IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: Captain ObvIGx Log
PostPosted: Mon Sep 03, 2018 9:14 pm 
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Sergeant Commanding
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Location: TX
9/3 EZ pump and squeeze at altitude
Incline treadmill 15%, 3.4 mph. 15 mins.
Tricep floor press 115x10x4 sets
Pulls to face stackx10x4 sets
Doing 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: Fri Sep 07, 2018 4:03 am 
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9/6 not really feeling it today.
Fat bar BP 130x10, 225x5, 275x5, small pb 295x5, pb 315x5, slingshot 295x8PR!
Tri ext pullover 90x12, 130x12
Ez Scott curl 70x12, 80x12
A good sign when you hit good numbers and feel off.

_________________
"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 Sep 07, 2018 7:41 pm 
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Location: TX
9/7 lower dL emphasis.
Did yardio for 45 mins so skipped JS
Mob warmup. Farmers felt much better, a great sign.
Raw box squat wider than my normal box squat stance. In Sambas. 155x7,245x7, 335x7
DL 225x5, 315x5, 365x5, 315x5 people calling me whole DL portion, so lost good feeling but groove stayed clean and symmetrical. Big jumps coming.
Hip belt 300x12, 400x12
GHRx12x2 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 Sep 12, 2018 10:43 pm 
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Sergeant Commanding
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Location: TX
9/12 upper RE
Fat bar BP 130x10, 225x5, 275x5, Small pb 275x5, Med pb 295x5, pb 315x5, slingshot 295x7, raw 225x12
Expanding the box on the volume side
Pull-ups 36 Reps
Pullover ext 90x12, 120x10,11
Ez curl 70x12, 80x12, Rev false grip 80x12
Band pull aparts green minis 25x2 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: Thu Sep 13, 2018 7:47 pm 
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9/13 the jagged edge
JS
Mob warmup. Farmers felt great so excited to push it today.
Box squat w/50lbs chains 155x7, 245x7 Little right groin twinge in right adductor. Same old thing. Happened on rep 5 but 6 and 7 were fine. Mulled over shutting it down a bit. Stretch and felt something but guessed scar tissue letting go. But who knows. Decided to repeat set and felt good. So threw briefs on a set early and did 335x7. Then two careful sets of 385x7. Probably great reasons to shut it down. But sometimes when I feel relatively confident I press on. No emotion, just 90% accurate knowledge of my body. 40 years under the bar helps.
Speed DL 225x5, 315x1x2, 365x1x2, 385x1x2, 405x1x1 set. 405 about 2 seconds. Heaviest DL since 2015. Groove is good and finally symmetrical but need more flexibility and confidence. And practice.
GHRx15x2 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: Mon Sep 17, 2018 4:39 pm 
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Sergeant Commanding
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9/17
Quick pace
Speed BP fat bar
130x10, 225x3x6 sets 3 grips
First 3 grip rotation heavy and slow.
As usual speed back in 5-6 sets
225 plus choked blues x3x9 sets 3 grips
Last 3 grip rotation slowed down. Done.
Pull-ups and chins 48 total reps
Ez pullover ext 90x12, 125x12,10
Scott ez curl 80x12
False grip rev curl 90x12

_________________
"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 Sep 18, 2018 9:49 pm 
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Location: TX
9/18 dL focus lower
JS
Mob warmup
Raw box squat sambas
155/245/337x7
DL
225x5, 315x5, 385x5, 365x5 heaviest in a few years. Way better and pretty easy. Not perfect groove or symmetry but getting there. Goal is still 50kgs away. May take 1-3 years.
OK.
GHRx15x2
Had to drop hip belt today for time. Last follow up with eye surgeon appointment.

_________________
"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 Sep 19, 2018 4:45 pm 
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9/19
Lagniappe
2 hours of yardio, not that hot out. But still sufficiently warmed up.
My best Wendler imitation in cargo shorts and Ariat work boots.
Hip belt squat 300x12, 405x12x2 sets
Kroc row 88x24+24

_________________
"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 Sep 24, 2018 9:29 pm 
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Sergeant Commanding
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9/24 upper
Fat bar bench 130x10, 225x5, 275x5, Med pb 295x5, pb 315x5, Small pb 275x6, slingshot 295x6
Pull-ups 48 total reps
Ez pullover 90x12, 125x12x2, 100x12
Scott ez curl 70x12x2, 80x12,
False grip rev ez curl 90x12
Green mini pull aparts x25x2
Volume going up as planned.
Intensity goes up based on RPE.

