IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: One and a Half Quads
PostPosted: Tue Apr 17, 2018 9:21 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 4/17
Foam roller, lacrosse ball, hamstring stretch
Goblet squats: 50x3x10
Facepulls: tons
Axle bench press: 40x2x8, 90x8, 130x8, 180x6, 200x6, 220x3, 240x3x3, 220x3x5
Dips: 2x6, add 25kg 3x5
Seated cable rows: 5x15
Hammer curls: 30s x3x10
Abs, stretch

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed Apr 18, 2018 9:02 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 4/18
Foam roller, planks, hamstring curls
Goblet squat: 53x5x8
Chin ups: 3x6
Weighted w: 20kg x5x5
Prowler pushes: add 90lbs, 100’x8 (not sure what the prowler weighs)
Stretching

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Apr 20, 2018 5:26 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 4/20
Foam roller, planks, hamstring curls
Goblet squat: 50x5x10
Ski erg: 5k in 24:15
Stretch

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Sat Apr 21, 2018 4:42 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 4/21
Foam roller
TBDL: 190x8, 278x8, low handles 278x8, low handles 322x6, low handles 366x5, low 386x2x3, high handles 386x bonk
Lat pull down: 3x20
-No good, frustrating, shitty day. Gonna take a deload week of cardio, stretching, light kettlebells, and bodyweight and then come back with a better plan the following week. I’m trying to learn some lessons here and follow through (like Saturdays are a bad day for me to lift, so don’t).

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Mon Apr 23, 2018 6:36 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 4/23
Foam roller, lacrosse ball, stretching
Chin ups: 3x10
Dips: 3x10
Ski erg: 5k in 24:56
Stretch some more

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Tue Apr 24, 2018 8:44 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 4/24
Foam roller, lacrosse ball, hamstring curls, calf stretch, heel raise, trx single leg squats, single leg kettlebell deadlift, hamstring and quad stretch, goblet squats, more stretching, rumble roller
Ski erg: 5k in 25:08
Abs, more stretching

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Thu Apr 26, 2018 10:50 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 4/26
Stretching and rehab shit. More single leg stuff.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Apr 27, 2018 6:26 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 4/27
Stretching and foam rolling
Woke up with a sore throat and went back to sleep for a couple hours

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed May 02, 2018 7:05 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 5/2
Foam roller, bike a few minutes
Goblet squat: 44x3x8
TBDL: 190x8, low handles: 190x8, 300x3x8, high handles: 300x2x10
Shrugs: 212x3x12
Chins: 5x8
Dips: 5x8
Swings: 100x5x20
Abs
Stretch
-I ended up taking a week off because of tendinitis and self pity. I’m rethinking some things and working my way through the “All Gain, No Pain” book Shaf recommended.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri May 04, 2018 5:14 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 5/4
Foam roller, lacrosse ball, goblet squats, facepulls
Incline press: 45x8, 95x8, 135x8, 185x4x6
Alternated w/facepulls x15
Weighted dips: 20kg x4x6
Chins: 5x8
Seated cable row: 3x15
Lateral raise: 20x3x12
Abs

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Sat May 05, 2018 6:13 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 5/5
Foam roller, stretching, heel raises, single leg squats w/TRX, single leg balancing
5k in ski erg, around 33 minutes but not sure exactly

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Tue May 08, 2018 5:43 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 5/8
Not much time today
Foam roller, lacrosse ball
TBDL: 190x8, low handles 190x8, high handle 300x8, low handle 300x5, lh 320x5, lh 340x5, lh 360x5, high handle 360x2x6
Neutral grip pull ups: 3x10
-I don’t really know how to best to use the trap bar. I’m trying to switch between high and low handles to warm up, then use the low handles to work my way up through working weights, and then get a little extra volume with the high handles.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri May 11, 2018 6:42 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 5/11
Axle bench press: 40x10, 90x8, 130x8, 180x8, 200x6, 220x5, 240x3, 220x3x5, 200x8, alternated w/facepulls
Incline press: 135x6, 7, 7, 7, alternated w/incline bench rows: 60s x4x8
Seated cable row: 5x12
Swing: 100x6x20
-Skimped on warming up. Been pretty inconsistent lately. I need to fix that.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Sat May 12, 2018 4:39 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 5/12
TRX pistols
Ski erg: 5k in 24:14

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Mon May 14, 2018 7:42 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 5/14
Foam roller, lacrosse ball, hamstring curls, hamstring stretch, clamshells, calf stretch, heel raise
TBDL: (HH) 190x8, (LH) 190x8, (HH) 300x6, (LH) 300x6, (LH) 330x5, 350x3, 370x3, 380x3, (HH) 360x2x6
Shrugs: 240x3x12
Abs

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Tue May 15, 2018 7:40 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 5/15
Foam roller, Planks, TRX pistols
goblet squats: 50x4x8
Neutral grip pull ups: 5x8
Dips: 5x8
Ski erg: 5k in 27:53
Stretch

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Wed May 16, 2018 9:30 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 5/16
Foam roller, lacrosse ball, facepulls
Axle bench press: 40x2x8, 90x8, 130x8, 180x6, 200x3, 220x3, 240x3, 250x3, 220x3x5, alternated w/more facepulls
One arm db bench: 75x3x6
One arm row: 75x4x8
Seated cable row: 5x12
EZ curl: 65x3x8
Swings: 150x10x10


Conversation with Hans:
Hans: “How’s your knee?”
Me: (thinking)
Hans: “I said, how’s your knee?”
Me: “I don’t know.”
Hans: “It’s never gonna be 100%”
Me: “I know, but I want it to be better”
Hans: “You’re so far above the average guy, some people use any excuse to quit. You gotta live your life.”

