Captain ObvIGx Log

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

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powerlifter54
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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:49 pm

5/8 home #66
Slid this a day due to being a bit dehydrated
Fat bar bench press
Pinky on ring
135x10
This warmup was ugly
Great thing about fun with quarters is you know quickly if it will go ok
Close and wide grips alt
225/275x4x3 sets, 225x4, 275x3,2
Ran out of gas last set.
JM 135x8, 185x8x2
Pull-ups x37 total reps
Getting work done.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:50 pm

5/9 home #67
Busy, dehydrated, distracted
JS
Dynamic warmup
Iffy
Box squat w/chains
175/265/355/355x7
Ham right tight
DL off blocks
225/315/365x3 strong
410x2 shut down 3rd ham twinged
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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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:50 pm

5/9 home #67
Busy, dehydrated, distracted
JS
Dynamic warmup
Iffy
Box squat w/chains
175/265/355/355x7
Ham right tight
DL off blocks
225/315/365x3 strong
410x2 shut down 3rd ham twinged
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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powerlifter54
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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon May 20, 2019 10:57 pm

5/10 #68
Portland, Ore airport Sheraton
Long night last night dodging t-storms out of Houston.
Occlusion arm
Pushdown x25x4 sets
Working up stack
Supinated close pull downx25x4 sets up the stack
Band pull aparts red minix50
Really like this machine with pulleys on both end and steady resistance through the rom.
15 mins on elliptical level 6. Jury is out.
20 mins INC treadmill 15% 3.0-3.7 mph
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon May 20, 2019 10:57 pm

5/11 #69
90 minute urban hike around Redondo Beach
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon May 20, 2019 10:57 pm

5/14 #70 home
Last dental stuff yesterday. Kicked my ass after stressful day.
Fat bar bench:
Fun with quarters
135x5, 225x5
225/275x5x8 sets 2 grips
JM 135x8, 185x8, 195x8
Pull-ups 33 reps
Started with McGill pull-ups like Tom wrote about.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon May 20, 2019 10:57 pm

5/15 #71 home
Hoping to milk one more good workout or a PR today. But know this cycle is pretty much plateaued.
JS
Mob warmup not bad. Farmers good.
Box squat w/50lbs chains 175x7, 265x7, 355x7 not sharp and got a pump in my quads. Bad sign for a warmup. Repeat @355x5. Cut it short right ham tightening in a weird place
DL 225/275/320x3 ham fine but not pushing it. Because I don’t have too.
Then 2 hours of yardio.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon May 20, 2019 10:58 pm

5/17 #72 San Juan intercontinental hotel. Sweet gym.
McGill pull-ups x1x3 sets these are impressing me.
Pulls to face
1 half stack warmupx15
Stackx15x4 sets
Occlusion arms
Straight bar ez curl 30/40/40x25 false grip rev curl 40x25
Superset
Triceps pushdown.
Worked up stack x25x4
Like straight handle best here
INC treadmill 33 mins 3.0-4.0 mph 15%
3.8 is about the best I could hope to maintain.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed May 22, 2019 2:13 am

5/20 Bogota JW Marriott
Pulls to face 1 warmup set then stackx12x4 sets
Occlusion arms
Straight bar Pushdown x25x4 working up
Superset
Straight bar close pull down x25x4 same weights
An old friend DB floor press 25kgsx20, 30kgsx20 my go chest rehab. Bad news is I do have a slight pec strain. Good news is they have 35 and 40kg DBs.
Inc treadmill 20 [email protected] km/h. 15%.
HR max134 way better than last time at 8700 FT MSL.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 24, 2019 9:06 pm

5/23 #74
Back off week in progress
JS
Mob warmup
Skipped Heavier goblets
Keeping McGill pull-ups in warmup
KB floor press 53sx20x3 sets
Ring rev rowsx20x2
Belt squats 225x9,340x9, 440x9x3
Yeah that rep scheme is no fun.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 24, 2019 9:06 pm

