Fucking hell, I need to get my work capacity up. Not living in Berkeley means I'm not walking up and down hills on an hourly basis, and it shows. My god.
Oh, I also have barely eaten for the last few days and got totally hammered Thursday night, but I don't plan to repeat that for at least another year.
Dieselcrew Shoulder Warmup
Deadlift: 135
3x 185, 225, 275, 315, 345
I may start standing up and resetting between reps; last rep with 345 was horrible, presumably because my setup. Also, the knurl on the bars here is absolutely shit, and even chalk has only a limited boosting factor...but hey, at least I can USE the chalk without having to be secretive.
Oh, and PR. Going for 385 next week.
Lunges:
4x5ea - 75lbs each hand
This totally destroyed me.
45-Degree Hyper:
4x10 - 80lb DB on chest
This had me damn-near passing out in my car.
AFK/buying sled.
Monday, May 31, 2010
Thursday, May 27, 2010
2010-05-27 ME Upper
Pretty decent.
Dieselcrew Shoulder Warmup
Floor Press: 45, 95
3x 135, 165
1x 190, 210, 200, 200
The second shot with 200 was completely hilarious; my spotter grabbed the bar about halfway up and pulled it about 2/3 of the way to lockout, so I told him to fuck off, took it back down to about an inch below where he'd grabbed it, and finished the rep. I consider it a valid rep.
JM Press: 45
5x 60
8x 65, 65, 65
Getting a numbness in my thumbs from this; I'm switching to rolling DB extensions for the time being, methinks.
Lat Pulldown:
10x 55, 70, 70, 70, 55
Using the cues from a recent T-Nation article.
I'm doing these in place of grip work (which I don't usually do anyway) on SE Lower for this cycle, too. If it pays off and gets my lats moving, sweet. If it doesn't, at least I got my 3-week break from doing pull-ups.
Chest-Supported Row:
10x 70, 70, 70
(I don't know the weight of the arm, so that's just the weight I added).
...not as good as last time. I may continue to do these in place of or in addition to my rear delt work on ME Upper, given that it gets the Wendler stamp of approval as a movement and I only have access to it when I'm in SD.
Dieselcrew Shoulder Warmup
Floor Press: 45, 95
3x 135, 165
1x 190, 210, 200, 200
The second shot with 200 was completely hilarious; my spotter grabbed the bar about halfway up and pulled it about 2/3 of the way to lockout, so I told him to fuck off, took it back down to about an inch below where he'd grabbed it, and finished the rep. I consider it a valid rep.
JM Press: 45
5x 60
8x 65, 65, 65
Getting a numbness in my thumbs from this; I'm switching to rolling DB extensions for the time being, methinks.
Lat Pulldown:
10x 55, 70, 70, 70, 55
Using the cues from a recent T-Nation article.
I'm doing these in place of grip work (which I don't usually do anyway) on SE Lower for this cycle, too. If it pays off and gets my lats moving, sweet. If it doesn't, at least I got my 3-week break from doing pull-ups.
Chest-Supported Row:
10x 70, 70, 70
(I don't know the weight of the arm, so that's just the weight I added).
...not as good as last time. I may continue to do these in place of or in addition to my rear delt work on ME Upper, given that it gets the Wendler stamp of approval as a movement and I only have access to it when I'm in SD.
Tuesday, May 25, 2010
2010-05-25 ME Lower
Had to skip some sessions, but w/e. I got stronger.
Dieselcrew Shoulder Warmup
Olympic Squat: 95lbs
3x 135, 185, 225
1x 255, 285, 315, 325, 335
...yeah, I got stronger. I don't know if the plates there are lighter, if I just got massively better at the form as a consequence of the triples, or whatever...hell, maybe I was fucking up and doing a hybrid of Oly and PL...but this was a pretty epic PR right here. >.>
Bodes well for my deads.
Front Squat: 5x 135
3x5 - 205lbs
Holy fucking shit, I have sheet of fucking concrete running up and down my back. To call this "Soft tissue restriction" would be like calling my ex's vagina "nice." Holy. Fucking. Shit.
OW.
Rolling time.
45-Degree Back Raise:
3x10 - 75lb DB on chest
Didn't want to push this, given that I still have the tension headache I gave myself ~1 month ago.
Didn't do the ab work because I was tired and wanted to go home. >.>
Dieselcrew Shoulder Warmup
Olympic Squat: 95lbs
3x 135, 185, 225
1x 255, 285, 315, 325, 335
...yeah, I got stronger. I don't know if the plates there are lighter, if I just got massively better at the form as a consequence of the triples, or whatever...hell, maybe I was fucking up and doing a hybrid of Oly and PL...but this was a pretty epic PR right here. >.>
Bodes well for my deads.
