Staying sane

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

Moderator: Dux

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Tue Aug 26, 2014 12:50 am

Squat 135x5, 185x4, 225x3, 275x2, 315x1, 245x5, 5, 5, 5, 5
Front squat 135x5, 5, 5, 5, 5

Nice and easy does it.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Tue Sep 02, 2014 1:05 am

Stress and inconsistent training have not been good for my overall strength. Time to rectify that.

Squat 45x3, 95x3, 135x3, 185x3, 225x3, 275x3, 315x1, 335x1, 355x1, 265x5, 5, 5
Good morning 135x8, 8, 8
Pendlay row 135x8, 8, 8
Glute ham raise 5, 5, 5, 5
Ab wheel 5, 5, 5

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Sun Feb 15, 2015 3:06 pm

Let's resurrect this fucker.

Squat 275x1, 2, 3, 1, 2, 3, 1, 2, 3
Stiff-leg deadlift 135x12, 12, 12
Shrug 225x12, 12, 12
Chin-up 7, 6, 6, 4, 2
Barbell curl 75x8, 8, 8
Crunch 12, 12, 12

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Mon Feb 16, 2015 11:52 am

Last night:
Bench 45x3, 95x3, 135x3, 185x3, 225x1, 2, 3, 1, 2, 3, 1, 2, 3
Pendlay row 135x8, 8, 8
Standing press 95x8, 8, 8
Close-grip bench 135x8, 8, 8
Ab wheel 5, 5, 5

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Wed Feb 18, 2015 2:29 am

Bench 185x5, 5
Squat 205x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Deadlift 225x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Shrug 225x9, 9, 9
Chin-up 9, 7, 6, 3
Curl 75x9, 9, 9
Hanging leg raise 8, 8, 8

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Fri Feb 20, 2015 2:22 am

Squat 225x5, 5
Deadlift 225x5, 5
Bench press 185x3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Pendlay row 135x10, 10, 10
Press 95x10, 10, 10
Close-grip bench press 135x10, 10, 10
Ab wheel 5, 5, 5

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Sat Feb 21, 2015 7:33 pm

Bench press 185x5, 5
Squat 45x3, 95x3, 135x3, 185x3, 225x3, 280x1, 2, 3, 1, 2, 3, 1, 2, 3
Deadlift 315x1, 2, 3, 1, 2, 3, 1, 2, 3
Shrug 225x10, 10, 10
Chin 9, 7, 6, 4
Curl 75x10, 10, 10
Hanging leg raise 8, 8, 8

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Tue Feb 24, 2015 2:11 am

Bench press 230x1, 2, 3, 1, 2, 3, 1, 2, 3

Low motivation day, so accessory work was from Wendler's famed "I ain't doing jack shit today" template.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Tue Aug 18, 2015 12:52 am

Fuck me, I suck at logging. Just basic Bill Starr/Madcow stuff right now.

Squat 135x5, 170x5, 205x5, 235x5, 270x5
Bench 110x5, 145x5, 170x5, 200x5, 230x5
Pendlay row 90x5, 110x5, 135x5, 145x5, 155x5
Kettlebell swing 35x10, 10
Weighted crunch 15x10, 10, 10, 10

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Thu Aug 20, 2015 8:55 pm

Olympic squat 135x5, 170x5, 205x5, 5
Press 105x5, 130x5, 155x5, 170x5
Deadlift 195x5, 230x5, 270x5, 310x5
Chin 5, 5, 5, +5x5
Crunch 30, 30, 30

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Fri Aug 21, 2015 10:26 pm

Olympic squat 135x5, 170x5, 205x5, 235x5, 280x3, 205x8
Bench press 115x5, 145x5, 170x5, 200x5, 235x3, 170x8
Pendlay row 90x5, 110x5, 135x5, 155x5, 180x3, 135x8
Dip +10x8, 8, 8
Barbell curl 85x8, 8, 8
Triceps pressdown 60x8, 8, 8

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Mon Aug 24, 2015 8:46 pm

Olympic squat 140x5, 175x5, 205x5, 245x5, 280x5
Bench press 115x5, 145x5, 175x5, 205x5, 235x5
Pendlay row 90x5, 115x5, 135x5, 155x5, 175x5
Good morning 135x8, 8
Crunch +20x10, 10, 10, 10

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Mon Aug 31, 2015 7:47 pm

Olympic squat 140x5, 175x5, 205x5, 245x5, 280x5
Bench press 115x5, 145x5, 175x5, 205x5, 235x5
Pendlay row 95x5, 115x5, 135x5, 155x5, 175x5
Good morning 140x8, 8
Crunch +20x10, 10, 10, 10

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Sat Sep 05, 2015 1:58 am

Squat 140x5, 175x5, 210x5, 245x5, 285x3, 210x8
Bench press 115x5, 145x5, 175x5, 205x5, 240x3, 175x8
Pendlay row 95x5, 115x5, 135x5, 160x5, 185x3, 135x8
Weighted dip +10x8, 8, 8
Barbell curl 90x8, 8, 8
Triceps pressdown 65x8, 8, 8

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Mon Sep 07, 2015 11:32 pm

My right hip has been telling me it's time to end the Madcow run. Going to keep the progression going, but move to a more traditional powerbuilding split.

