Captain ObvIGx Log

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

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powerlifter54
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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Jan 22, 2019 10:07 pm

1/22#10
Fat bar bench
130x10x2
3 grips
185x3x3
225x3x3
255x3x3
275x2,3,3
Phone book close grip
275x5
Shoulders both not happy today for some reason so kept it short.
Will repeat Thursday
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Jan 29, 2019 1:36 am

1/23 #11
Back to a regular cycle
JS added two Duffin moves
Mob added Tom’s adductor stuff. Big eye opener
Box squat Sambas raw 50lbs chains 155/265/355x7
DEficit DL 3 grips
225x3x3
315x3x3
365x3x3
Held off jumping up. Felt good.
Belt squat 315/405/450x12
GHR bwtx15, 15x15
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Jan 29, 2019 1:37 am

1/24 #12 repeating BP 22nd workout because I missed a rep. Not part of the program.
Fat bar BP 130x10x2
3grips alternating
225x3x6 sets
255x3x3
275x3x3 better
Pull-ups 50 total reps 3 grips
Occlusion work
Floor triceps extension 90x15x4
Superset
Scott ez curl 55x15x4
Think the higher reps work better. Will play with it.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Jan 29, 2019 1:37 am

1/25 #13
Ass handed to me today.
Sled drags 106lbs
4 min on 2 off
Planned on at least four rotations. 3rd wiped me out.
Specificity matters. First sled drag in months.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Jan 29, 2019 1:38 am

1/26 #14 Bogota JW Marriott
All nighter and a divert so feeling rough
Stretching and occlusion
Close grip pull down
Superset
Triceps pushdown
One warmup set each
Then 25x4 sets working up stack
I think 4x25 produces a clearly better pump.
Legs sore and feeling rough so no cardio at 9000 feet today.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Jan 30, 2019 12:37 am

1/29 #15
Home after a stressful weekend and some iffy food or drink. First solid shit in days today so not feeling great to BP. So just up to warmup weights and play.
Fat bar BP 135x10x2
225x10x3 sets 3 grips
Pull-ups and chin-ups x10x4 sets
Fat bar floor skull crushers 130x10x3 sets
Ez Bar Scott curl 55/65/75x10
Pump not close to occlusion method.
Fight another day.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon Feb 04, 2019 3:56 pm

2/1 #17 Panama City Marriott
Incline treadmill 15% incline 3.5+ mph 2.0 miles 34:10 HR Peak 140 avg 121.
Pulls to face worked up stack 3 sets of 12, then 4 sets 12 stack
Occlusion superset
Cable pushdown 100-130 x25x4 sets
Drag curl 45x25x4
Goal is to get the reps
The pump is insane.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon Feb 04, 2019 3:56 pm

2/3 #18 home
Not sure now if my food sickness was start of cold or I am just unlucky. Coming out of a physical low, one more night ought to be enough. But wanted to get something in
JS
Mob warmup. Farmers not great but way better than last time.
Box squat buff bar w/50lbs chains 175x7, 265x7, 355x7 not incredible but solid. Debated going up. Do not try this at home.
Add briefs 445x7. This was a 9+ effort. Good call would be drop 5-10%, or since I just ballpark bar %s with bar weights 405-425, and 425 is just swapping a 35 for a 45. But Pavel said you can’t perceive less than 2% in Reload. Hmmm. My PR is 450 the board says...so I load 455and throw on the belt which I only use for PRs.
Reps were flying. But cold is seriously messing up my wind and lost air coming up on rep 6. Got folded over a bit and had to go all RIP with HIP DRAWV. And had a shit/air separator failure at the aft overboard discharge. So no 7 rep PR. But good for a bad day. Like I said I do not recommend this, but I can only display so much patience.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Feb 06, 2019 1:43 am

2/4 #19
Great nights sleep. Still not feeling great but way better.
Fat bar BP 130x10, 2 wider grips 225x3x3, 255x3x3, 275x3x3. Shoulder still about 3-4 weeks to go.
DL various grips 225x3x3, 315x3x2 sets, 365x3x2 sets
Double overhand very strong, a good sign.
More tomorrow on the road.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Feb 06, 2019 1:43 am

2/5 #20
Bogota JW Marriott 9k altitude
Still remnant of chest cold. Breathing not easy here.
Got a nap then tried to do what I could
Incline treadmill 16 mins 15% 3.0-3.5 mph
Very ugly to start, but got better after 10 mins, so went harder. Got HR up to 140 last few mins.
Occlusion superset
Triceps pushdown v bar x25x4 sets
Fat grips on nylon straps Pulldown x25x4
Adjusting weights up and down to make 25 hard but doable.
Pink band pull apartsx50
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri Feb 08, 2019 6:32 pm

2/8 #21 feeling better but decided to rebaseline and be patient as shoulder heals last little bit.
Abbreviated warmup.
Basic stretch
Goblet squat 53x12
kB swing 88x24x2
Fat bar BP 130x10x2, 225x5x6 sets 3 grips
DL 225x3x3, 315x3x3, 365x3x3 3 grips
Chins 5x5, 10, 3 grips
Very encouraging. If you follow my log you know I put great value on farmers walks to discern my recovery level. Clean grip DLs with 315 very much the same. Like where that is at.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Tue Feb 12, 2019 10:49 pm

2/12 #23 home
Fat bar BP
130x5x2, 225x5, 245x5x4, 255x4
Pull-ups 35 total reps
Quick one busy day at home.
Running the DD program I reviewed mainly to slow myself down.