_________________
"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 Sep 25, 2018 7:37 pm 
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Sergeant Commanding
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Location: TX
9/25 grinding
JS
Mob warmup
Farmers and squat warmups not sharp but workable
Box squat with 50 chains 155x7, 245x7, briefs on 335x7, 405x7 (my previous PR and that was wearing a belt) 385x7
Probably had another 405 set in me but next workout it should go easily and on track anyway for next incremental PR.
DL fun with quarters. kind of. 225x5, 315x1, 365x1x2, 410x1 (10kg plates), 365x1x2, 410x1
GHRx15x3 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: Thu Sep 27, 2018 9:34 pm 
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Sergeant Commanding
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Location: TX
9/27 “speed” bench
Abbreviated lower warmup
Box squat raw sambas 155x7,245x7, 335x7
Fat bar speed bench 130x10, 225x3x6 sets 3 grips
Add choked blues
Larry Miller style 225x3x6 sets 3 grips too heavy really for speed work but lockout magic
Add phone book meet grip 225 and bands x8
Pinky on ring 225 and bandsx8 surprised this closer set got 8
Kroc row 88x30+30 post surgery PR
Mini Band pull apartsx25x2
Blue band press down x25x2
Rev ez curl false grip 70x25
Notably sore in right spots after Monday and Tuesday. Going to visit dash 3 at college this weekend. Too sore to combine both workouts so just did light squats today before BP. Maybe Sunday when we get back will do hip belt and deadlifts. We will see.

_________________
"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 Sep 27, 2018 9:34 pm 
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Sergeant Commanding
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Joined: Wed Jan 05, 2005 5:46 pm
Posts: 7798
Location: TX
9/27 “speed” bench
Abbreviated lower warmup
Box squat raw sambas 155x7,245x7, 335x7
Fat bar speed bench 130x10, 225x3x6 sets 3 grips
Add choked blues
Larry Miller style 225x3x6 sets 3 grips too heavy really for speed work but lockout magic
Add phone book meet grip 225 and bands x8
Pinky on ring 225 and bandsx8 surprised this closer set got 8
Kroc row 88x30+30 post surgery PR
Mini Band pull apartsx25x2
Blue band press down x25x2
Rev ez curl false grip 70x25
Notably sore in right spots after Monday and Tuesday. Going to visit dash 3 at college this weekend. Too sore to combine both workouts so just did light squats today before BP. Maybe Sunday when we get back will do hip belt and deadlifts. We will see.

_________________
"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 Oct 04, 2018 7:54 pm 
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Location: TX
10/1
Yesterday and today just got away from me with two clients and social commitments .
Rushed this today before getting called for work off reserve today.
3 grips today
fat bar BP 130x10, 225x3x6 sets
Add choked blues 225x3x8 sets
POR phone book 225 plus blues x8,7
But the Gumbo was fantastic yesterday.




10/3 doing work
Back a bit touchy from two long days at work.
JS
Mob warmup
Raw box squat sambas 155x7, 245x7, 335x7, 335+50lbs chainsx7
DL 225x5, 315x5, 365x3, 410x3 Post surgeries PR, 365x3, 315x3 not hard body just not acclimated yet to going heavy. But getting back over my meet shape top warmup is a nice benchmark. About 90lbs to go. Work to do.
Hip belt 300x12, 405x12x2
Ghr x15, 10x15
Kroc rows 88x25+25
Today was hard work. Some left in tank, but good with that. Humid warm day kicking my ass. But need to get back to more conditioning. Feeling the lack thereof.