Squat 175x2, 2, 2, 2, 2, 2, 2, 2
Deadlift 185x5, 225x4, 275x3, 315x2, 365x1, 325x5, 305x5, 285x5
Stiff-legged deadlift 135x8, 155x8, 185x5
Pendlay row 135x8, 8, 8
Chin-up 5, 5, 5, 5

Squats started as box squats, but my hip likes a narrower-stance free squat better than any comfortable box squat stance right now.

Stiff-legs can go up.
Pendlays try 155 on final set next week.
Chins stay the same unless the first three sets are easy.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Tue Sep 08, 2015 8:18 pm

Bench press 95x5, 135x4, 185x3, 225x2, 275x1, 240x5, 225x5, 210x5
Close-grip bench press 205x5, 190x5, 175x5
Incline press 175x5, 160x5, 145x5
Standing rocking calf raise 135x12, 155x12, 185x12
Weighted crunch +25x10, 10, 10

15-lb drops may have been too much on the incline press in particular. Set at 175 was work; the next two felt like a joke.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Thu Sep 10, 2015 8:31 pm

Overhead press 95x5, 115x4, 135x3, 155x2, 205x1, 180x5, 165x5, 150x5
SS with
Chins 1, 1, 1, 1, 1, 1, 1, 1
Plate raise 25x12, 12, 12
Lateral raise 15x12, 12, 12

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Fri Sep 11, 2015 8:32 pm

Speed deadlift 245x1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Squat 135x5, 185x4, 225x3, 275x2, 315x1, 285x5, 265x5, 245x5
Good morning 135x8, 155x8, 8
Leg extension 45x12, 12, 12
Leg curl 25x12, 12, 12
Hanging leg raise 8, 8, 8, 8

Tweaked my left quad on the first set of squats, with too narrow a stance (trying to protect the right hip). Widened the stance, and both quad and hip held out for the rest of the workout. Smoked all work sets.

Felt the quad on the good mornings, but the extensions were okay.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Sun Sep 13, 2015 1:44 am

Bench press 185x3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Illegal wide bench press 135x12, 12, 12, 12
Triceps pressdown 65x8, 8, 8
Barbell curl 95x8, 8, 8
Waiter walk 35x15yd, 15yd, 15yd

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Mon Sep 21, 2015 12:49 pm

Squat 190x2, 2, 2, 2, 2, 2, 2, 2
Deadlift 185x5, 225x4, 275x3, 315x2, 365x1, 335x5, 315x5, 295x5
Stiff-legged deadlift 155x8, 185x8, 205x8
Pendlay row 135x8, 8, 155x8
Chin-up 5, 5, 5, 5, 5
Standing rocking calf raise 135x8, 155x8, 185x8

Top single of dead warm-ups should bump to 385 next week.

Standing rocking calf raises should probably start at 155.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Tue Sep 22, 2015 12:45 pm

Bench press 95x5, 135x4, 185x3, 225x2, 275x1, 245x5, 230x5, 215x5
Close-grip bench 210x5, 195x5, 180x5
Incline bench 180x5, 165x5, 150x5
Dumbbell flyes 35x12, 12, 12
Weighted crunch 25x15, 15, 15

Shoot for 295 on the heavy single next week.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Thu Sep 24, 2015 1:08 pm

Slight twist to the shoulder part of my program today.

Standing press 45x5, 95x5, 135x5, 185x1, 2, 3, 1, 2, 3, 1, 2, 3
superset with
Pull-up 1, 1, 1, 1, 2, 3, 1, 2, 3, 1, 2, 3
Plate raise 25x12, 12, 12
Lateral raise 15x15, 15, 15
Ab wheel 5, 5, 5, 5

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Fri Sep 25, 2015 7:59 pm

Deadlift 265x1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Squat 155x5, 205x4, 245x3, 295x2, 335x1, 295x5, 5, 5
Good morning 135x8, 155x8, 185x8
Leg extension 50x12, 12, 12, 12
Leg curl 30x12, 12, 12, 12
Cable row 100x12, 12, 12
Standing rocking calf raise 185x12, 12, 12

I've apparently been sandbagging the squats, because these felt easier than the past several weeks despite a lousy night's sleep.

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Sat Sep 26, 2015 7:12 pm

Bench press 185x3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Illegal wide bench press 155x12, 12, 12, 12
Triceps pressdown 65x8, 8, 8
Dumbbell curl 35x12, 12, 12

Chris McClinch
Sarge
Posts: 204
Joined: Mon May 06, 2013 10:22 am

Re: Staying sane

Post by Chris McClinch » Tue Sep 29, 2015 9:02 pm

Bench press 135x5, 185x4, 225x3, 275x2, 295x1, 225x5, 5, 5, 5, 5
Incline press 155x5, 5, 5, 5, 5
Dumbbell pullover 25x8, 8, 8, 8, 8
Bent-over row 135x10, 10, 10, 10, 10
Lat pulldown 75x10, 70x10, 10, 10, 10, 10
Crunch 25, 25, 25

Think I tweaked my shoulder doing flyes last week. At any rate, it started letting me know it wasn't thrilled on about my third warm-up set. It didn't really hamper the flat bench, but it wasn't happy through inclines and back work. Standing by to baby it if need be.

Post Reply