IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri May 04, 2018 4:21 pm 
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Sergeant Commanding
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5/4
5/4 feeling better and appetite returning. Nothing Wednesday and just soup yesterday. So slid this a day along with my showtime for work till tonight.
BP fat bar 130x10, 220x10, smallest pb 270x3, 220x3, 270x4,220x3, 270x3, 220 close grip, 270 mf on ring
Chins x36 reps
DL 245x3x3
Just went easy today. A ton of experience with being depleted and dehydrated. So even not feeling bad, did not push a quickly rehydrated and questionable electrolyte level set of muscles. Gonna do a little more tomorrow at the Hotel gym. Off to San Jaun tonight. Great gym overlooking beach.

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"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: Sat May 05, 2018 7:53 pm 
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5/5/18
Back at it after red eye and a nap. Still congested in lungs but got some cardio in for first time in a week and some pump and squeeze.
Incline treadmill15%, 20 mins 3.3mph, 5 mins 3.7 mph wind good if I wasn’t still coughing
Bench squat in Startrack smith machine 135x10x2, 225x10, 315x10
Startrack seated row 4 sets of 10 to stack, 1 downset of 10
Smith machine JM Press 135x7x2, 155x7,175x7, 185x7
Pulls to face 4 sets of 12 to stack
Rev false grip curl 60x10x4

_________________
"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 May 09, 2018 2:04 pm 
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5/8 upper
Fat bar bench 130x10,220x10, 270x4, 220x4, 270x4, 220x4, smallest pb 270x4, 220x4, Med pb 270x4
Pull-ups x48 total reps
Ez pullover ext 90x12, 110x12
Ez Scott curl 70x12x2
DL 245x3x3
Beginning to feel better.

_________________
"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 May 11, 2018 9:57 pm 
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5/11 at training in Denver, 4 am brief. A lot of simulator fun. Yep, fun. Then survival refresher. No dunker Cooperate and graduate. Still not 100% but got some treadmill in at altitude and 25 mins at 15%. Got HR up to 150 without much effort.
Then pulls to face 1 warmup set about 2/3 of the stack then 4 sets of 16 with the stack. Why do shrugs?

_________________
"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 May 14, 2018 5:14 pm 
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5/14 upper. about 95% over my cold. Got pretty dehydrated yesterday doing yardio and DLs 245x3x3. Caught up with lots of drinking. Including both green tea and swirl margaritas.

So today.
Fat bar bench 130x10, 220x10, 270x4, 220x5,
Small pb 270x5, 220x5, Med pb 270x5, 220x5, pb switch to closer grips 270x5x2, 220x5 all 220 sets done close grip speed style.
Pull-ups and Chins 60 total reps
Ez pullover ext 90/100/110x12
Ez Scott curl 70x12x3 sets
DL 245x3x3
Goal is to get bench on track. Surest way is to eat more. But not the plan. So more close grips and eventually creatine.

_________________
"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 May 23, 2018 1:31 pm 
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5/19 quick get some work in workout
Full stretch and warmup
DL 155x3x3, 245x3x2 ham ok
Fat bar speed bench with doubles blues
220x3x8 sets 3 grips
Meet grip phone book 220x10
Box squat with 50lbs chains 155x7, 245x7, 315x7
Pullupsx30

_________________
"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 May 23, 2018 1:32 pm 
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Location: TX
5/21 45 min walk around Lake Washington/

_________________
"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 May 29, 2018 2:24 am 
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5/25
Me and my study partner from Celestial Navigation 35 years ago hitting arms early.
Close grip fat bar bench 130x10, 220x10, pb 270x5
Pull-ups 15 x2 sets
Pullover extension 80/100/120x12
Ez Scott curl 70x12, 80x12,80x12
Finisher pullover 80x12, false grip Rev ez curl 70x12


5/28 home from work this afternoon and getting one in.
Fat bar BP 130x10,220x10
Small pb 270x5, Med pb 290x4, pb 310x3, 4 board 330x3, slingshot 290x5
Lockout a long way from meet ready.
Pull-ups and Chin up 45 Rep’s
Ez pullover ext 80/100/120/100x12
Ez curl 70/80x12
Rev false grip 70x12
A work in progress.
But jacked.
Got to pour a little bit out.

