Progress, Progress, Progress

[DFisco]

Hypertrophy Shoulders/Arms

Db Shoulder Press
-30 x 10
-55 x 8
-65 x 8
-75 x 8 (2 sets) (PR)
-75 x 4 *
-75 x 7

DB Side Raises
-25 x 10 (3 sets)

DB Rear Delt Raises
-20 x 10 (3 sets)

Cable Lateral Raises//Face Pulls
-30 x 8//110 x 12 (3 sets)

BB Curls
-Bar x 10
-65 x 8 **

Chins
-BW x 8 (3 sets)

One Arm DB Extension
-25 x 10 each side
-35 x 10 (3 sets)

Incline DB Curls
-20 x FST-7 (PR)

One Arm DB Push Press
-50 x 8 (3 sets)

Cable Pushdowns
-120 x FST-7 (PR)

*Third set of db shoulder press I got into position but my ipod cord was wrapped around the db...i held it in position until dylan got it off but that ten second hold really burned my shoulders and only got 4 reps on that set...really started the day off the wrong way.

**My elbows started killing me on the bb curls, did one rep with 95 and stopped. Also tried bw dips..only got 8 reps before elbows felt like they were gonna crumble. Pissed me the fcuk off felt like I didn't hit anything good today.


Edit- great...gotta look at this ****ty post at the top of the page for the next couple weeks

[DFisco]

HIIT & Core

HIIT: Concept II Rower, 3750 m
-5 min warm up
-10 intervals
-5 min cool down

Forward Underhand Med Ball Tosses
-Used 3, 4, 5, and 6 kg med balls

Tossed each one as high as I could against the wall 3 times standing about 11 feet from it. Then did 5 rounds of tossing each one then moving to the next like it was a real toss event. Left elbow started to hurt on last round.

Sprinter Situps//Reverse Situps
-BW x 15//BW x 15 (2 sets)

45 Degree Hyperextension
-BW x 8
-25 lb plate behind neck x 8 (3 sets)

[Active247]

*Third set of db shoulder press I got into position but my ipod cord was wrapped around the db...i held it in position until dylan got it off but that ten second hold really burned my shoulders and only got 4 reps on that set...really started the day off the wrong way.

**My elbows started killing me on the bb curls, did one rep with 95 and stopped. Also tried bw dips..only got 8 reps before elbows felt like they were gonna crumble. Pissed me the fcuk off felt like I didn't hit anything good today.


Edit- great...gotta look at this ****ty post at the top of the page for the next couple weeks

don't worry dude. these things happen to everyone. just see past it and move on. just keep an eye on your shoulder and elbows. as it stands you didn't miss much at all... let's not make it a setback by provoking these slight injuries.

[DFisco]

don't worry dude. these things happen to everyone. just see past it and move on. just keep an eye on your shoulder and elbows. as it stands you didn't miss much at all... let's not make it a setback by provoking these slight injuries.

Yea i know...just seems ever since i started this log i've been getting injured all the time...I was never hurt from lifting before it...pretty weird.

[DFisco]

Power Upper

Weighted Chins
-BW x 5
-25 x 6 (5 sets)

Flat DB
-50 x 10
-75 x 8
-85 x 5
-100 x 5
-110 x 3 (2 sets)
-110 x 4 (PR)

DB Row
-100 x 5 each side
-130 x 5 (3 sets) (weight PR)
-100 x 8
-100 x 41 Right Arm, 100 x 34/35 Left Arm (rep PR)

Seated Barbell Shoulder Press
-Bar x 10
-95 x 8
-135 x 5
-155 x 5 (3 sets)

Stuck with 25 lb plate for chins bc wanted better back contraction, didnt go full extension to make sure I didn't aggravate the left elbow...didn't bother me at all during the workout.

Flat dbs felt good, the guy working was confused what I was doing with the duct tape...

Had a nice little db row competition

Used a barbell today for a pressing motion that didn't hurt my shoulder (yet), so im excited for more of those.

[DFisco]

Power Lower

Box Squats: work up to 5 RM
-Bar x 8
-135 x 5
-185 x 5
-225 x 5
-275 x 5
-295 x 2
-315 x 5
-335 x 5 (PR)
-340 x 3, spot on 4th rep

Snatch Grip Deadlifts
-135 x 5
-225 x 5
-275 x 5

Deficit Deads: from 4" box
-275 x 5 (2 sets)
-315 x 3
-365 x 3 (3 sets) (PR)

Glute-Ham Raises
-8 assisted (3 sets)

Bulgarian Split Squats
-40s x 8
-65s x 5 (3 sets) (PR)

Squats just don't feel the same. Never been this disappointed in myself after hitting a PR.

