[quote]Getting Closer wrote:
Your military press is coming along really well! Have you noticed much growth from the increase in strength pressing overhead?[/quote]
Thanks! Well I haven’t really been paying too much attention to shoulder growth. I did take some measurements in September. I have noticed that my legs have grown haha.
Great lifting, man! What does your warm up look like?
[quote]Knausome wrote:
Great lifting, man! What does your warm up look like?[/quote]
Thanks man!
I usually start off with some stretching and foam rolling. But I tend to not spend too much time with that during my workouts because I make it a point to always be stretching and foam rolling everyday.
After that I do warm up sets for whatever lift I’m focusing on for the day. Starting with just the bar and working my way up to my first work set. I don’t do a predetermined number of warm up sets, I just make sure I do enough sets so that I actually feel warmed up.
Something to break the banality of my log:
Deadlift
3x225
3x255
11x290 (1RM of 395) PR
RDL
10x225 (my lower back wasn’t cooperating at all during and after this set)
Shrugs
10x205
10x225
10x275
Today was supposed to be an off day but I decided to go ahead and pull me some deads.
During my warm up sets and work sets leading up to my main DL set, I could definitely tell that my lower back was working. I didn’t think much of it since it wasn’t real unusual. Happy I set a PR today while leaving a rep or two in the tank so I could hopefully hit another PR next week. My last DL set felt pretty good.
During and after my first and only RDL set my lower back was throbbing. I decided to forgo the rest of the RDL sets to save my back. I suppose I’ll have to just imagine doing RDLs by viewing the uploaded picture.
While unloading the plates my back cramped so I promptly walked into the middle of the garage and lied down.
Figured I should at least do a few sets of shrugs to help out with my grip, which held up quite well during my last DL set. My grip was fine for the fist two sets, then started to weaken during the set with 275.
On another note, I’ve decided to just stick with BW assistance movements for my upper body days. So I’ll be doing loads of push ups, chin ups/pull ups, and inverted rows.
After looking over my most recent DL video, I figure it’s worth trying to sit back more and lower my hips a little. Maybe this will help with the lower back.
Yeah, Im not one to be giving DL advice cause mine needs a bit of work. But I agree with your statement. Nice lifting man!
[quote]pbclax1 wrote:
Yeah, Im not one to be giving DL advice cause mine needs a bit of work. But I agree with your statement. Nice lifting man![/quote]
Well no one’s perfect. There’s always something to work on. Now I’m real anxious to give the new tweak a shot.
Neural charge workout
Saturday 1/8/11
Snatch
Some x 95
Vertical jump
Some x BW
Push press
Some x 95
Feel energized after the session. My lower back felt pretty good after yesterday’s DL session despite a lack of cooperation during the DL session.
Besides the fact that this video shows some insane strength, this guy’s DL set up makes it so that his hips are relatively low. Essentially, I can learn a thing or two from this guy haha.
Sunday 1/9/11
Pull ups
2x4xBW
8x3xBW
Band triceps pressdown
1xAMRAP (kneeling)
1xAMRAP (standing)
Figured I’d do some band triceps pressdowns since my left elbow was hurting a bit after the pull ups. They sure helped.
I might switch to neutral grip pull ups if my elbow keeps on getting ticked off.
There are no Oreos in here, I’m out 
For the DLs, think of being a kitty cat, works for me 
Low hips, arch back, booty pop.
But great PR, strong stuff in here.
Yeah aqua! Where’s the complimentary oreo’s?!
Great training brotha, keep it up!
Ask and you shall receive
@Nikki: Kitty kat? I’m more of a dog person haha. Plus I’ve always associated DLs and cats as DLing with an extremely arched back. But thanks. I’ll definitely keep it in my mind next time I DL
@pbclax: Thanks man!
Cycle 3, Week 3, Day 1
Monday 1/10/11
Bench press
5x175
3x195
7x220 (1RM 270)
5x195
5x175
Band pull aparts (staggered w/ benching)
a bunch
Inverted rows (staggered w/ push ups)
5x10xBW
Push ups
5x10xBW
BB curls (staggered w/ band triceps pushdowns)
3x10x65
1x10x45
Band triceps pushdowns
enough for da pump
Overall a decent session. I’m disappointed, but more pissed with my bench pressing. I was aiming to at least get 8 but ideally 9 or 10 for a PR. This time I felt my form wasn’t all over the place so that’s good. But instead I felt slow an unexplosive. I probably should’ve done 3 or so more warm up sets.
The push up/inverted row super-set was painfully fun. I’ll slowly add more reps/sets every few sessions to keep it painfully fun. After this exercise pairing I could definitely feel a pump coming along.
The BB curls and triceps pushdowns did a fantastic job of making sure I got a wicked arm pump haha.
Hopefully next cycle I’ll be able to hit a bench PR. crosses fingers
I’m thinking that the increase in pull up volume may be somehow affecting my bench pressing. Regardless hopefully it’ll help in the long run.
You’re thinking of the wrong kitty kat. Think, sex kitten kitty kat haha
Yay, OREOS!!!
I’m so jealous of that little girl.
Awesome bench.
And the inverted row/push-up superset looks wicked.
You train in such a dark space though, makes me sad 
I don’t like any place that’s dark. I’ve been known to boycott stores just because they’re lighting wasn’t up to par
[quote]AquaCruzer wrote:
I’m thinking that the increase in pull up volume may be somehow affecting my bench pressing. Regardless hopefully it’ll help in the long run.[/quote]
I have found pull-ups to be a great exercise, but never helped any of the lifts. I do chins immediately before OHP, and wide pull-ups before flat bench.
happy lifting
@Nikki: Well a sexy kitty kat is much more desirable that a scared kitty kat.
Thanks! But it’s hardly awesome. Inverted row/push up super-sets feel wicked
I also am not a fan of dark places. I always bug my siblings as to why they never open the blinds when the sun is out and about. But I feel that training in a dimly lit garage adds to the experience haha.
@TheDudeAbides: Pull ups are definitely a great exercise! Whether they help my lifts or not isn’t of too much importance to me. I just need to get better at pull ups/chin ups. Thanks for dropping in man!
Tuesday 1/11/11
Pull ups
3x4xBW
7x3xBW
Tried using a hook grip for these since my grip is similar to the width of a snatch grip. My thumbs sure hurt, but I’ll get use to it and I’m really liking the grip :). My left elbow didn’t hurt after the pull ups. I guess getting an arm pump can be somewhat beneficial haha. I’ll definitely keep doing the BB curl/band triceps pushdown super-set on my bench days.
