Warmup
Squat: 2x45, 95, 135, 185
235lbs - 2x5
Meh
Bench: 45, 2x95, 2x135, 175
210lbs - 3x5
Relearning how to engage my lats.
Pull-Ups:
4+1, 4, 4
Assisted w/ 30lbs - 0
Assisted w/ 90lbs - 5
Guess I know what I'm doing for the next...X days...
Muscle Snatch: 35lbs, 3x10
L-Lateral Raise: 5lbs, 1x10
45-Degree Raise: 5lbs, 2x10
Lying External: 2.5lbs, 2x10
Holy fuck my rotator cuff is balls.
Tuesday, August 16, 2011
Sunday, August 14, 2011
2011-08-14 Volume
Warmup - As usual. Going to go back down to the 10lb DBs on the shoulder warmup, though.
Squat: 2x45, 95, 135, 185, 225, 275
315lbs - 5x5
Much harder than last week. Was cutting depth (still legal) on most of the sets, only really ironed my form in for the 4th and 5th, etc.. Really need to work on these.
Press: 45, 95, 135
152.5lbs - 3x4
If I don't get 5 reps on Set 1 next time I'm adding some singles at the end.
DB Row:
3x8ea - 70lbs
Dropping the weight on these a bit so I can accumulate more volume and balance out benching. This mostly came up because there's something odd going on in the back of my left shoulder.
Muscle Snatch:
2x10 - 30lbs
Holy shit, this feels REALLY light now.
Started doing Cressey but then decided to go home instead. Apparently I forgot I was going to do that on Wednesdays.
Squat: 2x45, 95, 135, 185, 225, 275
315lbs - 5x5
Much harder than last week. Was cutting depth (still legal) on most of the sets, only really ironed my form in for the 4th and 5th, etc.. Really need to work on these.
Press: 45, 95, 135
152.5lbs - 3x4
If I don't get 5 reps on Set 1 next time I'm adding some singles at the end.
DB Row:
3x8ea - 70lbs
Dropping the weight on these a bit so I can accumulate more volume and balance out benching. This mostly came up because there's something odd going on in the back of my left shoulder.
Muscle Snatch:
2x10 - 30lbs
Holy shit, this feels REALLY light now.
Started doing Cressey but then decided to go home instead. Apparently I forgot I was going to do that on Wednesdays.
Wednesday, August 10, 2011
2011-08-10 Intensity
I love how even this takes me two and a half hours.
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x2
350lbs - 5
Yay.
Rachel wasn't here so I had no call on depth. I need to work on my setup, though; my grip's been going kinda weird.
5lbs for the rest of it.
Bench: 2x45, 95, 135, 175x3
205lbs - 3x5
Working on lat activation and leg drive.
Completely lost my back tightness on the 2nd set.
Doing TnG for half and paused for the rest, which is kinda funny.
Deadlift: 185, 225, 275, 315, 365x1
395lbs - 5
Wasn't really mentally set for these so they were a bit odd.
Not TOO hard, but still not what I wanted.
Face Pulls:
20lbs - 2x12
Surprisingly unpleasant on the second set.
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x2
350lbs - 5
Yay.
Rachel wasn't here so I had no call on depth. I need to work on my setup, though; my grip's been going kinda weird.
5lbs for the rest of it.
Bench: 2x45, 95, 135, 175x3
205lbs - 3x5
Working on lat activation and leg drive.
Completely lost my back tightness on the 2nd set.
Doing TnG for half and paused for the rest, which is kinda funny.
Deadlift: 185, 225, 275, 315, 365x1
395lbs - 5
Wasn't really mentally set for these so they were a bit odd.
Not TOO hard, but still not what I wanted.
Face Pulls:
20lbs - 2x12
Surprisingly unpleasant on the second set.
Monday, August 8, 2011
2011-08-08 Recovery
This was a social outing. Literally 3 hours to do a ~1-hour workout.
Social Part 1: Ran into David on the way in, talked about creatine and Judo for about 10 minutes.
Squats: 45x2, 95, 135, 185
225lbs - 2x5
Need to work on setting up bar placement and holding onto it and stuff. I assume that this is primarily the result of bad shoulder mobility.
Also need to work on the lateral epichondylitis.
Social Part 2: Squats took longer than they should have because I was talking with Eric. About training.
