8! Wide grip BW chins / 9! OHP @105
4x5/x12s
Pendlay @185 / Dyno push ups
4x11
Side laterals/rear laterals 30-32s/Meadows
3x10/9/8
Ez in T/C/DB curl w30
HT day, what a good feeling. No buy in or cash out, just thinking shoulder work today.
7.5 hours - 2300/0630. 59 minutes total, PE: 7. 24 hours. 220/12.
Buy in - 3 rds
Good Mornings @95 - FtB - Muscle Snatch @105
Mains
Squat 135,185, 4x5 @235
Bench 4x5 @235, 2 @275
Finisher 4 rds x10+
RDL 185 - Hip - OHS @48
Opening up the shoulders, still. Squat wants some love. There is a mental or physical block there.
9 hours - 2130/0630. 72 minutes total, PE: 7. 24 hours. 220/12.
Not posting all of these sessions, just keeping up enough posts to keep FutureMe in the know - that this little patch of between-the-cuts is functioning. Added back 300 cals/day to 2500ish, and taking Creatine, up 6 lbs. Feeling tired all the time but the numbers are going up on all the lifts.
Mains
Pwr Clean @145/165//170//
4x3/4/4/3 Weighted Chin +30
4x10-7
Side Laterals
Trap shrug @275
Finisher 4 rds x10s, 1:30 RI
Shrug/Ez out/hammers
9-1 hours - 2130/0630. 51 minutes total, PE: 6. 48 hours. 219/13.
Buy in 4 rds
Muscle snatches @100
Main 2+ RI
4x4 Weighted pull up +30
4x6/7/8/9 Trap dead 275
Finisher 4 rds x10s, 1:30 RI
RDL 185 - Hip ez - OHS @43
Still opening up the shoulders. Programming in more Y-pulls. But the OH Squats aren't hurting like they were. Bar only, I know.
9-1 hours - 2130/0630. 55 minutes total, PE: 8 late, early 7. 24 hours. 218/13.
Buy in:
3 rounds
Back lunges/Rollouts
1x5 @ 135/3x5 Front squat @155
4 weighted Chins / trap shrugs
Finisher:
4 hip/light RDL 10's @165
Just getting out there, keeping in step with the 4 day/week CFFB schedule, but not logging all of it. Today was supposed to be OHP instead of the Chins, I just spaced it. Taking everything easy still on that right hamstring-glute insertion, which still feels strained from Squatober.
8 -1 hours - 2130/0530. 53 minutes total, PE: 7. 48 hours.
Buy in :
3 rounds
Kb swings x15/cleans x4
3 weighted Chins /OHS light/KtE
4 Meadows @170/iso OHP @54
3 Iso C/trap dead shrug
9.5 -2 hours - 2130/700. minutes total, PE: 8. 24 hours. 218/13.
Just an easy walk with 39# in the new Highland Tactical Foxtrot Ruck. I'm too thick around the middle for the waist strap, not that I need it. Dunno if that had anything to do with the way it carries, but I was really feeling some cramping in the traps. Not as bad as with the issue ruck (remember that day on the Forks trail?) but bad enough. Either my shoulder girdle gets into better shape, or I start rucking with less weight/use something with a hip belt that carries some of the load.
Three miles easy along the bike path in trail runners, just under an hour, never out of breath today.
AM: Juggled the weights around between DBs to try to better complete a set of singles with 1# increments where I'm using them.
Couldn't help myself but to do iso hammers with 40/39/35/34/33/32/30, supersetted with french press tris.
PM: The CFFB workout that I almost didn't do because my butt's sore.
Buy in:
4 iso KBs x15/goblets x10/Hip x10-12
Front Squat 3x5 150
... these are light, but they felt good. Coming in sore, I thought there would be tearing pains, but ... pleasantly surprised.
OHP 3x5 118 (super'ed with single calf raises)
A couple light RDLs and Good Mornings to cash out and test to ensure the right butt was listening to reason. I'm feeling a little thin in the skin, motivated, but knowing that limit strength just isn't there right now. No IF today or yesterday. Going to feed for the rest of the month and see if I power up.
9 - 2 hours - 2100/0600. 17 + 38 minutes total, PE: 7. 24 hours. 217/14.
No Buy In ... feeling sore and tired but I have the bug to train. Took yesterday off; an act of the will. Funny, should be desiring homeostasis and lounging. The will says to do this thing.
DL 5s 145/235/285/4@335/2@355
Yes, I lost some strength over the last couple of months.
Weighted pull up, 3s w/+25
Finisher 4x10s
Iso Inc 65#/flyes/meadows
8.5 hours - 2100/0530. 58 minutes total, PE: 7. 48 hours. 216/14.
