March 8, 2011
Evil 7 Complex: 95
Waiter Carries: 253 452
Suitcase carries: 751.5 602
Plyo Pushup: BW3 BW4 BW3 BW3 BW4 BW3
notes: need to tweak this. The complex is the same as the evil 8, but I don’t do good mornings during it. Just felt like I couldn’t keep form up that late in the complex. Waiter carries…WOW. Actually taxed my lats pretty bad which was surprising. Suitcase carries went well too. Plyo Pushups hurt my wrists, need to practice landing softer. Felt like I didn’t get a good explosion on them either. Probably going to need to rearrange some stuff in the coming weeks.
March 9, 2011
BB DL: 3653 2853 4053 4252
Glute-Bridges: 3155 3653-ass too big??
notes: Still drained. I think I should’ve taken this week off, or done like a deloading week because I feel fried. OK, so on the glute bridges, you roll the barbell over your waist, making sure not to crush your junk, and find that spot above your dong where the bar can rest. Problem is now, even with the padding on the bar protector…I think my legs are just too big, as well as my ass. The weight is actually off the ground at the start of the movement and it puts AWFUL weight on my upper legs when I’m rolling the bar off me. It also hurts my lower abdomen since the weight is always in the air a bit. I may have to put weight plates on the ground to put the starting position up higher if I’m going to continue doing these.
March 10, 2011
BB Incline: 2652 2553 2504 2452
Pullups: BW8 BW6 BW5
Cable Rows: 1804 1903 1704
notes: Just grinding out this week. Glad the weighted part is over.
March 11, 2011
28 KG KB Swing Tabatas: 13,11,12,11,10,9,8,8
High Box Jumps: 12, 11, 13
TRX Fallouts: 4,4,3,2
Palloff Presses: 153 253 35*3
Sauna: 170 degrees / 10 minutes
[i]notes: GREAT session. The swings were only to parallel and not over my head. I figured this would conserve some energy for the rest of the workout…it actually made it harder. When I go over my head I guess momentum carries a lot of the movement. Plus the hardest part is the bottom of the movement, and because of the shorter range I had to do more of them. Box jumps were good. I’ve decided I’ll put my upper body plyometrics here too. The core work was great. I realllllly like the pallof presses. Got them from the article here: 21st Century Core Training 1.
Pallof Press ISO - YouTube [/i]
March 13, 2011
BB Squats: 2855 3105 3204 3303
BB Snatch: 1153 1353 1453 1551
notes: Got my bounce back. Feel much better as compared to last week. Not sure if it was the plyo work I did or just CNS recovering. Also, snatches, yay! Enjoyed doing these.
March 14, 2011
BB Flat: 3102 3003 2953 2904
BB Rows: 3053 2953 2903 2853
DB Flat: 1203 1155
Cable Rows: 1904 2003 210*2
notes: Back to doing the full workouts, got my energy back too, CNS recovered apparently. Good session. Going to lead off with 315 next week on benching.
March 15, 2011 Ides of March
Evil 7 Complex: 95
Farmers: 802 801.5 801.5 801
notes: Thinking of upping the weight on the 7 exercise complex since I’m not using good mornings anymore. For farmers I think I’m going to start using the trap bar so I can really pile the weight on, although I’ll still use DBs as well. PLUS! My gym finally got battling ropes! Time to take those for a spin this coming week.
March 16, 2011
BB DL: 3703 3903 4103 4302
DB Bulgarian Split Squats: 903 953
Leg Press: 45010 5406
notes: Good session! I started to hunch over a bit on the 2nd at 430, but I completed it. I forgot to mention earlier; this week I’ve started timing my rest between sets. I’m known for taking rests between sets roughly the length of a short ice age. I’m now capping it at 2 minutes between all sets. Hasn’t hurt my wegihts, but I’m definitely working up more of a sweat during the sessions. Also it’s nice to be in and out of the gym in under an hour; taking 4-5 minutes between sets in the past a workout like this would take well over an hour.