2/12 #24 home
Planned on this Thursday but had something cancel today so did it when I got home later
Occlusion arm work
Fatbar tricep floor press 110/90/90/90x25
Superset
Ez bar Scott bench curl 45/55/55/55x25
Green mini pull aparts x50
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Feb 20, 2019 11:08 pm

2/13 #25
JS
Mob warmup
Groin iffy
In a rush
Raw box squat w/50 chains 175/265/355x7
DL 225x3x2, 315x3x2 sets, 385x3,2 second rep twinge so shutdown
Just a precaution
Belt squat 315x12, 405x12, 475x12PR
GHRx15, 15x15

2/14 #26
Almost 4 hours of yardio. Beds almost clear, first round of flowers and vegetables in. No hamstring or groin issue. Good

2/17 #27 Ironhouse Gym Callahan, FL
On a layover and hanging with my brother s. Stopped by this gym owned by a dad of wrestler my Brother coaches. Turns out it is Jim Hoskinson, an old WPO guy and 1100+ squatter and 800+ bencher. Lots of shared acquaintances and mutual friends. Great time talking.
He schooled me on the squat which was incredible and suggested some shoulder rehab I will Be incorporating.
Quick and brief stretch
Box squat monster squat bar 155/245/335x7
BP regular bar 135x7,225x7x2
Could have played all day but beer to drink and fish to eat.
Shoulders very sore today. Thinking of moving down the street.
But he would convince me to compete again.

2/19 #28 home
Continuing “Reload”
Bench 130x10x2, 220x5, 260x5x4 sets, smallest pb 270x5, 275x4
Pull-ups 45 total reps varied grips
Green Mini band pull aparts x50
Plate raise drive the bus(learned at Ironworks) 22x25
Blue band pushdown x25
The pink plates remind me I need to get going. Will cruise till mid March. Then a week off in Florida. Then back hard. Er.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Thu Feb 21, 2019 7:22 pm

2/21 #29 home
Not firing on many cylinders. Slid a day, double warmup but lots of aches and pains.
JS
Mob warmup errr....
Box squat with 50lbs chains 175x7, 265x7, 355x7, repeat 355x7 not better
DL 225x5x2, 315x3,3,5
27, 37, even 47 year old Jack would have pushed through this and risked a setback. But not 57. Have 3 years to get to my goals. Key Rule is avoid setbacks. I almost always follow this. Today I did. Press on.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Feb 27, 2019 9:04 pm

2/22 #30
About 75 mins of yardioga:bending and stretching in my landscape beds
Quick light workout
Fat bar bench 2 grips meet 130x10 close 225x5, meet 225x5,
Meet with small pb 275x5, close 225x5,
Close pb 275x5
Clean grip DL 225x5x2, 315x3
Occlusion superset
Fat bar JM press 130x25x4
Scott EZ Curl 55x25, 65x25, 55x25x2
Drive the bus plate raise 22x25,
Halos w/ plate 22x25
Green mini band pull aparts x50
Insane pump

2/22#31
Discovered my ruck was loaded to actually 35lbs not 30. So added 5 more and did 3.5 miles/40lbs/59 mins. Good ruck, a little crampy, but faster coming home.

2/24 Riu Liberia, CR
Occlusion superset
Cable tricep straight bar pushdownx25x4
DB alternating curlx25x4
Triceps jet adding to the stack, biceps had to drop down twice
I am amazed at results so far.
Incline treadmill 20 mins 15%, 3.3 mph HR 144

2/27 #33
A few days flying in the Northeast cesspool if cold virus got me. So feeling like ass. Not encouraging.
Fat bar bench press
130x10x2, 225x5x2, 275x5, (225x5, 275x5pb)
First 225 warmup was like a planet. Second way better. So just hoped to get one set of 275x5. Each set stronger. A good day. Sometimes it happens when sick.
Pull-ups Bd chin-ups 45 total reps
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Mar 06, 2019 6:01 pm

2/28#34
Feeling better today and warmup encouraging despite shitting my pants twice from coughing
JS
Mob warmup
Box squat W/50lbs chains 155x7, 245x7, 355x1 left quad cramped. Suspect dehydration. Shut it down.
DL 225x3, 315x3,5,5
Fight another day. Felt strong body just too sick today.

3/1 #35
1.5 hours yardio
Occlusion arm workout
Grey band pushdown x25x4
Superset w/
Scott ez curl 55x25x2, 45x25, rev false grip curl 45x25
Congested so yardio really stunk.
Great arm pump though.

