I Didn’t Do Shit!

I got to the gym, sans my team and with nothing to do really. So nothing is what I did!

random box jump shenannergans – I cracked my knee with a dumbbell and stopped those.

Full snatch 135x2x1

deadlift 315 x a lot, 405x a couple singles, 425×1, 455×1, 5 I wanted to go for ten here, but I took so long screwing around I just didn’t feel amped up or it by time I got around to it. Still not bad for a back off week I guess.

random shit with log

pullups (pronated) – bwx6-8×3 I don’t really know how many sets I did, but it was a lot and I paused every rep at the bottom for several seconds. I pretty much do all my pullups in the old-school Marine Corps dead hand fashion but I did an extra long pause for these.

I Didn’t Do Shit!

Belated Updating

I don’t remember what I did Monday, as I was without partner until tonight this week. I hit a single in the deadlift at 495 and called it a night.

Tuesday I worked up to 315×3 close grip.

Tonight I worked up to 455 in the paralell box squat out of the mono and missed 475. Then we did farmer’s walk and I worked up to a single pick with 710 where I could only take a couple steps.

Belated Updating

I Can Squat… A Little!

Tonight was uneventful. When I am not eating well, ie eating shit, I might as well, ot paraphrase Poliquin, go on welfare because I can’t get anything done.

30″ box jump: 20×3, 30×3

clean: 185×5, 205×3, 225×2 These sucked.

free squat: 315×5, 365×5, 405×1, 425×2

ssb calves: one plate x 2×10

one arm one leg pressdown abs: stack x 2×10

reverse preacher curl: 75×5, 95×5

Lot’s of stretching and what-not. I can’t wait to hit it hard next week, then do reps the week after and get back on track!

I Can Squat… A Little!

ConorAttack! Supports Polar Bears

I would like to take a moment and officially voice support for the polar bear. I encourage everyone to do what they can for our carnivorous circumarctic ursine comrades. Personally, I don’t want to have to explain to my kids someday that there used to be a really badass, sweet looking 1,500 pound animal that used to be alive except dad like to gun it around town in his truck so now they’re all gone.

Every other cool animal is extinct (saber-tooth cat, dinosaurs, wooly mammoth, that giant north american sloth thing, sasquatch), let’s save this one.

ConorAttack! Supports Polar Bears

Craptastic Pressing

This was just another punch-the-clock session. I know I’ve mentioned this before, but Dan John wrote an article that said something like out of every five sessions, one will be awesome, one will suck and three will be just average. This was one of the latter.

warmup – Cressey foam roll sequence with  PVC pipe and movements from DeFranco’s Agile Eight plus I hella rolled my feets on the tennis ball. I remembered to add a couple things I’ve noticed I personally have a problem with; stretched my femoral external rotators (put femurs into internal rotation) and did the sleeper stretch.

rack jerk: 135×3 (press, stocking feet), 185×3, 205×3, 225×3, 245×3, 255×1, slow pressed it out but got it. I think 245×3 was a rep PR, but I haven’t looked back through previous editions of Conor Attack!

bench press: 135×3, 185×3, 225×3, 275×3, 295×5, 315×3

4-board press: 315×4, 315×5 (wrist wraps)

dumbbell incline (one pin higher incline than last week): 85’sx3x10 superset with:

machine row: 90×10, 115×10, 140×10

ez bar extensions: 95x3x10 superset with:

ez bar curl: 105×10, 145×3, 115×10

incline GHR sidebend: 35x2x10

YTWL: green bands, two sets of 5

green band hammer curls and pressdowns, just did a ton of reps

I stetched my bis, shoulders lats and triceps. When I went home I had my normal proprietary Attack!-Shake and layed on my pvc pipe while I typed this out. I also chilled the apartment a little bit, put on some ambient music and lit a scented candle. I’m not quite up to using meditation cd’s and electrostim like Eric Talmant, but I’m working my way up.

Craptastic Pressing

Rep Deadlift PR?

I think I hit a rep deadlift PR tonight, confirmed by a quick look through my old logs.

box jump 30″: 10×3, 15x2x3, 20×3 I made another box when I went home, so this was 6 or 7 inches higher than I have been doing. Kyle jumped over the entire stack of boxes, because he is a frog.

hang snatch: 135×3, 155×3, 165×3, 175xnone I might have done an extra set or something in there. Felt good, especially at the lower weight.

conventional deadlift with deficit from plywood board: 315×1, 405×5, 455×5, 475×5 This is what I think was a rep PR. I also didn’t wear a belt.

reverse grip bench: 225×10, 245×10, 255×8

rack pull/shrug: 225×10, 275×10, 325×10

chinup: bwx1,2,3,1,2,3,1,2,3 These sucked tonight. I felt really heavy and weak.

GHR: bwx5, 35×5

face pull: 7×25

neck harness: 40×25 neck flexion, 10 pounds x 30 seconds x 2

prestretcher crunches: bwx15, 25×10, 35×10

I did all my normal warmup stuff, tennis ball on the feet and a bunch of pvc rolling and what-not. I forgot to do the DeFranco warmup movements. I did a little stretching and rolling at the end too. No big…

Rep Deadlift PR?