IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: Captain ObvIGx Log
PostPosted: Mon Nov 19, 2018 11:22 pm 
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Sergeant Commanding
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11/19

Quick one. Fat bar bench press 135x10, 225x5x2, 275x123123123123 24 total reps
Will bump it up to 280 next time. Would normally jump 10 but maintaining caution. Still only benching once a week.
Chins and pull-ups 48 total reps

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Nov 21, 2018 1:24 pm 
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11/20
Rib, ham, and back hurting
JS
Mob warmup
Box squat w/ chains 155/245/335x7
Speed dL w/ chains 225x3, 275x3, 314x3x3

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Nov 25, 2018 3:18 am 
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11/25 home from Florida. Great few days of food, family, and beers. I think I did supported rows one day but it was a blur. Busy getting ready to go back to work, but cranked this out in 15-20 mins.
Fat bar bench
130x10,
225x5x2 sets first set a safe in my hands. Second way better.
285x1,2,3,1,2,3
Reconsidered my jump to only 280 plan last few days. Changed my mind.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Nov 30, 2018 11:46 pm 
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11/26 gtg dL 225+50lbs chainsx5x2 sets
11/28 30 min incline treadmill 15% 5-6km/hr
11/30 quick trying to catch up around the home front.
Fat bar BP 130x10, 225x5x2, 285x12312312
Second triple got a bit Grindy. So 1 and 2 more and done.
Pull-ups 48 total reps

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Dec 04, 2018 1:41 am 
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12/1 JS
Mob warmup
Box squat w/ chains 155x7, 245x7, 335x7
DL 225 W/ CHAINS X3X3, 315 w/ chains 3x3


12/3 quick pump before dinner at beach bar.
Seated rows DC style. Half stackx12, stackx12,6,3
Occlusion arm work
Tricep pushdown 33x3 sets
Supersetted with
Drag curls 33x3
Enough weight to be real hard.
Crazy pump. Crazy.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Dec 04, 2018 5:08 pm 
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12/4
SJU
Incline treadmill 25 mins 15% 3.5-3.7 mph
Pulls to face stackx15x4 sets

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Dec 05, 2018 10:54 pm 
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12/5 quick one had to hurry
JS
Bench fat bar 130X10, 225x5x2, 285x123123123
Not a lot of pop today but felt better each set.
Mob warmup skipped farmers
Belt squat 300x12, 405x12, 450x12 PR.
DL 225 plus 50lbs chains x3x3, 315 plus chainsx3x2

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Dec 12, 2018 3:03 am 
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12/10
Lots of yardio cleaning out my beds and hauling it to burn pile.
Then the beauty of my garage gym. Just slide into the workout in Ariat work boots, work pants, and sweatshirt.
Fat bar bench 135x10, 225x5x2 decided to do a mini back off
Speed BP 225x3x9 sets 3 trips
Every rotation better. I lose speed as I get stronger, just like Siff says. Unless you work at getting it back. A great way to back off.
Pull-ups 36 total reps.
Needed this as bench was way off in warmups.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Dec 16, 2018 2:32 pm 
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12/12 why this is Art not really Science.
Many people say do not train yourself. Sorry but while many know more training science than me, I know my body and mind and history. And can and do make pretty good calls for me. FWIW.
JS
Mob warmup not great farmers sucked not sharp at all
Box squat w/50lbs chains
raw 145x7, 245x7,335x7
Suit bottoms 405x7, 450x7 PR
Speed DL fun with quarters 225x3,
315/365/410/315/365/410x1
Ghrx12, +10x12

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Dec 16, 2018 2:33 pm 
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12/13
All nighter in here this morning. Didn’t get quite the 4 hour nap I usually try for, just 2, but didn’t feel too bad all night Little excitement getting in but when I got off jet I immediately felt bad. This place is about 9000 ft MSL.
Pulls to face stack x12 x3 sets
Incline treadmill 15 mins 15% 4.5 km/h no fun at all
Occlusion arm superset
tricep pushdown about half the stackx33x3
EZ curl about 50 lbsx33x2, about 40x33
I like these a lot
Half bosu ball crunch x50 usually do these as warmup before squats/DLs. Today a day after squats/DLs this was a quick cramp fest.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Dec 16, 2018 4:05 pm 
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Location: Looking in your window
Must be odd to have the cabin depressurize with weight on wheels.