Didn't really like the snatch grip deads so I stopped...but I did like the deficits...really teach you to fire with your legs. Gonna stick with these for a while and hopefully helps my starting pull which is the weak part of my lift.

As far as squats go I'm toying around with the idea of running a 2 day Westside lower body split instead of the one power, one hypertrophy I'm currently doing. I figure on the caloric deficit there's not much point in doing sets of eight reps (hypertrophy day)...and I want to keep my squat strength up so I'd stick with a max effort lower, which would basically be today, and then a dynamic effort lower with 8-10 sets of speed box squats using % of max squat with 45-60 sec rest between sets.

[DFisco]

Weight

191.6 (-0.4), down 11.2 lbs since 12/22...might be why it's getting hard to squat.

[Squizzzer]

Weight

191.6 (-0.4), down 11.2 lbs since 12/22...might be why it's getting hard to squat.

Yeah man there's no doubt losing weight will effect the way big compounds like that feel...but like ya said you hit a pr so don't trip it takes time to get used to new leverages

[Squizzzer]

And you also need to be wary of injury...since it feels weird the form can get a little off

[DFisco]

And you also need to be wary of injury...since it feels weird the form can get a little off

Couldn't agree more. That was another point that made me decide doing high weight squat sets for high reps wasn't such a good idea and to switch it to dynamic squats. My back felt like it was having lots of trouble supporting the weight, even with a belt on...and I don't even normally wear a belt.

[DFisco]

Hypertrophy Back/Chest & LISS

Chins
-BW x 8 (5 sets)

DB Inclines
-35 x 10
-50 x 10
-70 x 10 (3 sets)

Seated Cable Row
-120 x 8
-160 x 8
-180 x 8 (3 sets) (PR)

DB Flat
-70 x 8
-80 x 8 (3 sets)

DB Fat Gripz Inclines//DB Shrugs
-45 x 10
-60 x 8//90 x 12 (2 sets)
-60 x 8//90 x 35 (PR)

Rack Chins
-BW x 10
-25 lb x 10 (2 sets)
-25 lb x 12

LISS
-concept II rower, 25 mins, 4300 m

Lowered the weight on some exercises to try to feel it a little better and make sure the muscles I wanna hit are actually moving the weight.

[DFisco]

Dynamic Lower & LISS

Dynamic (Speed) Box Squats- 60% 1 RM, 60 sec rest between sets
-Bar x 5
-135 x 5
-205 x 5
-245 x 2 (10 sets)

Arched Back Good Mornings
-135 x 8
-185 x 8 (3 sets)

Leg Press//Calf Raises
-2 plates x 10//2 plates x 10
-4 plates x 10//4 plates x 10 (5 sets)

Lying Leg Curl//BB Bench
-95 x 10//Bar x 15 (5 sets)

LISS
-Concept II Rower, 25 mins, 4300 m

Squats feeling easy, good mornings emphasis on hamstrings, leg press kept constant tension on the quads so went short of lockout on all reps.

Trying to think of ways to help my shoulder heal...gonna try high reps with just the bar for a while and see if that helps at all...I was real shaky and felt like a loser. We'll see how my shoulder feels later...

[DFisco]

Weight

190.2 (-1.4)

[DFisco]

Hypertrophy Shoulders/Arms

DB Shoulder Press
-35 x 10
-50 x 8
-60 x 8
-70 x 8 (3 sets)

DB Lateral Raises
-30 x 10 (3 sets)

DB Rear Delt Raises
-25 x 10 (3 sets)

Cable Lateral Raises//Face Pulls
-30 x 8//110 x 12 (3 sets)

BB Curls
-Bar x 8
-65 x 8
-95 x 8 (3 sets)

Rolling DB Tricep Extensions
-35 x 10
-40 x 8
Didn't like these

Dips
-BW x 10
-45 x 10 (2 sets)
-45 x 10//BW x 10

Incline DB Curls (FST-7)
-20 x 12 (7 sets)

One Arm DB Extension
-25 x 10 (3 sets)

One Hand Fat Gripz DB Hold
-70 x 30 sec (2 sets each hand)

BB curls felt heavy on the elbows, but no pain. Rolling db extensions weren't flowing right so threw in dips...they're a lot harder than they used to be, but once I got a couple reps done everything started flowing. Did real slow negative on the one arm db extension.