3/5 #36 fighting through congestion. Ugh.
Fat bar BP 130x10, 225x5x2, small pb 275x5, Med pb 295x3x3, 275x7
Chins 35 total reps
Green mini pull aparts
Occlusion arm superset
Blue band pushdownx25x2, grey band pushdownx25x2
Scott ez curl 45x25, 55x25, 45x25 false grip rev curl 45x25
Cold in gym and a bit run down so didn’t push full range reps.

3/6 #37
Still congested and all that. Warmups iffy
JS
Dynamic warmup (I think my mobility is done in JS work.)
Farmers sucked. A lot.
DL 224x3x2, 315x3x3
Just getting warmup in.
Belt squat 110x20
Occlusion with 2 meter wrap around upper thigh. Firm but not meet knee wrap tight.
200x20x4
A whole world of new sensations...
Think my IT was lit up not a quad strain so that felt ok. Occlusion is pretty good so far on soft tissue soreness so we will see. Did about 80% volume I would do for upper body. 5-4-3 is my bench-squat-dL volume guide.
A week in Florida after my work trip this weekend to Maui will fix me right up if this doesn’t.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Mon Mar 18, 2019 4:23 pm

3/17 #39 week off at the Beach. Did nothing but stretch and found some areas that need addressed. But a great week away. Now back to work.
JS mobility
Dynamic warmup. added heavier goblets in w/88.
Farmers felt great which I expected. Lungs pretty clear. Shoulders feel 95% and nice back nice and loose fro once. See above.
Box squat straight weight. Mini around knees 175x7, 265x7x2, 355x7
Fat bar bench 135x10x2, 225x5x6 sets 3 grips
JM press 135x8x2, 180x8 getting the feel back.
DL clean grip 225x5, 275x5x2, dL grip 325x5
Pull-ups x12 1 set
Just baseline work after a week off. Even at my best a week off needed caution returning so easy today. Goblets feel nothing in my quad but feel left quad at knee issue so I know it is IT band. But 355 after a stretch off was good.
Lots to work on but I have a plan. Back to work tonight.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Wed Mar 20, 2019 11:23 pm

3/19 #40
Tampa Hotel
15 mins 15% incline 3.5mph
Pulls to face 4 sets of 16 working up stack
Occlusion arms superset
Rope pushdownx25x4
DB curl x25x4
Working down the stack/rack

3/20#41 change of plans. Thought two days off at home but just one to do an overtime trip. So busy day.
Consulting clients am
Yardio low back muscles very tight.
Short time between last bench but gotta get in the work. Still sore in chest.
Fat bar BP 2 grips 130x10x2, 225x5x2 sets, 245x5x5
JM 130x8, 175x8, 185x8
Pull-ups x32 total reps
Belt squat 200x25, 300x25
Some good time off next week.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:46 pm

4/23 #59
JS
Dynamic warmup
Box squat w/50lbs chains
175x7,265x7, 355x7, add very loose suit bottoms 425x7
Deficit DL clean grip 225x3, 275x3, 325x3 dL grip 380x3
Hip belt 300/390/400x12
Not great warmups but work sets felt as strong as I have felt in 2 months. A good sign. Grip getting stronger a better sign.

4/25 #60
Maui Coast Hotel
Good walk to breakfast and back Along beach
Then
Pulls to face working up to a couple sets at the stack x12x5 sets
Occlusion
Triceps extension machine
Superset ez curl machine
25 repsx4 sets
Moved weights up so last two sets had some rest pause
Like Rest pause. Machines not so much for arms.
INC treadmill 15%, 3.0-3.5 mph 22 mins
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:46 pm

4/28 #61
Home
Fat bar bench
2 grips close and meet
135x10x2
Fun with quarters 225/270x4x8 sets
JM 135x8, 185/205/185x8
Pull-ups and chin-ups 50 reps
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:47 pm

4/28 #61
Home
Fat bar bench
2 grips close and meet
135x10x2
Fun with quarters 225/270x4x8 sets
JM 135x8, 185/205/185x8
Pull-ups and chin-ups 50 reps
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:47 pm

4/29 #62
JS
Dynamic warmup
Box squat w/50lbs chains Sambas and gym shorts
175/265/355/375x7
375 raw post surgery PR
DL from deficit clean grip 225/275/325x3
DL grip 370/390x3
GHRx15, 15x15
Not bad. DL starting to feel right again.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:48 pm

5/1 #63 home
Extra
JM press 135x12, 155x12x3, 165x12
Superset
Scott EZ curl 75x12, 95x8x3 sets, 75x12
Did these heavier, less volume, no occlusion.
Occlusion hip belt
200x12, 355x25,21
Almost fell over. Wow.
GHRx25x2 sets.
Think occlusion is the shizzle for Hypertrophy.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:49 pm

5/4 #64 Maui Coast Hotel gym
Pulls to face 1 warmup set of 15 then stackx15x4
Occlusion arms
Triceps ext machine 4x15 working up a plate at a time
Db curl 25/20/15/10x25
30 mins in treadmill 15% incline 3-3.5 mph Took 3.5 to get HR over 130.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Captain ObvIGx Log

Post by powerlifter54 » Fri May 10, 2019 4:49 pm

5/7 home.
Early am yardio.
90 mins of pushing the PL54 spreader.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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