September 26, 2010
BB Flat: 2556 2505 2455
BB Rows: 2355 2255 2255
[i]notes: A little pressed for time, but I got in the main exercises. More importantly I feel the raw strength returning for this bulk. I like bench pressing because it is my most sensitive exercise as far as mental/physical conditions go. Even if I’m feeling shitty and hung over, I’ll still hit my numbers deadlifting, squatting, rowing, etc. But benching for me has always been a struggle, and my most ‘tenuous’ exercise. If I’m feeling good I do great with it, if I’m slumming my numbers take a huge hit. So it’s a good barometer of how things are going for me physically. When I finally started benching decently during my previous bulk I found that I finally was starting to ‘feel’ how a bench press should feel. Prior to that bulk it felt like my triceps were dominating the movement, and it felt like I was always in danger of failing on reps. Then that bulk started having an effect and the reps felt more solid, more confident. I felt like I was gripping the bar harder, my chest was doing the moving, and the bar was moving up, not from the outside where my hands were placed, but from the middle of the bar, below my chest, if that makes sense to anyone reading this. During my cut/maintenance phase I still had that feeling, but in a reduced sense. Today I felt it again in full-force or the first time.
As for rows, I really feel powerful with them again. I haven’t felt this good BB rowing in ages. My leverage on these as I gain weight is just ridiculous.
I just went back through my records, and right now, my strength is where it was 2 weeks before the end of my 1st bulk, back at the end of summer 2009. Wow. I was about 215 then. I’m 192 right now. [/i]
September 27, 2010
BB Front Squats: 2252 2451 2651
Glute Bridges: 2256 2754
Seated Calves: 1007 125*7
notes: Need to figure out something for these other leg days. I’m thinking lumberjack squats & glute bridges maybe?
September 28, 2010
18 KG Swing Tabata: (10,10,10,10), (10, 9, 9, 9), (10,9,9,9), (8,9,8,9)
notes: DEFINITELY keeping intensity up better when recording the set numbers
September 29, 2010
BB Incline: 2353 2254 2254
Closegrip Pullups: BW10 BW7 BW7
Cables Rows: 1604 1306
DB Flyes: 40*5
notes: I think my spotter was helping a bit last week with the 235 set so I got 4. Got 3 clean this week. Wasn’t sure what to do after the 2 main exercises so I did some rows and flyes.
September 30, 2010
BB DL: 2953 3253 3751 3951
Rack Pulls: 4253 5001 535*1 NEW PR! (needed hamstrings to help though)
DB Bulgarian Split Squats: 704 654 604
Standing Calves: 24010 260*5
notes: Good times! Enjoying deadlifting. Not using straps anymore, at least at these weights. Still focusing on keeping my shoulders pinned back during the movement. I predict some back-thickness accumulating during this bulk. Also, new PR on rack pulls, although it wasn’t strictly my back handling the movement as I’m going for with these currently. Still, a record is a record! Bulgarian split squats continue to be the most painful experience of my lifting life.
October 1, 2010
7KG MB Slam Tabatas: (24,23,22,20), (21,20,16,19), (21,19,18,18), (21,20,18,20)
notes: Realized after last time that if I was still putting up the same numbers on the last tabata as the first then I wasn’t using enough force.
October 3, 2010
BB Flat: 2605 2554 2504 2455
BB Rows: 2355 2256 2256
Wide-Grip Pullups: BW6
Pullups: BW*8
notes: Strength is progressing on bench pressing. BB Rows felt good too. Tried wide-grip pullups. They hurt my joints though. Not going to do that again. Next week: 265 on benching.
October 4, 2010
Lumberjack Squats: 906 1356 1806 2053
Glute Bridges: 2257 2755
DB Seated Calves: 9010 12010
notes: lumberjacks…wow. I need to get the hang of pulling the bar up off the floor, I need to hook my thumbs underneath the bar better. Wasn’t that impressed by the DB seated calves…but my calves ARE sore now.
October 5, 2010
18KG KB Swing Tabatas: (11,10,10,10), (10,10,9,9), (10,9,9,9), (9,9,9,9)
Sauna: 15 minutes
notes: I like writing down how many reps I’m doing each tabata. Makes me keep my intensity up. Was honestly wishing for death by the 3rd one.