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Don’t believe everything you think.


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Dec 16, 2018 6:58 pm 
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Quote:
Must be odd to have the cabin depressurize with weight on wheels.
We set the cabin to 9k before we land. It does not usually effect me but it seems the more I push my cardio, the more the altitude effects me. I noted in the low pressure chamber rides at NAMTRA that the out of shape smokers were not as affected by taking the mask off as I was. FWIW.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Dec 18, 2018 1:04 am 
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12/17
Fat bar bench 130x10, 225x5x2, 285x123123123
Medium phone book 285x5
Backoff was perfectly timed last week
Pull-ups 24 total
Gtg DL 225+50 chains x3x5 mixing 3 grips.
Amazing how this helps me find my groove.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Dec 20, 2018 1:04 pm 
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12/19 the reason for baselines...
Lots of dental work Monday afternoon. 4 hours in the chair. No fun. About an hour into the drilling I got the adrenaline shakes. Really had to breathe my way back to calm. Woke up yesterday sore as I have been in a long time, in my new hip area the most. That hip flexor was screaming. I think from bracing to hold still. And back on a week of amoxicillin. Alittle Sarno, a Seal Candy, and an extra meal, plus a lot of end of year financials. Today not bad, but cautious.
JS...tight
Mob farmers not great
Raw box squat w/50 lb chains 155/245/335x7 ok considering
DL w/ chains 225/315/365x5 actually pretty good. Playing with grips I found my preferred grip of left supinated I drop my hips a lot more to start than double overhand. That helped. Awesome .
Just 130lbs to go.
GhR x15,+10x15
Skipped belt squats to give hip a break. Just a precaution. Last week I pushed it. Not to be legalistic but two weeks in a row doing that is usually a fail. FWIW.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Dec 23, 2018 6:19 am 
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12/22 grinding out some conditioning at altitude. F me. 30 mins 15%, 4.5-5.5 km/H, 500 kcal and HR peak 144.
Then 4 sets of 10 up to the stack boring but big
Off to more beef, a red eye Home, and a few days off. Probably two workouts. I hope. FIL and my kids home. Good and bad

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Mon Dec 24, 2018 4:14 am 
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12/23 getting something done
Fat bar bench 130x10, 220x5x2, 285x123123123, Med phone book 295x3x3
Stretched while benching
Gtg DL 225+50lbs chains x3x3
Hip belt squat 335x12, 425x12x2 wanted to push a PR but not there. Only 5lbs less than my previous PR so good enough
Occlusion arm supersets
Ez curl 65x25, 75x25, rev false grip 75x25
Grey/blue/grey band pushdownnx25/25/35
Not bad after working all night.
Will see where I am on the 26th.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Dec 27, 2018 6:04 pm 
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Sergeant Commanding
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12/26
Hoped two days of good eating would yield a great day. Not so much
JS
Mob warmup. Farmers off
Box squat w/50lbs chains 155/245/335x7 lots of unsharpness. Denim bottoms and loose belt 425x7, planned jump not happening. 425x7, slightly better. 445x7. Just obstinate.
DL 224x3,315x3, 365x1x6 on the minute. Back fried from squats getting forward.
PRs are fun and I had one in mind. But you get strong from building strength not testing it. And three moderate work sets are better on most days then pushing one higher effort set.
GHRx15, +10x15, +15x15

