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 » Wed Jul 11, 2018 7:50 pm

7/11
Jumpstretch lower body, half bosu ball abs, foam rolling
Warmup since we are discussing it:
KB Goblet 53x12
KB two hand swing 88x24
Double 88 KB farmers walks
Then
Box squat with 55lbs chains raw 155x7, 245x7, 295x7, 335x7
335 used to be my first work set in briefs.
Progress. Not sexy. But progress.
DL 245x5, 315x1x7 3 grips speed style on the minute
GHR bwt-12x3
BP fat bar 130x10, 225x5, small pb 275x3x3 just gtg
"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 Jul 20, 2018 10:43 pm

7/18 starting the new lower body cycle. Alternating two workouts. A box squats, speed DLs, hip belt squats and GHR. B pin squats, RM deadlifts, GHR.
Should be good.
JS
Mob warmup
Free squat 155x5, 245x5, 295x5, 315x5
DL 135x5,245x5, 315x5, 315x5 back tightened a bit but new bumpers arrived via UPS, so 225x5, 275x5
GHR x12x3 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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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri Jul 20, 2018 10:43 pm

7/19 woke up with nasty back spasm. I guess the bent row experiment yielded what I thought might happen. Again.
Fat bar bench 130x10, fun with quarters
(225/275x5)x4 sets. nice jump over last week
Pull-ups 36 reps total
Ez pullover ext 80/100/120x12
Scott ez curl 70/80x12 90x8
Bench beginning to feel like old times. Beginning.
"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 Fat Cat » Sat Jul 21, 2018 12:15 am

powerlifter54 wrote:
Fri Jul 20, 2018 10:43 pm
7/19 woke up with nasty back spasm. I guess the bent row experiment yielded what I thought might happen. Again.
Fat bar bench 130x10, fun with quarters
(225/275x5)x4 sets. nice jump over last week
Pull-ups 36 reps total
Ez pullover ext 80/100/120x12
Scott ez curl 70/80x12 90x8
Bench beginning to feel like old times. Beginning.
I was gonna say...looking juicy brah.
Image
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Re: Captain ObvIGx Log

Post by powerlifter54 » Thu Jul 26, 2018 1:44 pm

7/23 30 mins incline treadmill 15%
Pulls to face and Lifefitness Pulldown 3 sets each
SFO


7/25
No matter how I approach it an all nighter crushes my workouts for 48 hours. Was going to slide it a day but pushed through due to time constraints next few days
Fat bar bench
130x10 felt great, 225x5 not so great. Knew this was gonna suck but next two days busy so no slide.
Small phone book 275x5x3 sets
Phone book 295x5, 315x3
No pb 225x10
Pull-ups 48 reps
Will do arms later.
"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 » Thu Jul 26, 2018 6:12 pm

7/26 feeling good but holding back. Two good nights sleep and food. Back tightness about gone but still some remnants and hammy tightness. So plan was to just warmup then work assistance by feel.
JS
Mob warmup. Farmers way off so just confirming view not quite cleared hot.
DL 225x5, 275x5, 315x5 315 best set. Wanted to go up but goal was to get somewhere where it didn’t hurt not find out where it does.
Box squat raw 155x7,245x7, 315x7
Mt DVS hip belt squat 200x12, 303x12, 425x12pr RPE 9
GHR bwtx12x3
"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 Jul 30, 2018 5:31 am

7/29
Quick short recovery time workout before 4 days at work. Will get something but no barbell work so just getting it in.
JS
Fat bar bench 130x10, 230x17 very little in tank.
Mob warmup farmers walks. Very rough. Confirming I am flat.
Free Squat 155x5, 245x5, 315x5 did these to a rebound not off the pin. But not atc. Felt better. Now to go up either in Reps or weight.
DL 225x5, 315x5,365x5 using straps to save biceps but just different enough from mixed grip. Groove coming back. Lots of strength left but goal is symmetrical pull.
Pull-ups and chin-ups 24 Reps
Good mail it in workout.
"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 Jul 30, 2018 8:48 pm

7/30 Gua

30 mins incline treadmill 15-18% 5.0 km/h
"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 31, 2018 5:01 pm

7/31 boring but big EWR 12 sets of upper back
"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 » Thu Aug 02, 2018 9:56 pm