Front Squat: 5x 135
3x5 - 205lbs
Holy fucking shit, I have sheet of fucking concrete running up and down my back. To call this "Soft tissue restriction" would be like calling my ex's vagina "nice." Holy. Fucking. Shit.
OW.
Rolling time.
45-Degree Back Raise:
3x10 - 75lb DB on chest
Didn't want to push this, given that I still have the tension headache I gave myself ~1 month ago.
Didn't do the ab work because I was tired and wanted to go home. >.>
Monday, May 24, 2010
2010-05-24 ME Upper
Felt good today, even though Tsu made a bit of a spotting error.
Dieselcrew Shoulder Warmup: 5lbs
Floor Press: 45
3x 95, 120, 145, 170
2.5x 190
2x 190
Tsu touched the bar on the 3rd of 190; I asked him not to in future and I think he’ll listen. However, I know I would have gotten it, and went I went for it non-psyched a few minutes later just to get a double, it felt like I had a 3rd in me, so I’m counting it as a 3RM.
Floorcrushers:
75lbs – 6, 5, 4
Failed the 7th on the first set. Probably didn’t wait long enough after Floor Press.
Pull-Ups:
8, 6-7, , 6, 5 w/ Negative
Not destroying my triceps probably contributed to my bonus numbers here.
I anticipate these getting better as a consequence of lat activation work over the next few weeks.
FatGripz DB Cleans:
20s x 10, 10, 10, 10, 10
No Fatgripz on the final set.
Yay.
Plate Halo:
4×10 – 25lb Plate
Possibly the last time I'll ever get to train with Jose. Pity.
Currently back in SD, haven't had much real gym access. I'll get in ME Lower and ME Upper this week, then change my schedule to MWFSu when I get back from Vegas.
Dieselcrew Shoulder Warmup: 5lbs
Floor Press: 45
3x 95, 120, 145, 170
2.5x 190
2x 190
Tsu touched the bar on the 3rd of 190; I asked him not to in future and I think he’ll listen. However, I know I would have gotten it, and went I went for it non-psyched a few minutes later just to get a double, it felt like I had a 3rd in me, so I’m counting it as a 3RM.
Floorcrushers:
75lbs – 6, 5, 4
Failed the 7th on the first set. Probably didn’t wait long enough after Floor Press.
Pull-Ups:
8, 6-7, , 6, 5 w/ Negative
Not destroying my triceps probably contributed to my bonus numbers here.
I anticipate these getting better as a consequence of lat activation work over the next few weeks.
FatGripz DB Cleans:
20s x 10, 10, 10, 10, 10
No Fatgripz on the final set.
Yay.
Plate Halo:
4×10 – 25lb Plate
Possibly the last time I'll ever get to train with Jose. Pity.
Currently back in SD, haven't had much real gym access. I'll get in ME Lower and ME Upper this week, then change my schedule to MWFSu when I get back from Vegas.
Monday, May 17, 2010
2010-05-17 ME Lower
Cut this one short because I started coughing up small chunks of vomit during the Hatfield Back Raises. Not doing those again; I'll find another low back exercise to complement the 45-Degree Raises. Possibly regular Back Raises, though those usually leave me feeling very light-headed.
Dieselcrew Shoulder Warmup - 5lbs
GHR - 5
High-Bar Squat: 95, 135
3x 185, 225, 250, 275, 290
Q: What's the easiest cure for the rage induced by knowing that a few months back you were getting laid via a cute, reasonably intelligent, sex-addicted Asian girl with the emotional development of a 15-year-old, but now are not?
A: High-bar squatting for the first time ever.
Quads definitely felt these.
Also, I now understand perfectly why the guys at Average Broz tend to drop straight into their squats - when you're taking them high-bar, rapid descent just feels so natural. I'm basically just jumping out of the hole. Feels great.
GHR w/ 25lb Plate on Face:
8, 8, 7, 6, 6
Fuck yeah.
Hatfield Back Raise w/ 2 45lb DBs:
10, 10, 10
VOMIT.
Ish.
Yeah, not doing these again. Cut it short.
Dieselcrew Shoulder Warmup - 5lbs
GHR - 5
High-Bar Squat: 95, 135
3x 185, 225, 250, 275, 290
Q: What's the easiest cure for the rage induced by knowing that a few months back you were getting laid via a cute, reasonably intelligent, sex-addicted Asian girl with the emotional development of a 15-year-old, but now are not?
A: High-bar squatting for the first time ever.
Quads definitely felt these.
Also, I now understand perfectly why the guys at Average Broz tend to drop straight into their squats - when you're taking them high-bar, rapid descent just feels so natural. I'm basically just jumping out of the hole. Feels great.
GHR w/ 25lb Plate on Face:
8, 8, 7, 6, 6
Fuck yeah.
Hatfield Back Raise w/ 2 45lb DBs:
10, 10, 10
VOMIT.