5/24 #75
Cooking a Pork Butt on the Smoker for neighborhood party. Plan got shaken up last two days so lifted yesterday a day early and decided to fit this in despite knowing this would suck.
Ruck 61 mins 3.5 miles
40lbs. This was no fun. Haven’t Rucked in a while, it was 85 degrees, and hard leg workout yesterday made this tough. Wind was good but legs did not respond to my faster, faster commands.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon May 27, 2019 6:37 pm

5/27 #76 Philadelphia Marriott
DB floor press 50x20x3 sets
Man does this do great things for pec strains.
Pulls to face. Playing with new grip and groove.
Need the longer ropes. No surprise my external rotation is not strong.
Seated row half stackx20, 3/4 stackx10
Occlusion arms
Tricep pushdownx25x4 sets climbing the stack each set. Not the goal but getting stronger on weight I can handle here.
Superset
DB curls 20sx25x3, 15x25
Elliptical 15 mins level 10 HR up to 133. Jury out on these vs incline treadmill.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:39 pm

5/29 #77 home
JS
Mob warmup
Added in YTWL with rubber tubing.
Feels like I am coming off a backup. Recovered but groove off.
Box squat straight weight 175x9, 265x9, 355x9x3 sets
Clean grip dL 225x5, 275x5, 295x5 dL grips 315x5x3 went easy right hammy still tight.
Finished with jumping in the pool.

5/30 #78 home
McGill pull-ups x1x3
Fat bar bench 135x20
Phone book 225x15,20,20
JM 135x10x3
Pull-ups 35 total reps
Scott EZ curl 75x10x4 sets
This cycle will be a pec rehab cycle. It is probably ok but not Taking a chance.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:39 pm

5/31 #79
Ruck
3.5 miles. 40lbs
58:30. Minute and half faster than last week. Still hard staying on the gas. 85 degrees and humid. Light breeze.

6/2 home. Min effective dose 2 nights of wedding revelry and a short trip to San Antonio tomorrow so just doing work.
JS
Mob warmup
Fat bar bench 135x20, Med pb Meet grip 225x15,18 por Big PB 225x20
DL from deficit clean grip 225x3, 275x3, 295x3, 315x3, dL grip 315x3x3
Skipped belt squats. Quads crampy.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:40 pm

6/5 home #81
Thought I was doing 2 days in San Antonio on a mini vacation then home and to work early today. SAT was great but a bit dehydrating running around Sea World then driving home last night was not great. Traded to later trip so got this in. Woke up achey. Warmups rough.
Bench fat bar still rehabbing right pec hot spot 135x20, Med pb 225x20, 18, pb por 225x20
JM 135/255/175x10
Now it gets ugly
Careful on squats as goblets and farmers sucked
Box squat 175x7, 265x7, 335x7, 355x2 shut it down knee tight and not tracking
DL clean grip 225x5, 275x5, dL grip 325x5x3
Just warmups for lower body. Annoying day but I know from years of being annoyed and disappointed with myself that I deserve it and it gets better eventually.

6/7 Nola Sheraton
DB floor press 50sx20x3 sets
Seated row 12x3 sets staying at 8RM.
Thought those were heaviest bells. Saw heavier as I was leaving to get beignets so came back and did more floor press 70sx20x2 sets. Almost about as heavy as I can get in position alone. And walked all over the city for more than an hour.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:40 pm

6/8 Newark Marriott #83
Quick before a long day
Pulls to face x12x5 sets working up the stack
Occlusion arms
Triceps pressdownx25x4
Superset
Db curl x25x4
Working up the stack on triceps and down the rack on curls
Incline treadmill 20 mins 15%, 3.3 mph
Band pul apartsx50
A pain getting up early but sitting on plane now glad I did it.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:41 pm

6/9#84 home
3.5 hours of yardio in high 90 weather. Cutting and hauling tree branches, over seeding, and spreading a lot of soil. This was a mistake. Cramping up big time tonight. Completely dehydrated, tomorrow is iffy.

