Warmup
Bench: 45, 45, 95, 95, 135, 135
7x2 - 180lbs
Easy. That said, my glute was acting up a bit - I think I may actually skip Monday and just do some active recovery.
Floor Press: 45, 95, 135
5x5 - 170lbs
Also fairly easy. Quite gratifying, lol.
Blast Strap Push-Up:
10, 10, 10, 10, 10
Should note that the rest periods here were way longer than they should have been, because I was trying to help someone with his squat form.
T-Bar Row:
5x10 - +70lbs
Finally figured out where the handle is kept, lol.
Sunday, August 29, 2010
Friday, August 27, 2010
2010-08-27 SE Lower
Dear god, this sucked.
Warmup
Deadlift: 135, 135, 185, 185, 225, 275
6x3 - 310lbs
Urrrgh. These got heavy by the end.
Squat: 135, 135, 135, 135, 185, 225
5x4 - 255lbs
These were quite hard after those deads.
Rack Pulls (Box 1, Pin 3): 135, 225
0x 330
Started the first rep and just decided to call it quits. Went and got Box 3) and tried to do them from the 2nd pin for a higher pull just to save face, but reracking it to move the pins down (from Box 3) was such an effort that I decided I was just done.
Barbell Row:
3x10 - 85lbs
Decided not to really stress with these.
Weighed in at 174.4 this morning. Weight PR!
Warmup
Deadlift: 135, 135, 185, 185, 225, 275
6x3 - 310lbs
Urrrgh. These got heavy by the end.
Squat: 135, 135, 135, 135, 185, 225
5x4 - 255lbs
These were quite hard after those deads.
Rack Pulls (Box 1, Pin 3): 135, 225
0x 330
Started the first rep and just decided to call it quits. Went and got Box 3) and tried to do them from the 2nd pin for a higher pull just to save face, but reracking it to move the pins down (from Box 3) was such an effort that I decided I was just done.
Barbell Row:
3x10 - 85lbs
Decided not to really stress with these.
Weighed in at 174.4 this morning. Weight PR!
Wednesday, August 25, 2010
2010-08-25 ME Upper
Good day, despite Saba still being bedridden and my having to rely on amateurs for my spot and holds.
Warmup
Bench: 45, 45, 95, 95, 135
1-Board: 135, 185, 205, 225, 205
Firstly, those 45lb warmup benches? Some of the best sets I've ever done.
Secondly, 225 was easy.
Thirdly, I got the second ever negative comment about how much I arch.
Fourthly, it appears that having two plates on the bar is good for honorary membership in an unofficial strongfag club, given that someone massively bigger than me is now asking me questions about how I train.
Fifthly, I'm almost as strong as said massively bigger person, which is pretty gratifying.
DB Bench:
5x6 - 70s
Last rep of the last set was one of those really stupid affairs with what I'll call "torso cheating." My left elbow kinda hurts now...need to put some Blue Heat on it.
Pull-Ups:
6, 5, 4
Couldn't be bothered to try, honestly. The pulldowns do so much more for my lats that I don't know why I decided to do pull-ups this week.
DB Cleans:
20s - 8, 8, 10, 8, 8
"I should really stop skipping prehab..." he said, as he prepared to leave without doing his prehab.
Warmup
Bench: 45, 45, 95, 95, 135
1-Board: 135, 185, 205, 225, 205
Firstly, those 45lb warmup benches? Some of the best sets I've ever done.
Secondly, 225 was easy.
Thirdly, I got the second ever negative comment about how much I arch.
Fourthly, it appears that having two plates on the bar is good for honorary membership in an unofficial strongfag club, given that someone massively bigger than me is now asking me questions about how I train.
Fifthly, I'm almost as strong as said massively bigger person, which is pretty gratifying.
DB Bench:
5x6 - 70s
Last rep of the last set was one of those really stupid affairs with what I'll call "torso cheating." My left elbow kinda hurts now...need to put some Blue Heat on it.
