Jon Torrey

Go West, young man, and grow up with the country.

Month: September, 2012

The Move 3.2

Press
50, 1×20
90, 5×5
70, 50 reps

Pullups
BW, 1×6
BW+90, 1×1
BW+45, 1×4
BW+10, 8×5

Session Press Tonnage: 6750
Total Press Tonnage: 62275

Pulled something in my midback during the last set of pullups. I’ll roll it out tomorrow and then take it easy this weekend. I’m no anatomy expert but I’d say the problem lies in the rhomboid major, latissimus dorsi, and/or erector spinae. My bet is lats at the rhomboid as the pain is localized to the area around my midback spine. You’d think a lat pull would be more to the wing and an erector pull would be felt in the lower back. Hopefully nothing major.

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The Move 3.1

Press
45, 1×20
95, 10×5
105, 10×5
50, 5×20

Pullups
BW, 15×5
BW+10, 5×5

CSR, HS
2pps, 5×10

Session Press Tonnage: 15900
Total Press Tonnage: 55525

Gotta step it up to compete.

Upper Gauley

I just returned from my second run down the Upper Gauley. Ranked second best rafting on the continent (next to the Colorado River through the Grand Canyon), seventh best in the world, and best single day trip anywhere it is a beast of whitewater. Our six person crew all wanted a good rough time and our guide, Richard, delivered. Running point through many of the rapids he manhandled the boat into lines that rocked and tossed the raft around.

We passed over several smaller surf spots in favor of Hungry Mother. Running this surf spot third we watched one boat lose four of the six clients and another boat not make it in. After setting up for the run we slipped into the ideal spot and were promptly flipped, capsizing the boat, and spilling all six of us clients and Richard into the water. Pillow Rock once again delivered as a great ride and we won among our trips boats for getting the most paddled on the rock. Insignificant and Lost Paddle were just as fun as last year and I remembered the exact spot during Hawaii 5-0 where my friend Kevin muttered an, “Oh shit!” the first time through. As we approached the end of the big water a distinct rock face loomed ahead. I knew Sweet’s Falls was coming and got giddy. 14 feet is a pretty big waterfall.

As always, ACE Adventure was fantastic and I’m glad I made the drive down. Next year I’m getting in a four man raft and requesting Richard. He’s made some promises of really showing us a good time.

The Move 2.1

Pullup
BW, 2×10
BW, 10×5
BW+5, 10×5

Press
45, 1×20
85, 20×5
50, 2×10

CSR, HS
2pps+25, 2×10

Spent.

The Move 1.3

Pullups
BW, 1×10

Press
45, 1×20
85, 20×5
50, 5×15

CSR, HS
2pps, 5×10

Curl
50, 3×10

Session Press Tonnage: 13150
Total Press Tonnage: 29225

Gotta get some shoulder mobility in as my front left delt was acting up at the end.

The Move 1.2

Pullups
BW, 8×10

Press
50, 5×15

Deadlift
135, 5×10

Press
135, 5×1

Session Press Tonnage: 4425
Total Press Tonnage: 16075

I’ve really got to get some DB for home use.

The Move, 1.1

Pull Ups
BW, 4×10

Press
45, 1×20
85, 20×5
45, 5×10

CSR, HS
2pps, 5×10

Curls
50, 5×10

Session Press Tonnage: 11650
Total Press Tonnage: 11650

Why do we fall, Master Wayne? 6.2

Tissue work

Pullups
BW, 9×9, throughout

Squat
145, 5×5

Compare.

My ankle hurt after the sets of squats. Stopped as I didn’t want to aggravate it and ruin September plans.

Why do we fall, Master Wayne? 6.1

Pullups
BW, 7×9, 63 total

Bench
185, 5×5

Bench
135, 5×10

CSR, HS
2pps+25, 5×10

Curl, ez-bar
50, 4×10
60, 1×10

Compare.

Main bench set felt great. I’m back to push ups as well with 40 today. I’ve adapted the rules to more accurately reflect life once the numbers get high again. As long as I make up the push ups before (with a three day prior limit) the missed day it counts and I keep going. I feel this still penalizes me for laziness and random forgot about it missed days but allows for flexibility on days I know I’m going to be traveling or otherwise engaged. Thoughts?