I started on my "diet" for bulking a few days back; it consists of three pretty much pure-paleo meals of meat and greens+carrots for the first portion of the day, followed by with a ~2lb fruit smoothie around training (either before or after; so far it's been before for lifting and after for sled work), varying large quantities of milk after training, and a final meal mixed in at the end. This totals to around 5,000-6,000 kcal per day and, while challenging - particularly when I find myself inadvertently taking time out of my schedule to mess around - seems fairly solid. BRB, quart of milk.
Today went epicly, possibly because of the extra calories.
Warmup (no GHR etc. this time, due to shin concerns)
Bench: 45, 45, 95, 95, 95, 135
6x3 - 155lbs
I'm getting better and better at making myself uncomfortable on the bench, and at using the middle fingers-on-rings grip width. Need to make sure I'm taking my fish oil and massaging my forearms (and taking care to keep the wrist angle proper) to avoid fucking my wrists up.
The first rep of every set felt pretty great. Others were variable.
Saba and I are getting anal and doing the commands for every set, with the Press command on every single rep. This is somewhat lulz-worthy, but the pause should help out quite a lot.
Floor Press: 95
160lbs - 5, 5, 5, 4, 4
Failed the 5th rep on the 4th set, didn't bother with it on the last one.
DB Floor:
50s - 10, 10, 10, 7, 9
Epicly.
Seated Cable Row with Shitty Handle:
10x 70, 80, 80
Shoulders weren't appreciating this that much. Urgh. Need to roll them.
SE Upper Prehab Circuit
Sunday, July 18, 2010
Saturday, July 17, 2010
Two in One
SE Lower
The leg issues came back, but I decided that I wasn't going to let it fuck up another training session. Pretty sure it's a consequence of not rolling my quads, having an inactive VMO, and doing GHRs wrong, so...yeah.
Squat: 95
3x 135, 135, 135, 185, 225
6x3 - 260lbs
Focusing on doing more warming up in the sub-50% range to get form figured out before going for the heavy ones. Today's big lesson was to very intentionally arch as hard as possible on the way down and out of the hole; this did a lot to help bring the bar up in position.
Deadlift: 135, 225
5x1 - 275lbs
Found that these got massively easier if I just accounted for the lack of rolling by lining my feet up so the bar touched my shins in the basic setup position. Still not as easy, though.
Front Squat: 135
1x 215
3x5 - 185lbs
Ick. Guessing this was just me being totally shot after the squats (WTF), but...yeah.
Kroc Row: Warmup x 27.5s
20ea x 50s
Just doing one set of these for the time being. I'm not cheating hard enough, but I'm guessing these'll get better with time.
Rollouts:
3x10
---
Saturday - Extra Workout
Sled: All my plates (I think this 105lbs, plus the 20lbs of the sled itself) x 5 "trips"
First 3 trips were from the corner to the power pole (...WTF IS THIS CALLED, MY MIND IS BLANK AFTER MY SLED-ASSISTED SUICIDE) and back. Those shot me totally to hell, and on the fourth one I pussied out when I got to the pole and did each bit separately. I'm going to go measure this distance in a bit.
Part of the issue here is that there really isn't any long, flat stretch of pavement anywhere near the condo, and the difference between pulling the sled on flat and on a slope is fucking HUGE. Pulling it downhill is barely harder than just walking, and pulling it uphill is like trying to drive with the parking brake engaged.
I'm going to work up to longer distances for a few weeks and then just go buy some 45s.
EDIT: TMI warning, but once I'd finished contrast showering after the sled work, I suddenly started to get extremely horny and am now practically salivating at the chance to fuck my ex's brains out tonight.
The leg issues came back, but I decided that I wasn't going to let it fuck up another training session. Pretty sure it's a consequence of not rolling my quads, having an inactive VMO, and doing GHRs wrong, so...yeah.
Squat: 95
3x 135, 135, 135, 185, 225
6x3 - 260lbs
Focusing on doing more warming up in the sub-50% range to get form figured out before going for the heavy ones. Today's big lesson was to very intentionally arch as hard as possible on the way down and out of the hole; this did a lot to help bring the bar up in position.
Deadlift: 135, 225
5x1 - 275lbs
Found that these got massively easier if I just accounted for the lack of rolling by lining my feet up so the bar touched my shins in the basic setup position. Still not as easy, though.
Front Squat: 135
1x 215
3x5 - 185lbs
Ick. Guessing this was just me being totally shot after the squats (WTF), but...yeah.
Kroc Row: Warmup x 27.5s
20ea x 50s
Just doing one set of these for the time being. I'm not cheating hard enough, but I'm guessing these'll get better with time.
