Roadwork

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

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sat Jul 11, 2015 1:40 pm

Sat, July 11, 2015
7 AM training
Squat empty x 5 x 2, 135 x 5, 225 x 3 (finally, depth!), 291 x 1
Work 341 x 6 @8.5/9, 341 x 7 @9

Bench tomorrow
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Jul 12, 2015 4:06 pm

Sun, July 12, 2015
9 AM training
Bench empty x 10, 135 x 5, 185 x 3
Work 225 x 2 x 2, 245 x 2, paused

4 rounds Prowler 90 lbs, 20 reapers, 20 pullaparts

Quick but got it in
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Jul 14, 2015 8:08 pm

Tuesday, July 14, 2015
Deadlift 135x5, 225x5, 315x3, 405x2
work [email protected]
Block Pulls 315x3, 365x3, 415x3
Halting Deads 225x5, 275x5

Blocks and halting are new...took a set to find my start point. Like them both a lot.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Thu Jul 16, 2015 8:25 pm

Thurs, July 16, 2015
3:30 PM training
Bench empty x 10, 135x5, 185x3
Work 245x3 [email protected]/9.5, 235x2x4, all paused @9

BB Rows 135x12x3
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Jul 21, 2015 5:21 pm

Few days' worth:
Sat July 18, 2015
10 AM training
Squats Empty x 5 x 2, 135 x 5, 225 x 5, 275 x 2, 315 x 1
Work 350 x [email protected], 350 x [email protected]/9.5, 350 x [email protected]
SSB Pauses 172 x 5 x 2 (5 seconds each)

Sun July 19, 2015
9 AM training
Bench to 2 Board Empty x 10, 135 x 5, 185 x 3, 225 x 2, 245 x 2, all paused

Tues July 21, 2015
12 PM training
Deadlift 155 x 5, 265 x 5, 335 x 3, 425 x 2
Work 475 x [email protected] Had a third but left lat cramped. Just as well--pulls felt like shit today.
Block Pulls 335 x 3, 405 x 3, 435 x 3
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Thu Jul 23, 2015 6:04 pm

Thursday, July 23, 2015
12 PM training
Bench empty x 10, 95 x 5, 145 x 3, 195 x 3
Work 250 x 3 paused, 250 x 2 x 2
Barbell Rows 145 x 20/15/15
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Jul 25, 2015 3:02 pm

Saturday, July 25, 2015
7 AM training
Squats Empty x 5 x 2, 135 x 5, 225 x 3, 315 x 1
Work 365 x 4 @9 rpe for hip, 385 x 4 @9 for hip
SSB Pause 222 x 3 (5 second pause), 172 x 1, called it when that rep felt like a left shimmy out of hole

Due for an adjustment and crossed fingers this helps, but in any case am VERY encouraged by weights moving. The Chief Commander has me on a great course here.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Tue Jul 28, 2015 3:45 pm

Tuesday, July 28, 2015
10:30 AM training
Deadlift 135 x 5, 225 x 5, 315 x 2, 403 x 1, 453 x 1
Work 503 x 3, 523 x 1
Halting 275 x 5 x 2

First time over 500 in a long time. Watched the 503 set and did a single at 523.
Having a tough time getting out of my own head here, but the course is charted.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Aug 01, 2015 2:39 pm

Nice couple of days at the beach and more importantly a kickass massage and IT band release. Hip is feeling better.

Saturday, Aug 1, 2015
8 AM training
Bench empty x 10, 95 x 5, 145 x 5, 185 x 3, 235 x 3
Work 255 x 2 @9.5/10 then
235 x 2 x 4, all at 8.5/9...tried flat feet with a looser hip and definitely improved leg drive. That felt great--235 hasn't moved that quickly for me in a while.

BB Rows 185 x 10 x 3
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Aug 04, 2015 6:45 pm

Tuesday, Aug 4, 2015
12:45 PM training
Squat Empty x 5 x 2, 135 x 5, 225 x 3, 315 x 2, 365 x 1
Work 403 x [email protected], 365 x 4, 315 x 4
BB Rows 201 x 8 x 3
Then a tornado warning
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Fri Aug 07, 2015 8:59 pm

Thursday, Aug 6, 2015
6 PM training quicklike
Bench empty x 10, 95 x 5, 135 x 5, 185 x 3, 225 x 2
275 x 2 x 4 to a 2 board
Pulls Sat PM or Sun AM
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Aug 08, 2015 7:58 pm

Saturday, Aug 8, 2015
2:30 PM training
Deadlift 135 x 5, 225 x 5, 315 x 3, 403 x 1, 469 x 1
Work 524 x 3 (PR triple)
Halting Deads 315 x 5 x 2
Prowler 120 x 40 yds x 6
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed Aug 12, 2015 5:32 pm

