## Everything was beautiful and nothing hurt

**Moderator:** Dux

### Re: Everything was beautiful and nothing hurt

sunday

ez bike ride

Monday

press

bar x 5

65 x 3 x 3

85 x 1

push press

waved singles

95 --> 115

95 --> 120

95 --> 125

95 x 3

fs

waved singles

135 --> 165

135 --> 170

pm

early fundamentals class

ez bike ride

Monday

press

bar x 5

65 x 3 x 3

85 x 1

push press

waved singles

95 --> 115

95 --> 120

95 --> 125

95 x 3

fs

waved singles

135 --> 165

135 --> 170

pm

early fundamentals class

### Re: Everything was beautiful and nothing hurt

wed lunch

sg pulls

135 x 1 x 5

145 x 1 x 5

150 x 1 x 5

pull ups

db inclines

6 sets

early fundamentals class

sg pulls

135 x 1 x 5

145 x 1 x 5

150 x 1 x 5

pull ups

db inclines

6 sets

early fundamentals class

### Re: Everything was beautiful and nothing hurt

thurs lunch

Squats

135 x 3 x 5

155 x 3

175 x 3

185 x 2

205 x 1

225 x 1 x 3

185 x 1 x 3

db curls 5 sets

single leg squats 5 sets

pm

gi fundamentals

Squats

135 x 3 x 5

155 x 3

175 x 3

185 x 2

205 x 1

225 x 1 x 3

185 x 1 x 3

db curls 5 sets

single leg squats 5 sets

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Sat am

women's bar, hooked

PS

85 x 1 x 5

90 x 1

95 x 1 x 3

100 x 1

105 x 1 x 5

PC and split jerk

125 x 1 x 3

pc only

125

bb curls

3 sets

pm

bike ride

stretching

women's bar, hooked

PS

85 x 1 x 5

90 x 1

95 x 1 x 3

100 x 1

105 x 1 x 5

PC and split jerk

125 x 1 x 3

pc only

125

bb curls

3 sets

pm

bike ride

stretching

### Re: Everything was beautiful and nothing hurt

sunday

bike ride

Monday

back off

press

bar x 5

65 x 3 x 3

85 x 1

push press

95 x 3

115 x 1 x 2

125 x 1 x 3

FS

135 x 1 x 2

145 x 1 x 2

155 x 1 x 2

db bench

25s x 10 x 2

30s x 10 x 2

25s x 12

pullups

single leg squats w kbs

single leg rdls w kbs

bike ride

Monday

back off

press

bar x 5

65 x 3 x 3

85 x 1

push press

95 x 3

115 x 1 x 2

125 x 1 x 3

FS

135 x 1 x 2

145 x 1 x 2

155 x 1 x 2

db bench

25s x 10 x 2

30s x 10 x 2

25s x 12

pullups

single leg squats w kbs

single leg rdls w kbs

### Re: Everything was beautiful and nothing hurt

Tuesday

lunch

bike ride to escape the office

pm

aikido

lunch

bike ride to escape the office

pm

aikido

### Re: Everything was beautiful and nothing hurt

wed

lunch

box squat

135 x 3 x 5

155 x 3 x 7

kb swings

6 sets

db curls

6 sets

early gi fundamentals class

lunch

box squat

135 x 3 x 5

155 x 3 x 7

kb swings

6 sets

db curls

6 sets