Rollouts:
3x10
---
Saturday - Extra Workout
Sled: All my plates (I think this 105lbs, plus the 20lbs of the sled itself) x 5 "trips"
First 3 trips were from the corner to the power pole (...WTF IS THIS CALLED, MY MIND IS BLANK AFTER MY SLED-ASSISTED SUICIDE) and back. Those shot me totally to hell, and on the fourth one I pussied out when I got to the pole and did each bit separately. I'm going to go measure this distance in a bit.
Part of the issue here is that there really isn't any long, flat stretch of pavement anywhere near the condo, and the difference between pulling the sled on flat and on a slope is fucking HUGE. Pulling it downhill is barely harder than just walking, and pulling it uphill is like trying to drive with the parking brake engaged.
I'm going to work up to longer distances for a few weeks and then just go buy some 45s.
EDIT: TMI warning, but once I'd finished contrast showering after the sled work, I suddenly started to get extremely horny and am now practically salivating at the chance to fuck my ex's brains out tonight.
Wednesday, July 14, 2010
2010-07-14 ME Upper
Had to get in and out fairly quickly. Took bench grip out to middle fingers on rings; I feel a difference, but it's kinda hard to work with right now.
Bench: 95, 95, 95
3x 135, 135, 135, 155
1x 175, 185
0x 205
1x 185
205 failed off the chest.
Saba and I are now practicing the commands to avoid any embarassment at meets. All we need know is a third guy to cue and hold boards, and we're golden. >.>
Bench: 95, 95, 95
3x 135, 135, 135, 155
1x 175, 185
0x 205
1x 185
205 failed off the chest.
Saba and I are now practicing the commands to avoid any embarassment at meets. All we need know is a third guy to cue and hold boards, and we're golden. >.>
Monday, July 12, 2010
2010-07-12 ME Lower
OW.
Box Squat: 4x3 - 135lbs
3x 185, 225
1x 275, 315, 295, 295
Easy. Didn't really psyche up and 315 went up like (heavy) air.
GHR:
8x 10lb, 15lb
After the 15lb, I demonstrated the glute bridge to Saba and did something fairly painful to my leg in the process of standing up. Ow.
Cut it short and went and bought my second ribeye of the day. I am currently waiting on my new fridge. x.x
Box Squat: 4x3 - 135lbs
3x 185, 225
1x 275, 315, 295, 295
Easy. Didn't really psyche up and 315 went up like (heavy) air.
GHR:
8x 10lb, 15lb
After the 15lb, I demonstrated the glute bridge to Saba and did something fairly painful to my leg in the process of standing up. Ow.
Cut it short and went and bought my second ribeye of the day. I am currently waiting on my new fridge. x.x
Sunday, July 11, 2010
2010-07-11 SE Upper
My stress levels have been a lot higher and I haven't been eating well, but this will change very soon due to the departure of my family. I'm going to start drinking a quart of whole milk after breakfast and at least another two, if not the rest of the gallon, post-training.
Warmup
Bench: 45, 95, 95, 135, 135
5x1 - 175lbs
Trying to get in the habit of taking longer on warmups to get a better feel for the lifts. Helped here - the work reps felt fairly good, even if I couldn't get the weight to land on my lats properly.
Floor Press: 45, 95
160lbs - 5, 5, 5, 5, 4
Meh. Move up to 165 next cycle, given that I should weigh a good 5lbs more by then. If we come back to this, come to think of it...iirc the original cycle was Incline.
DB Floor:
10x 35s, 40s, 45s, 45s, 45s
Fair enough.
DB Row:
35x 10, 10, 10, 10, 10
2x10 circuit of:
Face Pull - 10lbs
Push-Ups
Inverted Rows
Plate Halos (25lb Plate)
Warmup
Bench: 45, 95, 95, 135, 135
5x1 - 175lbs
Trying to get in the habit of taking longer on warmups to get a better feel for the lifts. Helped here - the work reps felt fairly good, even if I couldn't get the weight to land on my lats properly.
Floor Press: 45, 95
160lbs - 5, 5, 5, 5, 4
Meh. Move up to 165 next cycle, given that I should weigh a good 5lbs more by then. If we come back to this, come to think of it...iirc the original cycle was Incline.
DB Floor:
10x 35s, 40s, 45s, 45s, 45s
Fair enough.
DB Row:
35x 10, 10, 10, 10, 10
2x10 circuit of:
Face Pull - 10lbs
Push-Ups
Inverted Rows
Plate Halos (25lb Plate)
Friday, July 9, 2010
2010-07-09 SE Lower
Dieselcrew Warmup, GHRs, Leg Swings, Side Swings
Squats: 135, 185, 225
6x3 - 255lbs
Repeating last squat cycle.