_________________
"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 May 31, 2018 1:06 pm 
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5/29. Leg day can be fun. Just can’t remember one.
JS
Full mob warmup. Ham tight
DL 245x3x2, 335x3, 355x3 right ham iffy but groove is back. Reluctantly using left hand pronated again. Feels way better.
Box squat with 50lbs chains 155x7,245x7, add loose suit bottoms 335x7, 380x7, 355x7
Hip belt squat on DVS mountain 200/300/400x12 letting knees go over knees to hit quads more.
GHRx12x3

_________________
"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 Jun 04, 2018 10:51 pm 
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6/4
About a week at the beach after a night in Nola. Way more drinking than I would normally do, and only 4 sets of pulls to face. 9 hour drive home yesterday, planned to bench when I got home but slid it to today because feeling achey. Still not great today but got to get work in.
JS Stretch
Mob warmup
Back and glutes tight from driving so skipped DLs . Goal mainly was do some good BP and squat work.
BP fat bar 130x10, 220x10, small pb 270x5, Med pb 290x5, pb 310x5, 4 board 330x5, slingshot 290x8. Best BP in months. Time for creatine.
Box squat w/50lbs chains 155x7, 245x7 loose suit on 315x7, belt on unbuckled 360x7x2, belt tight 360x7.
Hip belt 280x12, 415x12PR
GHRx12x3
A rep stronger each BP set than last week and upped volume and intensity on squats from last week putting me In range of my next goal PR.
More tomorrow on road. Mainly back and arms.

_________________
"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 Jun 07, 2018 3:55 pm 
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6/5 Denver
Lots of hammer pumpitude

6/6 San Juan
30 mins 15% 3.5 and 3.7 mph. 400 cals

_________________
"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 Jun 07, 2018 10:06 pm 
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Quote:
Reluctantly using left hand pronated again. Feels way better.
Do you switch it off to get a similar volume of work both ways? Or do you primarily stick with one, barring injury or something?

Last year when I started I was nearly religious about switching almost every set.
Except maybe when it was really heavy toward the end of a cycle; then I might stick with my "best side" for a few workouts. This year I've really let that fall by the wayside, and pulled almost entirely with my grip just one way. Does that make any difference? Is it something to pay attention to?

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Jun 12, 2018 2:47 pm 
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Quote:
Quote:
Reluctantly using left hand pronated again. Feels way better.
Do you switch it off to get a similar volume of work both ways? Or do you primarily stick with one, barring injury or something?

Last year when I started I was nearly religious about switching almost every set.
Except maybe when it was really heavy toward the end of a cycle; then I might stick with my "best side" for a few workouts. This year I've really let that fall by the wayside, and pulled almost entirely with my grip just one way. Does that make any difference? Is it something to pay attention to?
Yes. I Warmup double overhand then alternate grips when I can’t hold overhand anymore. Too much of one grip will cause symmetry problems!

_________________
"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 Jun 12, 2018 2:48 pm 
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6/8 doing work
Flew home yesterday morning. Did a webinar. Really not feeling like lifting.
So what?
JS
Just the goblets for warm up
DL 135x5, 245x3x2, 295x3, 335x3, 375x3 best effort since surgery. Encouraging.
Speed BP 130x3x3,220x3x9 sets 3 grips
Meet grip 220x10 easy shoulders beat up from Hammer machines last week.
Free squat 135x5, 185x5, 225x5 first free atc squats in almost 3 years. Felt strong but awkward. And as after any free squat time away my hamstrings and adductors cramped quickly. Good sign. No heavy stuff here ahead for me but squatting always my best DL builder so will go in as assistance and box squat will stay the mainstay. I am more focused now on hams and groin than quads.

6/11 paying the piper
Back from a week at the beach and Many libations with old friends and in old haunts. Two quick but good days at home and good workouts. Now after 7 days on the road, and a lot of stuff to do on my days off, gotta do the work tonight to get ahead. Again good friends and beers worth this rough day. I used to worry about measuring my intensity as a rating of my workout. Now I measure do I get my planned volume in. And I did. By hook and by crook.
JS
Back squat 135x5, 185x5, 225x5, 275x5. As expected took 4 sets for ham to cramp but felt a much better groove.
BP 130x10, 220x10, small pb 275x5, Med pb 295x4, pb 295x5, 315x5 as 295x4
Pullupsx36reps
Ez pullover extension 80x12, 100x12, 110x12
Scott bench ez curl 70x12x2
Fight another day.
Only the squats felt in any way ok.
Meh

_________________
"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 Jun 13, 2018 9:26 pm 
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6/13
Slid this a day because right leg sore. So did 3 hours of yardio. This always helps.

My “good” leg continues to be difficult. Quad and IT tight and inner hammy/groin tender. So played it by ear.
JS
Warmup except KB single leg DLs.
Box squat in Neo shorts and Sambas
W/50lbs of chains 155x7, 245x7, add denim briefs 335x7 very solid but leg giving abort signs
GHRx12x3
Really wanted to go for PR I have been targeting but while I feel pretty confident it is there, I also feel pretty confident I will tweak right quad or ham again. So fight another day. No I do not like this. But I hate getting hurt and unlike in my past, going hard in the face of anything is no longer a measure of my hardcoreness.

Go hard. If you can.
Or Go home. Before you can’t.