early gi fundamentals class

### Re: Everything was beautiful and nothing hurt

Monday

stepmill

then

early gi fundamentals

Tuesday lunch

press

bar x 5

65 x 3 x 3

85 x 3

95 x 1

105 x 1

push press

115 x 2 x 3

push press/ push jerk

125 x 1/1 x 3

fs

135 x 1, 2

155 x 1 x 3

165 x 1 x 3

random kb stuff

pm

aikido

stepmill

then

early gi fundamentals

Tuesday lunch

press

bar x 5

65 x 3 x 3

85 x 3

95 x 1

105 x 1

push press

115 x 2 x 3

push press/ push jerk

125 x 1/1 x 3

fs

135 x 1, 2

155 x 1 x 3

165 x 1 x 3

random kb stuff

pm

aikido

### Re: Everything was beautiful and nothing hurt

thurs

squat

135 x 3 x 3

155 x 3 x 2

185 x 3

205 x 1

225 x 1 x 4

235 x 1 x 4

135 x 3

db incline bench

5 sets

tris

5 sets

pm

gi fundamentals

squat

135 x 3 x 3

155 x 3 x 2

185 x 3

205 x 1

225 x 1 x 4

235 x 1 x 4

135 x 3

db incline bench

5 sets

tris

5 sets

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Friday lunch

bench feet up

95 x 3 x 5

105 x 3 x 3

115 x 3

135 x 1 x 3

clean dl 2 in deficit hook grip

135 x 3 x 3

155 x 3

185 x 1

205 x 1

215 x 1

225 x 1 x 2

235 x 1 x 2

arms

4 giant sets

bench feet up

95 x 3 x 5

105 x 3 x 3

115 x 3

135 x 1 x 3

clean dl 2 in deficit hook grip

135 x 3 x 3

155 x 3

185 x 1

205 x 1

215 x 1

225 x 1 x 2

235 x 1 x 2

arms

4 giant sets

### Re: Everything was beautiful and nothing hurt

sat am

ez bike ride to warm up

then open mat

ez bike ride to warm up

then open mat

### Re: Everything was beautiful and nothing hurt

sunday

ez paddling

feeling it in my abs

ez paddling

feeling it in my abs

### Re: Everything was beautiful and nothing hurt

Monday

Today was a grind. Just 0 motivation.

Rack Jerk

Up to 140 X 1

FS

Up to 180 X 1

Low db bench/ db rdls

4 super sets

Today was a grind. Just 0 motivation.

Rack Jerk

Up to 140 X 1

FS

Up to 180 X 1

Low db bench/ db rdls

4 super sets

### Re: Everything was beautiful and nothing hurt

Tues lunch

Messed up exercise order today

Db bench

25 X 10 X 3

30 X 5

35 X 5

Rdl

135 X 3 X 2

155 X 3

175 X 3

185 X 3

PS

95 X 1 X 3

105 X x, X bagged

PC straps

125 X 1 X 3

130 X 1

135 X 1

140 X 1

130 X 1

135 X 1

Seated row

5 sets

Pissed about the snatches. PCs ok.

Messed up exercise order today

Db bench

25 X 10 X 3

30 X 5

35 X 5

Rdl

135 X 3 X 2

155 X 3

175 X 3

185 X 3

PS

95 X 1 X 3

105 X x, X bagged

PC straps

125 X 1 X 3

130 X 1

135 X 1

140 X 1

130 X 1

135 X 1

Seated row

5 sets

Pissed about the snatches. PCs ok.