6/12 #85 FLL W
dehydration kicked my ass. Feeling ok today so quick one in hotel.
Pulls to face 12x4 thumbs back. Jury is out.
Occlusion arms
Triceps pushdownx25x4 sets working up stack
Underhand pulldownx25x4 working down the stack
Band pull apartx50
Inc treadmill 20 mins 3.3-3.5 mph 15%
HR steady at 130+ last 15.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:41 pm

6/13 #86 Quito JW Marriott
Db floor press 25kgsx20, 32.5kgsx20x2 sets
Seated row 10x4 sets
Pulls to face 12x6 sets
30 mins inc treadmill 15%, 3.1-3.5 mph.
Way easier to get HR above 130 at 8k feet.

6/14 #87 home
All nighter but good nap when I got home at 6:30.
Just getting grooves going.
McGill pullupx1x5 sets
Fat bar BP pinky on ring
135x10, 225x3x8
DL clean grip 225x3x3, 275x3, 295x3
Ez curl Scott bench 75x10, 85x10, 85x10
False grip rev curl 75x10
Think there is scar tissue in my right pec. Right groin acting up but continuation of right leg stuff from 2 weeks ago. Summer may be a rehab season. I hope not.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:42 pm

6/15#88 home
JS
Mob warmup added Tom’s drill
Box squat straight weight Adidas powerlifts
175/265/335/355/380x7
DL clean grip 225x3, 275x3, 295x3, DL grip 325x3, 370x5
Whole right leg way better. Still issues but back on track. Now start expanding the box.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:42 pm

6/16 quick one home #89
Fat bar bench 135x10
Medium pb 225x20x2, pb close grip 235x20
Chins 35 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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:42 pm

6/18 #90 Lax Renaissance
Pulls to face thumbs back 4 sets of 12 light
Thumbs forward 5x12 working last two sets stack
Occlusion arms tricep pushdown
Superset
Underhand pull down
4x25 both working up stack.
This machine is by far the best triceps pushdown setup I have ever used. Luckily very common in hotels.
30 mins inc treadmill 3-3.7 mph, 15%
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jun 19, 2019 9:43 pm

6/19 #91 home
Very busy stretch work wise
Just doing work
JS
Full warmup
Bench fat bar speed reps
145x10, 235x3x8 sets close grips
Box squat buff bar 175x7, 265x7, 355x7 done. Knee and groin not happy and today not the day to do a few weeks of damage
DL 225x3, 275x3, 295x3, 325x3, 390x5
390 a nice finish to a rather rough day.
They happen.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon Jun 24, 2019 3:33 pm

6/21 Guatemala City Intercontinental
30 mins incline treadmill. 18%.
Yeah. 18.
30 mins 4-6km/h
Boring but big lat pulldown 5x12
Worked up 4 sets to a 12RM
Then one downset.

6/22 #93
Home.
Landed at 0500. Napped 6-8.
90 mins yardio.
Lunch date with wife.
Swim at home.
Easy 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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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon Jun 24, 2019 3:34 pm

6/23 #94
Quick early one
Fat bar BP 135x10
225x5, 255x5x5
Pull-ups 25 total reps
Harder than it should have been.

6/23 #95
Church and work later today forcing a split.
JS
Mob warmup
Clean grip DLs 225x3, 275x3, 295x3
Belt squat 245x12, 360x20, 20
Brutally hot. 90 in garage. New record.
Quick and dirty.
"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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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Jul 09, 2019 1:14 am

6/24 #96 Bogota JW Marriott
Pulls to face 6 sets of
12 top 3 sets stack
Pulls to face thumbs back 4 sets 12 much lighter
Standing low row 4 sets of 12 heavy
Occlusion arms
Pushdown 4x25 reps working up stack
Superset
Db curl 25s 4x25
Inc treadmill 15 mins 15% 5-5.5 km/h
This weight room had good dumbbells but now gut new equipment and they are nice but way lighter. Crap, no more floor press.
"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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