8/2 upper
Fat bar bench 130x10, 225x5, small pb 275x5, Med pb 295x5, pb 315x5, slingshot 295x7, small pb 225x17
Pull-ups 48 reps
Tri pullover ext 100x12, 120x12, 90x12
Ez curl 70x12, 80x12
False grip rev curl 70x12x2 sets
Not feeling sharp but strongest BP workout in a while. Good sign when you are stronger than before on a blah day.
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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Re: Captain ObvIGx Log

Post by powerlifter54 » Sat Aug 04, 2018 12:38 am

8/3 lower
Been going easy with the back twinge but back at it today off the box
JS
Mob warmup farmers better
Box squat raw 155x7, 245x7, 335x7 add 50lbs chains and loose suit bottoms. Maybe rest, maybe creatine, but suit bottoms much tighter in thighs. 335x7, 355x7, 375x7. These felt very strong but very heavy. Which is normal first workout in box cycle. Until 375. Thought about going up. But already skipping DLs due to crampy bicep tendons so enough.
Hip belt 335 x12, 430x12PR!
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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Re: Captain ObvIGx Log

Post by nafod » Sat Aug 04, 2018 5:42 pm

How’s the bionic hip?
Don’t believe everything you think.

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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Aug 07, 2018 1:22 am

nafod wrote:
Sat Aug 04, 2018 5:42 pm
How’s the bionic hip?
Not as good as my own 29 year old hip but no more pain. Doc says no running but skiing ok except moguls. Which like the playing the piano I never could do anyway.

Have had more issues with my “ good” leg than the surgery affected one. But training and life and flying great. Not going much above 500 in the squat or dL again but doing more rucking and fitness stuff. Surgery on hip is a great thing and 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 Aug 08, 2018 2:51 pm

8/7 unmotivated upper
Today is a case where my want to do something was low. But my long term commitment to it got me to just show up
Fat bar bench 130x10, 225x5x2 sets, 275x5 if I got nothing else out of today except I came in pretty distracted and cranked out 275x5 Full rom without a thought as a warmup, I would be happy. One step closer to my old raw warmup sequence.
Close grip phone book 275x5x3 sets
Pull-ups and chins 36 total reps
Ez extension pullover 90x12, 120x12
Ez curl on scott bench 70/80x12
False grip rev curl 80x12
Not a great day. Paying the price for beach beers, a schedule full of conflicts, and setting the table for a better possible bench Saturday. Pressing on.
"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 Aug 10, 2018 12:28 am

8/9 lower DL emphasis workout
JS
Mob warmup
Free squat 155x6, 245x6, 315x6, 295x6
DL 135x5,225x5, add straps 315x5x3 sets
Every dl set better. Learning groove with straps double overhand is strangely difficult.
Very ambivalent today about working out. Still gaining confidence in free squat and new adjusted groove and depth . DL not feeling great until 315 second set. Suddenly very inspired to jump up, thought about it but held off.
“Let’s walk down the hill and get ‘em all”
"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 Aug 10, 2018 8:10 pm

8/10 extra 3 hours of yardio. Woke up very sore from traps to hamstrings. Low impact movement in the heat about as good a recovery tool as I know. Right ham really sore. Not pulled, but sore. Glad I held off yesterday. As careful as I am I still overestimate my SPP. It may take another year to get back to where I want to be. But it will take 50% longer if I pull that hamstring again.
"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 » Sat Aug 11, 2018 11:02 pm

8/11 upper
Fat bar bench 130x10, 220x5, 270x5, 275x5 Med pb 295x5, pb 315x5, slingshot 295x7.9. Not locked out fully. Small pb 225x17
Pullupsx36 reps
Kroc row 88x20+20
Tri pullover/ext 100x12, 130x11, 120x12
Scott ez curl 70x12, 80x12
False grip rev ez curl 90x12
Strongest upper body workout in almost 3 years. Getting there.
"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 » Thu Aug 16, 2018 7:01 pm

8/14 Hotel quickie ewr
15 mins incline treadmill
4 sets to stack on seated row
4 sets of stack ptf
"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 Aug 17, 2018 2:02 am

8/16 squat emphasis lower
JS
Mob warmup
Box squat with 50/lbs of chains.
Raw
155x7
245x7
315x7 this was a Work set in briefs 6 months ago.
Briefs on
365x7
365x7
Speed dL
225x7
315x1x7 on the minute, all 3 grips alternated
Hip belt squat 335x7, 450x12PR
GHRx12x3sets
Just not a lot in the tank. Wiped out afterward. Plan was to go to 405 for final set. Right on they edge of doable, but decided to stay at 365.
Not today injury, 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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Re: Captain ObvIGx Log

