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Thread: Clarks 2016 Log

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    Default Clarks 2016 Log

    Well, off to another start after several resets. Things have calmed down and a routine is setting in. Starting our workouts on Jan. 25th as soon as I get back from field work. Going with Strong Lifts 5x5. My wife and I will be working out together in our garage gym. Off days will have Yoga and some trail running.

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    Ok. Starting weight 211 lbs.

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    MONDAY 25TH JANUARY - Week 1 Day 1

    Squat
    45lb x 5 x 2
    95lb x 5
    115lb x 5 x 5

    Bench
    45lb x 5 x 2
    80lb x 5
    95 x 5 x 5

    Barbell Row
    45lb x 5 x 2
    65 lb x 5 x 5

    Good morning
    45lb x 5
    65lb x 8 x 3

    WIFE

    MONDAY 25TH JANUARY - Week 1 Day 1

    Squat
    45lb x 5 x 2
    45lb x 5 x 5

    Bench
    45lb x 5 x 2
    45 x 5 x 5

    Barbell Row
    45lb x 5 x 2
    45 lb x 5 x 5

    Good morning
    45lb x 8 x 3

    NOTES: Training in fasted state. We each consume 1 scoop of Cellucor C4, and 1 scoop of Cellucor Alpha Amino about 15-20 minutes before warming up. We warmup for about 5-10 minutes, then workout. during workout we drink water with another scoop of Alpha Amino.

    Post workout we each have a 16 oz smoothie using Kirkland signature Greek Yogurt and a scoop of Cellucor Protein powder along with a variety of fruits and almond milk. Then we each have either panacakes, or oatmeal.

    Once I get my bench we will likely switch from Barbell rows to dumbbell rows. I have always liked the Dumbbell rows better for some reason.

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    Some soreness in the hammy's this morning.

    35 minute yoga, and easy 3 mile jog (not trail, just plain old flat city jog).

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    Wednesday 27TH JANUARY - Week 1 Day 2

    Squat
    45lb x 5 x 2
    95lb x 5
    120lb x 5 x 5

    OHP
    45lb x 5 x 5

    DL
    45lb x 5 x 2
    65lb x 5 x 2
    135 lb x 1 x 5

    Reverse Pullups 3x5
    Calf raise 4x10

    WIFE

    Wednesday 27TH JANUARY - Week 1 Day 2


    Squat
    45lb x 5 x 2
    50lb x 5 x 5

    OHP
    45 x 5 x 5

    DL
    45lb x 5 x 3
    65 lb x 1 x 5

    Reverse Pullups 3x5
    Calf raise 4x10


    NOTES: Training in fasted state. We each consume 1 scoop of Cellucor C4, and 1 scoop of Cellucor Alpha Amino about 15-20 minutes before warming up. We warmup for about 5-10 minutes, then workout. during workout we drink water with another scoop of Alpha Amino.

    Post workout we each have a 16 oz smoothie using Kirkland signature Greek Yogurt and a scoop of Cellucor Protein powder along with a variety of fruits and almond milk. Today we had panacakes with a scoop of Protein powder.

    Likely too much starting weight for my wife for OHP. But we do not own a lighter bar. When the weight gets heavy on this lift, my back usually doesn't like it, so we might go to seated press.

    We like to throw in 1 or 2 auxillary lifts. Hopefulyl get some sort of lat machine soon, so we can mix in some lat pull downs and seated rows. Those are two of my favorites.

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    20 minute yoga session this morning. Jogged 3.6 mi at 11 mile pace (trail run)
    Last edited by clarktar; 01-29-2016 at 12:00 PM.

