Wednesday, November 21st, 8:30am
[B]Squats (no belt)[/B]
405x5
475x6.5
[B]A. Bench Press[/B]
275x5
315x7
[B]B. Chins[/B]
40x5
60x7
[B]Ring Dips/Close-grip Chins[/B]
BWT x10x5
*needed a pump, I was down in the dumps.
Operation "Train Like a F[B]u[/B]cking *******" is over. I've been expecting way too much out of my body lately and it's destroying me. Form is all over the place for squatting and benching. Was going to try for 475/315/495x8 today, but my back was too gone to deadlift.
I need to dedicate one day per week to squatting/benching with a fair amount of volume at an 8-9 RPE instead of going balls to the wall each session. I WAS doing that before, but as my numbers started shooting up I started leaning towards intensity and forgetting what got me to those strength levels in the first place, which was easier work to focus on form and speed.
Basically I am going to have one RE squat/bench day, one ME squat/bench day, and one deadlift day. Even considering pairing up the RE squat/bench day with the deadlift day so I am only loading my spine heavy 2x/week. Also going to get back to more assistance work via GHRs, shrugs, ring dips & chins, shoulder work, abs, kettlebells, etc. I tend to neglect those things as I start pushing the numbers.
This quote basically sums up my entire training history:
“I have not failed. I've just found 10,000 ways that won't work.”
-Thomas A. Edison
[QUOTE=mstatefan91;982094423]This is what Ben Rice posted today
[youtube]fICtukE8d4s&feature=g-all-u[/youtube]
Anybody else ready to go deadlift now?[/QUOTE]
Didn't notice you posted that before. Huge deadlift, but his recent stuff is showing that he is human lol. Gives the rest of us a chance to catch up!
Saturday, November 24th, 10:30am
[B]Ring Dips/Close-grip Chins[/B]
BWT x10
52x5x5
Spent about 1.5 hours earlier this morning doing a ton of tissue and flexibility work. My body feels great, and one thing is for certain, I won't be neglecting my band stretches from now on. I forgot how good they make my hips and shoulders feel.
I was completely destroyed from my 12 hour Black Friday shift, so I haven't had the desire to do much at all. Decided not to do any kettlebell work to give myself lower back a little more rest.
My body finally feels like it is getting back to normal from the couple weeks where I just buried myself. I have easy indicator of whether I am recovering well or not, and that's whether or not there is a tent pitched in my room when I wake up. Oh, and if you are sensitive or prude I wouldn't read that last line ;)