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PostPosted: Tue Apr 11, 2017 12:52 am 
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Location: The Usual Gang of Idiots
Mon 4/10/17

Rode the bike to work and back.

At the gym after work:
Warm-up with front lever practice on rings and mobility.
Bench: Work up to 165 x 5 x 5 sets, 4 x 1 set, rest 1:30 between sets. Stopped when the 5th rep would have been a grind.
Bent row: 115 x 10 x 5 sets, rest 1:30 between sets

Dips: BW+35# x 6 x 3 sets
alternated with
Pull-ups: BW+35# x 3 x 3 sets

15:00 of BW fun to finish out:
Practice handstands, L-sits, and elbow levers. Couple sets of BW pull-ups.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Apr 13, 2017 12:37 am 
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Location: The Usual Gang of Idiots
Tues 4/11/17

Rode the bike to work.

Mobility/stretching before supper. Worked on bridge for a bit. My spine is made of concrete.

God Damn there just isn't enough time in the day. By the time I got home I had about 30 minutes to get some mobility work in. Focused on shoulders and hips, plus some bridging.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Apr 13, 2017 12:43 am 
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 4/12/17

Rode the bike to work.

At the gym after work:
Warm-up with hip mobility.
Squat: work up to 195 x 5 x 5 sets, 1:30-1:45 rest between sets.

Squat clean + 3FS: 50kg x 2 sets, 60kg x 5 sets

DL: work up to 120kg x 4, double overhand, all reps paused on the floor.

15:00 of L-sit and handstand practice.

Didn't feel like working out of a rack for FS today, so decided to have some fun since I have access to real bumpers and lifting platforms. Went up 10# on squat. Felt good.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 15, 2017 12:14 am 
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 4/13/17

Walked to work. Walked ~1.75 hours back home. Nice evening for a walk.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 15, 2017 12:18 am 
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Fri 4/14/17

Rode the bike to work.

At the gym after work:
Warm-up with shoulder mobility.

Press: work up to 95 x 5 x 5 sets
PP: 115 x 3 x 3 sets Resting 2:00 between sets
Front lever practice between sets. Getting better. Still a ways off.

BW fun:
Pull-ups: 10, 10, 8, 7, 7, 6, 5 Rest 2:00 between sets. As many sets as needed to get to 50+ reps.
Archer push-ups x 5r/l x 5 sets
Regular push-ups x 25, 20

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sun Apr 16, 2017 10:53 am 
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Location: The Usual Gang of Idiots
Sat 4/15/17

Before lunch:
Warm-up with rope skipping and hip mobility.
Squat: Work up to 195 x 6, 6, 5, 5, 5, 5, Rest ~2:00 between sets
DL: Work up to 245 x 3 x 6 sets, Rest 1:30 between sets. Easy
L-sit on the rings x 5

Push sled w/45# plate x 5 trips up and down the floor, rest 2:00 between pushes.

Shit sleep last night, so I had nothing in me for the squats. Lengthened the rest a bit and got what I could. Stopped when it got grindy.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Apr 18, 2017 12:49 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sun 4/16/17

Walked for an hour before supper.

Mobility and bridge practice in the evening.

Didn't feel great all weekend. Tired as fuck and stressed from the week.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Apr 18, 2017 12:52 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Mon 4/17/18

Rode the bike to work.

At the gym after work:
Warm-up with shoulder mobility, Front Lever practice.
Bench: Work up to 170x 5 x 5, 1:45 rest between sets
Bent over rows: 135 x 8 x 5 sets

Dips: BW+25# x 7 x 5 sets
alternated with
Pull-ups: BW+25# x 4 x 5 sets
rest 1:00-1:30 between exercises

HLR x 5 sets
Handstand practice x 5 minutes. Getting to where I can balance off the wall for 5 to 10 seconds at a time pretty consistently.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Apr 19, 2017 1:08 am 
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 4/18/17

Rode the bike to work.

Easy 5k row in the evening for cardio and recovery.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Apr 20, 2017 12:01 am 
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 4/19/17

Rode the bike to work.

At the gym after work:
Warm-up with hip mobility
Squat: work up to 195 x 5 x 7 sets, loooong rests. Shit squat day. Weights felt 100# heavier than normal.
FS: 125 x 8 x 3 sets, nice and smooth, ~2:00 rest
Power cleans: 60kg x 3 x 5 sets, ~2:00 rest

Worked on L-sit and bridge for a few minutes.

Was tired from the last three days of work, stressed out as hell all week, and generally in a shitty and weak mood. Just sucked it up and ground out hard sets of 5. Got my numbers to plug into the Juggernaut Method spreadsheet. Will start that Monday and give it a solid 4 month run and see what happens.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 22, 2017 12:35 am 
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 4/20/17

Rode the bike to work.