Pull-Ups:
6, 5, 4
Couldn't be bothered to try, honestly. The pulldowns do so much more for my lats that I don't know why I decided to do pull-ups this week.
DB Cleans:
20s - 8, 8, 10, 8, 8
"I should really stop skipping prehab..." he said, as he prepared to leave without doing his prehab.
Tuesday, August 24, 2010
2010-08-24 ME Lower
Very fitting that my 365 squat should come on my 100th post, no?
Warmup
Squat: 135, 135, 135, 185, 185
3x 225, 225
1x 275, 275, 315, 365, 335, 335
Yay.
My form on the 365 was actually a tad lacking; I didn't drive my chest up properly out of the hole, and consequently had to do something of an upper back goodmorning to lock it out. This is something I'm going to have to work on, given that the main problem with the 405 unrack was that I was having a very hard time holding my upper back in position.
Step-Ups: Box 1
6ea x 45s, 50s, 50s, 50s, 50s
Not too hard. I like these a lot more than lunges, for reasons that should be obvious to anyone who's ever done both movements.
RDL:
5x10 - 205lbs
Grip was fine for the first two sets, and a liability for the latter 3. I went mixed grip after the 2nd one, alternating on a per-set basis. My shoulder felt fine, fortunately.
Fallout Holds:
5x 20ct
30 seconds of rest between holds. I don't quite get how the fuck you're supposed to do the fallout flutters...I think I may have to start doing unilateral suitcase deads or something, 'cuz these were only hard because of the rest period.
Warmup
Squat: 135, 135, 135, 185, 185
3x 225, 225
1x 275, 275, 315, 365, 335, 335
Yay.
My form on the 365 was actually a tad lacking; I didn't drive my chest up properly out of the hole, and consequently had to do something of an upper back goodmorning to lock it out. This is something I'm going to have to work on, given that the main problem with the 405 unrack was that I was having a very hard time holding my upper back in position.
Step-Ups: Box 1
6ea x 45s, 50s, 50s, 50s, 50s
Not too hard. I like these a lot more than lunges, for reasons that should be obvious to anyone who's ever done both movements.
RDL:
5x10 - 205lbs
Grip was fine for the first two sets, and a liability for the latter 3. I went mixed grip after the 2nd one, alternating on a per-set basis. My shoulder felt fine, fortunately.
Fallout Holds:
5x 20ct
30 seconds of rest between holds. I don't quite get how the fuck you're supposed to do the fallout flutters...I think I may have to start doing unilateral suitcase deads or something, 'cuz these were only hard because of the rest period.
Sunday, August 22, 2010
2010-08-22 SE Upper
...meh day, though I did finally get Rachel to bench. And row (...in a non-rowing-machine fashion).
Warmup
Bench: 45, 45, 45, 95, 95, 135
7x2 - 175lbs
Form wasn't very good on these, honestly. Saba's absence probably didn't help, but that shouldn't really excuse my being so sloppy.
Floor Press: 45, 95, 135
5x5 - 165lbs
Fairly sure I got this a few months back, but w/e. Feels good, particularly given how easy it was.
Blast Strap Push-Ups:
10, 10, 10, 7, 7
Moved my feet further back so I'd be closer to horizontal. Which I think I did while I was in SD and doing these the last time.
T-Bar Row:
5x10 - +65lbs
Easy enough.
Warmup
Bench: 45, 45, 45, 95, 95, 135
7x2 - 175lbs
Form wasn't very good on these, honestly. Saba's absence probably didn't help, but that shouldn't really excuse my being so sloppy.
Floor Press: 45, 95, 135
5x5 - 165lbs
Fairly sure I got this a few months back, but w/e. Feels good, particularly given how easy it was.
Blast Strap Push-Ups:
10, 10, 10, 7, 7
Moved my feet further back so I'd be closer to horizontal. Which I think I did while I was in SD and doing these the last time.
