Garage Shenanigans

[DesireToGrow]

January 1, 2015: Squat - Reps

Squat:
Warmup
225 x 3
275 x 1
320 x 5 sets of 3

Sumo Good Mornings:
135 x 3 sets of 8

Lunges.

Olympic Squat:
135 x 50 reset grip at 25 and 35 due to elbow pain

Notes:
Well that last exercise was a bitch and a half after welcoming in the new year with far too much alcohol.

[DesireToGrow]

January 3, 2015: Accessory/Extras

Bench vs. Bands: Doubled Minis
95 + bands x 5
115 + bands x 5
135 + bands x 5
155 + bands x 5
165 + bands x 5

switch to close grip
135 + bands x 5 sets of 5

Band Pressdowns

Lateral Raises

Pull-Ups

Curlz

Band rear delt fly

[DesireToGrow]

January 5, 2015: Deadlift - Reps

Deadlift:
225
315 x 1
385 x 1
430 x 3,3

Snatch grip 1" block pull:
275x10,10,10

Olympic Squat:
235 x 3

Notes:
Well my back has been feeling odd the past couple days on the left of my mid back. Seemed to me to be some kind of muscular twinge, not really sure. Well I decided to oaf my way through this workout anyway. As soon as I unracked the Olympic squats I could tell something was not right. Back is now feeling worse than before. I'm going to stretch and relax, and play the rest of the week by ear. Baby could come any day now, too.

[DesireToGrow]

I'm really praying it's just the twinge combined with the lower back pump from the high rep pulls.

[dtaps24]

Rest it, I tried to push through and it messed me up real good.

[DesireToGrow]

January 6, 2014: Bench - Max

Pin Press: set to 2bd. height
135 x 3
185 x 3
205 x 3
225 x 3
255 x 3
set pin up to 3bd height
185 x 12, 7, 5,
add reverse double micro minis
185 + bands x 12, 12

Band Pressdowns

Band Fly

Barbell Shrugs

Pull-ups

Notes:
So I spent some time working on my neck/back issue I was experiencing. From what I've read, it can be attributed to multiple things but mainly stems from lack of flexibility in the shoulders, chest, and hips. I found some stretches that are supposed to alleviate the issue and after a good amount of stretching I started slow with benching but it all went well. Going to need to continue working on it and will play squatting by ear tomorrow. May stretch today/tomorrow and push the squatting to Friday if I want to play it safe.

[DesireToGrow]

Rest it, I tried to push through and it messed me up real good.

I had every intention to. I found some stretches that seemed to do a lot of good. the tightness is when i look toward my toes. What was the issue you were suffering?

[DesireToGrow]

January 9, 2015: Squat - Speed

Speed Squat:
225 x 3,3
315 x 2
340 x 5 sets of 2
add reverse doubled minis
385 + bands x 2

Beltless Olympic Squat: Reverse doubled mini
315 + bands x 5 sets of 5

Stiff Legged Deadlifts:
225 x 5
315 x 3 sets of 5

Notes:
Back/Neck feeling 100%. The stretching has been tremendous.

385+bands

[DesireToGrow]

January 10, 2015: Accessory/Weak point

Close Grip Bench v. Reverse Band: singled monster mini
135 + bands x 10
185 + bands x 10
205 + bands x 7
225 + bands x 5
245 + bands x 3,3,3
225 + bands x 2
135 + bands x 8

Band Press down

Band Fly

Lateral Raises

Reverse Band Fly

etc..

Notes
Everything is feeling good and strong as u enter the fifth week of this program. Interestingly, I'm starting to feel a similar tightness as before. Going to continue on my regular stretching. Seemed to return once again from squatting. It's much more subtle this time.

[DesireToGrow]

January 12, 2015: Deadlift - Speed

Speedy Deadlift: vs. doubled Mini
135 + bands
225 + bands x 3
275 + bands x 8 singles

Snatch Grip Pin Pulls (1" off ground): vs. doubled Mini
225 + bands x 20

Olympic Speed Squat:
225 x 5 sets of 6

Notes:
Called it after the main movements. It was deadlifts, high rep snatch pulls, & oly squats that caused my neck/back tweak last time so I decided to play it safe. I was having some low back cramps before I even completed the oly squats so I left out my good mornings/shrugs. I'll throw them back in on Thursday after squats.

Took a vid of the snatch pin pulls.

[DesireToGrow]

January 13, 2015: Bench - Reps:

Bench:
185 x 3
205 x 3
220 x 3
225 x 3
245 x 3
255 x 1 paused
185 x 10, 7, 4 close grip

Band Pressdown.

Band Low Row.

Pull-ups.

Notes:
Feeling good today. Program called to run triples up to 225. I decided to give one more set a go and ended up tripling my training max (245) for this cycle. Tested out a paused 255 after to see how it felt for when i define my next training max in a few weeks.

[DesireToGrow]

January 15, 2015: Squat - Max

Squat:
225 x 3, 3
315 x 1
365 x 1
395 x 1
415 x 1
add rev. doubled mini
435 + bands x 5
435 + bands x 2
455 + bands x 2
475 + bands x 2

Notes:
Was scheduled to hit a single at 435 + bands but everything was feeling great today so I ended up hitting it for 5. Since I blew that out of the water I decided to do some additionally heavier sets. Felt good getting re-acclimated with heavier weights on my back. Haven't had anything above 425ish unracked for over a year now. I'm about 6 weeks back in to consistent squatting and feel like I've got my groove back. Today it felt more efficient.

[aclockworkoi]

I was jealous of your comeback strength when I read the first page, but those squats today are super awesome! Great work - I'll follow along. Thinking about switching over to Cube method myself after a couple years on 5x5 at this point.

