squat deload
squat; 225x5x2
zercher; 135x6x2
one leg squat; 2 sets of 8
one leg d/l’s with 20lb bells; 2 sets 6
Felt a helluva lot harder than it should have, that said, my diet blows chuncks the past 2 days.
Monopoly
Got all my deload stuff done. The better part yesterday was spent working on some jerk blocks I’ve been “building” for a month now. They were a HELL of lot more work than I was expecting. They are totally built now I just have another day to spend on all the finish work. Diet was really bad last week. To make up for it I spend almost 2 hours yesterday prepping food for the week and I know that will help.
I feel pretty good so excited to see how tonight goes, I hope the week off helped!
Monopoly
Shitty warmup today, was super busy at work and just had to cut something out
bench with comp pause; warmups, 255x2x2, 295x2x2 - felt pretty good
speed bench; 245x3x5 - super fast
cg bench; 205x8, 225x8
dead bench set 1" off chest; 275x1, 295x1, 315x1 - got better as it got heavier, how often does that happen?
dips w/90lbs; 5, 5, 5
fly; 40lbs x 15x3
front raise; 40lbs x 8x3
all of a sudden, I got VERY tired, was rolling til this point
fat bar curls; 100x10x4 much harder than it should have been
reverse crunch machine; 3 sets of 1 minute non stop, fukin horrible.
This workout left me crushed for the night, I was just out of it. Sledge hit an awesome 140kg back jerk, he damn near went down to lunge depth to finish it after he missed the first one, really great lift and proud of him. Everyone had a pretty good day actually.
Monopoly
Worst squat day ever…not sure if I was just due for a bad workout or what but man today sucked balls.
squat; 345x5x3
There is no way 345 should be this hard, ever. Something is going on with my legs or core. I realize everyone is built different but we are talking a mile wide gap between my squat and pull right now
zercher; 270x6x2
one leg squat; called it, right knee was fffffeeeeddddd
Waste of a day
Accessory upper
warmup stuff
seated military (touch top of head) 215x6x2
speed bench; 205x3x6
plyo pushup; 3 sets 3
jm press; 135x4x6 - these are killing my foreamrs and elbows right now
tricep pushdown; 5 sets 20, was able to go much heavier today
Had my shake then went out and stuffed my self sick with food. Gotta deadlift later today!
4/23 deadlift
Deadlift WEIGHT REPS SETS
Deadlift 540 2 1
Deadlift (rest one minute) 445 3 4
Deadlift Against 90 lbs of band tenison 350,405,465 1 3
Deficit Deadlift 400 5 2
Barbell Rows 245 5 3
Glute Hams 25 8 3
Shrugs 255 15 3
Weighted Chins 45 3 5
Spread eagle sit ups 10 8 3
Warmups went well, pulled 495 about as fast as I ever have. The 540 for 2 felt fast but hard? Form was better than the last 3 weeks. Couple of really solid days eating, gotta love holidays to pack the calories in.
4/25 bench
Short warmup, again. This is a bad problem. It’s always the thing that gets cut out when I’m running short on time and yet it’s one of the more important things I need to do.
bench with comp pause; warmups, 265x2x2, 305x2x2 - felt really fast and easy
bench w/1 min rest between sets; 245x3x6
cg bench; 225x8x2
dead bench; 315x1, x1, x1
dips with 100lbs; 5, 5, 5
db fly; 45x8x3
front raise; 40x8x3
fat grip db curl; 40x10x4
3 sets of 1 minute ab work, horrible as always
Another very good workout, we had a good crew and good energy, this ALWAYS makes a difference. Food has also been pretty solid the last 3 days
Long story short I missed 6 of my 8 workouts the past 2 weeks, not going into details other than I shit the bed. Food was equally bad I did manage to keep my weight up with shakes however, only dropped a couple of pounds.
5/9 upper
bench with comp pause; warmups, 275x3x2, 315x3x2
bench w/1 min rest between sets; 255x4x10
cg bench; 225x8x2
dips with 90lbs; 6, 6, 6
db fly; 45x12x3
front raise; 35x6x3
fat grip db curl; 40x10x4
3 sets of 1 minute ab work, horrible as always
315 for 3 paused is a massive pr, don’t think I’ve ever tripled that bouncing let alone a pause or for 2 sets. The 255 for 10 sets of 4 was BRUTAL, I was soaked with sweat and just spent after that. Thanks to my partners for keeping me going. It’s been over 7 weeks since taking a max, I AM DYING HERE
Monopoly
5/11 squat
Good news I got another night back during the week so now I can train with the crew again.
