My right shoulder is beginning to trouble me.
Bench w/ Chain: 45, 45, 85, 85
8x3 - 120lbs
Speed was...present. No exceptionally slow reps, but my form was somewhat lacking and I didn't have a whole lot of particularly fast ones.
Press: 45
110lbs - 8, 7, 6, 5, 6
Good. Taking 115 next week.
Aaaand yeah, I'm probably maxing out on Incline instead of 2-Board. Doubt 2-Board's going to do a whole lot for my bottom-end strength, and I'm guaranteed not to have spotters this weekend, and...yeah.
Blast Strap Pushup:
15, 9, 7, 6, 8
Delts = fried.
DB Row w/ FatGripz:
35lbs - 15, 12, 10, 10, 10
Up the weight.
...flaked on shoulder prehab work this time. Probably a bad idea given that my shoulder is giving me trouble.
Will not skip it again as of next week, for either day.
Thursday, April 15, 2010
Tuesday, April 13, 2010
2010-04-13 DE Lower
I think I'm going to adjust the schedule so I'm doing the two DE days back-to-back. I don't anticipate serious work obligations on Thursdays until next semester - and know for a fact that I won't have any over the summer, since OChem isn't going to meet on Fridays - but I'd rather have a decent spot.
Dieselcrew Shoulder Warmup
Box Squat w/ Light: 45, 95, 135
12x2 - 185lbs
Easy
Squat Workup:
185lbs - 3
225lbs - 2
275lbs - 1, 1, 1
Not quite as fast as I'd've liked, but easy.
Speed Pulls (Straight Weight):
185lbs - 1, 1, 1, 1, 1
Dunno if the bands are really doing it here. I'll know more about any DL strength issues in a couple of weeks.
Front Squat: 3x135 (had this sitting on a nerve in my shoulder, or something similarly unpleasant)
205lbs - 5, 5, 5
Strongly considered taking this for another 2 sets, but...well, that I can do next week.
Doing Front Squats next week as well, then switching over to Rack Pulls for the first three weeks of the next cycle...then 3 weeks Front Squat, repeat until progress stalls and I have to re-assess.
FatGripz Rack Pull: 5x135
6x 155, 165
5x 155
4x 155
Not the improvement I was hoping for, but w/e. We'll see next week.
Fallouts:
10, 10, 10, 10, 10
Took some time to set up the Blast Straps (which are going to stay at "push-up" length pretty much constantly, methinks). These felt like they were doing more for shoulder stability (...when I actually locked my shoulders in properly) than for my abs...right up until I left the locker room and noticed that my midsection was so tired I couldn't push my abs out anymore.
Dieselcrew Shoulder Warmup
Box Squat w/ Light: 45, 95, 135
12x2 - 185lbs
Easy
Squat Workup:
185lbs - 3
225lbs - 2
275lbs - 1, 1, 1
Not quite as fast as I'd've liked, but easy.
Speed Pulls (Straight Weight):
185lbs - 1, 1, 1, 1, 1
Dunno if the bands are really doing it here. I'll know more about any DL strength issues in a couple of weeks.
Front Squat: 3x135 (had this sitting on a nerve in my shoulder, or something similarly unpleasant)
205lbs - 5, 5, 5
Strongly considered taking this for another 2 sets, but...well, that I can do next week.
Doing Front Squats next week as well, then switching over to Rack Pulls for the first three weeks of the next cycle...then 3 weeks Front Squat, repeat until progress stalls and I have to re-assess.
FatGripz Rack Pull: 5x135
6x 155, 165
5x 155
4x 155
Not the improvement I was hoping for, but w/e. We'll see next week.
Fallouts:
10, 10, 10, 10, 10
Took some time to set up the Blast Straps (which are going to stay at "push-up" length pretty much constantly, methinks). These felt like they were doing more for shoulder stability (...when I actually locked my shoulders in properly) than for my abs...right up until I left the locker room and noticed that my midsection was so tired I couldn't push my abs out anymore.
Sunday, April 11, 2010
2010-04-11 ME Upper
Dieselcrew Shoulder Warmup
Floor Press: 45, 45, 70, 95
3x 115, 135, 155
1x 175, 185, 195, 200, 205
My right arm has some serious issues. VERY uneven lockout.
JM Press:
1, 1 - 85lbs (...Jon forgot how to math)
65lbs - 8, 6, 5, 5, 4
Meh, about where I used to be.
Straight-Arm Pulldown:
45lbs - 12
45lbs + block - 10, 7, 7
...**** it, doing either pull-ups or regular pulldowns next week.
