Magnesium Carbonate, 4oz Gloves, and Sledgehammers

Today's session - 531 2-2


Warm-up - a little bag work, and then a 2min round of Bas Thai combos (every other thing he called out; my shins have lost their conditioning...), int/ext shoulder rotations


ZDL
135x5
165x5
195x5
213x5
227x5
241x8
I was shooting for 10 on the last set. Probably woulda gotten it if I'd had a quick pause to reset after rep 8, but I don't like pausing very long between reps on something where I set the weight on the floor...


Squat (paused)
140x20


OHP
45x10
85x8
117x5
127x5
135x10
Thought I'd be able to get more, but didn't have it in me.


Pull-ups
x8
x8
x7
x5


Ring Push-ups (feet up, paused)
x12
x10
x10


3x 3 min Bas Thai Boxing rounds (every other combo)


~35 min Chi Kung


~1 hr sitting in sweats in the bathroom with the space heater turned up... Not quite as sauna-ish as I'da liked, but only so much you can do at home.
 
Warm-up - int/ext rotations; 2x3min Bas Thai rounds, every other combo


OHS
45x5
65x5
85x5

FS
135x6
185x5

Squat
210x5
227x3
241x3
255x12

145x20


Some stretches.


That's it for today. Gonna push bench and assistance to tomorrow. Got started later than I intended, which means my stims are wearing off. Also, not getting quite enough sleep is sapping my work capacity, apparently.
 
Jack - I now have a list of new songs to look up and purchase... Have you listened to Ran Lambert's new cd yet? It's somewhere between her indie CD and Kerosene on the overall level of rowdyness (no "Gunpowder & Lead" or "Crazy Ex GF" ish songs), but it's definitely worth a listen to. "Time To Get A Gun" is a very win song.

I find her attractive, but have a hard time listening to her music. I listen to very few female artists. Ashton Shepard is probably the only one that has came out recently that I do enjoy listening to from time to time. I'll check it out though and see what I think.
 
Arm movement for light warm-up


Bench (paused)
45x10
95x10
135x5
165x5
190x3
205x3 (TNG)
215x9 (TNG, + wrist wraps)


DB BORs
100x12
100x10
 
Warm-up - int/ext shoulder rotations, 20 BW squats, 2x3 min Bas Thai boxing, every other combo


ZDL
135x5
185x5
210x5
227x3
241x3
255x8 (Was hoping for 10, but I'll blame it on too much coffee every morning).


OHP
45x10
95x5
127x3
135x3
142x11


Rope Pull-ups, follow by 20lb med ball slams
x9; x6
x9; x6
x8; x6


Ring push-ups (feet elevated, paused)
x10
x10
+25x7


2x2 min Bas thai rounds, every other combo

Stretches.
 
Warm-up - int/ext shoulder rotations, 2x3 min Bas Thai rounds (about every other combo, trying to work my kicks a little more)


OHS
45x8
85x8

FS
135x5
185x5 (+10 mid-level front kicks, alternating legs)

BS
213x5 (+10 mid-level front kicks, alternating legs)
241x3 (+10 mid-level front kicks, alternating legs)
270x8 (+belt, +10 mid-high front kicks, alternating legs)

150x20

Collapse + breathe. Drink glass of milk.


Bench (paused)
45x10
95x8
135x5
165x5 (+3 clapping push-ups)
180x5 (+3 clapping push-ups)
205x3 (+3 clapping push-ups)
227x8 (TNG, +3 clapping push-ups) (calculated 1rm +6lbs)


Stretches


Wanted to do some Kroc Rows and Ring push-ups, or at least some more bag work, but I'm running out of gas, and apparently I ripped some more skin loose on my left big toe when I was doing bag work to warm up and didn't notice it until into clapping push ups. Also, I need to eat and start getting ready for bed. Maybe tomorrow if cutting, loading, and unloading firewood after work doesn't take it all out of me.
 
5/3/1 - Week 7, Day 2


Warm-up - Int/Ext shoulder rotations, 2x3 min Bas Thai rounds, every other combo


ZDL
135x8
165x7
195x5 (+10 front push kicks)
213x5 (+10 front push kicks)
241x3 (+10 front push kicks)
270x5 (reset between each rep, +10 front push kicks)

I'll blame the same number as a month ago on my final set on doing all that wood chopping yesterday, as well as adding in another warm-up set and the front kicks.


SOHP
45x10
95x8
117x5
135x3
150x9 +1 PP


Rope Pull-ups
x8
x6


Tabata punching


Slightly abbreviated stretching
 
5/3/1 - Wave 2, Deload/DE week, day 1

Warm-Up - Int/Ext rotations, 2x3 min Bas Thai rounds (every other combo, more knees than kicks due to sore shins)


OHS
45x8
65x8
85x8

FS
135x8 (+10 spinning side kicks)
160x5 (+10 side kicks)

Squat (paused)
170x5 (+10 front kicks)
185x5 (+10 side kicks)
200x5 (+10 front kicks)

155x20

Did not collapse after this. And my arms hurt worse than my legs... Obviously used to doing the 20 reppers after heavier work sets; I'm sure that has some to do with it. Weird with the arms, though. I wasn't pulling down on the bar. Felt like my right arm started to fall asleep, then my left started to hurt. Helped when I widened my grip on the bar. Maybe I normally use a grip that slightly reduces blood flow; unnoticed on most sets, but takes some effect around rep 15...


