ME bench press
45X5
95X5
115X5
135X5
165X5
175X5
185X5 easy, pressing it back towards my face more than I want gotta get tighter
190X2 great form until I both lost tightness in my upper back and arch, I was in too bad of a position to continue and lost it off my chest
JM press
105X10 1 minute rest
105X10
105X6
105X3
bent over row with 2 second hold at top with stretch in bottom
155X10 no body english, 1 minute rest
155X6
155X4
155X3
weighted ultra wide thumbless grip pull up
35X15, 45 second rest
35X15
35X1 lats dead
35X6 recovered better
moderate incline lying rear delt raise, lateral raise, and standing front raise
20X20 some partials, 30 second rest
20X20
20X20, had to regrip the plates for the lateral raises half way through (accidentally hit the plates together) didn’t do the front raises my thumb was bleeding and the plates were slipping
close grip deadstop tricep extension and curl superset
95X8, 6 30 second rest
95X5, 4
95X4, 3
DE low bar squat alternating between extra wide, wide, and medium 180X3 for 12 sets, 20 second rest
DE conventional pulls 225X3 for 8 sets, 20 second rest
wide stance low bar 3 second pause squat
225X10, 1 minute rest
225X4 out of breath and started to get dizzy
225X4 out of breath and bar was slipping, had two reps in the tank
225X4 started to good morning it and strain a bit, had 1 rep in the tank
Romanian deadlift with 2 second pause at bottom, and 2 second pause above knees
185X12, 45 second rest
185X5
185X6
185X3
suitcase deadlift
135X6 R, 30 second rest
135X6 L
135X1 R
135X3 L
Somewhat good session. Those double pause romanian deadlifts are brutal, it absolutely kills your whole back, along with your abs and glutes/hamstrings (mostly glutes over hamstrings though).
4X1200 feet sprints
1X500 at this point I was hungry and tired so I gave up (the quality had dropped a lot by the time I got to the 500 feet mark and I couldn’t of made it anyway)
Other than that they were good quality sprints, very tight and sore today though. Everything except my quads and pressing muscles were brutally sore and felt like they were brutalized.
Oh, I found a crossfit woman today as I was stocking up on my steak/cheese/eggs/various fruits and nut at one of the nearby wholesale stores. She looked like she was somewhat athletic (had a history of athleticism at leasdt), but had been on a year long bulk… I wanted to walk up to her and say “Do you even lift?” for some fun ;).
Yeah, the hardest part of it was keeping tight in the hole/keeping my air in the hole. That and my conditioning. It sucked hard by rep 6 from lack of oxygen. Now to go get the sound out and do it for four sets of 10 next week… That will really suck. Then I shall go up to 245 and stay at that weight until I can get four sets of ten.
It is easier mentally for me that way as I just add reps as I can to each set rather than keep it as four straight sets, and keeps me using solid form as it can degrade a bit when going all out for a certain number.
dead hang chin up strict with large stretch at bottom and emphasis on lats
bwX20, 45 second rest
bwX13
bwX7
bwX6
xnatch grip shrug with 2 second hold
165X20
165X14
165X6
165X6
close grip tricep extension to chin and wide grip curl super set
90X15, 8, 30 second rest
90X8, 7
90X5, 1
Pretty good training session, I’ll be switching ultra wide benching out for inclines or close grip work as it is starting to get to my shoulders a little now. My grip seems to be improving a bit for the chin ups/shrugs.
medium stance low bar 3 second pause squat
45X5
95X5
135X5
165X5
205X3
225X3
255X3
275X3 shaky descent is starting to fuck with form, need to lower under more control
285X1 first rep was kind of shaky, second rep I was going to do was smooth and I should of had it, but I had dumped it for some reason the moment I started to strain
sumo stance romanian deadlifts
210X12, 45 second rest
210X12
210X7
210X5
zercher lunges
115X11 R 30 second rest
115X11 L
115X7 R
115X7 L
shovel deadlifts
90X5
90X1
90X1
90X1
The squatting was a little odd. It was as if my body was trying its best to stop me. It is like it stops me, I force myself to go lower, it tries to stop me again, I get to depth and forget to open my hips and it screws me that way (it causes my knees to not be forced out as much/ less tension on the hips/hamstrings) then it pretty much turned off on my second rep.