Bad day out of the gym, my car wouldn't start so it had to be jumped. When I was backing out some lady hit me. I got out of the car and exploded, she worked for housing so she went and got the housing director to whom I told this was a parking lot not a dorm get out of here. Cops came, we'll see what the report says in a week, pretty clearly her fault but you never know what cops write down...

[DFisco]

HIIT, Core, Calves

HIIT: Concept II Rower
-5 min warm up
-10 intervals
-5 min cool down
3650 m

Sprinter Situps//Reverse Situps
-BW x 15//BW x 15 (3 sets)

45 Degree Hyperextensions
-BW x 8
-25 lb plate behind neck x 8 (2 sets)
-25 lb x 8//BW x 8

One Legged Calf Raises DC Style
-BW x 10 each leg

[DFisco]

Power Upper

Weighted Chins
-BW x 5 (2 sets)
-25 x 3
-35 x 3 (5 sets)

BB Flat Bench
-Bar x 10
-95 x 8
-135 x 8
-185 x 5
-205 x 5
-225 x 3 (2 sets)
-225 x 5

Seated BB Shoulder Press//BB Rows
-Bar x 10//Bar x 10
-95 x 8//135 x 8
-135 x 5//185 x 5
-155 x 5//205 x 5 (2 sets)
-155 x 7//205 x 10

DB Flat Bench
-90 x 3
-110 x 3
-110 x 2

BB Shrugs
-135 x 5
-225 x 5
-315 x 5
-405 x 5 (3 sets)


Started trying to do bb flat again. Shoulder felt fine while doing it, but I just haven't done it in so long, and didn't have the groove down and could obviously tell. 185 started to feel heavy. My elbows didn't feel right either...no pain just not used to the load I guess.

Pressing was shot by the time I got to dbs.

[DFisco]

"Max Effort" Lower

Squats
-Bar x 8
-135 x 6
-225 x 5
-275 x 5
-315 x 5 (4 sets)
-315 x 7
-225 x 20
-135 x 31 (Box Squat)

Deficit Deadlift- from 4" box
-135 x 5
-225 x 3
-275 x 3
-315 x 3
-365 x 3

Snatch Grip Deadlift Static Hold
-225 x 30 sec
-135 (w/ Fat Gripz) x 30 secs (2 sets)

One Legged Calf Raises DC Style
-2 plates each side x 5 (2 sets)

Squats burned me out bad. Felt like **** the rest of the workout, 365 x 3 on deficits felt heavy as hell bc I couldn't really fire with my legs like I was supposed to bc of squats...I did 3 sets last week, I wanted to do 5...got one.

I tried to fat gripz snatch grip dead 225 for a static hold but couldn't even get it off the ground.

I feel like I really only did squats today, didn't get to do my other movements. I'm not satisfied with today's session.

[DFisco]

Weight

189.4 (-0.8)

Cracked the 180s...haven't been in the 180s since before I started lifting 1.5 years ago

[DFisco]

Hypertrophy Back/Chest & LISS

Chins
-BW x 8 (4 sets)
-BW x 10

DB Incline
-45 x 10
-55 x 10
-70 x 10 (3 sets)

DB Row
-85 x 8 each arm
-100 x 8 (3 sets)

DB Shrugs
-95 x 12 (3 sets)

DB Flat
-80 x 8
-85 x 8 (3 sets)

DB Flat w/Fat Gripz
-65 x 8 (3 sets)

Rack Chins
-BW x 12
-25 x 10 (3 sets)

LISS
-Concept II Rower, 25 mins, 4350m

DB Rows > Seated Cable Rows.

[DFisco]

"There is no point in being alive if you cannot do the deadlift"

Deadlifts
-135 x 5 (DO)
-225 x 5 (DO)
-275 x 5 (DO)
-315 x 3 (DO)
-365 x 1 (DO)
-385 x 2 (Alt)

Speed Pulls: 90 sec rest between sets
-305 x 3 (8 sets)

Glute Ham Raises
-4 Unassisted (PR), 4 assisted
-2 unassisted, 6 assisted
-8 assisted

Leg Press//Calf Raises
-2 plates x 10//2 plates x 10
-4 plates x 10//4 plates x 10 (3 sets)

Hanging Knee Raises
-BW x 15 (3 sets)

LISS
-Concept II Rower, 25 mins, 4430m

I've been out of it lately, the remedy-- deadlifts. I think I'm gonna do a squat day and a deadlift day. The deadlift day uses some elements of the Coan program but not all of it so I'm not calling it that.