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    Friday 29TH JANUARY - Week 1 Day 3

    Squat
    45lb x 5 x 2
    125lb x 5 x 5

    Bench
    45lb x 5 x 2
    85lb x 5 x 5

    DB Row
    35lb x 5 x 5


    WIFE

    Friday 29TH JANUARY - Week 1 Day 3


    Squat
    45lb x 5 x 2
    55lb x 5 x 5

    Bench
    45 x 5 x 2
    50 x 5 x 5

    DB Row
    25lb x 5 x 5


    No additional lifts today. Both didn't sleep all to well, and we had company who was awake by the time we finished our Rows, so we held off on any extra stuff. Likely take the puppy for a short hike today, and maybe do a few ab exercises...

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    SUNDAY we went for a family hike. Sort of. My wife hiked 2 miles with Kiddo on her back and 2 without , I ran 3 miles, walked 1 solo, then met them and hiked out 2 miles with Kiddo on my back.

    Just a nice few hours outside together. Nice to break up a lazy weekend.

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    MONDAY 1st FEB - Week 2 Day 1

    Squat
    45lb x 5 x 2
    115lb x 2 x 5
    135lb x 5 x 5

    OHP
    45lb x 5 x 2
    50 lb x 5 x 5

    Deadlift
    45lb x 5
    145lb x 5

    WIFE

    MONDAY 1st FEB - Week 2 Day 1


    Squat
    45lb x 5 x 2
    65lb x 5 x 5

    OHP
    45lb x 5 x 2
    50 lb x 5 x 5

    Deadlift
    45lb x 5
    105lb x 5

    We both finished with 25 side bends on each side, and 30 medicine ball rotations. We both had to jump 10 lbs on the squat as we didnt have another 2.5 plate to only jump 5lbs. Picking one up today though. It as an okay workout. We just cranked it out. The Garage is not heated, and it got down to 29 degrees last night, I am thinking the garage was 32ish... it was cold in there. But the way we see it, in a month or so it wont be nearly that cold so we ain't spending the cash on adding a woodstove or any other form of heat.

    Would have like to do some more auxillary stuff. Maybe some other time.
    Last edited by clarktar; 02-01-2016 at 06:56 PM.

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    Nice 4 mile trail jog today, preceded by 20 minute yoga stretch session. Then in the evening we did a 10 minute yoga "ab intensive" drill. It was tough. I am sure I will feel it tomorrow morning.

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    Wednesday 3rd Feb. - Week 2 Day 2

    Squat
    45lb x 5 x 2
    95lb x 5
    135lb x 5 x 5

    BP
    45lb x 5 x 5
    90lb x 5 x 5

    DB Row
    35lb x 5 x 5


    DB Shrugs 35lbs x 3 x 8
    Good morning 75lb x 3 x 8

    WIFE

    Wednesday 3rd Feb. - Week 2 Day 2


    Squat
    45lb x 5 x 2
    65lb x 5 x 5

    BP
    45lb x 2 x 5
    55lb x 5 x 5

    DB Row
    25lb x 5 x 5


    DB Shrugs 20lbs x 3 x 8
    Good morning 75lb x 3 x 8

    Workout felt solid again. Little pressed for time so we really took small breaks, just long enough for the other person to get there set done. Both have head colds, but are exercising through it. Likely will do longer yoga session today, might skip the jog...

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    Friday 5th Feb. - Week 2 Day 3

    Squat
    45lb x 5 x 2
    140lb x 5 x 5


    OHP
    55lb x 5 x 5

    DL
    155 x 1 x 5


    DB Shrugs 35lbs x 3 x 8
    Good morning 75lb x 3 x 8

    WIFE

    Friday 5th Feb. - Week 2 Day 3


    Squat
    45lb x 5 x 2
    70lb x 5 x 5


    OHP
    55lb x 5 x 5

    DL
    110 x 1 x 5

    Both are still battling a head cold. Still workout felt strong. We added in

    45lb 3 x 8 Landmine Rows (wide grip flat bar). I am really liking landmine rows etc. We do not have a way to do lat pull downs or seated rows yet, so this landmine work really helps target the back. I wish there was more volume on the deadlift. Not sure why we only do 1 dead lift set. I rather do 3 or 5 sets, but oh well.

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    Nice progress you Guys! Keep it up!