_________________
"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 Jun 15, 2018 11:24 pm 
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6/15
Trained at Jay’s Gym. Very much a barbell club. Lots of great Rogue and I think Eleiko plates, great bars, jerk plinths, flooring, racks, and bench solid. Enough KBs and dumbbells to be just right. Great location. Hung with Jay and meandered through my workout breaking for lunch and a craft beer. Enjoying another as I type this.
Walked about 3/4 a mike from Hotel to the gym.
JS
Goblet squat 53x12
KB swing 106x12x2
Speed BP 135x10, 225x10, 225x3x12 sets 3 grips, 225x10
Farmers walks 106s around gym and up ramp. No joke.
Squat 135x5,225x5,275x5, 315x5 getting better.
Lunch break
DL 155x3, 245x3, 335x3x5
KB Kroc row 106x20+20
Nice and easy today.
Another beer and walk back to Hotel. Maybe some barbecue.

_________________
"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 Jun 20, 2018 10:25 pm 
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6/18 30 mins treadmill 3.0-4.0 mph. 15%. Almost 400 calories.



6/20
Fat bar bench 130x10, 225x10, small pb 275x4, Med pb 295x4, pb 315x4, slingshot 295x5x2
Close grip phonebook 275x4
Pullupsx36 reps
Ez pullover ext 80/100/120/100x12
Scott ez curl 80x12x3
Still not feeling upper body but better.
Then about an hour 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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Jun 22, 2018 7:55 pm 
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6/22 continuing the climb from shit to suck

Getting close to a back off and trying to avoid any problem but thought it might be there today so felt my way up and boom a PR. Every squat set easier. PR set needed to slow down out of fear of hurting myself being to aggressive.
JS
Mob warmup skipped one leg DLs
Box squat with 50lbs chains 155x7, 245x7, briefs on 335x7, belt on 405x7 PR! Post hip replacement! Not impressive but easy. Will take it.
My DeeVeeEss hip belt 300x12, 380x12, 450x12 PR!
GHR x12x3 video shows need more extension

_________________
"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 Jun 24, 2018 3:44 pm 
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6/23 quick pump after watching Germany win and before work tonight
Fat bar bench por 130x10, 225x10
Close grip phone book 275x4,5,5 225x10
Pull-ups and Chins 48 total reps
Ez pullover extension 100/120/100x12
Ez curl Scott bench 80x12x3 sets
Thumbs out band pull apart green mini x50

_________________
"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 Jun 25, 2018 3:48 pm 
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6/24 SJU PR
30 mins 15% incline 425 cals, 154 HR, 3.5-4.0 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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Jun 27, 2018 4:27 pm 
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6/27
Fat bar bench 130x10, 225x10
Small pb 275x4
Med pb 295x3
Pb 315x2
Small pb 225x14
Everything heavy and after first bench work set on a spiral of suck.
Definitely at the end of this training cycles line. Not nearly as during the concentrated loading as I used to do in meet training, but still eventually run out of gas from equal parts real life, age, and loading. So easy upper next week.
Pull-ups and chin-ups 48 total reps
Ez pullover ext 80x12, 100x12, 110x11 fail
Ez curl 70x12, 80x12
Already planned lower back off tomorrow but hoped to squeeze one more workout out of upper.
Not today Jack, not today.

_________________
"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 Jul 02, 2018 4:54 pm 
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6/28 JS
Mob warmup
Ez lower
Free squat to low pin 155x5, 245x5, 315x5
DL 135x5, 225x5, 315x5

7/2 ez upper
Fat bar bench 130x10, smallest pb 225x18
Pb close grip 225x16
Chinsx12
kB Kroc row 88x20+20
Yep, needed this. Nada in the tank.

_________________
"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 Jul 03, 2018 5:51 pm 
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7/3 EZ lower
JS
Mob warmup, added distance to farmers.
Squat 155/245/315x5
DL 245/315/360x5
GHR x12x2 have Changed technique to make it harder and more Full ROM
Deads finally feeling right. 360 felt like 360 should feel as far as symmetry and groove. Now to push up the strength.
GTG in DL and free squatting I think fixed my DL.

_________________
"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: Sat Jul 07, 2018 10:40 pm 
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7/6 SJO
15 mins incline treadmill 15%, 6.0 kmh
BP 225x18
Pulls to face 4x12 heavy to a pump

_________________
"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 Jul 08, 2018 8:48 pm 
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7/8 why I do back Offs.
Really working a lot and a long stretch of pushing the lifting. So last week very easy upper and kind of lower, and just NFL combine BP twice for workouts. Which told me what I knew that I was out of gas under 225x20
Today
Fat bar bench 130x10, 225x10,
Small pb 275x5, Med PB 295x5, pb 315x5
This equals my best workout like this ever.
Slingshot 295x6
Small pb 225x16
Pull-ups 39 reps
Pullover extension 80x12, 100x12, 120x11PR
Ez Scott curl 80x12x2
Good point to start back on creatine. Bwt up a bit at 218. Eating more.

_________________
"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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