it's big, it's heavy, it's wood

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

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Bud Charniga's grape ape
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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Aug 14, 2015 11:34 pm

some family medical stuff (everyone's OK now)
So much for that. Yet another immediate female family member diagnosed with breast cancer. I'm getting pretty close to 100%, here.

Tuesday, 8/11 (B)

bench:
45 x 10
75 x 5
95 x 4
115 x 3
125 x 2
135 1/2/3/1/2/3/1/2/3/6+
115 x 10

hammer row

Friday, 8/14 (A)

power clean:
95 x 2
115 x 1/2/3/1/2/3/1/2/3

front squat:
125 x 3 x 3

superset pullups: 40 total

ab wheel, hip flexors, pigeon

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Sun Aug 16, 2015 7:41 pm

I'm going to go ahead and stop predicting good health. An old family friend died yesterday; he was more of an uncle to me than my actual uncle. And my wife now has surgery scheduled for next Monday.

I'm doing as little as possible here.

Sunday, 8/16 -- B

bench:
45 x 10
75 x 5
95 x 4
115 x 3
125 x 2
140 x 1/2/3/4 145 x 1/2/3/1/2
135 x 6

hammer row

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Mon Aug 24, 2015 11:29 pm

Been spinning my wheels the past week.

Wednesday, 8/19

power clean:
95 x 2
115 x 1
120 x 1/2/3/1/2/3

squat:
45 x 5
115 x 3
135 x 3
155 x 3
175 x 3

front squat:
135 x 3

pullups: 44 total

Friday, August 21

bench:
45 x 10
75 x 5
95 x 4
115 x 3
125 x 2
135 x 1
145 1/2/3/1/2/2
135 1/2/3

hammer row, tris, bis, hangs

Monday, August 24

worked up to PRs in power clean and front squat. sad, meager PRs.

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Tue Aug 25, 2015 7:48 pm

The meh continues

Tuesday, August 25

bench:
45 x 10
75 x 5
95 x 4
115 x 3
125 x 2
135 x 1
145 x 1
155 x 1
145 x 1/2/3/1/2/2
135 x 1/2/5

hammer row, gunshow, hangs

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Wed Aug 26, 2015 8:05 pm

Wednesday, 8/26

I think I need either a down week or a change of pace or both. If I can afford it, I'm seriously considering hiring an online trainer to do my thinking for me. I don't have the mental energy for this right now.

power clean:
75 x 10
95 x 2
115 x 2
120 x 1/2/3
Stopped there. Felt like dogshit.

pullups:
BW + 15 x 2 x 5

sled drag:
45 x about 30 yards x 2
90 x 2
135 x 2
180 x 6

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Aug 28, 2015 7:57 pm

Friday, August 28

a few changes.

Bench:
45 x 10
75 x 5
95 x 3
115 x 3
125 x 1
135 x 5/5/5/4/4

DL:
135 x 5
185 x 3
225 x 3
245 x 3/3/3

Deficit:
225 x 3/3

Hammer Row:
90 ps x 8/8/8

hangs

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Sep 04, 2015 11:39 pm

Tuesday, September 1

power clean:
95 x 2
105 x 2
115 x 2
125 x 2
135

squat:
45 x 5
95 x 5
135 x 5
155 x 5 x 3

OHP:
45 x 10
65 x 5
85 x 5 x 3

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Sep 04, 2015 11:54 pm

Wednesday, September 2

Farmer carries:
90 per side x 2 short trips (~150 feet total)
110 per side x 10 short trips (~750 feet total)
There are four obvious stopping points in the parking lot outside my gym. The first (short) is about 75 feet from the start; the second (medium) is about 150 feet from the start; the third (long) is about 250 feet from the start; the length of the parking lot is about 350 feet from the start. For most carries, drags, etc., I'll go with the short or medium distance.

finished with gunz, abz, stretchingz

Friday, September 4

Bench:
45 x 10
75 x 5
95 x 4
115 x 3
125 x 2
135 x 5/5/5/5/5

DL:
135 x 5
185 x 3
225 x 3
250 x 3/3/3

Deficit:
225 x 3/3

TRX rows, stretching.

I am perhaps being overly cautious with the DLs right now, but so far no back issues, so better to be overly cautious, I think, than to push it.

