cesimpson

It snowed ‘cats and dogs’ here last night. Started yesterday afternoon and continued on throughout most of the night. Some parts were left with 11 inches of snow. I’d say we got around 6 inches or so.

The gym population this morning was the lady at the front desk, me, Marathoner, and an old guy who came in as we were leaving. There might have been another 2 or 3 in the treadmill room.

As I wrote about the other day, I went and reread Pavel’s thoughts on periodization and have begun implementing those ideas on a 6 week cycle.

Today was light.

Warm Up

Pull ups and Overhead Squats

Deadlifts

5x @ 240#

5x @ 225#

Really focused on technique and speed off the floor.

Clean & Press

5x @ 105#

5x @ 95#

I’m still wondering if putting my dl and my c&p on the same progression is a great idea. I’m going to give it a try and see, but keeping a very open (and slightly skeptical) mind about the whole thing.

That didn’t seem like nearly enough work for the getting up early, shoveling snow, scraping ice, etc. at 5 AM.

1-6 Ladders with Marathoner

Pull Ups @ BW

Dips @ BW+30#

Farmer’s Carry Step Ups on to 14″ box, at 2x 60# DBs

The rules of the Step Ups were simple. Hold on to the dbs the entire time. We faced each other with the box between us. I step up once. Marathoner steps up once. Me twice. Him twice. Etc. to six.

This ladder was conceived as a grip exercise. This ladder performs as advertised.

I have never done something like this before, so I just took a guess at 60# dumbbells. I was close. I made it until Marathoner was in his set of five before the first dumbbell fell out of my left hand. Gave my hands about 10-15 seconds rest and picked them back up for the rounds of 6.

While my forearms aren’t necessarily sore, they are still fatigued now.