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[QUOTE=wishiwasdivin;1302590411]Your lite is some peoples max gj man
That 3:30 catches up with fast[/QUOTE]
Tell me about it. The afternoons really drag too since it's a five hour stretch from end of lunch to end of shift. I suppose I'm fortunate that it is not a physical job. Then I'd really be pooped and be bitching out a lot more often, haha. Really looking forward to having a regular 2 day weekend this week.
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I might be getting a new reverse hyper this weekend... one that will actually fit down into my basement gym instead of my garage. Hopefully if I get it, I will be able to sell of the old one fairly quickly and possibly get my wife's car into the garage for once.
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[QUOTE=darren.dugan;1302615661]I might be getting a new reverse hyper this weekend... one that will actually fit down into my basement gym instead of my garage. Hopefully if I get it, I will be able to sell of the old one fairly quickly and possibly get my wife's car into the garage for once.[/QUOTE]
You lucky SOB..Gonna need a new gym tour update every day.
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[center][b][size=14]Heavy Bench[/size][/b]
[b]Bench[/b]
Bar x 50+
135 x 15
185 x 8
225 x 5
275 x 3
315 x 3
345 x 2
[B]370 x 3 PR[/B]***
***Strained left pec
[youtube]hsm0R538das[/youtube]
[b]Mid Grip Swiss Bench[/b]
123 x 10***
***Pec not happy, done with pressing movements
[b]Chins (Band PA)[/b]
8 (20)
10 (25)
8 (25)
(25)
[youtube][/youtube]
[/center]
[b][u]Notes:[/b][/u] Left elbow flared on second rep of 370 and really felt the strain. Hard to see but easy to feel. Fixed my form a bit for the third rep and that wasn't so bad but, I sure felt it after. Dammit. At least it does not feel like anything serious and it did not make any funny noises so, that's good.
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New addition to the basement before unloading:
[img]http://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xaf1/v/t1.0-9/10644433_10152499406094141_339432756193467904_n.jpg?oh=950a058e8d6f123714a46b4459ef51d9&oe=54B8DC99&__gda__=1421054510_b164e1d084b48fdd16263fae38cd36b5[/img]
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[center][b][size=14]333 Squats[/size][/b]
[b]Limber 11[/b]
[b]Squats[/b]
Bar x 12 x 2s
135 x 12
225 x 8
315 x 5
[b]Working Sets[/b]
385 x 3
(was supposed to be 375)
425 x 3
480 x 6 @ 10rpe
[b]Reverse Hyper[/b]
(first time using roller attachment)
0 x 10
20 x 10
40 x 15
[/center]
[b][u]Notes:[/b][/u] Another minimalist squat day thanks to some tummy problems and some dumb family stuff interrupting me. Last rep with 480 was more of a grinder than last weeks grind with 495x5. I filmed it but, the camera cut out right as I came out of the hole on the last rep because it ran out of memory. Fudge.
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Did a bunch of fluff work today, focusing on shoulders. Hit 90x10 pretty easy for seated db presses. Got some calves in too. Good times. Now ima order me some Jimmy Johns.
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[QUOTE=psychodiver9;1304580741]Gargantuan ftw[/QUOTE]
Did double roast beef w/ cheese. Not a fan of having all the different meats mixed together.
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[center][b][size=14]555 Deadlifts[/size][/b]
[b]Limber 7[/b]
Buddy over to bench, fast warm up
[b]Deadlifts[/b]
Bar x 10
135 x 8 x 2s
225 x 5
315 x 5
[b]Working Sets[/b]
370 x 5
425 x 5
485 x 5
[b]Joker Set[/b]
545 x 3 @ 8+rpe
[youtube]mXydLrgklmM[/youtube]
[b]Lying Leg Raises[/b]
20 x 3s
[/center]
[b][u]Notes:[/b][/u] 485 felt tough and form felt shtty but, I looked at the video and decided I should do more since it moved well. Quite pleased with how 545 moved and wished I had done another rep after watching the recording. Felt like 9 but moved like 8.
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[center][b][size=14]Hypertrophy Bench[/size][/b]
[b]Bench[/b]
Bar x 30 (slow)
135 x 15
185 x 10
225 x 10
275 x 10
315 x 10 @ 10
[b]Dumbbell Flys[/b]
25 x 15
30 x 15
30 x 20
[b]Band Super Series x 1 set[/b]
[b]Neutral Grip Chins (Band PA)[/b]
8 (20)
8 (20)
8 (20)
8 (20)
[/center]
[b][u]Notes:[/b][/u] 315x10 was not as easy as last time I did it. Then again, last time I did it I did not do all sets of 10 leading up to it. Flys felt really good for the ol pecs and band felt really good for the shoulders. Fun day.