very short warmup
squat; warmups, 335x5x2 - better than it’s felt but form is still total shit
zercher squat; 265x6x2
one leg glute bridge; 12x3
one leg deadlifts; 30lb db, 10 sets of 3
5/13 accessory upper
seated military (touch top of head) 225x6x2
speed bench; 205x3x6
plyo pushup; 3x3
decline cg bench; 185x12x3
tricep pushdown; 5 sets of 20
5/15 deadlift
warmups
555x2
455x3x5
against 90lbs of bands; 350, 410, 470 - super fast
deficit pull; 410x5x2
ghr with 25lbs; 3 sets of 9
bent over row; 3 sets of 5, 250lbs
shrug; 275, 3 sets of 15
pullups w/45lbs; 5 sets of 4
5/16 bench
warmup stuff
bench with comp pause; 285x2x2, 325x2x2
speed bench; 265x4x4 - really hurting here, delts, forearms, etc
cg bench; 245x8x2
dead bench; 315x1x3
dips w/90lbs; 4 sets of 5
db flys; 4 sets 10 with 45’s
front raise; 4 seets 10 with 40’s
db curl with fat grips; 4 sets of 10, ramped up weight then a drop set
3 sets of 1 minute abs
All over a solid week of work. My deads felt really off until someone gave me a form tweak and it really changed things up. Not sure if it was just that day or long term but we’ll find out. The 470 with band tension felt super easy so that’s good, although at the end of the day that’s only 560 at the top. I am finally starting to feel beat up a bit, need to up my fish oil intake and get more ice on a regular basis to see if that helps things out. Weight is still going up, I touched 261 last week which is an all time PR weight, would really like to be 262 by the end of this week and hold it.
Judging by the structure of your training days, I’m guessing that you are still working with Josh Bryant. Correct? I’ve gone through a 12-week cycle (this is actually the 12th week) and I have my test day next week. Working with Josh has been awesome - hard work, but well worth it after I let myself go to shit before starting on with him.
[quote]novaeer wrote:
Judging by the structure of your training days, I’m guessing that you are still working with Josh Bryant. Correct? I’ve gone through a 12-week cycle (this is actually the 12th week) and I have my test day next week. Working with Josh has been awesome - hard work, but well worth it after I let myself go to shit before starting on with him.[/quote]
Yes, I’m in week 7 of 12 right now with him. It’s been totally different and so far is working very well for me. The only thing I’m worried about is how much is going to transfer to my overhead lifts. No doubt about it however, my main 3 lifts are going up and my weight is going up.
5/18 squat
shitty warmup
squat; 370x5x2 form is still fucked btw. felt heavy but moved pretty quick?
zercher squat; 275x6x2
“special exercise” lol dont worry your not missing much I just don’t want to take the time to describe it
one leg glute bridge; 3 sets 12
one leg dl w/40lb db’s; 2 sets 10
This may not look like much but I’ll tell you after the deadlift day it’s enough. Also my glutes and hammies always get sore, the single leg stuff is different.
oh you WILL describe said special exercise.
why you keepin secrets? lol
nah jokin
nice work in here
Thanks Count. I knew someone would ask about it, it’s just an external hip movement. Nothing magical sadly.
5/20 accessory upper
seated military (touch top of head) 235x5x2
“speed” bench; 225x3x6 - I say “speed” because I’m getting massive forearm tendonitis right now and the reversal of weight is killing me, it wasn’t very fast
plyo pushup; 3 sets 3
cg decline bench; 195x12x3
some bicep work
tricep pushdown; 5 sets of 20
BIG deadlift day tomorrow!!
So hit a snag yesterday. Was still warming up on deads, pulling 495 with no belt. I pulled it so freakin fast that something happened at the top when I locked it out. I dropped the weight and immeaditly went down to the ground.
I don’t think it’s a disk, something muscular around L5-S1. I can’t bend over, stand up straight, really much of anything. I won’t be benching today and probably won’t be able to do much this week period.
Stupid injuries.
Not much of an update, I’m still fucked although it’s a lesser degree of fucked. Was able to put shoes and socks on by myself this morning so that was progress.
Oh, and I also managed to almost kill myself by overdosing on flexeril. Guess being 260lbs is good for some things other than lifting weights once in awhile
More news later in the week, praying I can train something this Saturday
I’m sorry about the injury, I hope you get better soon.
Thanks Nikki. Hows your training going, haven’t looked at your log in awhile.
I am very happy to report that things are much better than this time last week. I was able to do some very light lower body stuff on Sunday and pretty much a normal bench day yesterday. Will take this week as a deload even though I just had last week off then get back to normal next week.
5/30 upper body
CRAZY energy in the gym today. Holidays are always packed at Armbrust. They were playing some great music, lound and it was packed. I went into the workout feeling like I was getting sick and on little sleep but as soon as I walked in the doors I could tell it was on.
floor press; warmups, 275x3x2, 335x3x2 - very happy, this was far from a limit lift. previous PR is 345 for 1, would have crushed that today if I was maxing
speed bench; took out as much arch as possible, 275x4x6 - all sets were really good, speed and form
cg bench; 225x8x2
dead bench; 275x1x3 - put feet flat out to avoid risking any problems
dips w/ 90lbs; 3 sets of 5
db fly; 45x12, 60x10 - a bit agressive, lol, 55x8
front raise; 40x8, 40x8, 30x8
db curl; 35x10, 45x10, 45x10
In case I have not mentioned it in awhile, I WANT TO FUCKING MAX
So last week was a deload, kept things light other than the bench day. My food was slacking, today starts the last of my 4 with block with Josh so I need to get my shit back together and finish strong. Back is at 80% I’d say, did some pulls yesterday up to 315 with no pain. Also did some axle clean/press. Hit 265 for 3 singles then 265 for one clean and 6 jerks. Felt much better than I was hoping, also close to a PR on power clean with the axle which is 270?
Off to eat again and work for awhile.