Side note: all work that is paused I am using a more accurate way of counting the time as I had realized some stuff that was supposed to be 5 was 4 some stuff that was supposed to be 3 was 2, and ect. I was using it for some stuff already that had a pause but everything that has a pause is being done that way.
It was pitch black outside and I had a vehicle’s lights to light the path, and I had a dog outside that I thought was put in. So after walking back from the sprint I see something at a distance coming towards me… Fast. First I think it is a cat until suddenly it starts to get larger. I shit you not, it looked like it was some abomination with two legs running on all fours, I’m then deciding whether to fight or run until it gets to the point it is too close to run into the vehicle safely so I am about to brutalize whatever the fuck it was until it got up close and looks like a combination of a dog and this http://fc01.deviantart.net/fs70/i/2012/153/e/e/love_for_the_rake_by_ryuuseirosuto-d51ywlw.jpg I practically crap my self at this ‘thing’ and felt back a very hard urge to run. After it was about 10 feet from me I realized it was the pet dog that should of been inside. For reference, it looked like this http://images.wikia.com/theslenderman/images/e/ef/The_rake.jpg when it was at a distance. My mind was playing a trick on me the moment I started.
On a happier note than me practically crapping myself, I have gotten an adjustable dumbbell handle that looks like I can slap three 45’s on each side. It looks like someone is going to be trying out kroc rows ;).
3 second pause floor press
45X5
95X5
115X5
125X5
135X5
155X3
165X3
175X3
185X3
195X3 solid as a rock for this set. dat crazy pressure in my eyes and face…
200X1 messed up positioning so I reracked it
200X2 very large amounts of grinding
JM press
105X10, 1 minute rest
105X10
105X10
105X10
kroc rows
100X18 per side, 1 and a half minutes rest
100X16
bent over rear delt raises
25X25 started doing partials at 6, 30 second rest
25X15 started doing partials at 4
25X20 started doing partials at 3
25X25 all partials
close grip dead stop tricep extension and curl super set
95X12, 8, 30 second rest
95X8, 5
95X3, 1
Dick’s sporting goods. It was for originally 39 dollars, and there was 30 dollars off the purchase so I got it for 9 dollars (and it was an easter present anyone ) I can get 240 pounds total on them if I slap a couple of 45’s per side then a 25 per side. I can also get it up to 150 with a 35, 25, 10 per side easily, I can a five per side but I am not sure how well the collars will hold.
Needless to say, they will hold me for a little while :).
DE low bar extra wide/wide/medium width stance 180X3 for 9 sets, 10 second rest at this point the lower back pump from resisting the weight (that pop is the plates flying upwards) and the ‘pop’ was leaving at that point
conventional stance speed pulls 240X2 for 8 sets, 20 second rest
wide stance low bar 3 second pause squat
245X7 1 minute rest
245X2
245X4
245X2
double pause romanian deadlift
185X12
185X10 might of only rested 30 seconds
185X8
185X4 finger flexors were fried this felt horrific
suitcase deadlift
135X9 R 30 second rest
135X9 L
135X3 R
135X3 L
[quote]DSSG wrote:
double pause romanian deadlift
185X12
185X10 might of only rested 30 seconds
185X8
185X4 finger flexors were fried this felt horrific
[/quote]
What spots do you pause on these?
bent leg bent over conventional stance good morning
45X5
95X5
115X5
135X5
165X5
185X5
205X5
225X5
235X5
245X5 at this point form went to shit and this was the heaviest I could go while still doing good mornings instead of “spine killing squat mornings” these were brutal on the upper back anyway (in a good way
snatch grip deadlift
275X3
275X2
275X1
sumo stance romanian deadlift
210X12, 45 second rest
210X12
210X12
210X3
zercher lunges
115X15 R, 30 second rest
115X15 L
135X4 R
135X9 L
shovel deadlifts
90X7
90X7
90X1
90X1
Alright training session, I went heavier on the snatch grip deadlifts as my breathing was acting up today.
The ninth was faster than the last time I did it like this, but the last one I basically crawled back from a massive pump in the hams/glutes/calves/back and death by lactic acid. My throat was also choking up some at that point and I couldn’t breath well.
) I can get 240 pounds total on them if I slap a couple of 45’s per side then a 25 per side. I can also get it up to 150 with a 35, 25, 10 per side easily, I can a five per side but I am not sure how well the collars will hold.