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[center][b][size=14]555 Squats[/size][/b]
[b]Limber 11[/b]
[b]Squats[/b]
Bar x 12
135 x 10
225 x 5 x 2s
295 x 5
[b]Working Sets[/b]
340 x 5
390 x 5
445 x 8 @ 8
[b]Pause Squats w/ Chain[/b]
315+100c x 5 x 2s
[b]Reverse Hypers (roller)[/b]
0 x 15
50 x 15
50 x 10*
*back fried*
[/center]
[b][u]Notes:[/b][/u] Decent day, but I let training take way too long. At least 90 minutes. I half blame my wife for calling me mid training to bitch about her work and half blame myself for bitching to my buddy about my wife bitching about work. Anyway, still getting used to the oly shoes. Walk outs were much better than last time but still need work. First 2-3 reps of 445 felt ugly as sin, then I got my sht together and the rest of the set felt better. Pause squats were fun but, had a hella lower back pump in my lower left back and decided that reverse hypers were then a good idea.
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[center][b][size=14]Upper Accessory[/size][/b]
[b]Seated DB Presses[/b]
25 x 20
50 x 12
70 x 10
80 x 10
90 x 10 x 2s
[b]Mid Grip Swiss Bench[/b]
123 x 20
173 x 15
173 x 15
193 x 15
203 x 15
[b]Neutral Grip Chins (Band PA)[/b]
8 (20)
8 (20)
8 (20)
[/center]
[b][u]Notes:[/b][/u] Still feeling a lil strain in my left pec with that swiss bench. Hopefully it feels better for Sunday's heavy benching. Felt kinda crappy today thanks to weekday drinking.
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[center][b][size=14]333 Deadlifts[/size][/b]
[b]Limber 11[/b]
[b]Deadlifts[/b]
Bar x 12
135 x 5 x 2s
225 x 5
315 x 3
[b]Working Sets[/b]
405 x 3
455 x 3*
*Twinge in left hammy 3rd rep*
510 x 3**
**Yup, left hammy fukked**
[youtube]hIpVPWx6oLI[/youtube]
[/center]
[b][u]Notes:[/b][/u] Sht, was thinking about deads all day today and had planned on jumping up to 585 after my top 333 set. Felt a twing in my left hammy on my third rep of 455, ignored it, felt it again on 510, ignored it and stretched it out, then went to put on a sixth plate and it just tightened right up and screamed at me as I was putting on the plate so that was that. Gonna drink lots of water, massage it out, and put some liniments on it now. I blame the hole in my left hammy for this.
circa 2008:
[img]http://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-xaf1/v/t1.0-9/1930523_27986879140_8483_n.jpg?oh=ee03a25923b90241701a1096379dd44d&oe=54AD58EB&__gda__=1420497091_1bb0f4eda147d1a7004988023cca79dd[/img]
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Deads looked easy, sucks about the hamstring though. It looked like you were favoring one side on the 455 and the 510. Hope it heals up quick.
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[center][b][size=14]Heavy Bench[/size][/b]
[b]Flyes[/b]
20 x 20
[b]Bench[/b]
Bar x 50ish
135 x 10 x 2s
185 x 5
225 x 5
275 x 3
315 x 2
345 x 1
[b][color=red]375 x 3 PR[/color][/b]
[b]Add Slingshot[/b]
415 x 3
415 x 4*
*misgrooved 4th rep
[youtube]BxfxxacOxrE[/youtube]
[b]Swiss Bar Bench (mid grip)[/b]
125 x 15
175 x 10
215 x 15
[b]Pull-Ups (Band Pull Aparts)[/b]
8 (20)
8 (20)
8 (20)
6 (20)
[b]DB Curls[/b]
25 x 12
35 x 10
40 x 8
[/center]
[b][u]Notes:[/b][/u] Good training day today. Got me a 5lb triple PR and some good work in with the slingshot. Did screw up a little on my second set in the slingshot though. After the first three reps flew up there, I was going to go for five but, I misgrooved the fourth rep pretty bad so I had to rack it and settle for four. Got to train at a real gym today which was pretty cool. Gonna give them some money and try to make this a Sunday ritual. Also, I now want to buy a Texas Power Bar. Maybe for Christmas...
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[center][b][size=14][/size][/b]
[b]Limber 11[/b]
[b]Squat[/b]
Bar x 12 x 2s
135 x 10 x 2s
225 x 5
315 x 5
[b]Working Sets[/b]
405 x 5
455 x 5
505 x 4
[/center]
[b][u]Notes:[/b][/u] Decent day. I really wanted 5 reps since I hit 4 reps at this weight two months ago but, it wasn't going to happen. My left hammy felt good despite me tweaking it on Friday and squats did not affect it but, I think it may have affected squats. My mind wasn't quite right for heavy squats today either. I really need to start adding more volume to my squats as well but, I screwed myself with my poor time management. That should get better as I get used to second shift though.