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Dec 28, 2018 2:08 pm 
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12/28 30 mins incline treadmill. 15%. 3.4 then a short 5 min 3.7 mph. 560 calls, HR 145.
Bodybuilding
pulls to face stackx15x4 sets
Occlusion superset Cable tri pushdown/Cable ez curl 3 sets of 25 each. Using about half the weight on curls as triceps.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Jan 08, 2019 12:10 am 
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1/9 #1
JS
Mob warmup farmers feel great after a week off
Unfortunately took a bad fall New Year’s Day on way to work. Badly bruised or strained my left shoulder and left knee. So back off week was a wait and see every morning if there was improvement. There was but knee sore and shoulder loose. Don’t think any tears since I didn’t try to catch myself. Maybe partial dislocation.
So easy feel it out day.
Box squat straight weight Sambas 175x7, 265x7, 355x7 knee fine
Bench fat bar 3 grips 130x10, 180x3x3, 225x3x6 sets, 225x5x3 sets. No pain just loose.
Deficit DL 225x3, 275x3, 315x3x3, 315+50lbs chainsx3
Belt squat 300x12, 405x12x2
Pull-ups and chin-ups 60 reps in 5 and 10 rep sets. Chin-ups a bit iffy.
GHRx15x2 sets
Grey band pushdown x50
Green mini pull apart x50
Goal was to do what didn’t hurt not find out what did. Fight another day.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Jan 10, 2019 12:44 am 
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1/8 #2 Philly Downtown Marriott
This occlusion thing works.
35 mins 15% INC treadmill 600 cals 2.0 miles 3.5 mph 30 mins @3.5 mph last 5 3.8. Hr peak 150.
Pulls to face stack x12x4 sets
Occlusion
Rope pushdown 30lbs x25x4
DB curl 20/20/15/15lbsx25

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Mon Jan 14, 2019 3:35 am 
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1/12 #3. Day at home between 4 and a 3 day trips. Getting back on track but skipping doing anything during my back off week to heal my shoulder and knee cost me some progress.
JS
Fat bar bench 130x10
3 grips close/por/meet
180x3/3/3
225x3/3/3
245x3/3/3
270x2/3/3
Por phone book 270x8
Mob warmup
Box squat sambas w/50lbs chains 175x7,265x7, 355x7
Deficit DL 225x3, 315x3
Add 50lbs chains x3
315/365/315/365
Definitely much better. In everything. Will ease into normal training this week.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Mon Jan 14, 2019 3:35 am 
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1/13 #4 pull-ups and chins 60 total reps
Occlusion
Fat bar floor tricep ext 75x25x4
Superset
Scott EZ curl 55x25, 45x25x2,
Db curl 25x25
Early finisher from yesterday. Off to work.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Jan 17, 2019 3:37 pm 
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1/15 #6 garage
JS
Mob warmup
Box squat w/50lbs chains 175/265/355x7
Add suit bottoms 425/445x7
Bad news is I could feel treadmill yesterday and not super sharp. Good news this is 5 lbs off my current PR.
Speed DL 225x3, 315x3, 365x1x3 sets, 405x1 stopped
Speed dropped a bit on 405 and slightly strained erector getting forward on one of the squat sets.
Back to normal training on sq/dL. See how BP feels tomorrow before dentist. Shoulder feels about 95%.

1/16 #7 quick BP before dentist.
Fat bar straight weight 3 grips
130x10
225x3x9 sets
255x3x3
265x3x3
Garage 55 degrees and damp and I rarely bench in am, so hard to warmup. Third rotation with 225 felt ok.
Shoulder closer to 90%.
I got time.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Jan 18, 2019 8:28 pm 
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1/17 #8
55 pull-ups
Standing ez curl 55x15x4
Fat bar floor tricep press 75/85/95/95x15
Green mini pull apartsx25x2

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Jan 18, 2019 8:28 pm 
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1/18 #9
First Ruck in 2 months.
7 miles, 1:57, 30 lbs.
Felt great until last 20 mins. Hotel cardio paying off. More to do. But a PR.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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