Hammerlog

[Mjolnir]

Thursday evening. No mobility work to speak of, but I did perform a warmup row 500m in 1:53 with descending splits.

Press: 45x10, 65x5, 95x3, 122.5x5x3

Deadlift: 135x3, 225x2, 345x5

[Mjolnir]

Saturday afternoon. Had a good nap, got up, did my mobility work, and hit the gym where I rowed 500m in 1:57 (descending splits) as a warmup.

Bench: 45x10, 95x5, 135x3, 160x5x2, x13 - rep PR

Squat: 45x5, 95x4, 135x3, 185x2, 220x5x3

V-handle pulldowns: 13x6, 12x8

GHR: BWx5x3

Fully intended to do some swim sprints as a finisher, only to find out the pool was closed for a lifeguard instructional course. Oh well.

[Mjolnir]

Monday evening. Skipped mobility and rowing warmup before the workout. Wishing I had made the time, but I ran out of runway. Did find some time later to do a little mobilization work though, so it wasn't a complete loss.

Press: 45x8, 65x4, 85x3, 105x2, 125x1 - my right shoulder has been sharply hurting recently, which today made this feel heavy as hell, so I decided on the spot to do a major reset.

Press: 95x5x2, x12 - rep PR

Squat: 45x8, 95x5, 135x3, 225x5x1, x11 - rep PR

V-handle pulldowns: 13x6, 12x9

Swimming: 3x100m (2:00, 1:56, 2:00), 3x50m (1:00, 0:52, 0:56)

[Mjolnir]

Tuesday afternoon. Effective mobility work. Took my time with it and really worked out the kinks.

Burpees: 3 sets of 10 in 30 seconds, with 0:30 rest between rounds 1&2 and 1min rest before rd 3

Also did 1 pushup ladder today (and yesterday). Trying to get back to layering in my FM work.

Tuesday night swimming: 1x200m (4:12), 4x50m (0:56, 0:50, 0:49, 0:46). Improvement via practice. Go figure!

[Mjolnir]

Wednesday. Long day today, started real early, and had to travel a lot by car to visit a client. Made 2 separate trips to the gym and 1 trip to the dojo.

First trip was purely to do bench. Did row 500m in 1:57 to get warm.

Bench: 45x10, 135x4, 165x5x2, x10

V-handle pulldowns. 13x6, 12x6. Fatigue already showing.

Tough judo session from 6-7:30pm which kicked my butt and left me drained. I grabbed some dinner and decided to deadlift despite the fatigue. This was around 9pm.

Deadlift: 135x3, 225x2, 295x1 (grip already wanting to fail), 350 fail. Might not reset next week. I want to try lifting all prior to judo and see how that goes.

Also of minor note: did 1 pushup ladder early a.m. Also did more pushups and a shit-ton of bodyweight stuff they make you do during the judo warmup.

[Mjolnir]

Thursday. Complete rest day. No pushups, no burpees, no nothing. Just a little stretching and contrast baths (hot spa to cold pool and back, over and over). Feeling good.

[Mjolnir]

Friday night. A little mobility but no rowing. Got into the gym late and didn't eat a lot today (although what I did eat was quality).

Press: 45x10, 70x5, 97.5x5x2, x11 - rep PR

Squat: 45x5, 97.5x4, 165x3, 230x5x3

V-handle pulldowns: 13x6, 12x8

Forgot to mention I've been squatting without a belt the last couple workouts. No biggie. Also today I squatted in my Skechers. Again, no biggie.

[Mjolnir]

Monday afternoon. No mobility today. Rowed 500m in 1:50 with descending splits to get warm.

Front squats: 45x10, 95x5, 135x5x2, x14 - rep PR

Pressing will have to wait til tomorrow.

[Mjolnir]

Tuesday night. A little mobility, not much.

Incline bench: 45x10,75x5, 125x5x2x10 - rep PR

Rowed 1000m in 4:01 at 18 spm.

V-handle pulldowns: 12x8, 11x10

[Mjolnir]

Thursday evening. Quick little session at the gym. A bit of mobility and a 500m row in 1:49 with descending splits.

Press: 45x10, 75x5, 100x11