## Everything was beautiful and nothing hurt

**Moderator:** Dux

### Re: Everything was beautiful and nothing hurt

mon lunch

stepmill 35 mins

pm

gi fundamentals

stepmill 35 mins

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

Mon

Squats

135 X 3 X 8

PP

Up to 125 X 1

Squats

135 X 3 X 8

PP

Up to 125 X 1

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

Am bh

Box squats

3 X 8 sets

Kb swings

6 sets

Roadhouse

6 sets

pm

back on the mats

gi fundamentals

Box squats

3 X 8 sets

Kb swings

6 sets

Roadhouse

6 sets

pm

back on the mats

gi fundamentals

### Re: Everything was beautiful and nothing hurt

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.

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.

### Re: Everything was beautiful and nothing hurt

sunday

7 mtb ride nice day!

7 mtb ride nice day!

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

Tuesday

6 mtb ride

pm

aikido taught ude/hiji gatame techniques

6 mtb ride

pm

aikido taught ude/hiji gatame techniques

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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.

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.

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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.

Sunday

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

### Re: Everything was beautiful and nothing hurt

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

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

### Re: Everything was beautiful and nothing hurt

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

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