Wednesday, August 12, 2015
12:45 PM training
Bench empty x 10, 95 x 5, 145 x 3, 215 x 2 (paused)
Work 255x1 @9, 265x1 @9/9.5
BB Rows 145 x 25/15/10
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Aug 15, 2015 3:36 pm

Saturday, August 15, 2015
7 AM training
Squats empty x 5 x 2, 135 x 5, 225 x 5, 315 x 2
Work 355 x 7 @9/9.5
BB Rows 135 x 20/15/10/5
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Aug 18, 2015 11:07 pm

Tuesday, August 18, 2015
4:45 PM Training
Block Pulls (5.5 inch block) 135 x 5, 225 x 5, 315 x 4 (doh), 403 x 2
Work 469 x 3, 519 x 3, 549 x 3

Getting there.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Mon Aug 31, 2015 5:32 pm

Missed an entry, Sat Aug 22
10 AM training
Squat Empty x 5, 135 x 5, 225 x 5, 315 x 2, 365 x 1, 405 x 1, 415 fail right quad strain
Was working up to an openerish which was 405 and felt some soreness in qud, put my belt away and said I was done and then for some reason changed mind and went to 415. Predictably did not go well. Uncharacteristic mistake but oh well

Week vacation then Mon, Aug 31
10:30 AM training
Deadlift 155 x 5, 265 x 5, 345 x 3, 435 x 1, 485 x 1, 535 x 1
Squat 155 x 5, 245 x 5, 315 x 4, dropped back down to 245 x 3

Dead felt good...this was to be a conservative opener. Right hand wanted to open a bit but otherwise weight moved well.
Squats--a little bummed that I could still feel the quad on 315 but still have two weeks to keep healing.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Fri Sep 04, 2015 12:27 am

Thurs, Sep 3
was supposed to do this yesterday but my mufu car wouldn't start on my kid's first day of school. Father of the year
7 PM training
Bench empty x 10, 95 x 7, 145 x 5, 205 x 3
225 x 2, 245 x 2, 265 x 2 @10 rpe
BB Rows 135 x 15, 15, 15

Second rep on 265 was ugly i ain't got no alibi but haven't doubled that weight before, I don't think.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sat Sep 05, 2015 2:26 pm

Saturday, Sept 5
7 AM training
Squat empty x 5, 135 x 5, 225 x 3, 315 x 2, 365 x 1, 405 x 2
First 405 was high(ish?), did second just to be sure.
Glad to be able to get these in...should be able to squat at meet and that is great. Just bench tomorrow and then rest time.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Sep 12, 2015 8:19 pm

Saturday, Sept 12, 2015
9:30 AM Practical Strength Meet at me gym
Clean 160, 200, 225 (meet PR by 20)
Squat 375, 405, 430 (straight bar meet PR by 25)
Bench 250, 270, 285 (meet PR by 5)
Deadlift 515, 570 (lifetime PR by 5), 600 (lifetime PR by 30)

This went well. It was really great to do this in the company of several IGXers. BD programmed and coached my training for this meet and handled my PL work today and what can I say--he made all the right calls, every step of the way including today. He gets a 55 star Yelp review. Syaigh is incredibly intuitive, encouraging, always says the exact right thing. She knows her shit front and back. And my brother GBM is the man--calming, encouraging presence and always really glad to be around him. Great day with even better people.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by The Ginger Beard Man » Sun Sep 13, 2015 4:45 am

It was a great thing to see. And you had more on all those lifts.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Mon Sep 14, 2015 2:13 pm

Monday, Sept 14, 2015
9:00 AM training
40 min light cardio airdyne
In the mill, getting down.
-Kotto

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syaigh
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Re: Roadwork

Post by syaigh » Tue Sep 15, 2015 4:12 pm

That 600 pull looked like a warm-up. Badass. :)
Miss Piggy wrote:Never eat more than you can lift.

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Dunn
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Re: Roadwork

Post by Dunn » Tue Sep 15, 2015 5:12 pm

Solid work!

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Thu Sep 17, 2015 1:51 pm

thanks guys. back at it, back in the basement

Thurs, Sept 17, 2015
9 AM training
Squat empty x 5 x 2, 95 x 5, 135 x 5, 185 x 5
Work 235 x 8, 235 x 8, 235 x 10
*these were with squat shoes and higher bar pos...looking to strengthen quads
Goodmornings 135 x 10, 135 x 10, 135 x 12

Need to remember to drink more water before morning training. Worked up a nice sweat today.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Sep 20, 2015 1:34 pm

Sun, Sept 20, 2015
9 am training in basement w/boy
Incline BP empty x 10 x 2, 95 x 8, 125 x 8
Work 145 x 12/3/5/3/3/4 in about 6 min...we'll look at a more exact measurement next time
Curls empty x 50

Son did his inclines and curls w/2.5 lb plates
In the mill, getting down.
-Kotto

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