Bent Over DB Rear Delt Fly w/ FatGripz:
10lbs - 12
12.5lbs - 12, 12
THIS ONE I'm keeping.
Muscle Snatch: 3x8 - 30lbs
L-Lateral Raise: 1x8 - 12.5lbs
45-Deg. Raise: 2x8/side - 10lbs
Decided to slash the weights on these and work back up.
Floor Press: 45, 45, 70, 95
3x 115, 135, 155
1x 175, 185, 195, 200, 205
My right arm has some serious issues. VERY uneven lockout.
JM Press:
1, 1 - 85lbs (...Jon forgot how to math)
65lbs - 8, 6, 5, 5, 4
Meh, about where I used to be.
Straight-Arm Pulldown:
45lbs - 12
45lbs + block - 10, 7, 7
...**** it, doing either pull-ups or regular pulldowns next week.
Bent Over DB Rear Delt Fly w/ FatGripz:
10lbs - 12
12.5lbs - 12, 12
THIS ONE I'm keeping.
Muscle Snatch: 3x8 - 30lbs
L-Lateral Raise: 1x8 - 12.5lbs
45-Deg. Raise: 2x8/side - 10lbs
Decided to slash the weights on these and work back up.
Wednesday, April 7, 2010
2010-04-07 DE Lower
Dieselcrew Shoulder Warmup - 5lbs
GHR: 5xBW
Speed Box Squat w/ Lights: 45, 95, 135, 185
10x2 - 205lbs
Not exceptionally fast, but strong.
Speed Pulls w/ Short Monster Minis:
8x1 - 185lbs
Front Squat: 135
185lbs - 5, 5, 5, 5, 6
Figured out a better means of holding things in place - after I walk it out with the clean grip in regular position, I take my hands off of the bar and grab the back of my neck. It's a bit of a cheater front squat given that I keep my elbows high by actively pulling on my neck, but the idea here is to build my squat, not my front squat.
Pinch-Grip Dead:
45lbs - 10
55lbs - 8, 8, 8, 8+5Sec hold
Arranged as 10-2x5-4x2.5-25 (sans the 10 for the 45lb set)
Making some pretty nice progress on this movement.
Cable Crunch:
60lbs - 12, 12, 12, 10, 8
GHR: 5xBW
Speed Box Squat w/ Lights: 45, 95, 135, 185
10x2 - 205lbs
Not exceptionally fast, but strong.
Speed Pulls w/ Short Monster Minis:
8x1 - 185lbs
Front Squat: 135
185lbs - 5, 5, 5, 5, 6
Figured out a better means of holding things in place - after I walk it out with the clean grip in regular position, I take my hands off of the bar and grab the back of my neck. It's a bit of a cheater front squat given that I keep my elbows high by actively pulling on my neck, but the idea here is to build my squat, not my front squat.
Pinch-Grip Dead:
45lbs - 10
55lbs - 8, 8, 8, 8+5Sec hold
Arranged as 10-2x5-4x2.5-25 (sans the 10 for the 45lb set)
Making some pretty nice progress on this movement.
Cable Crunch:
60lbs - 12, 12, 12, 10, 8
Monday, April 5, 2010
2010-04-05 ME Upper
Floor Press: 45, 45, 95, 95
3x 115, 135, 150, 165, 180, 185
Speaks for itself. Triple with a former 1RM.
Floor Crusher:
75lbs - 4, 5, 4, 4, 4
Be amusing to see how these go when I come back to them next cycle.
Pull-Ups:
10, 5, 5, 5, 5+Negative
Chalking this up to forgetting my phone and taking much longer rests than normal.
FG DB Cleans:
17.5s x 12, 12, 10
Started using a bit more body english than was healthy.
Decided to give my rotator cuff a rest.
3x 115, 135, 150, 165, 180, 185
Speaks for itself. Triple with a former 1RM.
Floor Crusher:
75lbs - 4, 5, 4, 4, 4
Be amusing to see how these go when I come back to them next cycle.
Pull-Ups:
10, 5, 5, 5, 5+Negative
Chalking this up to forgetting my phone and taking much longer rests than normal.
FG DB Cleans:
17.5s x 12, 12, 10
Started using a bit more body english than was healthy.
Decided to give my rotator cuff a rest.
Saturday, April 3, 2010
2010-04-03 ME Lower
That said, given my quad discovery, I'm strongly considering following Wendler's example on the GMs and just dropping the damn things in favor of maxing out on High-Bar or Manta Ray squats, and using Rack Pulls as a supplemental movement for my high-intensity back strengthener. This is partially due to my lack of desire to buy any new stuff this month (went over budget by about $150 last month...spring break + meet in the same month was NOT easy on my wallet) and inability to keep the bar in place when GMing anything over around 225lbs. If I move my grip out (potentially beneficial for keeping the bar held down), I lose tightness...etc..