Press: 45, 95, 135
150lbs - 3x3
Meh
Social Part 3: Rested longer than I should have before, during, and after the Press because I was talking to some Asian guys in the next rack. About training. Their form got a lot better as a result.
DB Row:
3x5ea (left first) - 85lbs
Meh
Social Part 4: Spent a while teaching one of the Asian guys how to bench more effectively. And some stuff about TF2 and Starcraft.
Social Part 1: Ran into David on the way in, talked about creatine and Judo for about 10 minutes.
Squats: 45x2, 95, 135, 185
225lbs - 2x5
Need to work on setting up bar placement and holding onto it and stuff. I assume that this is primarily the result of bad shoulder mobility.
Also need to work on the lateral epichondylitis.
Social Part 2: Squats took longer than they should have because I was talking with Eric. About training.
Press: 45, 95, 135
150lbs - 3x3
Meh
Social Part 3: Rested longer than I should have before, during, and after the Press because I was talking to some Asian guys in the next rack. About training. Their form got a lot better as a result.
DB Row:
3x5ea (left first) - 85lbs
Meh
Social Part 4: Spent a while teaching one of the Asian guys how to bench more effectively. And some stuff about TF2 and Starcraft.
Saturday, August 6, 2011
2011-08-06 Volume
Warmup - As usual
Squat: 45x2, 95, 135, 185, 225, 275 (2 reps)
305lbs - 5x5
Easy as hell, partly due to my improved squat groove.
Bench: 45, 95, 135, 185 (1 rep)
205lbs - 3x3
Still got the groove in, but I've forgotten how to engage my lats. Rowing should help to fix this, need to start doing it again.
Pull-Ups:
4, 3, 3
Squat: 45x2, 95, 135, 185, 225, 275 (2 reps)
305lbs - 5x5
Easy as hell, partly due to my improved squat groove.
Bench: 45, 95, 135, 185 (1 rep)
205lbs - 3x3
Still got the groove in, but I've forgotten how to engage my lats. Rowing should help to fix this, need to start doing it again.
Pull-Ups:
4, 3, 3
Wednesday, August 3, 2011
2011-08-03 Intensity
FUCK YEAH
Warmup - As usual
Squat: 45x2, 95, 135, 185, 225, 275, 295 (x2), 315 (x2)
340lbs - 5
Knew it was a good idea, could probably have taken 350 if I'd had the balls.
I will have said balls next week. TO VICTORY!
Press: 45, 95, 135
152.5lbs - 4 (5F), 4, 3
Gurraghaghh. Need to start doing rows again so I can keep my back tight.
Fucked up my trap on the second set. It hurts when I bend my neck back. I'm familiar with this so I'm not worried - probably just a pull and something that'll go away fairly quickly.
Seriously need to take care of this lateral epichondylitis tho.
Deadlift: 152.5, 185, 225, 275, 315
385lbs - 5
I guess I'll do 395 next time.
Warmup - As usual
Squat: 45x2, 95, 135, 185, 225, 275, 295 (x2), 315 (x2)
340lbs - 5
Knew it was a good idea, could probably have taken 350 if I'd had the balls.
I will have said balls next week. TO VICTORY!
Press: 45, 95, 135
152.5lbs - 4 (5F), 4, 3
Gurraghaghh. Need to start doing rows again so I can keep my back tight.
Fucked up my trap on the second set. It hurts when I bend my neck back. I'm familiar with this so I'm not worried - probably just a pull and something that'll go away fairly quickly.
Seriously need to take care of this lateral epichondylitis tho.
Deadlift: 152.5, 185, 225, 275, 315
385lbs - 5
I guess I'll do 395 next time.
Monday, August 1, 2011
2011-08-01 Recovery
Warmup - As usual
Squat: 45x2, 95, 135, 185
225lbs - 2x5
Easy.
Floor Press: 45, 95, 135, 185
235lbs - 5, 4, 3
Taught a kid some squatty stuff.
Pull-Ups:
4, 4, 3
Squat: 45x2, 95, 135, 185
225lbs - 2x5
Easy.
Floor Press: 45, 95, 135, 185
235lbs - 5, 4, 3
Taught a kid some squatty stuff.
Pull-Ups:
4, 4, 3
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