2010-09-26 SE Upper

Took Friday off almost completely (lots of rolling while everyone else lifted) because everything I would have been doing would have aggravated my glute.

Deficit Deads tomorrow for ME. I may or may not join in.

I didn't sleep much last night (just turned 20: cheat meal, followed by movies and sex, followed by SOME sleep, followed by more sex and then work on an empty stomach) and didn't eat THAT much today, so...yeah. I need to get my ass over to Costco and buy a length of ribeye.

Didn't bench today. Eric somehow managed to fail on his. Finally got around to telling Dustin to just do a linear program for the time being, so he's now doing what Rachel's doing and is only slightly stronger than her (except on the Bench).

Rachel got her 3x5x95 Squat today and we were all very pleased, particularly since she got about as much sleep as I did last night.

I'm going to stop blogging now and just give you the update. Huzzah.

Warmup + Asstons of glute rolling

Press: 45, 95
125lbs - 5, 5, 5, 5, 4
GUH.

DB Floor:
60s x 4
Then my shoulder started to hurt and I decided not to chance it.

2010-09-22 ME Upper

Pretty nice.

Warmup, Rolling

Floor Press - 45, 45, 95, 95
3x 135, 135, 165
1x 185, 185, 205, 225, 230, 210
Solid.

DB Military:
3x6 - 55lb DBs
Last rep of the last set was a tad dodgy.

Pulldowns:
5x10 - 90lbs
Good feeling in my lats.

Rear Delt Flyes:
3x8 - 22.5lb DBs
Going for 5x10 next week.

Prehab Stuff: 30lbs, 5lbs, 5lbs, 2.5lbs

2010-09-20 ME Lower

Deadlift: 135, 135, 185, 185, 225, 225
3x275
1x 315, 365, 405 PR, 365
Video upcoming.
I was at around competition-level psyche on this one.

Step-Up:
3x4ea - 55lbs
Just cut the volume and got this done.

45-Degree Hyper:
3x10 - 95lb DB
Didn't think I was going to get this.

My back feels like hell (muscularly). I'm going to be sore in the morning.

2010-09-20 SE Upper

Warmup, Rolling

Bench: 45, 45, 95, 100, 145
5x4 - 165lbs
These were all decent, some better than others. Very few that were great.

Press: 45
5x5 - 120lbs
Fucking FINALLY.
Pinkies on the rings grip now. I think this made a difference, and it should do a decent bit to keep me consistent with grip width.

DB Floor:
60s x 10, 10, 8, 7, 7
Shoulders not loving me over these.
I think this is more due to my not coming damn close to megadosing fish oil anymore, though. I need Greg's Costco card ASAP.

DB Row:
3x10ea - 50lb
My right lat is hilariously weaker than the left one.

Face Pull:
2x10 - 10lbs

2010-09-17 SE Lower

Got there late and took way too long. What I did went well, except for totally smashing my wrists into my hands while cleaning the bar up to the rack between deads and squats.

Warmup, Foam Rolling

Deadlift: 135, 185, 225
4x3 - 280
These just generally felt good. Which is odd, 'cause I felt like shit.

Squat: 135, 135, 185, 225
5x3 - 280
Sinking these to depth appears to be part of what got my glute whining at me. It also isn't doing nice things to my hip flexor.
I look forward to when I have enough money put away to go for some ART. For now, massage and contrast showers. And rolling. Loooots of rolling.

Rollout:
2x10

Had to cut things short because the gym closed. I'll start cracking down on duration soon.

2010-09-15 ME Upper

Rolling
Warmup

Floor Press: 45, 45, 45, 95, 95, 135, 135
3x 185
2x 210 (3F), 205
Failed the third on 210; I had a few technical issues on the first rep, but I doubt I would have gotten it anyway. Strong suspicion this has something to do with how stressed out I was last night and this morning - first anxiety attack I've had in ages. I DETEST these things and blame mental weakness and not taking enough fish oil. Going for 225 next week.

Strict DB Press:
6x 30s, 40s, 50s, 50s, 50s
Given how my shoulders felt after floor, it seemed like a bad idea to do Dips.
Roughly neutral grip on this one to help with my shoulders. Yay, I need active release technique.

Lat Activation Pulldowns:
4x10 - 90lbs
Decent.

Rear Delt Flyes:
4x10 - 20s
Form's getting sloppy here.

Cressey Rotator Cuff Circuit:
30lbs, 5lbs, 5lbs, 2.5lbs

2010-09-13 ME Lower

Big milestone.

Rollings (tennis ball not really necessary)
Warmup

Deadlift: 135, 185, 185
3x 225, 275, 315, 365
All with good back position. I really had to dig deep on the last one, but all of that highish-volume high-intensity pulling on Fridays has paid off - I knew exactly what to do to maximize my chances of getting it without fucking my back up, and the entire set went very well. 405 and a 1000 total next week. Psyched up reasonably hard for this one, though...well, actually came pretty naturally. I haven't had to force it for a while.
Saba got 295 for 3, which was a 1-rep improvement over his previous best. The sickness has taken its toll, x.x.
Eric and Dustin have agreed to switch entirely to my program, though Fridays (the one day they weren't with us anyway) will be a bit of an issue to schedule because they may have Church until 10pm, which is...well, odd to me, but something rather difficult to move around on both ends because the gym closes at 11pm and I can't train at all on Saturdays. If their church gets out at 9 it's still viable; later than that, we'll probably just have to move speed day to Thursday.

Step-Up:
3x6ea - 55s
Meh. Got my left glute complaining.
The left one is honestly more of a problem than the right.

45-Degree Hyper:
3x10 - 90lbs
Easy.

Rollouts:
3x10
Not so easy. Urgh.
Maybe get 5x10 next Monday and THEN add in a band. >.>