404 Error - File Not Found

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

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Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Oct 29, 2014 9:23 pm

Saturday
Warmup
Speed Pulls x2 (135,185,225,275,315,365,405,405)
Reverse Hypers 3x10x260
CGBPx6 (135,185,225,255(3))
GHR 3x10

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Oct 29, 2014 9:24 pm

monday
Warm Up
Bench Press
10x135
5x185
3x225
295
315
3x275
2x276
10x225
Wide Grip Puill Ups 6x5

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Oct 29, 2014 9:26 pm

Tuesday
Warm up
Front Squats
3x135,185,225,275
Back Squats
2x275,315,365,405
1x455
1x505 failed
10x225

GHR's 3x10

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Oct 30, 2014 9:06 pm

Warm-Up
Deadlifts
5x135 OHG
5x225 OHG
5x315 OHG
3x1/2/3x450 MG

Reverse Hypers
4x10x220

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Nov 05, 2014 10:08 pm

Fri-Mon no workouts but lots of walking in Chicago
Tuesday - Deload Box Squats and GHR's
Wednesday - Deload Speed Pulls and Reverse Hypers
Thursday - Massage
Fri - Travel Day
Sat- USAPL meet in Montana.

Making Weight: Down from 261 on Oct 1 to 254 this morning. Need to get down to 242 for Saturday

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Nov 10, 2014 10:37 pm

Meet Report: Missed goal weight and goal total

Squat: 435, 455, 475 (flagged for depth)
Bench: 295, 315, 325 (failed)
Deadlift: 515, 555, 585 (flagged for small hitch I think)

Next Meet: Deadlift only on January 31.

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Nov 10, 2014 10:39 pm

Monday Training

Standing Shoulder Press
5x(95,115,125,135,155,175)
WGPU's 6x5
Tricep Extensions with Band 4x10
Knuckle Pushups 4x10

dead man walking
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Re: 404 Error - File Not Found

Post by dead man walking » Mon Nov 10, 2014 10:59 pm

even though you missed your goals, are you feeling ok about your performance? you're planning to deadlift in jan, so you don't seem too disappointed.
Really Big Strong Guy: There are a plethora of psychopaths among us.

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Nov 11, 2014 2:39 am

I am feeling pretty good. It was only my second meet and I went 0-3 on my third attempts and I still bested my first meet by 21 lbs. I enjoy the meets and having goals to my training now that I am no longer playing rugby.

Now I have to work on getting down to the 231 weight category for February. Squat and deadlift have been progressing but I need to get serious about improving my bench.

dead man walking
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Re: 404 Error - File Not Found

Post by dead man walking » Wed Nov 12, 2014 12:41 am

competing, having a goal provides a helpful focus, eh?
Really Big Strong Guy: There are a plethora of psychopaths among us.

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Nov 13, 2014 12:32 am

dead man walking wrote:competing, having a goal provides a helpful focus, eh?


Helps be stay somewhat consistent with programming and keeps my motivation up. I would like to hit 550/375/650 in the new 231 class by this time next year.

Squat Day
5x (185,225,255,285,325,375)
15x225

GHR
3x10

dead man walking
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Re: 404 Error - File Not Found

Post by dead man walking » Thu Nov 13, 2014 12:41 am

those look like big numbers. good luck with the quest.
Really Big Strong Guy: There are a plethora of psychopaths among us.

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Nov 13, 2014 11:55 pm

Bench Day
5x(115, 155, 185, 205, 225, 245, 245)
10x225
Facepulls: 5x20
Banded Tricep Extensions: 5x15
Single Handed KB Rows: 3x10x88 per side

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Sat Nov 15, 2014 4:06 pm

Friday
Speed pulls and reverse hypers

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Nov 17, 2014 11:25 pm

Shoulder Press
5x(80, 100, 120, 140, 160, 180)

PullUps 6x5
Dips 4x10
Triceps Pressdowns x80

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Nov 19, 2014 7:09 pm

Today is a rest Day
From Tuesday
Squats
5x175, 225, 265, 315, 355
3x395
20x225

GHR's
3x8

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Nov 20, 2014 11:44 pm

Bench Press
5X (115, 145, 175, 205, 235, 265)
12x225
Tricep Pushdowns x65
Facepulls x65

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Sat Nov 22, 2014 12:13 am

Deadlifts
3 x 1/2/3 x 455

GHR's and Reverse Hypers

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Nov 24, 2014 10:38 pm

Standing Press:
5 x (75, 105, 125, 155)
3 x (175, 195)
supersetted with WGPU's for a total of 30

Dips: 3x8
Tricep Pressdowns: 55
BB SHrugs: 3x10x195

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Nov 27, 2014 12:33 am

Squat
5x185
5x225
3x275
5x325
3x375
2x415
2x415
15x255

Jumping Air-squats x20

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Dec 01, 2014 9:46 pm

Long weekend of eating, drinking, and not sleeping. Paid for it with my workout today.

Bench:
5 x (115,145,185,225)
3x275
2x275
4x275
9x225

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Dec 02, 2014 10:31 pm

The @fit gym I work out at did their @Fit Total yesterday so I gave it a shot today. The CFT is similar to a Powerlift total sub Shoulder Press for Bench Press. You get three attempts for each lift.

Squat 485
Standing Press 225
Deadlift 545
for a total of 1255

Tied PR's for Squat and Standing Shoulder Press. The deadlift felt really heavy and I quit after two lifts instead of three. I completed all lifts in 60 minutes.

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Dec 04, 2014 10:20 pm

Bench Day
5 x (115, 145, 175, 225, 255)
2x4x275
10x225
Pullups 6x5
Tricep Presses x50

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Dec 05, 2014 10:34 pm

Box Squats
5 x (135, 185, 225, 275, 315, 365)

GHR's 5x10
Reverse Hypers 3x10x220

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Dec 08, 2014 10:21 pm

Standing Shoulder Press
5 x (85, 105, 125, 140, 160, 175)
Pull-Ups 6x5
Dips 3x10
Triceps Pressdowns x65

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