Warmup - Rolling, Light static stretching for hamstrings and groin, bodyweight squats, Dieselcrew warmup with 10lbs (no skiiers)
Squat: 45x4, 95, 135, 185, 225
280lbs - 3x5
Wish I could have had video of these, because they felt fucking horrible. Fairly sure I hit depth on all of them, at least.
Press: 45, 95
132.5lbs - 5, 4 (5F), 3
Really wanted to hit 135 next time, so I went for a 5th on the 2nd set despite knowing it was a bad idea. Lulz.
Intermission to go home due to expired parking
DB Row:
82.5lbs - 3x5ea
...decent.
Band Pull-Aparts:
Mini - 5x20
Wednesday, March 30, 2011
Monday, March 28, 2011
2011-03-28 Dead and Bench
Warmup - As usual, but less.
Deadlift: 135, 185, 225, 275
315lbs - 3x5
Left palm forward.
Did this while playing Lady Marmalade in my head. It was hilarious.
Got kinda adrenalized before the first set. It was hilarious.
Focusing on getting my hips slightly lower and arching my back hard helped a lot. 3rd set was probably one of the best heavy sets of deads I've ever done (...dunno if it was even THAT heavy, lol).
Interlude - FUCK. I was going to do a 365 unrack on Squats. Goddammit.
Bench: 45, 95, 135
205lbs - 4, 2 (3F), 5
Wrists snapped back on the 3rd rep of the second set. Took me a sec to get them back in position while the bar was on my chest, then pressed it up (with spot assistance) really easily, lol.
Weirded out like fuck @ Set 3, but I guess this means I should have it for sufficient reps next time.
Pull-Ups:
+5lbs - 3x5
Third set was with my Press grip, which worked a tad better.
Band Pull-Aparts:
Mini - 5x20, varying grips
Deadlift: 135, 185, 225, 275
315lbs - 3x5
Left palm forward.
Did this while playing Lady Marmalade in my head. It was hilarious.
Got kinda adrenalized before the first set. It was hilarious.
Focusing on getting my hips slightly lower and arching my back hard helped a lot. 3rd set was probably one of the best heavy sets of deads I've ever done (...dunno if it was even THAT heavy, lol).
Interlude - FUCK. I was going to do a 365 unrack on Squats. Goddammit.
Bench: 45, 95, 135
205lbs - 4, 2 (3F), 5
Wrists snapped back on the 3rd rep of the second set. Took me a sec to get them back in position while the bar was on my chest, then pressed it up (with spot assistance) really easily, lol.
Weirded out like fuck @ Set 3, but I guess this means I should have it for sufficient reps next time.
Pull-Ups:
+5lbs - 3x5
Third set was with my Press grip, which worked a tad better.
Band Pull-Aparts:
Mini - 5x20, varying grips
Saturday, March 26, 2011
Friday, March 25, 2011
2011-03-25 Squat and Press
Warmup - More than before, but less than before that.
Squat: 45x4, 95, 135, 185, 225
275lbs - 5, 5, 4
My form's changed a tad; I tried to standardize the "less sitting back" thing today and it worked out fairly well. The last set was horrible, though, possibly because I was demoing Oly squats for Rachel immediately beforehand. Could probably have gotten a 5th, decided not to bother.
Press: 45, 95
130lbs - 5, 5, 4
Apparently my left goes up a tad faster than my right.
Two weeks until 135, whee.
DB Row:
80lbs - 3x5
Yeah
Pullaparts:
Mini - 5x20
2 minutes between sets.
Squat: 45x4, 95, 135, 185, 225
275lbs - 5, 5, 4
My form's changed a tad; I tried to standardize the "less sitting back" thing today and it worked out fairly well. The last set was horrible, though, possibly because I was demoing Oly squats for Rachel immediately beforehand. Could probably have gotten a 5th, decided not to bother.
Press: 45, 95
130lbs - 5, 5, 4
Apparently my left goes up a tad faster than my right.
Two weeks until 135, whee.
DB Row:
80lbs - 3x5
Yeah
Pullaparts:
Mini - 5x20
2 minutes between sets.
Tuesday, March 22, 2011
Dietary Interlude
Eating dirty as fuck until Wednesday night, hoping to wake up 185+ on Thursday morning.
Today featured ~1200 calories of icecream, a ~2,000 calorie rack of ribs + fries, another ~1200 calories of mud pie, and 2 triple meats and a side of fries from In'N'Out. Having finished the lattermost (which I got about 4 hours after I finished the ribs+pie), I think I may be able to handle an extra burger.
(basically, I'm hoping to use my time in San Diego to reach some kind of uber level of recovery so I can rape my weights from Thursday onward; I can't eat healthy, so I might as well eat huge)
Friday, March 18, 2011
2011-03-18 Dead and Bench
Warmup - minimal
Deadlift: 135, 185, 225, 265
3x5 - 310lbs
Getting my hips a tad lower makes these a lot easier. Will get a video for 315.
Bench:
205lbs - 3, 3, 2
Had to use the horrible benches in the main room, which didn't help. Also in the "not helping" category is my minimal food and sleep recently. Bleh.
Deadlift: 135, 185, 225, 265
3x5 - 310lbs
Getting my hips a tad lower makes these a lot easier. Will get a video for 315.
Bench:
205lbs - 3, 3, 2
Had to use the horrible benches in the main room, which didn't help. Also in the "not helping" category is my minimal food and sleep recently. Bleh.
Thursday, March 17, 2011
2011-04-17 Dead and Floor Press
Warmup: Same old, but with 6 reps each on glute bridges and GHRs this time.
Deadlift: 135, 185, 225, 275
337.5lbs - 3x5
The skin replacing my old callus is holding up ~decently. It didn't tear.
Video of these shows a slight rounding in my back (i.e. so small most people probably wouldn't see it).
Floor Press: 45, 95, 135
175lbs - 3x5
My arms come down unevenly (or something) here. My girlfriend is useless when it comes to gym communication (to the extent that it took me about 10 seconds to get her to tell me if I'd just finished the set, which in turn made the final rep a HELL of a lot harder), so all I know is that there's unevenness. Need to get film of it, or have someone like Saba or Saarni come in and help figure it out.
Anatomy should be a required class for high school graduation. x.x
Pull-Ups:
BW - 5, 5, 4
This is weird.
45-Degree Hyper:
75lbs - 3x10
I guess I'll go up.
Pull-Aparts:
Mini - 4x25
Deadlift: 135, 185, 225, 275
337.5lbs - 3x5
The skin replacing my old callus is holding up ~decently. It didn't tear.
Video of these shows a slight rounding in my back (i.e. so small most people probably wouldn't see it).
Floor Press: 45, 95, 135
175lbs - 3x5
My arms come down unevenly (or something) here. My girlfriend is useless when it comes to gym communication (to the extent that it took me about 10 seconds to get her to tell me if I'd just finished the set, which in turn made the final rep a HELL of a lot harder), so all I know is that there's unevenness. Need to get film of it, or have someone like Saba or Saarni come in and help figure it out.
Anatomy should be a required class for high school graduation. x.x
Pull-Ups:
BW - 5, 5, 4
This is weird.
45-Degree Hyper:
75lbs - 3x10
I guess I'll go up.
Pull-Aparts:
Mini - 4x25
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