To get my deadlift up I've always deadlifted weekly. When I don't do the lift I get bad at it...I know this goes against a lot of training methodology about not training the deadlift to improve it but whatever.

Might reorganize some upper body days too...stay tuned...

[DFisco]

Weight

188.4 (-1.0)

[DFisco]

Dynamic Effort Upper

Dynamic (Speed) Bench Press: 50% 1RM, 60 sec rest between sets
-Bar x 10
-95 x 8
-140 x 3 (8 sets)

Close Grip Bench Press
-185 x 5
-205 x 3
-225 x 3
-235 x 3
-225 x 5

Cheat BB Curls
-Bar x 10
-95 x 8
-115 x 8 (3 sets)

Weighted Dips//Pullups
-BW x 10
-45 x 10
-70 x 8//BW x 8
-90 x 6//BW x 8
-115 x 6
-135 x 5 (PR)
-135 x 1 (got called for not going low enough on 5th rep so I did another right away)//BW x 12

DB Rows
-100 x 8 (3 sets)

Seated BB Shoulder Press
-135 x 11 only did these because Dylan did a set

BB Farmer's Walks
-135 x 2 trips


I really like this set up better than the individualized hypertrophy days. I plan on having a dynamic and max upper, squat and deadlift for lower, and my fifth workout will still be chest/back hyper.

Shoulder felt alright, not 100% on some of the exercises. It doesn't really hurt with any movement in the gym or normal everyday stuff...but I mess and play around with my shoulder I can feel it. I'm going to try to switch my regular bench to a little closer grip, but not cgbp, to take some shoulders out of the movement.

[DFisco]

HIIT

HIIT: Concept II Rower
-5 min warm up
-10 intervals
-5 min cool down
-3800m

Sprinter Situps//Reverse Situps
-BW x 15//BW x 15 (3 sets)

One Legged Calf Raises DC Style
-BW x 10 each leg

[DFisco]

Just got back from the Rutgers Strongman Competition.

Four Events:
-Atlas Stones
-Ajax Row
-Snatch Grip Deadlift Static Hold
-Tire Flip

Weighed in at 192...but that was with clothes on, two meals in me, lots of fluids, and a stupid person doing the weighing.

I bombed the first event, the stones were light as hell...I knocked over the last can and the heaviest stone rolled down the gym so I had to run after it and carry it back. Then you had to take the stones off the cans and put them on a mat, I finished that and then the guy told me the lightest stone rolled off the mat so I had to run after that one. Bad event...I went too quick and it ruined my time. 27.054 sec

They used a bungee cord for the ajax row, had to pull 2 sandbags 50 ft, I think they were 100 lbs each. Pulled 12.195 sec

Snatch Grip Static Hold was good, 245 lbs, 63.224 sec, couldn't rest the weight on your thighs so I didn't...but watched the next person do the event and they let him rest on his legs, bs.

I saved the tire flip for last because I've had the most experience with the event. 200 lb tire easy ****, Flip 7 times but can't flip again until it stops bouncing, 13.541

They told me I had the best time in all events for my weight class except for the stones...I need to be in the top 12 to advance to the finals, but there's still plenty of time left in the competition for others to beat my times. I really doubt I'll get to advance with a **** up as big as I had on the stones.

I'd be lying if I said I wasn't furious right now.

[DFisco]

Weight

188.0 (-0.4)

Stepped on the scale it said 188.8...but went back on and it said 180.0, checked again a couple times, still said 180.0, so I'm going with that.

[DFisco]

http://www.powerliftingwatch.com/node/14577

This is going to be awesome.

[DFisco]

Repetition Upper (Deload)

DB Incline
-30 x 12
-50 x 12 (4 sets)

Pullups//Seated DB Cleans
-BW x 8//15 x 10 (3 sets)

DB Lateral Raises
-20 x 10 (4 sets)

DB Shrugs//DB Incline Curls
-65 x 10//15 x 10 (3 sets)

Rack Chins
-BW x 12
-BW x 10 (2 sets)

LISS
-Rower, 25 mins, 4575 m

[Quelly]

http://www.powerliftingwatch.com/node/14577

This is going to be awesome.

holy gaggle of 900lbs+ deadlifters batman!

[DFisco]

holy gaggle of 900lbs+ deadlifters batman!

lol, I honestly don't even know if I can pick one and root for them to win...they're all pretty great to watch

[DFisco]

Update: Finished in third place for the strongman competition after the preliminaries, which means I advance to the finals on March 8.

I want first place.

If I don't screw up the stones and kill the other events I think it's mine.