March 17, 2011
BB Incline: 2652 2553 2503 2453
Chins: BW9 BW7 BW5
DB Incline: 1104 1054
DB Rows: 1107 115*6
notes: Good session. Subbed in chins for pullups this time. DB Rows at the end, going to start doing these again more.
March 18, 2011
28 KG KB Swing Tabata: 12,12,11,11,11,10,8,7
High Box Jumps: 16,13,15
Ball Rollouts: 1,1,1
Palloff Presses: 253 353
notes: This may be my favorite workout of the week. The swings are exhausting but fun, as are the jumps. Plus I feel that the 21st century core training article by Mike Robertson has finally given me some decent ideas for core training, since I refuse to do situps and crunches.
March 20, 2011
BB Squats: 2906 3155 3254 3353
BB Snatches: 1353 1453 1551
Hypers: 955 100*4
notes: Squatting felt great, really had a good rhythm and was getting down into a good groove on them. Limiting times between sets really makes them even more challenging. It also meant I was more sapped for the snatches…form was pretty shit on the last 2 sets!
March 21, 2011
BB Flat: 2904 2953 3003 3102
BB Rows: 2853 2903 2953 3003
DB Flat: 1203 1155
Cable Rows: 1905 2003 210*3
notes: Tried building up to highest set on benching to see if it made a difference…oddly it didn’t. I did the same last week, but in reverse order LOLCOPTERROFLSKATESHURRRR. Did this with rows too. I think I need to lower the weight on rows a tad and work on the form, I may be raising my shoulders more than I want to here. I may do Pendlay rows for a couple weeks. Tied PR on cable rows.
March 22, 2011
Evil 7 Complex: 105 lbs.
Trap Bar Farmers: 1102.5 2001.5 2001. 2501
notes: WHOOO! Upped weight on Evil 7 and it slayed me. Trap-bar Farmers went great too. Thoroughly enjoyed them.
Your gettin strong as hell man, keep up the good work.
[quote]BlackLabel wrote:
Your gettin strong as hell man, keep up the good work. [/quote]
Thanks bro! I’m down to 225.5 as well, so I’m happy my strength has stayed up. How’s it going for you?
[center]March 23, 2011[/center]
BB DL: 3703 3904 4103 4302
Lumberjack Squats: 2055 2255 235*2
Good session, I’m so tired after DL’ing I’m usually not in the mood for anything else too extravagant.
[center]March 24, 2011[/center]
BB Decline/Pullup Superset: 3006/BW7 3005/BW5 3004/BW4 3004/BW4
Neutral-Grip Pullups: BW5 BW3 BW4
DB Incline: 1102 110*5
WHOOOOO. Loved this. Whole workout took 19 minutes. Wasn’t sure how exhausted I was until I tried that db incline at the end. Can’t wait to do this with BB Incline next week!
[center]March 25, 2011[/center]
7 kg mb slam tabata: 23,22,21,20,20,21,20,21
High Box Jumps: 19, 14, 17
Plyo Pushups: 4,3,4,3
Ball Rollouts: 1,1
Palloff Presses: 303 353 40*3
The most comprehensive conditioning workout I’ve ever done. I look forward to these days each week now. I love them!
[center]March 27, 2011[/center]
Barbell Squats: 3006 3205 3303 3402
BB Snatches: 1353 1452 155x 1155
Hypers: 1004 1054
Getting frustrated with the snatches, I need to get the form down. I tried jumping into heavy ones too soon. I dropped the weight down and much better form at 115. That’s such a candy-ass weight though. Fucking humiliating.
[center]March 28, 2011[/center]
BB Flat Bench: 2953 3003 3052 2102
BB Pendlay Rows: 1855 2054 2253
Narrowgrip Pullups: BW7 BW6 BW4
Cable Rows: 1903 1704 170*3
well if I want that lat width I should be doing more pullups. So I will. Also Pendlay rows suck. They hurt my lowerback way too much. Not good times.