November 15, 2010
BB Flat: 2753 2703 2653 2604
BB Rows: 2555 2602 2504 2455
Pullups: Chain5 2 Chains3 Chain*5
notes: Blaaaah. Shit the bed on benching. Gym was packed and I ended up the bench I hate. It’s got like 3" of padding on it. It’s too cushy. It’s the bane of my workouts. Did some pullups with chains on. I enjoyed them.
November 16, 2010
20KG KB Swing Tabata: 10,10,9,10,9,9,9,9
Sauna: 185 degrees / 15 minutes
notes: Going to up the weight next time on the swings. Barely made it through the time in the sauna. Not sure what that was about
November 17, 2010
BB DL: 3203 3403 3603 3752
Rack Pulls: 4453 4653 4853
BB Bulgarian Split Squats: 1355 1455
BB Calves: 3157 3356 3555
notes: Wow…haven’t been this gassed after a workout in a while. I missed my last DLing session, so I hadn’t pulled in two weeks. Amazing how soon your grip pussifies after that. I actually had to use straps on the 375 because it felt like my hands were being ripped open. Same on the Rack Pulls, which I put back in since it feels like my shoulders were slumping forward again. Did BB Bulgarians here…just way too hard to keep good balance and form. Switching back to DB next time. As for the BB Calves, I lowered the weight since my form wasn’t very good at the higher weights.
November 19, 2010
7 KG MB Slam Tabatas: 23, 21, 21, 19, 19, 19, 19, 20
Sauna: 185 degrees / 15 minutes
notes: Ripped the tabatas pretty good. No clue why I’m having to bail on the sauna so quickly lately.
November 21, 2010
Lumberjack Squats: 2356 2256 2157
Decline Leg Press: 36010 45010 5406
Seated Calves: 9010 1357
notes: Lumberjacks went well. The decline leg press feels like a good addition here. Also lowered the seated calf weight here too; as I was with the standing BB calf presses, my form was not great
November 22, 2010
BB Flat: 2754 2654(hit post) 2604 2555
BB Rows: 2604 2555 2455 2456
notes: Good session, go the reps back on benching, though I did hit the post again.
November 23, 2010
24KG KB Swing Tabatas: 9,8,8,8,8,8, 7, 7
Sauna: 185 degrees / 20 minutes
notes: Over 50 lbs. for these swings!
November 24, 2010
BB DL: 3253 3453 3653 3852
Rack Pulls: 4453 4653 4853
DB Bulgarian Split Squats: 704 705 706
BB Calves: 3158 3357 355*6
notes: The DLs felt good, so did the rack pulls. I could’ve gotten 8 probably on that first set of bulgarians, but I honestly was shocked at how easy it went.
November 24, 2010
BB DL: 3253 3453 3653 3852
Rack Pulls: 4453 4653 4853
DB Bulgarian Split Squats: 704 705 706
BB Calves: 3158 3357 355*6
notes: The DLs felt good, so did the rack pulls. I could’ve gotten 8 probably on that first set of bulgarians, but I honestly was shocked at how easy it went.
November 25, 2010
Heavy Bag Tabata
7 KG MB High-Low Twist 1/2 Tabata: 13,12,11,11
Sauna: 140-188 degrees / 30 minutes
notes: That bag tabata was the hardest one I’ve ever done. I felt like passing out
November 28, 2010
BB Lumberjack Squats: 2356 2257 2158
Decline Leg Press: 50010 5408 6006
Seated Calves: 9010 1357
notes: Good stuff. Lumberjacks went well. Surprised I got to 600 on the decline leg press. May go for a bit more next time.
November 29, 2010
BB Flat: 2651 2851 300*1 AAAAAAAAAAAH!!! NEW PR NEW PR 300 lbs!! NEW PR!! 305X 2753 2654
Pullups: Chain6 2 Chains4 2 Chains3
DB Incline: 1005 [b]1153 NEW PR!![/b]
notes: YES YES YES YES YES YES YES! FINALLY. After years of battling piss-poor tendon leverages I finally got 300 lbs! Some of my friends and I are having an olympic-type competition, each month is a different lift, November is benching month, so I figured what the heck let me find out where I am 3 months into this bulk. 285 went up pretty easy so I figured fuck it, I’m going for 300. And I got it! It was surprisingly easy. I thought maybe my spotter had grabbed the bar without me noticing but he hadn’t touched it lol. Got a hand shake, then rested and tried 305, but unracking it I knew I was pretty tired, my wrists could barely stay straight, so I missed that. Later in the session I remembered I had wanted to see what my max on DB Incline was about a month ago, but never got around to it. I was pretty tired at that point but thought, what the heck, give it a shot…and I got a new PR there too! Great session!
November 30, 2010
24 KG KB Swing Tabata: 10,9,9,8,8,7,7,7
Sauna: 185 degrees / 15 minutes
notes: Tiring!
December 1, 2010
BB DL: 3353 3553 3753 4002
DB Bulgarian Split Squats: 755 755 75*5
notes: They’re doing construction in my gym so it’s hard to get at a lot of the weights. I was pretty gassed after this anyway. Need to watch form on the 400, I feel like my abs weren’t contracted enough on them and it caused me to hunch over. Upped the weight on split squats. I make more noise doing those than I do busting a nut.
December 2, 2010
51 Pullups: BW11,8,6,6,6,5,5,4
DB Incline: 1056 1008 1007
DB Rows: 1206 1205
notes: Wanted to turn this back into a “light” day, so I did. The pullups were great. I’m recording this online on Sunday the 5th and my forearms are still sore! Really enjoyed the session.
December 3, 2010
16 lbs. Soft Medicine Ball Slam Tabata: 12,11,11,10,10,11,12,12
notes: MUCH harder with a ball that doesn’t bounce up high enough to catch and slam back down. Not sure where the extra reps on the last 3 sets came from. Overall I’m not sure about these though; it’s more challenging but I can’t get the same speed I can with the rapid slams of the bouncier medicine ball. We shall see.
December 5, 2010
Decline Leg Press: 54010 [b]6307 NEW PR!! 7002 [/b]
Seated Calves: 9010 135*10
notes: WOW. Decided to see how high I could go on leg pressing. I got 2 at 700, but I don’t think I could even get 1 at 725, so that’s probably right at my max there. Felt great! I’m also thinking of dropping direct calf work. Doesn’t seem to help any. By this I mean they never look more/less developed. They grow in proportion to the rest of my body no matter how hard/easy I train them. Just feels like wasting time. It’s like my arms; they grow like weeds from rows/benching, etc. and working them directly doesn’t really add anything to their development or performance.
December 6, 2010
BB Flat: 2754 2654 HIT THE FUCKING POST AGAAAAAAAAAAAAAIN 2605 2556
Pullups: 2-chains:3 1-Chain5
notes: I am getting SO sick of hitting the bottom post on benching. I get into these periods where I’ll do it 3 or 4 weeks in a row. Gym’s undergoing construction right now so I couldn’t get to the rack for BB Rows, so I did some pullups instead. Was somewhat pressed for time here.
December 7, 2010
45 lbs. DB Snatch Tabata: 7,6,7,5,6,6,5,5
Sauna: 190 degrees / 20 minutes
notes: Wow. That was difficult lol. Started with the right arm, and switched to the left halfway through.
December 9,2010
DB Incline: 1057 1056 1007
BB Deadlifts: 3353 3553 3753
Death By Pullups: 1,2,3,4,5,5
notes: I went to the gym yesterday, put the weight on for my first warmup on deadlifts…and was told the workers needed to close the weight room. So I went back today, did my usual incline work, and then did deadlifts after as well. The renovations look good.