GoDogGo!

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

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Tue Jan 19, 2010 2:09 am

Today, 1/18/10
5/3/1, rd 2, wk 3, FSQ

130x5
145x3
160x5

Goblet: 80, 5x10 oof

A few OH lunges with 36 kb

kneeling wheel for recovery

JS shoujlders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Thu Jan 21, 2010 3:23 am

531 rd 2, wk 3, bench

145x5
165x3
185x7

115: 5x10

DB row: 70# 3x10

wheel: 8,7,7 Been doing sets of 6 but today I had the strongest form of social facilitation to help.

JS shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Sun Jan 24, 2010 8:37 pm

Forgot to post after Friday.

Fri 1/22
rd 2, wk 3, DL

205x5
235x3
260x4

175: 10,6 Back starting doing a bad thing; bailed.

Shrug: 170x 10,10
180x10
Wheel kneeling rollouts
JS shoulders

Sun 1/24
rd 2 wk 3 OHpress

105x5
120x3
135x5

70: 5x10 no prob

Chins: 10, 7+3, 3
I need to do pullups of some kind during the week, try 1X first. they don't progress this way.

kneeling wheel again
Js ankles shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Wed Feb 03, 2010 12:22 am

Snow and ice goobered up my backoff week a bit, back to it.

5/3/1, Rd 3, wk 1, FSQ:

115x5
135x5
155x5 no extras bah

Goblet sq 80x10,5,5,5

Wheel 7,7,7

Js shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Sat Feb 06, 2010 7:37 pm

A bit behind-

Thurs, bench:
135x5
155x5
175x8

115 5x10

DB row 75x10,10,8
kneeling wheel, JS shoulders


Today, 2/6/10, DL:
185x5
215x5
240x7

175 5x10 pretty easy
Shrug 175 3x10

kneeling and standing wheel
JS shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Sun Feb 07, 2010 6:52 pm

2/7/10, end of rd 3, wk 1. OH press

95x5
110x5
125x6 bah. Wanted more but that wasn't happening.
70 5x10 this can increase

Sternum PLU:
10,8+2regular, 8+2 regular
I have to admit, the first couple of sets are getting pretty good. Up, arched, pulling to bottom of sternum, no problem. Last set I had my foot in a lt JS band.

Wheel 5,5,5
JS ankles
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Thu Feb 11, 2010 11:47 pm

5/3/1 rd 3, wk 2

2/9/10 FSQ:
125x3
145x3
160x4 this kinda sucked

Goblet 80# 5x10 no prob
Something with the wheel, I forget
JS ankles, legs


2/11/10 Bench
145x3
165x3
185x6
120, 5x10

DB row 75 3x10
few pullups

Wheel 7,5,5 This has gotten boring as hell; I'll prob switch to HLRs for a while
JS shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Sat Feb 13, 2010 9:57 pm

rd 3 wk 2 DL:

200x3
230x3
255x6

195: 10,10,10,5 stopped when hips started getting offline

Shrugs 180 4x10
HLRs 10,5 MT kneeups few sets
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Mon Feb 15, 2010 9:04 pm

2/14/10 OHpress

100x3
115x3
130x5

75 5x10 pretty easy but the interval was long because I was wheezy. Do it next time w. shorter rest

Close PLU: 10,10,10 (last few w/ my foot in a lt band)

HLRs
JS shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Mon Feb 22, 2010 2:44 am

Forgot to put this in all wk.

2/17 FSQ
135x5
155x3
170x4
Gob 85# 5x10
HLRs

2/19 Bench
155x5
175x3
195x5
125 5x10
DB row 80 3x10

2/21 did DL and OH pr on same day
DL:
215x5
240x3
270x5
195 8,8,8,5,5
shrug 180 4x10

OHpr:
110x5
125x3
140x2
75 4x10, 6
chins

HLRs, JS shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Wed Mar 03, 2010 12:48 am

Last week was a legit 531 backoff except for doing the DL challenge on DL day.

Back to it:

5/3/1 rd 4, wk 1

FSQ:
125x5
145x5
165x7
goblet: 85x10,5,3 butt and hams still hurting from DLs.
HLR 10,10, 7
JS knees
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Sat Mar 06, 2010 10:29 pm

Thurs 3/4

bench 140x5
160x5
180x8
115 5x10

DB row 75 2x10
HLRs

Sat 3/6

DL
195x5
225x5
255x6 grip went south
195 5x10 this should go up

shrug 180x10
190 3x10
HLR 3x10
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Sun Mar 07, 2010 6:00 pm

3/7
OH pr:
100x5
115x5
130x5 that was way too hard.
75x10,10,10,6 70x6

PLUs to sternum
HLRs

overall a terrible day. Bah.
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Tue Mar 09, 2010 11:44 pm

3/9/10

wk 2, FSQ
135x3
155x3
175x3 ugh no extras
Gob 90# 5,5,5,5
single leg curls 30# 3x10 - I think this might help this rehab business; it feels weak in that direction.

