_________The Despicable Quest__________

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Shafpocalypse Now
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Re: _________The Despicable Quest__________

Post by Shafpocalypse Now » Wed Jan 04, 2012 1:48 pm

Monday:

Strength Circuit
SSB squat: 155x20, 20, 20
Chins with grn band: 8, 8, 7
Dips: 5, 7, 10

Out of all that, the dips pleased me the most. By the third set, I could go significantly deeper and keep good shoulder position.

Conditioning
BulgSS with kbs - assorted ways, 3 sets
High HTH swings: 4 sets
2H swing/pushup countdown 10 ->1

I am training with 1-3 other guys 3x weekly. Am going with an lower focus, upper focus, full body focus over those three days. Strength followed by conditoning in a hybrid kind of program. I have to lose some weight, though, as I'm around 275 according to my new scale.

Tuesday:

Bench: 45x20, 95x20, 135x20, 185x15, 225x11
Suspended Push Ups/Tricep duck unders - 3 supersets
Bent rows/Inverted rows: 135#, 95#, then Inv. 2 super sets
Conditioning and core work with KBs.

I was pretty pleased with how the shoulders felt after benching and dipping.

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Re: _________The Despicable Quest__________

Post by Shafpocalypse Now » Thu Jan 05, 2012 4:07 pm

Thursday, 5-Jan-12

Strength
RDL/Shrug: 155x10/10, x3 sets...still light, just getting used to the new format.
Chins: 20 total with green band
1A DB snatch: 65x5/5, 65x5/5, 65x5/5

Conditioning
Sled drag with 2 racked kbs - 4 trips, this got hard.
Sled draw rows
Ankle drags

Overall, a nice session.

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Re: _________The Despicable Quest__________

Post by Shafpocalypse Now » Fri Jan 06, 2012 2:04 am

Extra

Ssb155/5, 245/5, 335/5, 335/
Kb snatch 16/3:00 r,l
Jump rope3/100 jumps

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Re: _________The Despicable Quest__________

Post by Shafpocalypse Now » Tue Jan 17, 2012 2:34 am

Meh: 267 still.

Double Snatches with KBs + SSB squats:
16sx20, 155x10
x18, 245x10
x15, 315x5
x15, 315x5
x15, 315x5
- this got strenuous as fuck. Squats felt nice, as it seemed the snatches warmed me up very well for them.

Push Ups/Pull Ins on Suspension Trainer: 10, 10, 10
2H swing: 32x20, x20, x20

Get Ups: 16kgx5R, 5L sucks as usual.

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