Adarq.org

Morning-

did the wod 12.5 and made it to round 18

 it wasnt that it was super hard, just my back and shoulders were already worn out from previous workouts so i felt the burn pretty quick

did some walking twists with a 45 and went to the hardware store to pick up a 4ft pvc pipe.  My old foam roller is soft and doesnt do anything really anymore so i just tried the pvc out and having it on my upper ass/lower back for about 30 seconds got rid of the pain.


gonna go buy some epsom salt, a actually timer so idont have to keep checking my phone for how much time i have left in the circuits, and someother shizz


todays workout is "chest"

idk same as what i posted earlier i guess

Back day

deadlift-275
2 handed db rows-70s

5 reps each on the minute every minute for 5 minutes

-my lower back and upper ass was fucked on my right side, i think my hips are just way off and i need to start stretching a lot more

lat pulldown(supinated grip) to work more biceps- 130x3x10

thrusters-75lbs
pull ups

21-15-9

heavy snatches...well heavy isnt the right word

I only worked up to 175 and it was a half snatch half push press and when summer hits or it gets a bit warmer out ill be able to do more shit outside


that was about it, Im going to buy a shitty golds gym belt just to wear throughout the workout since theres a lot of hip n lower back involvement and do the p90x yoga dvd

tomorrow mornings WODS

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

so far from all the oly lifts and high pulls, even at the low intensity high volume my trapz are diesel right now

and maybe ill figure out another wod to do

Thursday

Thursday looks the same,

for the first circuit my speeds on the treadmill were(before i forget so i can look it up to go faster than last time)

round 1- 7mph
round 2- 7mph
round 3-4 7.5mph
round 5- 8mph


so what I am looking for this time is

round 1-2-7.5mph
round 3-4-8mph
round 5- 8.5 or 9mph

hoping this might get me into the 15 minute mark


other then that its business as usual and I hope to get down to 262 this week if possible, but ill be happy with 263-4

Tuesday

Deadlift week for "back"

this is gonna suck

on the minute every minute for 5 minutes

deadlift- 275x5
Heavy DB row(2 handed)- im guessing 70s or 80sx5

then fran, grace and machine work

yeah i dont go balls out on those, somewhat slow and controlled, plus ive been doing a lot of mobility work before the workouts and a good warm up, so far no problems.  And for my size I think  I am in pretty good shape, Ive been out performing everyone i workout with and i outweigh them by 15-90lbs

todays weight-(after burger king)....well they have the mix and match for 5 dollars, couldnt resist.

266lbs

this morning I worked on cleans, I watched a video of i think they call him coach burgener or something, anyway he made it clear that im doing basically retarded high pulls, worked on form for a bit and decided to go heavy.

worked up to 230-new PR, pretty good considering that I am sore all over and i didnt have anything to eat before the workout, so ill see how good i am next week, hopefully 240 or so.

went again tonight even though ive been doing 3 rest days and did this

10 mins on the minute

12 pull ups
8 push ups
4 front squats-135lbs


being 16lbs heavier than when I was at my old gym, I am starting to look like when i was in the 250s already

Shoulders

Standing DB OH strict press- 65x10-75x5-90x2
side raises- 25x10-35x2x10
bent over rear delt raise- 25x3x10
Shrugs-315x10-405x10-500x10
cleans-135x2-165x2-185x1-205x1-225x1

Circuit- all done with 95lbs
Reps- 21-15-9

Push press
high pulls
power curls

weight- idki didnt check but im guessing pretty low, i feel lighter than 268