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri May 18, 2018 6:52 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 5/18
Foam roller, lacrosse ball, hamstring stretch, calf stretch, heel raise, trx pistols
Chins: 2x6
Weighted chins: 10kg x5, 20kg x5, 30kg x5, 20kg x3x5
Dips: 2x6
Weighted dips: 20kg x6, 30kg x3x5
Farmers carry: 135x50’x20- got comfortable moving fast towards the end
Abs
Stretch

-Now I’ll wait and see how my knee reacts to this.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Mon May 21, 2018 6:48 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 5/21
Woke up today and my legs were really beat up from work the last few days (and Friday farmers). So I’m moving trap bar deadlift to Wednesday.

Foam roller, lacrosse ball, stretching
Goblet squats: 50x4x8
Axle bench press: 40x8, 90x8, 130x8, 180x5, 220x3, 240x2, 260x2, 230x3x3
Alternated w/facepulls x10
Incline press: 135x5, 155x5, 175x5
Seated cable row: 5x12
Abs
More stretching

Also, I have to stop skipping cardio.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Wed May 23, 2018 9:34 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 5/23
Foam roller, lacrosse ball, hamstring stretch, calf stretch, heel raise, single leg balancing, TRX pistols, split squats, clamshells, sidestepping
Goblet squat: 50x3x10
TBDL: (HH)190x8, (LH)190x8, (HH)300x6, (LH)300x6, (HH)350x3, (LH)350x3, 370x2, 390xfail, high handle 350x1
Quitting time
-I was ready to give up lifting after that. Ate a Cobb salad instead. My garbage diet is catching up with me.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Thu May 24, 2018 8:20 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 5/24
Foam roller, mucho hamstring stretch, calf stretch, heel raise, single leg balancing, TRX pistols, goblet squats, swings
Incline press: 45x8, 95x8, 135x8, 155x8, 175x3x6
Weighted dips: 25kg x3x5
Chins: 4x8
Seated cable row: 5x12
Abs

-This felt better than yesterday’s abortion. Tomorrow I’ll do some high handle trap bar reps to make up for yesterday and some farmers carries.
-I’m trying to take DVS’ advice about emptying my cup but honestly at this point I feel completely lost and unsure of what that really means. I was going over Jack’s log post hip replacement and while there’s a lot more to go through, sled dragging forward and back is coming into play soon. I’m also doing a one on one session with Hans next week. I have concerns about him pushing me into some balls out Strongman workout but- empty the damn cup and trust the man. He knows my priority right now is building up my quad, and I’ve done a lousy job of that on my own.
-Meanwhile, I think that trap bar deadlift, bench press, heavy swings, light squats, farmers carry, and lots of upper back is a solid approach, or can be if I eat properly and get some sleep.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri May 25, 2018 6:59 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 5/25
Taking direction

Foam roller, single leg balancing, goblet squats, single leg deadlift, swings (all 50), farmers carry (135)
Box squat: 45x8, 95x8, 133x8, 183x6, 203x4x6
Weighted chins: 10kg x2x5, 25kg x8x3
Abs
Stretch
-Kept the squats light. It was the first time in a couple months.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: Attitude Adjustment
PostPosted: Wed May 30, 2018 5:22 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 5/30
Foam roller, single leg balancing, calf stretch, heel raise
Goblet squats: 53x3x8
Swings: 53x3x20
Farmers carry: 135x6x50’
TBDL: 190x8, 300x8, 344x4x6, all high handles
Axle bench press: 40x8, 90x8, 130x8, 180x6, 200x6, 220x4x6
Neutral grip pull ups: 5x8
Abs
-Not bad after surprise gum surgery yesterday. Turns out 800mg Advil and 500mg Tylenol 1 hour apart is pretty effective.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: Attitude Adjustment
PostPosted: Fri Jun 01, 2018 5:40 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 6/1
Foam roller
Goblet squat: 53x3x8
Swings: 53x3x20
Farmers carry: 135x6x50’
Box squat: 45x8, 95x8, 135x8, 185x6, 205x6, 215x3x6
Incline press: 45x8, 95x8, 135x6, 185x5, 205x3, 185x5,5,3
Seated cable row: 5x12

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: Attitude Adjustment
PostPosted: Mon Jun 04, 2018 6:42 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 6/4
Foam roller, lacrosse ball
Axle bench press: 40x8, 90x8, 130x8, 180x6, 220x4, 230x4x6
Kettlebell press (OH): 53x4x5
One arm row: 75x5x10
Facepulls: 5x10
Curls: 75x3x8
Abs
Stretch

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
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