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    Thanks peterk. Sometimes its a little annoying right now, with all the weight being so light, but I know it will be getting heavy soon enough! We actually did Mondays workout on Sunday, as I am leaving for field work until friday. When I get back I will do Wed. workout friday evening, then fridays on Saturday and be back on track

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    Sunday 7th Feb. - Week 3 Day 1

    Squat
    45lb x 5 x 2
    145lb x 5 x 5


    BP
    95lb x 5 x 5

    DB Row
    40 x 8 x 3


    DB Shrugs 35lbs x 3 x 8
    Good morning 75lb x 3 x 8

    WIFE

    Sunday 7th Feb. - Week 3 Day 1

    Squat
    45lb x 5 x 2
    75lb x 5 x 5


    BP
    60lb x 5 x 5

    DB Row
    20 x 8 x 3

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    Well we did that Sunday workout to cover Monday, then I had to leave for fieldwork. Back now, and we worked out this morning to cover Wed., and will workout tomorrow to cover Friday, then we will be back on schedule come Monday. 3 days straight, but luckily we are still early in the program so weight is not to much. Here is this mornings workout

    SATURDAY 13th FEB - Week 3 Day 2

    Squat
    45lb x 5 x 2
    150lb x 5 x 5

    OHP
    45lb x 5 x 2
    65 lb x 5 x 5

    Deadlift
    45lb x 5
    165lb x 5

    WIFE

    SATURDAY 13th FEB - Week 3 Day 2


    Squat
    45lb x 5 x 2
    80lb x 5 x 5

    OHP
    45lb x 5 x 1
    65 lb x 5 x 5

    Deadlift
    45lb x 5
    125lb x 5

    Overall feeling really good. My wife complained that she felt like she got weak and "chubby" from taking the week off. I laughed. But it is great to hear her really wanting to continue! So the overhead press is already to much for her. She gets the first two sets of 5, but then I am spotting and helping (just barely though). Should I drop her weight down, or wait for her to try OHP one more time? If I do need to drop the weight, how much? Its hard, as she had to start at 45lbs because that is how much the bar weights....not sure if we can sub a different lift for OHP that has her use dumbbells, as we have 10-60 lb dumbbells. Laying off any accessory lifts right now, as we are lifting 3 days straight to catch up.
    Last edited by clarktar; 02-16-2016 at 12:59 PM.

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    TUESDAY 16th Feb. - Week 3 Day 3

    Squat
    45lb x 5 x 1
    115 X 5 X 1
    135 X 5 X 1
    155lb x 5 x 5


    BP
    100lb x 5 x 5

    DB Row
    40 x 5 x 5

    Farmers carry 2 sets, 63 lb kettle on one side, 160 ft. per set. So 160 ft. carrying on one side, then another 160 ft. on the other side equals 1 set

    25 lb side bends 25 x 2 (25 on one side, 25 on the other is 1 set)

    Got behind with company visiting, and our daughter was sick, and now my wife is, so she did not get this workout in. This workout covers the one that should have been done last Friday. So, only need to make up mondays workout now. Who knows, I feel like the weight is light enough and I feel good, so maybe I will double up and get the final makeup workout done tonight.

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    WEDNESDAY 17th Feb. - Week 4 Day 1

    Squat
    45lb x 5 x 1
    65lb x 5 x 1
    160 lb x 5 x 5

    Seated OHP
    65lb x 5 x 5

    Deadlift
    185lbs x 5 x 5

    WIFE
    WEDNESDAY 17th Feb. - Week 3 Day 3

    Squat
    45lb x 5 x 1
    65lb x 5 x 1
    85lb x 5 x 5

    Bench
    65lb x 5 x 5

    DB ROW
    30 x 5 x 5

    Well we are still getting caught up. By this Saturday we should be caught back up, and on the same page. I decided to do 5 sets of Deadlifts instead of the 1 set of 5 as called for in the routine. Just felt like doing more, and my wife had to do more sets of DB rows. Feeling strong and am very happy with both of our progress. Once back on schedule we will work in some extra lifts, abs, yoga, and trail running like we were at the start. Feels good to be starting the 4th week. Look forward to week since when I am squatting 240+!