Went for a ~40 minute walk with the wife before supper. Was planning on doing a longer walk but rain and general fatigue put a stop to that. Long week at work.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 22, 2017 12:39 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Fri 4/21/17

Rode the bike to work.

After work at the gym:
Warm-up with shoulder mobility
Press: Work up to 105 x 5 x 5 sets, full recovery. Last rep of the last couple sets was tough to gut out.
Pull-ups: 11, 9, 7, 7, 6, 6, 1:30 rest between sets
Dips: 4 x AMAP - 15, 11, 8, 8, 1:30 rest between sets.
Ring rows with feet even with rings x 10 x 3 sets, rest 1:30 between sets

Nice lifting today. Went up 10# in the press and got all my reps. Longer rests help a ton.
Will hit DL and some lighter squats tomorrow, plus some sled.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 22, 2017 3:45 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sat 4/22/17

Before lunch at the gym:
Warm-up with hip mobility.

DL: Work up to 275 x 2 x 5 sets, full recovery between sets
245 x 5 back off set
Squat: 155 x 10 x 4 sets, rest 2:30 between sets. Smooth reps, keeping it light.
Sled: 5 trips up/down the floor with 2 x 45# plates, rest 2:00 between sets

L-sit on rings and elbow levers for fun.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sun Apr 23, 2017 11:58 pm 
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Sgt. Major
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Posts: 4634
Location: The Usual Gang of Idiots
Sun 4/23/17

Lazy day today. Rainy, so nothing outdoors to do. Took a nap and read.
Did an easy 5k row before supper. Will do mobility while we watch a movie this evening.

Got my numbers plugged into the Juggernaut Method starting tomorrow. The weights in the first couple of weeks of the 10's wave look light as hell, especially for someone like me who isn't that strong to begin with. Will have to set ego aside and let the program run. In his 2.0 book he talks about inverting the sets/reps in the 10's and 8's wave. I think I'll do this for the DL and the Press, but keep the sets at 10 and 8 reps for the squat and bench. Assistance will be pretty basic. Mostly BW for upper body since I enjoy Calisthenics and a quad dominant, posterior dominant and unilateral for lower body.
Conditioning will be my commute to work and maybe a hike or row on the weekends.

Outline is:

Mon: Bench JM
Assistance will be rows for 5 sets
BW dips/Push-up variations and pull-ups for at least 50 reps each

Tues: Off / Mobility

Wed: Squat JM
Assistance will be FS for 4 sets of ~8 reps for quads
Hang cleans or RDLs for posterior
Walking lunges for unilateral

Thursday: Repeat Tues, maybe walk to work and take a longer walk home.

Fri: Press JM
Assistance will be Rows or front lever work
Weighted dips and pull-ups since the bar weight won't be as high as on the Bench day.

Sat: DL JM
Assistance will be High Bar squat for 4-5 sets of 10 reps for quads
Sled pushes for unilateral

Sun: Repeat Tues, with hopefully a hike if the weather is nice. A short row if it's hot as balls or raining.

As always, feel free to critique if you happen to read this shitty log.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Apr 25, 2017 12:37 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Mon 4/24/17

Rode the bike to work.

After work at the gym:
Juggernaut Method, 10's Wave Accumulation Phase

Warm-up with shoulder mobility and front lever practice.
Bench: work up to 115 x 10, 10, 10, 10, 20, rest 2:00 between sets
Barbell Row: 135 x 10, 145 x 8, 8, 8, 8, 2:00 rest between sets

Dips: 15, 12, 10, 9, 8
alternated with
Pull-ups: 10, 8, 7, 7, 6, 6, 6 = 50 reps
1:00 rest between exercises, 2:00 between last 2 sets of pull-ups to hit 50 reps

Hanging knee raises and handstand practice for 10 minutes

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Apr 27, 2017 12:40 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 4/25/17

Rode the bike to work.

Went for a 30 minute walk with the wife before supper.
Long day and didn't have much time this evening, so just a walk.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Apr 27, 2017 1:06 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 4/26/17

Rode the bike to work.
After work at the gym:
Juggernaut Method, 10s Wave Accumulation Phase

Warm-up with hip mobility
Squat: Warm-up to 135 x 10, 10, 10, 10, 21, Rest ~2:00 between sets

FS: 135 x 4 x 4 sets, paused at the bottom for 1 second. Good morning-ing the squat out of the hole is a problem I have, so I'm going to work on pausing at the bottom of FS to help build some quad strength. Kept the reps low because I was gassed after the last set of squats.

