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  1. #31
    Join Date
    Jan 2011
    Posts
    337
    Friday 21 February 2020
    HDL 3251,1,1
    Dips BW+10012,12,12
    Pulldowns 180*5,5,5
    Pushups 125
    BB Row 135x10
    CoC Trainer 5,5; #1 5,5

  2. #32
    Join Date
    Jan 2011
    Posts
    337
    Saturday 22 February 2020
    Kevlar: 15 rounds in 32 minutes*
    CoC Trainer 5,5; #15,5,5
    * Time wasn't great, but recovery seemed to be a little quicker than previous workouts, so hopefully my wind is getting a bit better.
    * Dip reps on my heavy workouts aren't progressing like I had hoped. I may change my other two workouts to a Heavy and Medium for dips and HDLs.


  3. #33
    Join Date
    Jan 2011
    Posts
    337
    Sunday 23 February 2020
    Tabata sprints @ 8 mph
    Core work
    - And that's all I had time for tonight.

  4. #34
    Join Date
    Jan 2011
    Posts
    337
    Thursday 27 February 2020
    Squat 1355, 1404, 1453, 1502, 1551
    Push press 955, 1004, 1053, 1102, 1151
    DB snatch 402, 2, 2, 2, 2
    Dips BW+10010,10,10
    Pulldown 1405,5,5
    Pushup 125
    BB row 13510

  5. #35
    Join Date
    Jan 2011
    Posts
    337
    Quote Originally Posted by prestojo View Post
    Thursday 27 February 2020
    Squat 1355, 1404, 1453, 1502, 1551
    Push press 955, 1004, 1053, 1102, 1151
    DB snatch 402, 2, 2, 2, 2
    Dips BW+10010,10,10
    Pulldown 1405,5,5
    Pushup 125
    BB row 13510
    Felt like changing things up a bit, so I'm going back to an old routine that I used several years ago when I first got my dips up to BW+100, but back then it was just for 3x3. I was also throwing back then, and enjoyed the workouts.

    Basis will be squats, push presses, and DB snatches to start the first and last workouts of the week, I'll cycle some heavy and medium dips and pulldowns on those days, and keep my volume workout in the middle of my week. Not sure how this will fit on nights when time is tight, but I'll see how it goes.

    I was a bit disappointed in the push presses, as they were a bit harder than I thought they would be. I'd like to push these back up to BW, Dips and push presses are my favorite exercises, so I'll see how this works out.

    Haven't done DB snatches in years, so they were a fun change. Not sure how they'll progress moving forward but we'll see. I may decide to sub BB rows or some other pull in there that would follow my 5 to 1 rep scheme.

    Also going back to low bar squats after not doing them for several years. Squats themselves felt pretty good, but my shoulders didn't particularly like them. Shoulders should loosen up some as I do them. I'll give it a few weeks to see how they respond.

    If time is tight, I may just sacrifice some weight and reduce my rest periods-it would help my conditioning, anyway, or drop an exercise or two from the end. The focus will be the first 3 movements, plus the heavier of the two exercises that follow.

  6. #36
    Join Date
    Jan 2011
    Posts
    337
    Friday 28 February 2020
    Tabata sprints @ 8mph
    Core work
    -No time for anything else tonight.

  7. #37
    Join Date
    Jan 2011
    Posts
    337
    Saturday 29 February 2020
    Kevlar: 15 rounds in 32 minutes
    CoC Trainer 5,5; #15,5,5
    -Time wasn't great, but felt OK overall

  8. #38
    Join Date
    Jan 2011
    Posts
    337
    Quote Originally Posted by prestojo View Post
    Thursday 27 February 2020
    Squat 1355, 1404, 1453, 1502, 1551
    Push press 955, 1004, 1053, 1102, 1151
    DB snatch 402, 2, 2, 2, 2
    Dips BW+10010,10,10
    Pulldown 1405,5,5
    Pushup 125
    BB row 13510
    Thinking of swapping out the DB snatches for something else. I enjoy the exercise, but they were more appropriate when I was throwing. I may swap this out with a different pull, maybe BB rows or seated rows.

  9. #39
    Join Date
    Jan 2011
    Posts
    337
    Sunday 1 March 2020
    Tabata sprints @ 8mph
    Core work

  10. #40
    Join Date
    Jan 2011
    Posts
    337
    Monday 2 March 2020
    Squat 140x5, 145x4, 150x3, 155x2, 160x1
    Push Press 100x5, 105x4, 110x3, 115x2, 120x1
    DB snatch 45x2, 2, 2, 2, 2
    Pulldowns 180x 5, 5, 5
    Dips BW+50 x 15, 15, 14
    Push ups 1x25
    BB Rows 135x10
    CoC Trainer x 5, 5; #1 x 5, 5, 5
    -Dips felt much lighter than expected (I thought I had the wrong dumbbell at first) until around rep 11-12, then they got real heavy, real fast
    -Squats felt better, wide stance feels better on my knees, and shoulders are adjusting to the lower bar placement

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