October 6, 2010
BB Incline: 2353 2254 2254
Pullups: 305 305 304
Cable Flyes: 459 604
notes: Meh. Unfulfilling workout. I’m not sure if I’m going to stick with incline pressing this bulk. It’s just…I dunno. I enjoy it kinda, but the movement always feels awkward to me. Maybe I’ll do decline work instead this bulk. Or maybe do incline work with higher reps? It’s the one exercise I do that I feel more comfortable with at higher reps for some reason.
October 7, 2010
BB DL: 3003 3303 3751 3951
Rack Pulls: 4254 4553 4753
DB Bulgarian Split Squats: 704 655 606
BB Calves: 3858 3857 385*6
notes: Decent session. Still focusing on form over weight on deadlifting. I feel like the muscles in my mid back are starting to catch up to the rest of the muscles I use in deadlifting. I’ve been focusing on keeping them pinned for about 6 weeks now. On Bulgarians I need to change how I start them. Usually I grab the weights off the rack, go over to a bench, balance on one leg as I search behind me with my foot for the bench to rest it on. The problem with this is that I’m not using like 30 lbs. weights here, I’ve got a 70 in each hand for the first set. I inevitable end up pulling muscles by my diaphragm under my ribcage while balancing, so I’m sore there for a couple days each week after doing them. I’m going to start balancing and placing my foot FIRST, then picking up the weights off the floor from now on.
October 8, 2010
7 KG MB Slam Tabatas: (23,23,21,20), (21,21,20,18), (21,20,20,18), (25 NEW PR! lol, 21, 18, 16)
Sauna: 185 degrees, 20 minutes
Weight: 196.5 lbs.
notes: Arm was sore from having blood drawn, but otherwise had a good session. Went ballsdeep on the last tabata to make sure I was thoroughly wiped out. Weight at 196.5, the rebulkening is going well.
October 10, 2010
BB Flat: 2654 2604 2555 2505
BB Rows: 2355 2355 235*4
notes: First time I’ve done over 250 for all 4 sets ever! Good times! Wasn’t too fond of the bench I was on, it felt narrow, hard to get both my shoulder-blades dug into it. Did some BB Rows too. Was pressed for time so I didn’t do any accessory work.
October 12, 2010
18kg KB Swing Tabatas: (10,10,10,10), (11,10,9,9), (10,9,9,8), (10,9,9,9)
notes: The usual!
October 13, 2010
BB Flat: 2753 2703 2653
BB Rows: 2453 2453 2453
notes: pisssssssssssssssssssed. Needed to get my car jumped by AAA and it took 2.5 hours for them to get to me. Was hungry by the time I got to the gym, but not too bad. Couldn’t stay long, had other stuff to do. Hit my highest triple ever on benching. Actually either of the first 2 sets would’ve been my highest triple ever. Good stuff!
October 14, 2010
BB DL: 3053 3353 3801 3951
Rack Pulls: 4303 4604 4803 5003
DB Bulgarian Split Squats: 704 656 655
BB Standing Calves: 3858 3857 3856
notes: Going to make sure I do triples from now on DL’s, no more singles for a while. I still want to focus on keeping my chest up and shoulders back, and the more reps I put in with good form the better, so I’m going to do more triples than usual. Felt VERY good on the rack pulls. I need to up the weight on the last 2 sets of split squats, but it’s weird: The sets at 70 almost feel too heavy, 65 too light…weird
October 15, 2010
7KG MB Slam Tabatas: (21,23,20,18), (23,21,18,18), (23,20,18,18), bNEW PR! lol[/b].
notes: whooo. Finished with a bang. I think that’s the most reps I’ve gotten in a tabata for these. I was absolutely hammering that medicine ball.
October 17, 2010
BB Flat: 2654 2604 2555
BB Rows: 2355 2355 2354
notes: Sooo pressed for time here. Just did my main stuff and got out!
October 18, 2010
BB Front Squats: 2053 2253 2451 2651
Lumberjack Squats: 1357 1806 2152
Seated Calves: 1357 145*7
notes: Was running low on time, so I didn’t do glute-bridges this week. I gotta be honest, I feel like my quads get pounded exponentially more by the lumberjack squats than for the front squats. Not only that but getting the weight up into position for lumberjacks and keeping it there through the movement is much harder than front squatting.
October 19, 2010
18KG KB Swing Tabatas: (10,10,9,9,8,9,8), 1/2 Tabata: (10,9,9,9)
notes: A bit pressed for time. The full tabata killlled me. I love it