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[center][b][size=14]Upper Accessory[/size][/b]
[b]Seated Dumbbell Presses[/b]
30 x 25
50 x 15
70 x 10
85 x 8
[b]100 x 12 PR[/b]
[youtube]eIiVxTSsoIs[/youtube]
[b]Wide Grip Swiss Bench[/b]
123 x 15
173 x 12
213 x 12
233 x 12
[b]Chins (Band P/A)[/b]
8 (20)
8 (20)
8 (20)
10 (20)
[/center]
[b][u]Notes:[/b][/u] Nice accessory day. DB presses felt good. Could feel that my left pec is still not quite 100% during Swiss bench (tweaked about a month ago). Shoulders feel slightly achy as I'm sitting here working on this post. I think I'll add a couple of extra sets of seated db presses at a light weight after the top set from here on out, should help alleviate that.
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[center][b][size=14]ME Lower[/size][/b]
[b]Bunch of warming up[/b]
[b]Reverse Band Squats[/b]
*~90lbs tension at bottom, no tension halfway up*
worked up to 615 max single
[b]Deadlifts off 5" Block[/b]
495x3 top set
*Hammy not 100% yet, stopped there*
[b]GHR[/b]
Bodyweight x 8 x 3s
[b]Leg Press Burnout[/b]
56 reps, buddy stripped plates throughout set
[/center]
[b][u]Notes:[/b][/u] First and foremost, I'm super pissed that I did not get video of that max squat. Biggest grind ever and ever. Made any other grind I've ever had look like speed work. Anyway, I lifted at the powerlifting gym today and decided it would be best to train with the other powerlifters. Had a lot of fun... up until that leg press bullchit. That fukkin hurt, lol. Left hammy still feeling funny on deadlifts, but felt 100% on squats. GHR's did not agitate it or anything, so that is a good sign.
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[center][b][size=14]Bench[/size][/b]
[b]Bench[/b]
Bar x 50ish
135 x 10 x 2s
185 x 5
225 x 5
275 x 5
315 x 5
330 x 5 x 2s
[youtube]InRzh42Rg0s[/youtube]
[b]Neutral Grip Chins (Band Pull Aparts)[/b]
8 (20)
8 (20)
8 (20)
8
[b]1 set Band Super-Series[/b]
[b]BB Curls[/b]
45 x 15
65 x 15
75 x 15 x 2s
[b]Preacher Curls[/b]
35 x 15 x 2s
40 x 20
[/center]
[b][u]Notes:[/b][/u] I decided to start benching in fives now instead of in triples like I have been doing and slowly working up in weight. I went with 330 because it is 80% of my estimated 1rm from when I did 375x3 (375*3*.1/3+375 = 412.5). I figure I'll go up 5lbs at a time like I had been doing with triples for the last three months, and if it is easy enough I'll do multiple sets like today. My reasoning behind this decision is 1) little easier on the joints, 2) it's just nice to mix it up a bit with a different rep range, and 3) I felt like triples were beginning to hit a plateau. I will probably switch to heavy singles/doubles/triples in February leading into my March meet.
I had originally planned on doing a couple of sets with the slingshot as well but, my elbows and shoulders were just screaming at me so I decided to stop all pressing movements after the second set of 330. I did more curls than usual since I believe that neglecting my biceps is part of the reason why my elbows were not happy with me. The shoulders has more to do with sleeping on my sides than anything because I have been waking up with them hurting pretty bad. Gotta force myself to start sleeping on my back while trying not to choke on my own tongue :p
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[QUOTE=Jason2459;1286296641]Over/Under how long this one will last?
I say at least a week past dang's record.[/QUOTE]
Did I beat his record yet? :D
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[center][b][size=14]Deload Deads[/size][/b]
[b]Deads[/b]
Bar x 15
135 x 8 x 2s
225 x 5
275 x 5 x 2s
[/center]
[b][u]Notes:[/b][/u] Nothing to today's training. I am pretty happy that I didn't feel anything funny in my left hamstring at all though. Hopefully I can do a heavy pull session next week without any issues there. I also did some benching with the bar to get blood into those sore bench muscles.
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Deloaded squats on Sunday. Went to physical therapy today courtesy of the VA for my lower back. They actually sent me to a legit physical therapy practice. Will likely be going twice a week now. Did some stretches and exercises, dry needle therapy, and tens unit. This place really seems promising, especially since my therapist is an ex college football player and another one of the therapists is a competing powerlifter. I really liked the dry needle therapy too. Probably will do that once a week.
Will probably do some deloady bench tomorrow. Shoulders still being pussies.