_________________
"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 Oct 04, 2018 7:57 pm 
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Location: TX
10/4 3 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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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Oct 05, 2018 8:52 pm 
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10/5 not a particularly sharp warmup today but well rested so thought today might be a good day. And it was.
Fat bar bench 130x10, 225x5x2, 275x6, Med phone book 295x6, phone book 315x6, slingshot (video set)295x8, small phone book 275x6 paused
Every BP work set a rep PR
Pull-ups 48 total reps
Ez pullover extension 90x12, 130x12, 120x12
Ez Scott curl 70x12, 80x12
False grip ez rev curl 90x12

_________________
"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 Oct 11, 2018 5:24 pm 
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Sergeant Commanding
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Location: TX
10/6
JS
Mob warmup
Box squat Shut it down at 335+chainsx7
DL 315x5x3 3 trips
GHR 10x15x2
Just not there

10/8 26 mins INC treadmill 15% 3.5-4.0 mph Calgary

10/11 first fall like day. Nice. Always a price to pay. Pushed the band work in the bench and as expected bench went up. Not unexpectedly bands are hard on connective tissue. So right elbow a bit troublesome. Really wanted to push bench another week but hit my cycle goal so will Cruise it a week then rest it until I get back from vacation. Just some high rep band work on vacation. Great suggestion was put on a sleeve most of the day. Better overnight but long head insertion/ulnar area tweaked. No tear just unhappy. A bit of Seal Candy too coming up.

Fat bar speed bench 3 grips full rom
135x10x2
225x3x3
245x3x3
255x3x3
265x3x3
EZ Scott curl 70x12, 80x12, 90x12
False grip rev curl 100x12
Best bicep workout in a long time. Not calling it a PR but more pumped than a violent gang member at a craft whiskey tasting.
Snatch grip DL 225x5x sets just loosening up posterior chain
Grey band pushdownx25
Blue band pushdownx25x2
Green min pull aparts 25x 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: Sat Oct 13, 2018 1:03 am 
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10/12 what I work all cycle for...
JS
Mob warmup
Box squat w/50lbs chains
Raw Sambas 155x7, 245x7, 335x7
Add squat shoes and briefs 385x7
Add belt 440x7 PR. Easiest set. Good work. Not impressed yet but getting closer.
Had to start early got called on reserve. So have all day to think about what next. Have definitely put some meat on my legs and butt. Interesting to see what adding rucking back in does.

_________________
"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


Last edited by powerlifter54 on Sat Oct 20, 2018 1:33 am, edited 1 time in total.

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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Oct 16, 2018 6:15 pm 
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Location: TX
10/15 sliding into EZ week. Elbow still sore.
Speed BP 3 grips
130x10x2
225x3x3
255x3x6
275x3x3
Tried some occlusion training with mini around upper arms
Supersetted less than 10 seconds rest between sets. Deep and hard pump.
Will see how sore tomorrow.
Grey band pushdown x33x3
Orange band rev curl 33x3

10/16 milking last bit out of cycle
JS
Mob warmup farmers not Easy. Not good.
Raw box squat sambas 155x7, 245x7, 345x7
DL 225x5, 315x5, 405x5 post surgery PR.
DL slowest to recover for some reason. This was remarkably easy. Felt some buzz in my right groin/hamstring so happy to get it done.
GHR bwtx15, 10x15, 10x15 groin not ham is issue.
Wanted to try for PR in belt squat but not smart to try with buzz, vacation starting in a few days, and in the end it is just assistance.

Moral of story warmups can be rough. But gotta go the lift progression to find 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: Fri Oct 19, 2018 12:54 am 
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Location: TX
10/18
Just getting some work in.
And wanted to hit my last goal for this block
JS
Mob warmup
Box squat raw 255x7, 345x7
DL 225x5x2 sets
Hip belt 300x12, 405x12, 450x12 PR, video
Occlusion Superset
Grey band pushdownx33x3
False grip rev curl 35x33x3
monster pump, this will be a finisher next block

_________________
"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 Oct 20, 2018 1:36 am 
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10/19 60 minute ruck 30lbs. First of the season. A little warm and humid. About 81 degrees and 75% humidity. Soaked my dry fit shirt and shorts. Good news is started 10lbs heavier than last year. Bad news a bit of cramping in VMOs. Good baseline though day after hip belt work and a week off vacation in Cali starting tomorrow.

