Everything was beautiful and nothing hurt

[riotboo]

mon lunch
stepmill 35 mins

pm
gi fundamentals

[riotboo]

Sitting about 71 this am

Lunch
Press up to 100

PP
Up to 130 X 2
135 X 1
140 X 1

FS
Up to 175 X 1

Road house 6 sets
Pull ups a bunch

pm
taught aikido class

[riotboo]

Thurs
Lunch bh

PC straps
95 X 3 X 3
105 X 3
115 X 1 X 3
125 X 1
135 X 1
145 X 1
155 X 0
135 X 1
140 X 1
145 X 1
150 X 1

Clean dl
225 X 1 X 3
245 X 1
255 X 1
265 X 1
245 X 1 X 3

Db incline
6 sets

pm gi fundamentals

[riotboo]

Sat lunch
snatch
85 x 1 x 3
90 x 1
95 x 1
100 x 1
105 x 1 x 3

pc and jerk
125 x 1 x 3
130 x 1
135 x 1

pc only
140 x 1 x 3

pullups

I am really holding water, and the last good tendon in my left bicep is complaining.
just stick to the plan and we'll see how things shake out.

attempts planned 45, 48, 50, 63, 67, 70

[riotboo]

Mon
Squats
135 X 3 X 8

PP
Up to 125 X 1

[riotboo]

Friday
American masters 75 kg

warmups
snatch dl
45 x 3 x 3
ps
30 x 1 x 3
35 x 1 x 2
40 x 1

attempts
43 x X
44 x 1
46 x X

pc and sj
warmups
40 x 1 x 3
50 x 1
55 x 1
60 x 1

attempts
63 x 1
65 x 1
67 x X

[riotboo]

Am bh

Box squats
3 X 8 sets

Kb swings
6 sets

Roadhouse
6 sets

pm
back on the mats
gi fundamentals

[riotboo]

Sat am
open mat for an hour.

then
gym

kb swings
30 x 12 x 4

log c&p
single clean multi presses
empty x 1 x 5
empty x 2, 3, 1, 2, 3

dl
135 x 3 x 2
225 x 1 x 3
235 x 1 x 3 straps

still have my eye on 300+ by end of the year.

[riotboo]

sunday
7 mtb ride nice day!

[riotboo]

Mon am
Box squats
135 X 3 X 4
155 X 3 X 8
175 X 1
185 X 1 X 2

Single leg press
4 sets

Ko swings
4 sets

Leg exts
4 sets

Db curls
4 sets

[riotboo]

Tuesday
6 mtb ride

pm
aikido taught ude/hiji gatame techniques

[riotboo]

Thursday am bh

Hate dl in the am, but I've had to work through lunch every day this week.


Dl
135 X 3 X 3
225 X 1 X 5 straps onwards
235 X 1 X 3
245 X 1

Hearty fu from my si joint, so stopped.

Cable rows 3 sets
Db inclines 6 sets
Pallof presses 5 sets

pm
gi fundamentals class

[riotboo]

yay shitty work week, done

After work brickhouse. as lovely as I imagined.

DB inclines
20s x 10 x 3
25s x 10 x 2

db bench
30s x 5 x 2
35s x 5

naut pull down
5 sets

mp
up to 95 x 1

db shrugs
5 sets

db tris
5 sets

roadhouse
5 sets

abs
5 sets

[riotboo]

Monday
Lunch

KB swings
4 sets

Dl
135 X 3 X 4
225 X 1 X 2
235 X 1
240 X 1
245 X 1
250 X 1
230 X 1 X 2
225 X 1

Roadhouse
6 sets

light Rdls and shrugs

[riotboo]

Tues Corp fitness center

35 at lunch today. Didn't feel like driving to bh.

Step mill 24 mins low intensity

Stretching 15 mins

Dry cold air is doing a number on my lungs. No wind at all. Not really sick, but I sound like I have a two pack habit for sure. and maybe a dbol habit for good measure, until I drink a few cups of coffee.

pm gi fundamentals

[riotboo]

weight this am 153.8

wed lunch
log clean and press
empty x 1 x 5
+ 5 x 1 x 10

face pulls and tris
6 sets

abs
3 sets

steadily developed a dry hacking cough this afternoon, have a headache from coughing.
bah. off to get something to help me sleep.

[riotboo]

Sat
DL's
135 x 3 x 4
225 x 1 x 3
235 x 1 x 2
245 x 1
255 x 1
260 x 1
245 x 1 x 3
225 x 2 x 3

box sq
135 x 3
155 x 3
175 x 3
185 x 3
190 x 3

pull ups
bw x 2 x 10

bb curls
45 x 5
50 x 5
55 x 5
60 x 5

abs
3 sets

[riotboo]

sunday

raining all day. gym was a zoo, of course.
benched in a half rack, not a big fan of that, because of the size and level of the j-hooks
anyway:
2 board bench -- used a suicide block (minicell foam) from one of my old sinkboats. so a bit of give.
95 x 3 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 2 hit the hooks here figured singles on out
155 x 1
145 x 1 x 5
135 x 3

db inclines 5 sets
db tris 5 sets
abs 5 sets

[riotboo]

Monday lunch

hang pc
95 x 3 x 3
105 x 3
115 x 3
125 x 1 x 3

pallof press
4 sets

kb slingshots
5 sets

kb uppercuts
5 sets

later
yoga at home

[riotboo]

wed lunch
95 x 3 x 3
105 x 3
115 x 3
125 x 1 x 3
130 x 1

FS
95 x 2 x 2
105 x 2 x 2
115 x 2 x 2
125 x 2

db bench and curls
5 sets

kb stuff

later
open mat for an hour

[riotboo]

Friday

db inclines
20s x 10 x 3

-- add shrug x 10 superset
25s x 5 x 2
30s x 5 x 2
35s x 5

db floor press/ db ext with single
25s x 8 / 25 x 10 x 4

ohp ladder
65 x 1, 2, 3, 1, 2, 3
75 x 1, 2, 3, 1, 2, 3
85 x 1, 2, 3

naut abs/back ext
4 supersets

pullup singles throughout the workout

pm
yoga at home

[riotboo]

sat
DL
135 x 5 x 2
225 x 1 x 3
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
235 x 3 x 2
225 x 3 x 2

[riotboo]

back to regular eating / no booze yesterday. Solid 9 hours sleep last night.

Sunday
Mtb ride 8 miles; ez trails. Just wanted to see how the lungs/legs fared.

[riotboo]

mon pm
gi fundamentals

Tues lunch

db inclines
20s x 10 x 3
25s x 5 x 2

bench
95 x 3 x 10

face pulls
rows
road house
pull ups
kb swings

pm
aikido taught ukemi progression so we could work on sutemi techniques

[riotboo]

Thurs am

Box squat
135 X 3 X 7
155 X 3 X 5

Kb swings
6 sets

Leg ext/leg curls/gg/be
3 giant sets

Stretching /abs

pm
gi fundamentals