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    "Catching up" on missed workouts is not really necessary. Resume where you left off and stick with the program as written from there on. Programs work because of an accumulation of training sessions along with sufficient recovery between sessions over time.
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

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    Thanks for the tip cbroadd. I think we will catch up this time. We are only 1 day behind now, and the weight is still lite enough to workout consecutive days if needed. Appreciate the advice.

    Sent from my SM-G920V using Tapatalk

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    THURSDAY 18th Feb. - Week 4 Day 2

    Squat
    45lb x 5 x 2
    165 lb x 5 x 5

    Bench Press
    105lb x 5 x 5

    Barbell Row
    95lbs x 5 x 5

    WIFE
    THURSDAY 18th Feb. - Week 4 Day 1


    Squat
    45lb x 5 x 2
    90 lb x 5 x 5

    Seated OHP
    65lb x 5 x 5

    Deadlift
    135lbs x 5 x 5


    Decided to go with bent over Barbell Row today, just to mix it up and see how much I liked it. Went well. I feel like DB bent over row target the back muscles better, but maybe my form is not the best with the barbell version? Felt strong today, we got a full 7 hours of sleep! Probably been getting 3-4 broken hours of sleep the past few days due to our daughter having pink eye, ear infection, and a cold, plus the puppy has been crazy. We both woke up at 4am feeling energized! My wife is about maxed at the OHP. Generally rep 5 she barely can complete on all sets. Not sure what to do about that.

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    FRIDAY 18th Feb. - Week 4 Day 3

    Squat
    45lb x 5 x 2
    95 lb x 5 x 1
    170lb x 5 x 5

    OHP
    70lb x 5 x 5

    Dead Lift
    185lbs x 5 x 1

    WIFE
    FRIDAY 18th Feb. - Week 4 Day 2


    Squat
    45lb x 5 x 2
    65 lb x 5 x 1
    95lb x 5 x 5

    Bench Press
    45lb x 5 x 2
    70lb x 5 x 5

    Barbell Row
    70lbs x 5 x 5

    1 month in the books and we both feel great. Kim (my wife) is doing great with squats. She weights 135lbs, so we are getting close to her body weight. I can see it is starting to get heavy for her. We have been taking 90 sec. or less breaks between sets, so I am guessing soon she will start taking 2-3 minute breaks between sets.

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    MONDAY 22nd Feb. - Week 5 Day 1

    Squat
    45lb x 5 x 1
    65lb x 5 x 1
    100 lb x 5 x 2
    175lb x 5 x 5

    Bench
    45lb x 1 x 5
    75 x 1 x 5
    110lb x 5 x 5

    Row
    955lbs x 5 x 5

    WIFE
    MONDAY 22nd Feb. - Week 5 Day 1

    Squat
    45lb x 5 x 1
    65lb x 5 x 1
    105lb x 5 x 5

    Bench
    45lb x 2 x 5
    75lb x 5 x 5

    DB ROW
    75 x 5 x 5

    We mixed in 3 sets of 10 narrow grip bent over landmines. Squats are getting heavy for my wife. She is still hitting the reps, but I am having to coach her more to go lower, and I can see her knee is starting to want to move inwards..

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    THURSDAY 25th Feb. - Week 5 Day 2

    Squat
    45lb x 5 x 1
    95lb x 5 x 1
    180 x 5 x 5

    OHP
    45lb x 2 x 5
    75 x 5 x 5


    Deadlifts
    195 lbs x 1 x 5

    WIFE
    THURSDAY 25th Feb. - Week 5 Day 2

    Squat
    45lb x 5 x 2
    75lb x 5 x 2
    110lb x 5 x 5

    OHP
    45lb x 5 x 5


    Deadlift
    155 x 5 x 1

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    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

 

 

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