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[center][b][size=14]Deload-y Bench[/size][/b]
[b]1 Set Band Super Series[/b]
[b]Bench[/b]
Bar x 50ish
135 x 15
185 x 10
225 x 28
[youtube]AE__VttKqcA[/youtube]
[b]Neutral Grip Chins (Band Pull Aparts)[/b]
8 (25)
8 (25)
8 (20)
8
[b]1 set Band Super-Series[/b]
[b]Swiss Bar Curls[/b]
53 x 15
63 x 15
68 x 15 x 2s (1min rest)
[/center]
[b][u]Notes:[/b][/u] Fun day being nice to my shoulders and elbows. Slight pain in left shoulder after chins, and weird popping in lower left bicep during curls but, nothing too crazy. Bench felt great and I think 28 reps is a PR. 30 woulda been nice but, right pec starting saying f you so I stopped.
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[center][b][size=14]Bench[/size][/b]
[b]Warm Up[/b]
Bar x 50 bench
Bar x 25 curls
Band Super Series x 1
Bar x 25 bench
[b]Bench[/b]
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5 (that feels odd)
335 x 1 (ow gawd dammit)
[b]Chins[/b]
8
10
10
[/center]
[b][u]Notes:[/b][/u] Tweaked front left delt pretty good, had to stop. Getting pretty sick of the non-stop little injuries. Everything was feeling good up until that set and was considering attempting a 405 bench. *sigh*
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[center][b][size=14]ME Lower[/size][/b]
[b]Warm Ups[/b]
[b]Squats[/b]
145 x 12
235 x 5
325 x 3
415 x 3
505 x 3
525 x 3
[youtube]aQYPDFoWNDA?list=UUHQazB64wVXgeHI8GY3MaIg[/youtube]
[b]Deadlifts[/b]
135 x 5 x 2s
225 x 2
315 x 1
405 x 1
495 x 1
585 x 1
[youtube]cmgF6Q-TbC0?list=UUHQazB64wVXgeHI8GY3MaIg[/youtube]
[b]Reverse Hyper[/b]
0 x 10
50 x 10
50 x 10
[b]Some cool down stuff[/b]
[/center]
[b][u]Notes:[/b][/u] Pretty happy with today after yesterday's fiasco. Lotsa heavy stuff.
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[center][b][size=14]ME Lower[/size][/b]
[b]10 min Warm Up[/b]
[b]SS Yoke Bar Squats[/b]
Bar x 5
152 x 5
242 x 5
332 x 5
422 x 5
472 x 2
[youtube]VPPk_YrjGRk[/youtube]
[b]5" Block Pulls[/b]
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
545 x 3
[youtube]bQtONr0FDyE[/youtube]
[b]some stretching at home[/b]
[/center]
[b][u]Notes:[/b][/u] Overall OK, minimalist day. SBS just felt plain heavy when I got up to 472. My grip was failing on block pulls which really affected my lock outs. Still some good, heavy work.
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[center][b][size=14]Hypertrophy Bench[/size][/b]
[b]Bench[/b]
Bar x 50ish x 2s
135 x 10 x 2s
185 x 10
225 x 10
275 x 10
275 x 10
275 x 10
[b]Swiss Bar Bench[/b]
123 x 15
173 x 15
193 x 15
193 x 15
[b]Band PA (Neutral Grip Chins)[/b]
25 (8)
25 (8)
25 (8)
25 (9)
[b]Swiss Bar Curls[/b]
53 x 15
53 x 15
63 x 15
73 x 15
73 x 15
[/center]
[b][u]Notes:[/b][/u] Figured it's a good idea to do bench hypertrophy stuff for a while since tweaking my front left delt benching about ten days ago. Everything felt pretty good. Could still feel that my left delt isn't 100% but, it didn't feel bad. Left bicep feels a little funny too and I can tell that is sort of tied into that delt. Gonna keep up with this type of training on bench until it all feels 100%.
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Some very nice lifts my man
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[QUOTE=wishiwasdivin;1317913431]Some very nice lifts my man[/QUOTE]
Thanks, just wish I could be back at 100% and stay that way :p
[center][b][size=14]DE-ish Lower[/size][/b]
[b]Warm Ups[/b]
[b]Pause Squats[/b]
Bar x 10 x 2
135 x 5
225 x 5
315 x 5
365 x 5
365 + 66c x 4
225 x 5
225 x 5
[b]Lying Leg Raises[/b]
20
20
20
[/center]
[b][u]Notes:[/b][/u] I have no idea what I'm doing, lol. Talked to my training partner at the PL gym for advice after training on DE lower and next time will probably be more sets, less reps, lighter weight, no chains since he knows much more about Westside style training for raw lifting than I do. Kinda flew through training today as well since I got sht to do before I go to work. Last set with the chains moved slow so that is where I stopped. Kinda gnarly lower back pump by the end as well since I don't think I'm conditioned for squatting 2x a week yet.