[DesireToGrow]

I was jealous of your comeback strength when I read the first page, but those squats today are super awesome! Great work - I'll follow along. Thinking about switching over to Cube method myself after a couple years on 5x5 at this point.

Thanks!

I'm definitely feeling beaten down today after the session. So far I really enjoy the program. It kicks my ass in a good way.

[DesireToGrow]

January 19, 2014: Deadlift - Max

1" Pin Pull:
315 x 1
385 x 1
485 x 1
515 x 1

switch to sumo
385 x 8 sets of 2

[DesireToGrow]

Mustache update:

[aclockworkoi]

Mirin mustache gains. I got crushed by 495 for some stupid reason yesterday so also mirin pulls!

[DesireToGrow]

Thanks amigo!

January 20, 2015: Bench - Speed

Floor Press:
195 x 8 sets of 3

Close Grip:
135 x 10
155 x 10
165 x 5
175 x 3 sets of 3

Band Pressdown.

Plate Overhead Press.

Band Fly.



Notes:
Decent session. Going to expedite my training week and squat tomorrow. We are getting induced on Thursday so that will put me out of commission the rest of the week meeting my baby girl.

[DesireToGrow]

And... I'm back. After 15 hours of labor and a required C-Section, I have my little girl home with us.

January 28, 2015: Deadlift - Reps:

Deadlift:
warm up to
375 x 6 sets of 2 ... vid of last set

Snatch Grip Block Pull: 2 in. below knee
305 x 15, 15

Olympic Squat:
225 x 7 sets of 5

Notes:

Speed felt great on the pulls. This was my first day of week 7 so I was only out a few days and I think the rest helped.

6th set of pulls


Here's a pic of my little peanut.

[DesireToGrow]

January 29, 2015: Bench - Max

Pin Press: 1bd. Height
185 x 2
205 x 2
225 x 1
235 x 1
245 x 1
260 x 1
add rev. Doubles micro mini
275 x 3

Close grip Paused bench:
195 x 3 sets of 3

Standing OHP:
95 x 5
115 x 5
135 x 5
155 x 5

Tricep Pressdown.

Pull-Ups.

Notes:
Introducing OHP back into my training. I don't have a great setup for it so I have to clean the weight up each set. This limits what I can do because I'm a girl and never did any cleans.

[dtaps24]

Congrats fatty.

[DesireToGrow]

Congrats fatty.

Thanks, bishtitz.

[DesireToGrow]

January 31, 2015: Squat - Speed

Squat:
Warmup
325 x 8 sets of 2
add rev. double mini
345 + bands x 2

Olympic Pause Squat:
225 x 5 sets of 5

Good Mornings.

SLDL.

Notes:
Das it mane. Focused on pushing my knees outward and being super speedy today. Looking forward to Squat-Max next week when the program calls for me to work up and hit a new PR. Not sure how heavy I'd like to go. I may shoot for 445-450 and settle there. That would leave me confident to stretch further in a skills evaluation in a couple weeks.

[DesireToGrow]

February 1, 2015: Weak point

Paused Bench: vs. Rev. Mini's
185 + bands x 5
205 + bands x 5
225 + bands x 5 sets of 3
250 + bands x 1
275 + bands x 1
290 + bands x 1 vid

Triceps, Lats, etc. Work.

290 vid.


notes:
Good session today. Wanted to feel some heavier weight in my hands in preparation for a skills evaluation in a couple weeks to reset my training maxes. I think I'm probably good for a 6% bump in each lift and will try to hit them on a single day in a mock meet. Current training maxes 425/245/505. will shoot for ~ 450/260/535 during the mock meet at this point.

[aclockworkoi]

Congrats on the baby girl, she looks great! How has the back been treating you? Got even more reason not to mess it up now!

[DesireToGrow]

Congrats on the baby girl, she looks great! How has the back been treating you? Got even more reason not to mess it up now!

Thanks buddy -- she's a delight.

Back is 100% now. I'm convinced that I just strained it on that high rep squat set.

[DesireToGrow]

January 4, 2015: Deadlift - Speed

Deadlift: vs. doubled mini's
warmup
315 + bands x 3
325 + bands x 8 singles

Snatch Grip Block Pull: 4" block
385 x 15, 15

Pause Deadlift:
225 x 3 sets of 6

Barbell Shrugs:
225 x 20, 20

Pull-ups.

Notes:
Session felt decent. I like the singles sets because it gives me a chance to tinker with form and see where I'm most efficient.

[DesireToGrow]

January 5, 2015: Bench - Reps

Competition Paused Bench:
warmup
225 x 5 singles
250 x 1

Standing Overhead Press:
135 x 5, 5
145 x 3
155 x 3
165 x 1
175 x 1
185 x 1

Band Tricep Pressdown.

Band Pull Aparts.

Notes:
Paused bench felt strong today. I found my old inzer straps I thought I had lost so that was a big plus . 250 was very easy. I think on the skills evaluation I may be closer to the 265-280 range for finding my next training max.

[DesireToGrow]

February 7, 2015: Squat - Max

Squat:
warm up
225 x 2, 2
315 x 1, 1
385 x 1
425 x 1
450 x 1

Notes:

Prescribed goal today was to set a PR over the training max used for the cycle (which was 425). 450 moved pretty well and I'm confident I have 465-475 in me. I decidedly left it in the tank so I had something to shoot for during the mock meet here in a couple weeks.

[DesireToGrow]

February 8, 2015: Weak point Day

Close Grip Bench: reverse mini
Warmup
155 + bands x 10
175 + bands x 5
185 + bands x 5
205 + bands x 5
225 + bands x 5
245 + bands x 3
265 + bands x 3

Laterals and band shoulder work.

notes:
Bench is feeling great. I'm definitely growing, too, which is okay for now. Back to work tomorrow after a couple weeks of paternity leave that blew by.