Buffalo Training Log

[groundskeeperwillie]

I just overdid it yesterday

Your zest for training does you proud Bflo, I'm at the opposite end of the scale at the mo'!


gkw

[bkklift]

Onwards and upwards, now to kick ass on the next workout!

[helm]

Holy shit, was the pull of gravity strong in the Squat Rack today.

sometimes I wish Newton was never born, gravity can be really annoying

E8 5x6 - great stuff! I bet it was harder that doing 6/5/4/3/2/1, or at least comparable, with the lower weight?

[mackanno]

I'd love to see your niece do 1/3 of your WOs, !

[Buffalo150]

10/27/09

5/3/1 4th Cycle

Press Day (2nd week)

Press:
45 lbs 2x5
85 lbs 1x5
100 lbs w/s 1x3
115 lbs w/s 1x3
130 lbs w/s 1x3
Wasn't really ready on the last set and got light headed after two reps...I thought I had four in me so I tried again.
130 lbs w/s 1x3
Damn, it was so close...

Assistance Work:
Press - 100 lbs 10 / 10 / 8 / 8 / 4 for the 40

Neutral Grip Pull-Ups/Chin-Ups - BW 10 / 10 / 8 / 8 / 4 for the 40
I thought these would be easier than Pull-Ups...Guess not.

-Bflo

[Buffalo150]

10/28/09

5/3/1 4th Cycle

Deadlift Day (2nd week)

DL:
135 lbs 2x5
225 lbs 1x5
265 lbs w/s 1x3
295 lbs w/s 1x3
335 lbs w/s 1x7
A little off the top marks of the last few sessions. I theorize that I'm in a phase of 2 steps forward, one step back on my leg work. I'm inclined to say that just about 4 months ago I maxed out on my last program (which really crushed me physically) and I took a step backwards. The last cycle of 5/3/1 pushed out some big numbers (for me, that is) and perhaps my body is regrouping this cycle.

Assistance Work:

Deficit DL - 265 lbs 5x8

...and that's that, I'm spent.

HRH heads off to NYC Friday for the NYC Marathon. She's tapered nicely and her head's in a good place, I wouldn't be surprised if she turns in a 3:45...Then she can come back and kick some ass under the iron.

- Bflo

[atypical1]

Good work! I know what you mean about taking a step back after a really productive cycle and it's just something that we have to accept I think.

Good luck to HRH on the marathon!

james

[holvoetn]

One step back and two steps forward is at the long run always better then forward forward forward ...

I second the wishes for HRH

[KIB]

You are going to need recovery time after a huge summer like you just had, Bflo.
Good luck to HRH in NYC.

[mackanno]

Arghhh!, is that dreaded phase we all encounter. All is going great and then things go a bit sideways. Just take your time and soon enough you will get through.
Good luck to HRH on the run!

[Buffalo150]

10/30/09

5/3/1 4th Cycle

Bench Day (2nd week)

Bench:
45 lbs 2x5
95 lbs 1x5
115 lbs 1x5
135 lbs 1x5
140 lbs w/s 1x3
160 lbs w/s 1x3
180 lbs w/s 1x5
As Mack stated...things are a bit sideways at the moment, neither good nor bad.

Assistance Work:
Floor Press - 140 lbs 8x5
Not much to say, these are hard on the last rep.

Croc Rows - 1x10 @ 45 lbs / 55 lbs / 60 lbs / 65 lbs
65 lbs was harder than I expected

Dips - 1x10 @ BW / +10 lbs / +15 lbs / +20 lbs

Pull-Ups - 8x5 @ BW
I was gassed by this time

...and I'm done...in 1:15.

-Bflo

[adamr]

That's another huge workout! You just keep on punching them out! Nice work!

[holvoetn]

Nice WO.

Do you like the Crocs ?
I bet you will feel those tomorrow

[mackanno]

That's the spirit! BP was a good bunch, as for the crocs, they will make a nice pair of boots. . .

[atypical1]

Great job as usual Bflo!

Oh, they are Kroc rows and not Croc rows. They are named after Matt Kroczaleski (luckily we can use the shortened version of his name!).

james