Post by powerlifter54 » Sat Aug 18, 2018 2:55 pm

8/17 upper
Fat bar pinky on ring Full rom 130x10, 220x5, 270x5
Phone book close grip 270x5x4 sets, 280x5
Pull-ups 39 Reps
Ez pullover ext 100x12, 120x12PR, 125x12xPR
Scott ez curl 70x12, 80x12
False grip rev curl 90x12
Usually benching after a squat/deadlift day not so good. But today surprisingly strong. Had to drop Kroc rows because bicep tendons singing a bit from yesterday.
"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 » Sun Aug 19, 2018 1:16 pm

8/19 San Juan Hotel gym
30 mins incline treadmill 15% incline. 3.3-3.5 mph. About 550 Cals and top HR 140.
Goal is this fall 7 miles in 2 hours with 50+ lb pack.
Nice and easy for now.
"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 Aug 22, 2018 2:48 am

8/21 upper
A bit of south of the border revenge past two days so not sure how this would go.
Fat bar bp
130x10 very good
225x5 uh oh
225x5 much better
275x5 nice and smooth
Med pb 295x5
Pb 315x5
Slingshot 295x7
Small pb 225x17
Pull-ups x39 goal reps
Kroc row 88x22+22
Ez ext pullover 100x12x4 sets
Really running out of gas during pull-ups.
So EZ rest of way.
Dehydration kills.
"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 Aug 22, 2018 10:24 pm

8/22 lighter lower body day
JS, foam roller
Mob warmup
Free squat 155x7, 245x7, 315x7
DL 225x5, 315x5, 365x5
GHR x12x3 sets
False grip rev ez curl 70/80/90/70x12
Left quad has some binding scar tissue from quad retraction during surgery. Right ham still catching up after years of letting left side do all the work due to old injuries and asymmetries. So although on a good roll, have a chance to take mini vacation with Ms PL54, so next week a back off.
Need 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 » Thu Aug 30, 2018 10:23 pm

8/29 ez week workout
An extra long weekend in Charleston. Flew into Charlotte and visited some old friends then Hit C-town, and hit the beaches. Great AirBNB. Not great mattress. Back just not feeling great all week. Picked up an extra two day starting tomorrow to open up the rest of my month, and running late due to some family issues to cleanup when we got home.

So today is a discipline day. Do it because it is time to do it. Tried to fire myself up to do some rep TBDLs, which is in my backoff week rotation. But in KB goblets and swings back so tight, even after a repeat, decided not today.

JS rewatched Dick H on the lower JS routine. Fixed my approach. Much better.
KB Goblet 53x12
KB two hand swing 88x24
Low back feeling strange. Deja Vu. Felt this before but don’t know when but it wasn’t good. Repeat warmup. Bit better.
Box squat 155x5, 245x5, 335x7...left box at wrong height
Right box height 1.5” lower 245x5, 335x7
Back so so
Not planned or programmed, just stupid.
Fat bar bench 130x10
Smallest pb 225x20
Ah ha...in middle of BP set put it together...
Realized issue is psoas so tight it is pulling on L5-S1 and inflaming nerve. Good I stopped.
Tomorrow afternoon a long walk around San Fran Hills.
And some Dick Hartzell magic.
Will be just fine when I start new cycle Sunday afternoon.
"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 Sep 03, 2018 5:49 pm

9/1 quick upper with a load of yardio to do.
Fat bar bench raw 130x10, 225x3x6 sets
Add choked blue bands 225x3x8 sets 3 grips
Pull-ups and Chin ups x36 Reps


9/2 start new cycle. Quick bench yesterday.
Squat focused lower today.
JS
Mob warmup
Box squat w/50lbs chains raw 155x7, 245x7, 315x7 add loose briefs 365x7x2
Speed DL 225x7, 315x1x3, 365x1x4 sets. 3 grips
GHR bwtx15x2
Gonna try to drag this cycle out to 7-8 weeks so very slow climbs in intensity and volume. Also going to try hip belt on dL focused day instead of Raw oly squats, which I think are aggravating my left quad. Probably some scar tissue.
"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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