Hang PC: 95 x 5, 115 x 5, 125 x 5, 135 x 4 x 2 sets.

Barbell walking lunge: Bar x 10 steps l/r, 65 x 10 steps l/r, 85 x 10 steps l/r x 2 sets. Just getting used to these. Will find the upper limit over the next couple weeks.

Stretch in the evening.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Apr 28, 2017 11:29 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 4/27/17

Rode the bike to work. Didn't walk because it was raining in the AM.

Short walk with the wife before supper. 30 minutes of mobility/stretch/roll in the evening listening to the Star Talk Radio podcast.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Apr 28, 2017 11:33 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Fri 4/28/17

Rode the bike to work.

After work at the gym:
Juggernaut Method, 10s Wave Accumulation Phase

Warm-up with shoulder mobility and Front Lever practice.
Press: 70 x 10, 10, 10, 10, 14, Rest 2:00 between sets

Pull-ups: BW+35# x 4, 4, 4, 4, 4
alternated with
Dips: BW+35# x 5, 5, 5, 6, 6
Rest 1-2:00 between exercises

Push-ups with feet on high box x 15, 15, 12,12
alternated with
Pull-ups: 5, 5, 5, 5
Rest :20 between exercises for the PUMP

Practiced handstands for 5 minutes and went home.

Surprised how quickly my press gassed out on the last set. 10 reps was pretty easy, then hit the wall. Just not much muscle mass to push with in that movement.

Juggernaut DL day + some squatting and conditioning tomorrow.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 29, 2017 7:43 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sat 4/29/17

At the gym before lunch:
Juggernaut Method, 10s Wave Accumulation Phase

Warm-up with rope skipping and hip mobility.
DL: Warm-up to 165 x 10, 10, 10, 10, 20, 2:00 rest between sets. All reps double overhand and paused on the floor.

Squat: Warm-up to 155 x 10 x 4 sets, 2:00 rest between sets.

Hang PS: 95 x 3 x a few sets

Sled push: 6 trips down and back with 2 plates on the sled, 1:30 rest between pushes.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon May 01, 2017 1:20 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sun 4/30/17

Took a nap in the afternoon.
Easy 5k row before supper to loosen the legs up.

Back at the JM tomorrow for Bench.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue May 02, 2017 12:34 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Mon 5/01/17

Rode the bike to work.

After work at the gym:
Juggernaut Method, 10s Wave Intensification Phase

Warm-up with shoulder mobility and med ball chest-pass tosses.
Bench: 105 x 5, 120x 5 , 125 x 10, 10, 18, rest ~2:00 between sets
Bent over rows: 155 x 8 x 5 sets, rest ~2:00 between sets

Dips: 15, 13, 11, 11 on bars
alternated with
Pull-ups: 11, 10, 10, 7, rest 1:30 between exercises.

HLR x a few sets of 3 to finish. HLR was tough today. Been neglecting them.

Tired as all fuck today. Didn't sleep but about an hour or two last night due to insomnia. Head has hurt like a it's about to split open and I've been fuzzy all day. Sucks.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu May 04, 2017 12:24 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 5/02/17

Rode the bike to work.

Mobility and stretching in the evening.

Slept better last night and feel 100% better today. I seem to be very sensitive to sleep lately. One off night and I'm fucked the next day or so. Need to take measures to assure better sleep (as much as I can). Insomnia brings on the Black Dog quicker than anything I know of. An the reverse is also true.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu May 04, 2017 12:37 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 5/03/17

Rode the bike to work.

After work at the gym:
Juggernaut Method, 10s Wave Intensification Phase

Warm-up with hip mobility and box jumps x 3 x 3 sets to medium box.
Squat: Work up to 125 x 5, 145 x 5, 155 x 10, 10, 20, rest 2-2:30 between sets. HARD set, but 1-2 reps in the bank.

FS: 135 x 5 x 4 sets, rest under 2:00 between sets.

Hang PC: 50kg x 5, 60kg x 4 x 4 sets

Barbell walking lunge: 95 x 10 steps l/r x 3 sets

HLR x 3 slow x 4 sets

Stretch in the evening.

Form on the squats is starting to feel dialed in. Amazing that I can drop the weight just a bit from what is a heavy set of 5 for me and I can crank out tons of reps. I'm really hoping this base building will translate into decent reps on the Realization set of the 3s wave.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri May 05, 2017 11:47 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 5/04/17

Rode the bike to work. No extra walking/riding due to storms all day.

30 minutes of mobility, rolling, and stretching in the evening.

Tired from a lot of stress at work the last few days.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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