Cardiac

AM

Airdyne | 20 min

Squat & Bench

Monday, October 13, 2014
5/3/1/Karwoski 
Week 4

Squats
Bar x 5,5 | 95x5 | 135x5 | 185x5 | 225x5 | 275x5 | 315x3 | 365x3 | 400x1 (#$*&^%@*!)
On the 400 I had a hamstring "twinge". From past experience I know not to proceed and to just start the ibuprofen and ice - which I did. After 20 minutes of ice...

Bench
bar x 8 | 95x5 | 135x5 | 185x5 | 225x5 | 260x3
295x11.75 (needed 12 but couldn't lock it out)

More icing.

Deads and Press

Thursday, October 16, 2014
5/3/1/Karwoski
Week 4 (77.5% x 8+)

10 min Airdyne and some stretching.

Did this session in my garage. 

Deads 
Worked to 460x8 (capped)

Press
Worked to 175x8 (needed 12)

Mobility

Yoga | Low Back/Hips

Conditioning

Saturday, October 11, 2014

Prowler x 6 trips

Squats

Senior Members

Join Date

Apr 2013

Location

Newport, Oregon

Posts

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Thursday, October 9, 2014
5/3/1/Karwoski
Week Three (8's rx only)

Agile 8

Deads
5x135,225,275,315,385
435x8 (RX)

Press
5xbar, 95,135,155
170x8 (RX)

Back Raise
10

Week 3 complete. Next week is the last week of 8's and it's going to be a tough one - I can't wait!

Cardiac

Airdyne | 20 min

Bench

Wednesday, October 8, 2014
5/3/1/Karwoski
Week Three (8's rx only)

Bench
Worked to 285x8

Bench and leave.

Squats

Monday, October 6, 2014
5/3/1/Karwoski
Week Three (8's rx only)

Agile 8
Simple 6

Squats
bar x 5, 5 | 135x5 | 185 x 5 | 225x5 | 275x5 | 315x5 | 365x3
425x8

Decline Abs
10,10

Chest Supported Rows
10,10,10

Thank goodness for rx only this week. Next week's 8+ is going to be awesome! The following 4 weeks after that is 5+ and that's when I'll add my belt back in. Everything through next week is sans belt in keeping with Karwoski tradition of not adding a belt until he got to the 5's.

Yoga

Yoga | Low Back

Deads & Press

Thursday, October 2, 2014
5/3/1/Karwoski
Week 2

Agile 8
Simple 6

Deads
135,225,315,365 x 5
420x10 (capped)

Press
Worked to 165x10 (needed 14)

Back Raise
10,10

Week 2 complete.


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Bench

Wednesday, October 1, 2014
5/3/1/Karwoski
Week 2

Agile 8
Simple 6

Bench
Worked to 275x13 (PR)

EZ Curls
60x20 | 80x15 | 100x10

Pull Downs
3 set of 10

Press Downs
3 sets of 10