Ish.
Yeah, not doing these again. Cut it short.
Sunday, May 16, 2010
2010-05-16 SE Upper
Finals. Bloody finals. Are done.
This means I now have a full summer of consuming a fairly paleolithic diet, which will hopefully get me to a reasonably lean 180 or above.
Pause Bench: 45, 95, 95, 135
6x3 - 155lbs
Need to stop trying to unrack the 135.
Gradually improving my form here. I think I may need to put one DE day in every so often to remind me that I have to press fucking fast, but I'm not sure if those helped in the first place. I'll try just pressing fucking fast all the time first.
Pause Incline: 45, 95
125lbs - 5, 5, 5, 5, 4
Failed the 25th rep. Will go for 5x5 with 130 next week, and be a bit more careful. Need to remember to press this fucking fast, too - first couple of sets were crap, then I started pushing AFAP and it felt really fucking light.
FatGripz DB Floor Press, 1ct pause on ground:
5x10 - 45lbs
Given the nature of accessory work on Westside, I'm torn between just repeating this next week or going up to the 50lb dumbbells.
Seated Cable Row:
5x10 - 70lbs
Picked a different handle today and focused on pulling with my elbows and little fingers. Worked very well; not quite as huge a lat feeling as I've gotten with the other handle, but first time in a while that I've gotten the good feeling in my lats.
Also, I may have access to a chest-supported row for the second half of the training cycle, which will rock.
Plate Halo:
4x10 - 25lbs
Alternated starting with right and left sides. Got some satisfying scar tissue breakup crackling in my right shoulder.
This means I now have a full summer of consuming a fairly paleolithic diet, which will hopefully get me to a reasonably lean 180 or above.
Pause Bench: 45, 95, 95, 135
6x3 - 155lbs
Need to stop trying to unrack the 135.
Gradually improving my form here. I think I may need to put one DE day in every so often to remind me that I have to press fucking fast, but I'm not sure if those helped in the first place. I'll try just pressing fucking fast all the time first.
Pause Incline: 45, 95
125lbs - 5, 5, 5, 5, 4
Failed the 25th rep. Will go for 5x5 with 130 next week, and be a bit more careful. Need to remember to press this fucking fast, too - first couple of sets were crap, then I started pushing AFAP and it felt really fucking light.
FatGripz DB Floor Press, 1ct pause on ground:
5x10 - 45lbs
Given the nature of accessory work on Westside, I'm torn between just repeating this next week or going up to the 50lb dumbbells.
Seated Cable Row:
5x10 - 70lbs
Picked a different handle today and focused on pulling with my elbows and little fingers. Worked very well; not quite as huge a lat feeling as I've gotten with the other handle, but first time in a while that I've gotten the good feeling in my lats.
Also, I may have access to a chest-supported row for the second half of the training cycle, which will rock.
Plate Halo:
4x10 - 25lbs
Alternated starting with right and left sides. Got some satisfying scar tissue breakup crackling in my right shoulder.
Wednesday, May 12, 2010
2010-05-12 SE Lower
Finals week, which means insufficient sleep and several major tests in rapid succession. Today felt like crap. Not shit - still doing decently well - but definitely crap.
Dieselcrew Shoulder Warmup, GHR
Squat: 135, 185, 225
6x3 - 255lbs
Need to roll out my hip flexors, IT band, etc. some more, and possibly go see the ART practitioner in the area to get my hip looked at.
First few sets felt like crap, last few felt better, final one felt great.
Deadlift:
5x1 - 225lbs
Easy as usual.
Rack Pull (Box 2, Pin 3) - 135, 225, 275
5x 335, 335, 315, 315, 315
Did these with my grip flipped. This was probably not the best of ideas, as the grip was honestly the biggest problem I had here (besides the myriad technical problems I always have with these, but...uh...yeah...).
Rollouts:
8, 7, 7, 6, 5
Need to get a foam pad or something to put in my locker (don't feel like carrying the wheel all the way to the weightroom).
Dieselcrew Shoulder Warmup, GHR
Squat: 135, 185, 225
6x3 - 255lbs
Need to roll out my hip flexors, IT band, etc. some more, and possibly go see the ART practitioner in the area to get my hip looked at.
First few sets felt like crap, last few felt better, final one felt great.
Deadlift:
5x1 - 225lbs
Easy as usual.
Rack Pull (Box 2, Pin 3) - 135, 225, 275
5x 335, 335, 315, 315, 315
Did these with my grip flipped. This was probably not the best of ideas, as the grip was honestly the biggest problem I had here (besides the myriad technical problems I always have with these, but...uh...yeah...).
Rollouts:
8, 7, 7, 6, 5
Need to get a foam pad or something to put in my locker (don't feel like carrying the wheel all the way to the weightroom).
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