Skimped out on any conditioning today. It was rainy outside, and I was starving by the time I got home from my summer job.
Extra workout: natural glue ham raises BWX2, 1
Training videos: Photobucket | The safer way to store your photos
Photobucket | The safer way to store your photos
AM: extra workout: natural glute ham raise bwX2, 2
PM: DE bench day
DE bench against doubled micro minis 145X3 for 8 sets, 1 minute rest
seated on floor overhead pin press from mid throat (forgot the name of this)
95X6 1 and a half minutes rest
95X5
95X6
kroc rows
115X23 per side
meadow rows (with straps)
145X13 per side 1 minute rest
145X12 per side
145X6 per side
145X5 per side
single arm DB upright row
35X12 per side 30 second rest
35X12 per side
35X12 per side
Neutral grip tricep extension, and hammer curl with 3 second eccentric super set
40’sX17, 10
40’sX12, 7
hammer curl only 40’sX5
Its almost time to upgrade the title to “a kind of skinny guys log”. Good work in here. Love the dedication. Although I do hope you have a life outside of lifting!
[quote]MightyMouse17 wrote:
Its almost time to upgrade the title to “a kind of skinny guys log”. Good work in here. Love the dedication. Although I do hope you have a life outside of lifting! [/quote]
Of course I have a life outside of lifting. Although my summer has mostly been doing this: Preparing for my charter school (which felt like I should write a couple essays+read a book+a lot of math homework within two months), lifting weights, playing piano/guitar/trumpet, summer job and hanging out with family.
I can only upgrade to “A kind of skinny guy’s log” when I squat 365, bench 275, and deadlift 405, or out lift your total. 
I have been wanting to have the log title “GAIN TRAIN AT THE PAIN TRAIN GAIN STATION!!!”. It is a reference from something silly in a game. I had changed the words around a little.
Stick with the music! I regret quitting musical instruments. I can play guitar, but anyone can do that. Wish I was able to read sheet music fluently again and play the piano/cello.
[quote]MightyMouse17 wrote:
Stick with the music! I regret quitting musical instruments. I can play guitar, but anyone can do that. Wish I was able to read sheet music fluently again and play the piano/cello. [/quote]
Go do it, Mighty. I find that skill with instruments is hard to lose unless you utterly neglect it 100%, and you can gain it back very quickly if you practice. It’s kind of like muscle. You don’t lose the cells, they just atrophy when your body realizes they aren’t being used much at all.
Extra workout: Natural glute ham raise bwX3, 3
max effort squat day:
moderate stance squat against light+mini bands
bar+lights onlyX5
bar+lights+minisX5
95X5
115X5
135X5
165X3
185X3
200X3
210X1 this surprised me, it came up hard, and I was getting some nerve pain after finishing that rep
conventional stance arched back good mornings
170X10 1 minute rest
170X10
170X10
170X7
170X8
hanging leg raises
15X6 1 minute rest
15X3
15X3
15X3
strict dead hang pull ups
bwX10
bwX10
bwX9
bwX7
bwX5
I recorded the squatting today. I think the form was a lot better than previous times with this stance.
ewww good mornings
nice job on the kroc rows, they make you invincible
also be careful with the pullups, definitely keep a bit of tension at the bottom and don’t do a dead hang
AM: extra workout: Natural glute ham raise BwX2, 2
PM: conditioning
Sprints:10X500
[quote]browndisaster wrote:
ewww good mornings
[/quote]
You say eww, I say nice exercise for the back/abs/glutes. I also just don’t “hang off” of my tendons when doing pull ups with a dead hang.
Am: extra workout: natural glute ham raise bwX3, 3
PM: max effort bench
ME moderate grip 1 second pause bench press
45X5
95X5
135X5
165X5
185X3
205X1
225X1
235X1 10 pound PR
240X1 probably had more, but I was satisfied here
close grip throat presses
85X10 1 minute rest
85X10
85X5
85X3
85X2
strict dead hang pull/chin up and cuban press super sets
bwX10 wide pull up, 55X10 1 minute rest
bwX10 pull up, 55X10
bwX10 wide/neutral pull up, 55X10
bwX10 neutral pull up, 55X10
bwX10 chin up, 55X10 2 minute rest
bwX6 wide grip pull up, 55X7 1 minute rest
bwX8 pull up, 55X7
bwX8 wide/neutral pull up,
I am flaring far too much on the bench press, and flaring way too early. I think my body is trying to throw more work on the pecs/shoulders. I am also slower off the chest than I want to be. I’ll be doing more pause work, and more tricep work to fix this.
Am: extra workout: natural glute ham raise bwX4, 4
PM: DE squat/deadlift day
DE moderate stance squats against light bands 175X2 for 8 sets, 1 minute rest
DE conventional deadlift against doubled light bands 220X1 for 8 sets, 20 second rest
pin suspended conventional good mornings (#12 pin so if I put my arms down it would be in the exact spot I would need to pull)
175X5 1 and a half minutes rest
175X5
175X5
single arm conventional stance deadlifts
155X8 L45 second rest
155X8 R
155X1 L
155X2 R
squatting band pull throughs
doubled light doubled miniX15 45 second rest
doubled light doubled miniX15
doubled light doubled miniX10
doubled light doubled miniX9
My hips were awful today. Even pulling my stance in, and using bands they bothered me in the hole. I’ll be taking this week as a chance to lower some stress on my hips, and then I’ll be starting a bar weight DE cycle for the squat.
What are your current goals?
[quote]trivium wrote:
What are your current goals?[/quote]
Powerlifting related. Squat 360, bench 275, and deadlift 425 while being below/at 180. And eventually enter a meet when there is one remotely close to me. The closest that I know of is in the Fall, and 3-4 hours away from me for just one way.
Sprints: 10X500 followed by a violent death
AM: extra workout: natural glute ham raise bwX3, 3, 3
PM: DE bench
DE bench against doubled mini 90X3 for 8 sets 45 second rest, 115X5 narrow grip,
close grip floor press with 3 second pause
195X3 1 minute rest
195X3
195X3
195X3
kroc rows
115X26 L 1 minute rest
115X26 R
fat grip chin up bar
bwX6 1 minute rest
bwX3
bwX2
bwX1
DB rear delt raise
30’sX10 full reps, 45 second rest
30’sX7 full reps
30’sX60, yep 60 reps+partials
close grip tricep extension, and curl super set
100X13,6
110X7,0
110X4,1
extra workout: Natural glute ham raise BW4, 4, 4
AM: extra workout: natural glute ham raise bwX5, 5, 5
PM: bad assmax effort good morning day A.K.A ME squat/deadlift
ME wide stance good morning
45X5
95X5
115X5
135X5
155X5
175X5
185X5
195X5
205X5
215X5
225X4
ultra wide sumo stiff legged deadlift
225X6
225X6
225X6
225X6
226X6
suitcase deadlifts
150X6 R 45 seconds rest
150X6 L
150X3 R
150X3 L
shrugs with 1 second hold
225X12
240X9 1 minute rest
240X7
240X7
I got some insomnia last night (think of going to be at 10:30 and going to sleep at mid 2 AM, and hung out with a friend to do some fun stuff most of the day today. Nutrition was good as usual. I think I managed to gut out 7-7.5 hours of sleep last night.
Here’s my good mornings from yesterday. Some reps were a little more shallow than intended. Photobucket | The safer way to store your photos
It is 225X4 wide stance good mornings. Quote my post to see the link. And yes, I call those good mornings. I bend /push my knees out a tiny bit at the start because my knees don’t take kindly to practically stiff legging them.