### Re: Everything was beautiful and nothing hurt

Thurs lunch

Sgdl

95 X 3 X 3

145 X 1 X 3

165 X 1 X 3

185 X 1 X 3

205 X 1

Db bench

30 X 5 X 5

Back sq

135 X 3 X 3

155 X 3

175 X 1

185 X 1

190 X 1

135 X 3

Abs and roadhouse

3 sets

Feel pretty smashed

Sgdl

95 X 3 X 3

145 X 1 X 3

165 X 1 X 3

185 X 1 X 3

205 X 1

Db bench

30 X 5 X 5

Back sq

135 X 3 X 3

155 X 3

175 X 1

185 X 1

190 X 1

135 X 3

Abs and roadhouse

3 sets

Feel pretty smashed

### Re: Everything was beautiful and nothing hurt

fri lunch

ez bike ride

sat am

warm ups

kb swings 3 sets

sg dl 85 x 3 x 3

ps hooked

85 x 1 x 3

95 x 1

100 x 1

105 x 1 straps

85 x 1

95 x 1

100 x 1 straps

pc and sj

125 x 1 x 3

130 x 1

135 x 1 x 2

140 pc only

145 pc straps

125 x 1 x 2 pc and sj

db stuff

10 sets total

ez bike ride

sat am

warm ups

kb swings 3 sets

sg dl 85 x 3 x 3

ps hooked

85 x 1 x 3

95 x 1

100 x 1

105 x 1 straps

85 x 1

95 x 1

100 x 1 straps

pc and sj

125 x 1 x 3

130 x 1

135 x 1 x 2

140 pc only

145 pc straps

125 x 1 x 2 pc and sj

db stuff

10 sets total

### Re: Everything was beautiful and nothing hurt

sat pm

hike 2 hours

Monday lunch

stepmill 30 mins

Tues lunch

Short on time

Press

Up to 100 X 1

Pp

115 X 1

120 X 1

125 X 1

130 X 1

135 X 1 X 2

140 X 1

Db curls

3 sets

pm

aikido

hike 2 hours

Monday lunch

stepmill 30 mins

Tues lunch

Short on time

Press

Up to 100 X 1

Pp

115 X 1

120 X 1

125 X 1

130 X 1

135 X 1 X 2

140 X 1

Db curls

3 sets

pm

aikido

### Re: Everything was beautiful and nothing hurt

wed lunch

step mill 32 mins

later: open mat

step mill 32 mins

later: open mat

### Re: Everything was beautiful and nothing hurt

Thursday

lunch

SG pulls

135 x 1 x 5

145 x 1 x 5

155 x 1 x 3

fs

135 x 2 x 2

155 x 1 x 2

165 x 1

170 x 1

pull ups

dubs x 5

road house

5 sets

pm

gi fundamentals

lunch

SG pulls

135 x 1 x 5

145 x 1 x 5

155 x 1 x 3

fs

135 x 2 x 2

155 x 1 x 2

165 x 1

170 x 1

pull ups

dubs x 5

road house

5 sets

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Fri bh lunch

PS straps

85 X 1 X 3

90 X 1

95 X 1

100 X 1

105 X 1

PC SJ

105 X 1

115 X 1

120 X 1

125 X 1 X 2

PS hooked

85 X 1

90 X 1

95 X 1

Tris

3 sets

Leg curls

3 sets

PS straps

85 X 1 X 3

90 X 1

95 X 1

100 X 1

105 X 1

PC SJ

105 X 1

115 X 1

120 X 1

125 X 1 X 2

PS hooked

85 X 1

90 X 1

95 X 1

Tris

3 sets

Leg curls

3 sets

### Re: Everything was beautiful and nothing hurt

sat

aikido friendship seminar

sun

yoga

mon

34 mins step mill

gi fundamentals

aikido friendship seminar

sun

yoga

mon

34 mins step mill

gi fundamentals

### Re: Everything was beautiful and nothing hurt

tues lunch office

db bench

5 sets

db shrugs

5 sets

db incline

5 sets

pull downs

5 sets

machine oh

5 sets

db curls

5 sets

pm

gi fundamentals

db bench

5 sets

db shrugs

5 sets

db incline

5 sets

pull downs

5 sets

machine oh

5 sets

db curls

5 sets

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

wed lunch

stepmill 35 mins

stepmill 35 mins

### Re: Everything was beautiful and nothing hurt

Thurs

KB swings

6 sets

Road house

6 sets

Squat

135 X 3 X 6

155 X 3

175 X 1

Singles

Waved 185 -- 205 × 3

pm

gi fundamentals

KB swings

6 sets

Road house

6 sets

Squat

135 X 3 X 6

155 X 3

175 X 1

Singles

Waved 185 -- 205 × 3

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

BH

sg dl

85 x 3 x 3

snatch hooked

85 x 1 x 3

90 x 1 x 2

95 x 1

100 x 1

105 x 1

110 x 0...so close

90 x 1

95 x 1

100 x 1

105 x 1 ... decided to not chase it

pc and sj

115 x 1 x 2

120 x 1

125 x 1

130 x 1

135 x 1

140 x 1

145 x 1

150 x 1 ... a little soft on the jerk, but I was pleased.

back exts

6 sets

db inclines

6 sets

abs

what a difference carbs make.

sg dl

85 x 3 x 3

snatch hooked

85 x 1 x 3

90 x 1 x 2

95 x 1

100 x 1

105 x 1

110 x 0...so close

90 x 1

95 x 1

100 x 1

105 x 1 ... decided to not chase it

pc and sj

115 x 1 x 2

120 x 1

125 x 1

130 x 1

135 x 1

140 x 1

145 x 1

150 x 1 ... a little soft on the jerk, but I was pleased.

back exts

6 sets

db inclines

6 sets

abs

what a difference carbs make.