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Sun Sep 06, 2015 7:37 pm

Sunday, September 6

power clean:
95 x 2
105 x 2
115 x 2
125 x 2
135 x 2

squat:
45 x 5
95 x 3
135 x 3
155 x 3
165 x 3 x 3

pause squat:
135 x 3 x 2

press:
45 x 10
65 x 5
85 x 5 x 3

pullups: 60 total

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Thu Sep 17, 2015 4:16 am

Catching up a few days

Wednesday, September 9

bench:
45 x 10
75 x 5
95 x 5
115 x 5
125 x 5
140 x 5/5/4/4/3

DL:
135 x 5
185 x 3
225 x 3
245 x 3
255 x 3/3

deficit DL:
225 x 3 x 3

hammer rows

Friday, September 11

farmer carry:
90 per side x 2 medium trips (300 ft. total)
110 ps x 2 medium (300)
120 ps x 6 short (450)

guns, abs

Monday, September 14

felt like dogshit today. No energy at all.

power clean:
95 x 2
105 x 2
115 x 2
125 x 2
115 x 2

front squat:
45 x 5
95 x 3
115 x 3
135 x 3 x 3

press:
45 x 5
65 x 5
85 x 5 x 2

pullups: BW + 5 lbs, 40 reps total

Wednesday, September 16

farmer carry:
90 ps x 2 medium (300 ft total)
140 ps x 6 short (450 total)

guns, abs

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Sep 18, 2015 9:19 pm

Friday, September 18

bench:
45 x 10
75 x 5
95 x 5
115 x 5
125 x 5
140 x 5/5/5/4/4

DL:
135 x 5
185 x 3
225 x 3
245 x 3
255 x 3
265 x 3
275 x 3

deficit:
225 x 5 x 2

TRX rows:
15 x 2

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Thu Sep 24, 2015 2:29 am

Tuesday, September 23

power clean:
95 x 2
105 x 2
115 x 2
125 x 2
135 x 2

squat:
45 x 5
95 x 5
135 x 3
155 x 3
175 x 3
185 x 3
195
205

quick session before work. I need to do another quick one tomorrow, then I'm going to be out of town for a few days, then another time-poor week next week, then hopefully back to normal.

My goal, assuming no one else in my life gets sick or dies in the near future, is to focus on strength for the rest of 2015, then get back to throwing in the new year.

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Thu Oct 08, 2015 1:56 am

Took a week more or less off. Got back to it Monday.

Monday, October 5

power clean:
95 x 2
105 x 2
115 x 2
125 x 2
115 x 2 x 3

superset pullups, 25 total

squat:
45 x 5
95 x 5
135 x 3
155 x 3
175 x 3 x 3

front squat:
140 x 3 x 2

KB press -> windmill superset with pulldowns

Wednesday, October 7

I tell ya, at 5:30 in the morning, lots of things sound better than farmer walks

farmer walk:
90 per side x 2 medium trips
140 per side x 2 medium
140 per side x 6 short
wicked mid-back pump

gunz, abs

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Oct 09, 2015 8:32 pm

Friday, October 9

Lower back is feeling tetchy.

close grip bench, 2s pause on chest:
45 x 10
75 x 5
95 x 3
115 x 3
125 x 3 x 5

DL:
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3 x 2

deficit DL:
225 x 5 x 3

hammer rows, plate twists

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Mon Oct 12, 2015 6:59 pm

Monday, October 12

I'm exhausted: I've got some big court appearances coming up in November and I've been prepping hard for those. I also I tweaked my hamstring trying to show off for my daughter yesterday. Which seems representative somehow of my athletic career. Didn't have the energy for much, this morning.

Power clean:
95 x 2
105 x 2
115 x 2
125 x 2 x 3

Squat:
45 x 10
95 x 5
135 x 3
155 x 3
175 x 3

KB press to windmill, pulldowns, stretching

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Oct 16, 2015 7:05 pm

Thursday, October 15

cg bench, 2 sec pause on chest:
45 x 10
75 x 5
95 x 3
115 x 3
130 x 3 x 5

DL:
135 x 5
185 x 3
225 x 3
245 x 3 x 5
My back keeps hurting after conventional DL, so I'm going to try moving my stance out some. Not full sumo, but more like an Ed Coan-style thing. If my back still hurts, I'll probably just switch to RDL or pulling off blocks or out of the rack. It's not like I have plans to compete in PL any time soon.

Hammer rows, stretching

Friday, October 16

Farmer walk:
90 per side x 2 medium
160 per side x 2 short
Assuming the handles weigh ~5-10 lbs, that's bodyweight per hand.

suitcase carry:
90 x 5 short per side

bis, tris, back extensions, ab wheel, stretching

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Sat Oct 24, 2015 3:54 am

Friday, October 23

Took most of the past week off due to vacation, and to work and family obligations. I've got two big court appearances in November, so this is crunch time for me. I'll do what I can.

CG bench, 3 count pause:
45 x 10
75 x 5
95 x 3
115 x 3
125 x 3
135 x 3
125 x 3 x 5

DL:
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3
275 x 3 x 3

Hammer rows, stretching

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Oct 30, 2015 7:49 pm

Friday, October 30

Didn't have time to do much this week, but I did law-kick some law-ass. I'll finish putting the boot in next Thursday.

CGBP, 3 count pause on chest:
45 x 10
75 x 5
95 x 3
115 x 3
125 x 3
135 x 3
125 x 3 x 5

DL:
135 x 5
185 x 3
225 x 3
255 x 3
275 x 3
295 x 3
315 x 3

hammer rows, stretching

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