I've noticed a mild problem - as I get more warmed up, my back seems to get a mild pump, and this forces the bar higher up on my delts/traps. First warmup set of squats always has the bar in this awesome position with great tightness, and then it climbs a bit and feels out of place. Or maybe this is just my back being warmer and not registering the same sensation of the weight pressing down on it.
Anyway, first rep of each set was generally pretty good, second varied, third was almost universally shit with falling forward. Need to make sure I'm driving up and back properly.
Deadlifts: 135, 225
3x1 - 275lbs
Holy fucking shit, polygonal plates blow. I didn't feel in position for these at all, and I have a strong suspicion it's because I'm used to rolling the bar back slightly as I'm entering the final phases of my setup, and couldn't do that here. These were just horrible.
Rack Pulls: 225
3x5 - 315lbs
First set felt great, second and third were slightly harder. I was stuck cutting some volume short here because I needed to get back to the condo in a hurry.
Didn't go up in weight on account of my having not gained my way back up. I'm GOMADing once I my family GTFOs. Sled work should keep the bulk down somewhat.
30-Degree Incline Shrugs:
3x10 - 35s
Didn't feel as good as last time.
Squats: 135, 185, 225
6x3 - 255lbs
Repeating last squat cycle.
I've noticed a mild problem - as I get more warmed up, my back seems to get a mild pump, and this forces the bar higher up on my delts/traps. First warmup set of squats always has the bar in this awesome position with great tightness, and then it climbs a bit and feels out of place. Or maybe this is just my back being warmer and not registering the same sensation of the weight pressing down on it.
Anyway, first rep of each set was generally pretty good, second varied, third was almost universally shit with falling forward. Need to make sure I'm driving up and back properly.
Deadlifts: 135, 225
3x1 - 275lbs
Holy fucking shit, polygonal plates blow. I didn't feel in position for these at all, and I have a strong suspicion it's because I'm used to rolling the bar back slightly as I'm entering the final phases of my setup, and couldn't do that here. These were just horrible.
Rack Pulls: 225
3x5 - 315lbs
First set felt great, second and third were slightly harder. I was stuck cutting some volume short here because I needed to get back to the condo in a hurry.
Didn't go up in weight on account of my having not gained my way back up. I'm GOMADing once I my family GTFOs. Sled work should keep the bulk down somewhat.
30-Degree Incline Shrugs:
3x10 - 35s
Didn't feel as good as last time.
Thursday, July 8, 2010
Further Catch-Up
ME Lower
Saba's in.
Box Squat: 95, 135
3x 185, 225, 275
Mostly done for Saba's benefit. He's actually fairly good at these form-wise, so it appears most of his squat weakness is the result of just generally being weak, rather than due to any specific form problem.
GHR:
5x8 - 10lbs
RDL:
4x10 - 185lbs
Stopped due to grip failure.
Iso Hold:
3x20ct - 70lbs
Rollouts:
3x8
---
ME Upper
Saba still in. Yay.
Pause Bench: 45
3x 95, 95, 135, 135, 160
2x 185, 185
Still working on getting my form back on these.
DB Bench:
6x 65, 60, 60, 60, 60
Need to keep my shoulders back on this.
And yeah, I know, I should have done dips.
Pull-Ups:
8, 5, 4, 4, 4
3 real reps on the last two sets, honestly.
Would have done pulldowns but the stations were both taken.
Rear Delt Flyes:
5x10 - 12.5s
Either increasing the weight or switching to band pullaparts.
Cressey Shoulder Thing:
25lbs / 5lbs / 5lbs / Nothing
Going light.
Curls:
5lbs x Insanity
Just getting some blood pumping into my elbows.
Saba's in.
Box Squat: 95, 135
3x 185, 225, 275
Mostly done for Saba's benefit. He's actually fairly good at these form-wise, so it appears most of his squat weakness is the result of just generally being weak, rather than due to any specific form problem.
GHR:
5x8 - 10lbs
RDL:
4x10 - 185lbs
Stopped due to grip failure.
Iso Hold:
3x20ct - 70lbs
Rollouts:
3x8
---
ME Upper
Saba still in. Yay.
Pause Bench: 45
3x 95, 95, 135, 135, 160
2x 185, 185
Still working on getting my form back on these.
DB Bench:
6x 65, 60, 60, 60, 60
Need to keep my shoulders back on this.
And yeah, I know, I should have done dips.
Pull-Ups:
8, 5, 4, 4, 4
3 real reps on the last two sets, honestly.
Would have done pulldowns but the stations were both taken.
Rear Delt Flyes:
5x10 - 12.5s
Either increasing the weight or switching to band pullaparts.
Cressey Shoulder Thing:
25lbs / 5lbs / 5lbs / Nothing
Going light.
Curls:
5lbs x Insanity
Just getting some blood pumping into my elbows.
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