_________________
"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 Oct 30, 2018 9:57 pm 
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10/30 got home from vacation last night. 10 days in Cali eating, drinking, and sleeping well. Got a fair amount of walking and hiking in. But not enough to keep my back from spasming with a lot of driving. My body thrives on work. Lesson learned. Mostly everything else feels very recovered, but right elbow at long head insertion has either a bruise or some tendinitis. A bit of swelling. So going to give that some more time and hold off on the heavy benching. May go see doc, but not good with PT/x-ray game before an MRI. Worse case my rehab is better than wasting my time with generic cookie cutter PT.
Today
2.5 hours yardio.
Occlusion supersets
Grey band pushdown 33x3
Ez curl 35x33x3
Nice pump. Band comes off and it gets silly.
Good to be home.

_________________
"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 07, 2018 3:16 pm 
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11/6 new cycle begins. Gonna have to baby my tricep a bit.
JS
Mob warmup. Farmers best ever. Feeling very recovered. Just not end of cycle strong. The way it goes. Still think these are best Measure of my recovery level and secondarily how strong I will be on my work sets that day.
Box squat w/50lbs of chains ASICS squat shoes 155x7, 245x7, 335x7, add suit loose bottoms 385x7, 405x7. Good sign when first heavy squat day was a previous PR at the end of a couple cycles ago.
Speed DL w/50 chains 225x5, 315x1x3, 365x1, 315x1, 365x1
Felt good but not great. Pretty strong but not fast enough so didn’t jump to a doable 405 because it would not be a speed DL. Different goal today.
Pull-ups and chin-ups 24 total reps. Not bad. Long Head tricep connects to upper scap and inside elbow. Can feel it. Working it and around it.
Grey band pushdown 50x2 sets
GHR bwtx15, +10x15

_________________
"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 07, 2018 3:23 pm 
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Location: TX
Late logging

10/31 busy getting on track to go back to work tomorrow. Made big pot of chili. Tons of admin and to do list items.
Quick first workout back
JS
Mob warmup skipped farmers too wet outside
Box squat raw 155x7,245x7, 335x7x2
DL 225x5, 225+50lbs chainsx5, 275+50x5, 320+50x5
Nice and easy. Usually way less after two weeks off squatting. But squats were fine. Could feel residual of the back spasms DLing.
But good to go.
Interesting how sore my biceps were today after yesterday’s occlusion workout. Not walking around but during goblets they cramped and could feel the soreness when deadlifting. Exactly why I do my heavy sets with straps and overhand now...

11/3 first bench workout after some time off, at DVS gym in Seattle on layover.
BP 135x10, 185x10, 225x10, 265x1,2,3,1,2,3
V pulldown 4 sets of 10 working to stack
Tricep felt ok. Could feel it more on the pulldowns. Not pushing it. Some strong dudes in SEA!

_________________
"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 09, 2018 12:59 am 
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11/8 quick one early
Bench fat bar 130x10, 225x5, 270x1,2,3,1,2,3
Occlusion superset
Grey band pushdown x33x3
Ez curl 35x33, 45x33, false grip rev curl 45x33
Nice pump and everything 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: Sun Nov 18, 2018 7:05 pm 
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Location: TX
11/13 still easily working back up
Fat bar bench 130x10, 225x5x2, 275x1,2,3,1,2,3,1,2,3
Pull-ups and chin-ups x36 total reps
Grey band pushdown x50x2 sets
Green mini pull apart 25x2 sets

11/14 garage still in high 40s. Right ham/groin not as happy as rest of body with wx change.
JS
Mob warmup. Very good.
Box squat raw Sambas extra wide 155x7, 245x7, 335x7
DL with 50lbs chains 225x5,275x5, 315x5x2 sets
Belt squat 300x12, 400x12x2
GHR bwtx15, 10x15
Left more than usual in tank. Temp drop, on an anti fungal for a week, and some little twinges here and there translate to fight another day.

11/15 ruck 60 degrees 5 miles 90 mins 30lbs

_________________
"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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