Anyway:
DieselCrew Shoulder Warmup
GMs: 45, 45, 95
3x 135, 155, 175, 195, 215, 235, 255
Not shooting for a PR today, just tying the old one...which is old. Part of the reason I hate GMs is that thanks to the bar rolling issue, my form is completely inconsistent (since I have to start the concentric the moment the bar starts to roll or risk a neck injury) and I can't set any new PRs (due to the shifting lever arm). Suspended would fix both of these, but given that none of my DL or Squat issues appear to be hip- or back- dependent...yeah.
GHR w/ Plate on Face:
15lbs - 6
2 reps with 15, then 2 with 10...or something
10lbs - 7, 5, 5
****ed up the machine setup for the 2nd set. Form was horrific on the first set (huge back dependence). 10lbs went better.
So there we have it, Jon's changing his ME Rotation. Setting up ME ME and DE Supp as:
MEME: Powerlifting Squat, Olympic Squat, Conventional Deadlift
DESu: Rack Pull, Front Squat
2 and 3 weeks per movement, respectively. Rack Pulls to build back strength, Front Squats to build up the quads, glutes, and abs.
I've been strongly considering shooting for a PR Triple on week 1 of each ME movement and then a PR Single on week 2, as well. Since I'm (probably) switching my ME Movement to something I can reasonably go for a Max Single on, it seems as though this might be prudent.
Anyway:
DieselCrew Shoulder Warmup
GMs: 45, 45, 95
3x 135, 155, 175, 195, 215, 235, 255
Not shooting for a PR today, just tying the old one...which is old. Part of the reason I hate GMs is that thanks to the bar rolling issue, my form is completely inconsistent (since I have to start the concentric the moment the bar starts to roll or risk a neck injury) and I can't set any new PRs (due to the shifting lever arm). Suspended would fix both of these, but given that none of my DL or Squat issues appear to be hip- or back- dependent...yeah.
GHR w/ Plate on Face:
15lbs - 6
2 reps with 15, then 2 with 10...or something
10lbs - 7, 5, 5
****ed up the machine setup for the 2nd set. Form was horrific on the first set (huge back dependence). 10lbs went better.
So there we have it, Jon's changing his ME Rotation. Setting up ME ME and DE Supp as:
MEME: Powerlifting Squat, Olympic Squat, Conventional Deadlift
DESu: Rack Pull, Front Squat
2 and 3 weeks per movement, respectively. Rack Pulls to build back strength, Front Squats to build up the quads, glutes, and abs.
I've been strongly considering shooting for a PR Triple on week 1 of each ME movement and then a PR Single on week 2, as well. Since I'm (probably) switching my ME Movement to something I can reasonably go for a Max Single on, it seems as though this might be prudent.
Friday, April 2, 2010
2010-04-02 DE Upper
Had my first run-in with a chalk nazi gym employee. I got careless with the mess, and he's new and naive. He couldn't prove it was me, though, so...yeah.
Still, faint suspicion he's going to have it out for me in the future.
Bench w/ 1 Set Chain: 45, 45, 85, 85
8x3 - 120lbs
Much faster than last time, but still not fast enough for me to be comfortable working up.
Press: 45lbs
105lbs - 8, 7, 5, 6, 6
Felt very solid. Lost my balance a couple of times, though.
DB Floor Press:
45s - 12, 12, 10, 8, 8
Need to be careful with how I execute this; my left shouldn't isn't too thrilled about some angles of descent.
Seated Cable Row:
60lbs + Block Thing x 12, 12, 12, 12, 10
Random Prehab ****
Very good day, outside of said chalk nazi.
Still, faint suspicion he's going to have it out for me in the future.
Bench w/ 1 Set Chain: 45, 45, 85, 85
8x3 - 120lbs
Much faster than last time, but still not fast enough for me to be comfortable working up.
Press: 45lbs
105lbs - 8, 7, 5, 6, 6
Felt very solid. Lost my balance a couple of times, though.
DB Floor Press:
45s - 12, 12, 10, 8, 8
Need to be careful with how I execute this; my left shouldn't isn't too thrilled about some angles of descent.
Seated Cable Row:
60lbs + Block Thing x 12, 12, 12, 12, 10
Random Prehab ****
Very good day, outside of said chalk nazi.
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