T-Bar Row:
5x10 - +65lbs
Easy enough.
Friday, August 20, 2010
2010-08-20 SE Lower
I appear to have pulled something in my upper back, right on the back of my right shoulder. URGH.
Warmup
Squat: 135, 135, 135, 185, 185, 225
4x3 - 245lbs
Nice and easy.
Deadlift: 135, 225
5x3 - 300lbs
Alternated grip between sets to try to bring my right side back up. I think I initiated the shoulder issue by holding the bar improperly on right-overhand sets.
My hips appear to be sliding lower; not sure if this is a good thing.
Wasn't having as much luck as usual in pulling back; several of these swung out slightly, which was...annoying.
Oh, and these are getting fucking hard.
Rack Pull (Box 1, Pin 3): 135, 225
3x330
Aaaaand the shoulder started giving me shit so I called it a day.
Warmup
Squat: 135, 135, 135, 185, 185, 225
4x3 - 245lbs
Nice and easy.
Deadlift: 135, 225
5x3 - 300lbs
Alternated grip between sets to try to bring my right side back up. I think I initiated the shoulder issue by holding the bar improperly on right-overhand sets.
My hips appear to be sliding lower; not sure if this is a good thing.
Wasn't having as much luck as usual in pulling back; several of these swung out slightly, which was...annoying.
Oh, and these are getting fucking hard.
Rack Pull (Box 1, Pin 3): 135, 225
3x330
Aaaaand the shoulder started giving me shit so I called it a day.
Thursday, August 19, 2010
2010-08-19 ME Upper
Warmup
Bench: 45, 45, 95, 95, 95, 135
1-Board: 135, 135, 165, 185, 205, 210
Getting 225 on this next week, methinks. Which would be nice.
Given that it means I'll probably get 225 3 weeks from now. Which will be fucking sweet.
We've sorta managed to "train" one of the gym employees to hold properly. He's pretty cool with it, which is good, 'cuz he's doing it full-time until we can find more guys.
Dips:
6x +45
And then I remembered I was supposed to DB Bench this week.
DB Bench:
4x6 - 65s
Moving up to 70s next week, which looks mildly impressive when I type it here (5x6 - 70s, however, will not...which is kinda funny).
Pullups:
8, 6, 4, 4, 4 (failed 5th)
Wasn't really getting a whole lot of lat action here...might go on an extended pulldown bender (like, 6 weeks) and come back to these afterward.
Seated DB Clean:
10x 12.5, 15, 17.5, 17.5, 17.5
20s next week. I didn't have my old log, so I had no idea what I'd done last time.
Cressey Shoulder Prehab:
30lbs, 5lbs, 5lbs, Open Hand
Upping the weights on the middle two, possibly the lattermost as well if I can find a DB light enough.
Bench: 45, 45, 95, 95, 95, 135
1-Board: 135, 135, 165, 185, 205, 210
Getting 225 on this next week, methinks. Which would be nice.
Given that it means I'll probably get 225 3 weeks from now. Which will be fucking sweet.
We've sorta managed to "train" one of the gym employees to hold properly. He's pretty cool with it, which is good, 'cuz he's doing it full-time until we can find more guys.
Dips:
6x +45
And then I remembered I was supposed to DB Bench this week.
DB Bench:
4x6 - 65s
Moving up to 70s next week, which looks mildly impressive when I type it here (5x6 - 70s, however, will not...which is kinda funny).
Pullups:
8, 6, 4, 4, 4 (failed 5th)
Wasn't really getting a whole lot of lat action here...might go on an extended pulldown bender (like, 6 weeks) and come back to these afterward.
Seated DB Clean:
10x 12.5, 15, 17.5, 17.5, 17.5
20s next week. I didn't have my old log, so I had no idea what I'd done last time.
Cressey Shoulder Prehab:
30lbs, 5lbs, 5lbs, Open Hand
Upping the weights on the middle two, possibly the lattermost as well if I can find a DB light enough.
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