Bench (pause)
45x10
95x10 (+3 clapping push-ups)
125x8 (+3 clapping push-ups)
145x5 (+3 clapping push-ups)
157x5 (+3 clapping push-ups)
167x5 (+3 clapping push-ups)


DB BORs
100x20
100x15


Ring Push-ups
x10
x8


Tried to do Tabata punching, but gassed out completely after 2 rounds. Did a 3 min round of Bas All-Around Fighting, every other combo.

Stretches.
 
Thursday - 4 hours digging a hole to get to a broken drain tile at work. Includes high-pulling 5 gallon buckets of rock and dirt to head height.



Friday - hand tamping a ~4'x5' hole and mini-excavator tracks.



Today - Deload week, session 2
Warm-up - int/ext rotations, 2x3 min Bas Thai rounds, every other combo


ZDL
135x8
155x8
170x5 (+10 front kicks)
185x5 (+10 front kicks)
200x5 (+10 round kicks)


OHP
45x15
65x10
85x8
97x5 (+4 clapping push-ups)
105x5 (+4 clapping push-ups)
110x5 (+4 clapping push-ups)


Rope Pull-ups + 20lb med ball slams
x8 /x6
x8 /x6
x8 /x6


3x3 min Bas Thai rounds, pretty much every combo, more knees than kicks, though


Ring push-ups
x10
+25x8 (mid back. meant to put the plate on my upper back, but it slid down)
x10
+45x5 (plate decreased ROM; couldn't go as deep because my upper arms hit the plate)


Bridges
Stretches
 
5/3/1 Wave 3, session 1


Warm-up - int/ext rotations, 2x3 min Bas Thai rounds (~every other combo; had to stop at the round break to super glue a callus back onto my toe... drug it on the floor a bit after kicks)


OHS
45x5
75x5
95x5

FS
135x5
185x5

BS
210x5
225x5
240x5
255x10

160x20


Bench (paused)
45x5
95x5
135x5
165x5
185x5
192x5 (forgot a nickel on the right side)
207x10 (TNG)


DB BOR
100x20
100x20


PVC Deadlift (timed hold)
45x10 count
55x10 count
65x10 count
75x10 count (2nd attempt. got about 2 inches up before it started to slip the first time. set it down and tried again)


Stretches
 
Thanks, Modena. Still feels kinda crappy, knowing I was doing more back in May, but too much time off will take some strength, and especially strength endurance.

GW - Only on the last set of each main lift and on assistance. I'm doing 5/3/1, and you're supposed to have 3 work sets, and in the last set, you get as many reps as you can. Wendler also recommends Kroc Rows (high rep DB rows) to counteract bench and as DL assistance for lockout. I figure, especially since I'm doing Zercher DLs as a main lift, I'd give the high rep rows a try for awhile.
 
5/3/1 - 3.2

Warm-up - 2x3 min Bas Thai rounds (a little more than every other combo), int/ext rotations


ZDL
135x8
185x6
210x5
225x5
240x5
255x7 (reset between each rep)

SOHP
45x20
85x10
115x5 (was supposed to be 105)
132x5 (was supposed to be 122)
130x5
137x11 (TNG)

Messed up my bar bath on two sets.


Rope Pull-ups + 20lb med ball slams
x10 / x6
+30x5 / x5
x10 / x6
+50x5 / x6 (last couple pull-ups were probably a hair short at the top)


Ring Push-ups
x12 (TNG)
x11 (paused)


Some technique kicking on the bag.
Bridges
Stretches
 
Warm-up - int/ext shoulder rotations, 2x3 min Bas Thai rounds (> every other combo)


OHS
45x8
75x8
105x5

FS
135x5
185x3
205x3

Squat
225x3
240x3
255x3
270x8 (+belt)

165x20


Bench (paused)
45x20
95x10
135x8
160x5
180x3
197x3
210x3
220x10 (TNG)


Bridges
Stretches
 
*numbers may be slightly off of actual numbers due to accidentally refreshing the page before submitting the post, shortly before the end of my workout


Warm-up - Int/Ext shoulder rotations, 2x3 min Bas Thai rounds (a little less than every combo)


ZDL
135x8
185x5
225x3
240x3
255x3
270x8


SOHP
45x20
95x10
120x3
139x3 (messed up bar math; supposed to be 129)
137x3
145x9 (IIRC)


Pull-ups / 20lb med ball slams
x8 / x8
+30x4 / x4
+50x4 / x4
+70x3 / x3 (last pull up rep ROM was a little short)


Ring Push-ups
x10
x10
x10


DB BOR (with 1 mexican wrap around the handle for added thickness)
100x15
120x8


Some technique work on the heavy bag
1x4min round Tabata punching (mostly straight shots)


Bridges
Stretches
 
Warm-up - int/ext rotations, 2x3 min Bas Thai rounds (not quite every combo)


OHS
65x8
115x5

FS
145x5
175x5

BS
200x5
225x5 (+10 push kicks per leg)
255x3 (+10 push kicks per leg)
285x5, lost 6 in the hole (+5 push kicks per leg)

170x20


Bench (paused)
95x8
120x5
155x5
185x5
210x3
235x6 (TNG)


Very likely that I gotta get up early to clean snow off sidewalks in the morning, so that's it for tonight.
 
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