JS ankles

Overall pretty crappy, but after yesterday I'm lucky I got there at all.
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Fri Mar 12, 2010 1:53 am

3/11/10 bench wk 2

150x3
170x3
190x6
125 5x10
DB row 80 10,9,9

HLR 3x10

Tomorrow: must get back to running (which will be walking and running to start). Plan on at least 20 min, will use google or something to determine distance. It'll probably be raining. Fuck it.
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by Sassenach » Fri Mar 12, 2010 3:31 am

Training for game conditions, imho.
Kazuya Mishima wrote:they can pry the bacon from my cold dead hand.

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Re: GoDogGo!

Post by GoDogGo! » Sat Mar 13, 2010 9:08 pm

Life interfered with running, or to be more honest: I allowed life to interfere with it. Must grow a pair. Bah.

3/13/10 DL

215x3
245x3
275x4 grip failage
205: 10,3,8,10,5 Grip fail on the shorter sets: I haven't quite learned to finesse the hook with the "gripping lower" that avoids the palm calluses and future ripping. Sometimes I hit it just right, sometimes not. The error shows up more with higher weights, obviously.

Shrug: 190 4x10
HLRs: 3x10
js shoulders

EDIT: just realized I totally forgot to put in the press stuff from 3/14
105x3
120x3
135x3 plus?
75 3x10
chins as usual
Last edited by GoDogGo! on Mon Mar 22, 2010 1:51 am, edited 2 times in total.
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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Tue Mar 16, 2010 9:51 pm

3/16/10 rd 4, wk 3 FSQ

145x5
165x3
185x2 again, the rack position is a problem.
Goblet: 90# 5x7 oddly enough the ab stability gave out first on each set
Light single leg curls
HLRs 5# 7,6,6 Need to use ankle wts for this: small DB wobbles around
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Thu Mar 18, 2010 3:05 am

3/17

Ran/walked (more walk, less run) for 1/2 hour. No idea of distance because it was round and round the field at school.
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Mon Mar 22, 2010 1:47 am

3/21/10 rd 4 wk 3

Due to the Con and stuff, had to double up againl DL and press

DL
225x5
255x3
285x3
215 x10shrug

OHPress
115x5
130x3
145x1 tried for 2 but that didn't happen
75 3x10
close PLU 10,5,5

HLR 3x10

JS shoulders
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by Mickey O'neil » Mon Mar 22, 2010 5:22 pm

Dawg, did you say you had scoliosis issues and it bothers you when DL'ing? And it helps if you do windmills before DL's? There is a woman I am training who has some scoliosis and she complained of some aching in her lower back after our initial DL session. I was going to try windmills to warmup beforehand.

Thanks!
Mickey

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Re: GoDogGo!

Post by GoDogGo! » Mon Mar 22, 2010 10:50 pm

Mickey O'neil wrote:Dawg, did you say you had scoliosis issues and it bothers you when DL'ing? And it helps if you do windmills before DL's? There is a woman I am training who has some scoliosis and she complained of some aching in her lower back after our initial DL session. I was going to try windmills to warmup beforehand.

Thanks!
Mickey
I did indeed have that issue and WMLs were the solution, both heavy to build strength, and light after DL'ing to stretch and decompress both sides of the spine.

Lately it doesn't seem to be as big an issue with the 5/3/1, prob due to slower progression. Hm, but then again, it didn't bother me after pulling 30x315 in half an hour, either.
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Re: GoDogGo!

Post by GoDogGo! » Mon Mar 22, 2010 10:50 pm

Run/walking. 25 min
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by GoDogGo! » Fri Mar 26, 2010 3:10 am

this is the deload wk: so far FSQ and Bench. Did 1:1 minute intervals of running and walking for 23 min on Wed. that's easy, I'll step it up.
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Sat Mar 27, 2010 11:55 pm

Doubled up today to finish the deload for DL and OHpr.

Also did 10 min x2ish (timer turned off) in the sauna. I neglected that last year and the summer felt hot, so I'm back in the hot box this year.
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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