# x 4
215# x 4,4
245# x 3,3
260# x 2,2,2

lunges
5x5

[Chris H Laing]

squat
115 x 5
135 x 4
165 x 3,3
185 x 3,3,3,3,3,3

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3,3,3,3,3,3

machine fly
5x10

press
5x4

good morning
5x5

[Chris H Laing]

6-20

squat
115 x 5
135 x 4
165 x 3,3
185 x 3,3,3,3,3

bench
95 x 5
115 x 5
135 x 4,4,4,4,4

db flyes
5x10

dips
5x8

front squat
95 x 5,5
115 x 4,4
135 x 3,3,3

good morning
5x5

____

6-22

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3
150 x 2,2,2

deadlift
155 x 3
185 x 3
215 x 3,3
245 x 3,3
260 x 2,2,2
245 x 3,3

bench
95 x 5
105 x 5
125 x 5,5,5

db flyes
5x10

____


6-24

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3
150 x 2,2
140 x 3,3
125 x 4
105 x 6
95 x 8

squat
115 x 5
135 x 4
165 x 3,3
185 x 3,3,3,3,3,3

dips 5x8

got to the gym late today, so ran through all of this is like 45 minutes. pretty brutal.

*This is the end of sheiko #29. I'm going to start #32 tomorrow with the hopes of putting some decent weight on all three of my lifts, and then I plan on doing smolov jr. with squat and bench to finish out the summer.

[Chris H Laing]

6-27

squat
115# x 3
135# x 3
165# x 3,3
175# x 2,2,2

sat in the bottom for a second or two on all reps

bench
95# x 3
105# x 3
125# x 3,3
135# x 2,2,2

paused at the bottom of all reps

abs
3x10

[Chris H Laing]

I'm starting some more mobility work a la the mwods.

Yesterday I spent 10 mins in the bottom of a squat position. I had to hold a table leg though because I can't just sit into the bottom of a squat without my heels a lil raised.

Today I did the couch stretch, 4 mins each leg, 2 mins in the bent over position and 2 mins in the upright position.

[Chris H Laing]

More mobility work today. Spent 4 minutes, each leg, doing the wall calve stretch. 2 mins with a straight leg and 2 mins with a bent knee.

Calves are definitely an area that need work. I might have to start regular stretching on them.