[center]AUgust 28, 2011 PM Conditioning[/center]
Battling Ropes: 40, 30, 30
KB Waiter Walk: 18kg*1 28kg*1
Shoulder-Touch Planks: 10, 8
Had a mind numbingly long 5 hour fantasy football draft. Had to get out and do something afterward. Gym was only open for another half hour when I got there, so I did this quickly, showered off, then came home
[center]August 29, 2011[/center]
BB Flat: 2508 2507 2408
Pullups: 702 653 653
Push Press: 1354 1754 1954
BB One Armed Rows: 1206 1206
DB Unilateral Flat Bench: 1053
[i]Good stuff, still climbing on pullups. One armed barbell rows are pretty intense…got the idea from John Meadows. See video below:
[/i]
[center]August 30, 2011 Lower Body[/center]
BB Squats: 380*3 305*3 320*3 335*1 335*1
Low Box Squats: 275*3 300*X On wrong rack..
Front Squats: 225*2 235*2 255*1
Double Mini-Banded Hypers: 13, 13
8 KG KB Plank Transfers:3
Lateral Battling Ropes: 33, 25
I need to put everything together on squats, this time I feel like my breathing wasn’t good and it cost me more reps, need to focus on that. On the box squats I was not in the proper rack, I was in one of those racks that has pins that come out further the lower you get, really messed up form. Rest of workout went good. The hypers were innnnnntense. Going to post a video next time I do them. I actually feel good today after doing them.
[center]August 31, 2011 Sprinting[/center]
200m Sprints: 2
100m Sprints: 4
50 m Sprints: 4
1000m total. I feel like doing more than that I’m just hurting ligaments, joints, and not really even going that fast at that point. 1000 feels about right. First 200 was so easy. I was considering of following it with a 300…good thing I didn’t. I only take about 3 or 4 minutes between these sprints, I don’t have a couple hours to devote here.
[center]Sep 1, 2011 Upper[/center]
BB Incline: 245*3 245*4 235*4
Rope Pullups: 8, 7, 6
Overhead Press: 135*5 155*4 165*2
Scapular Depressions: 15
1.5 Pullups: 5
Good session, got an extra on the 2nd set of 245. Added on the press as well. Good stuff.
[center]September 2, 2011 Lower NEW DEADLIFT RECORD!!![/center]
BB DL: 405*1 435*1 455*1 [b]475*1 NEW PR!! Holy Crap....[/b]
Good Mornings: 135*3 185*3 205*3 225*1
Batwings: 45*6 45*4
Face Pulls: 60*10 70*10
Ab Wheel: 10, 6
yeah…like the title says. Wow…so I did the first sets and felt like I was pulling pretty easily. I actually barely rested between the 455 and 475, maybe a minute. I usually rest like 3-5 minutes between sets of deads. My form wasn’t pristine, but whose is when they’re going for a deadlift PR. It wasn’t as bad as I thought it was going to be though, the mid back work I’m doing must be working. I toyed around with 485…but that was NOT moving. I think I could’ve had 480 if I had gone for it after the 455. Followed with good mornings to finish off destroying my posterior chain. Rest of workout went well too. I put some calculations below for perspective, seeing as I set my previous record when I was 231 lbs. I was actually a bit light this week, at 198.
Previous record:
470 @ 231 lbs. BW (2.03x bodyweight)
New record:
475 @ 198 lbs. (2.4x bodyweight)
[center]September 5, 2011 Upper[/center]
BB Flat Bench: 250*9 250*8 240*9
Pullups: 70*2 70*2 70*2
Push Press: 155*4 180*4 200*4
Neutral Grip Pullups: 12, 10, 8
Shoulder-Touch Planks: 10, 10
Rope Slams: 30
Getting back to work here, took yesterday off and went to the beach. Definitely needed that off day. I’m sore all over from that deadlift PR on Friday. Had a good haddock sandwich in Maine, it was delicious. Crazy how sore I still am. I wasn’t expecting to put up any good numbers this session, my CNS is definitely still fatigued, so to have this good of a workout is very boosting for me.
[center]September 6, 2011 Lower[/center]
Squats:300*4 310*2 330*1...really?
BB Pin Squats: 225*3 275*1 300*X GOD. F*CKING. DAMNIT.
BB Front Squats: 225*1 240*1 260*1
Double Mini-Banded Hypers: 15, 15
Pullups: BW*12 BW*8
OK, THERE is the effect from the deadlifting on Friday. Absolute terrible session. Had no pop, nothing. Front squats were good. Decided to do some pullups, at least that went well. Squats & Pin Squats though had me cursing a blue streak.
[center]September 7, 2011 Conditioning[/center]
Overbox series jumps / Plank S.S: 10/:45 10/:45 10/1:00 10/1:00 10/1:00
Rope Slams: 30, 30, 30
Ab Wheel: 9.
ooooooooooooooooooooooooooof. So jump over a short box, as soon as you land jump over the medium box just ahead of it, as soon as you land jump onto the tall box. Do this 10 times, then immediately do a plank for a minute. Hard to describe how obliterated I was after doing these. The jumps were hard enough, then to go right into the plank…for the last 3 supersets I was just bleeding sweat. I had a puddle under me after the planks. Did some rope slams to finish up. Tried the ab wheel…fell flat on my face on the 9th.
[center]September 8, 2011 Upper[/center]
BB Incline Bench: 2453 2453 2354
DB Rows: 10510 1157 1205
DB Seated Press: 657 756 85*5
TRX-Elevated Feet Pushups: 20, 15
Side Planks: 1
Not too shabby…did some rowing, haven’t done much recently. I’ve been doing pullups instead, and my back is reacting well, but I want to make sure I don’t go completely away from rowing. Tried pushups with my feet in a TRX, but wasn’t too impressed. If I do pushups I’ll go with one hand on a medicine ball. Side planks too for fun. The seated press was because all the racks were taken.
[center]September 9, 2011 Lower[/center]
BB DL: 405*1 405*1
BB Snatch Grip DL: 315*2 315*2
Chinups: 10, 10
Ab Wheel: 7
I am exhausted after last week with the record pull. Backing off here, just keeping my muscles ‘awake’ and in the groove. Took the chance to do some snatch grip deads. Also tried some chins since I haven’t done them in aaages.
[center]September 11, 2011 Conditioning[/center]
28kg double-banded kb swings: 30, 30
7kg mb slams: 60, 40
30" seated box jumps: 30
Plyo Bench Pushups: 7, 5
P.U.P.P.: 2:02
Shoulder-Touch Planks
nothing exciting here, wanted to hit a lot of different areas for this session so I kept it brief apropos sets of each movement.
[center]September 12, 2011 Upper[/center]
BB Flat: 255*8 250*7 240*7 - Hit Post :(
Pullups: 70*2 70*2 70*2
Push Press: 160*4 180*4 200*4
Rope Pullups: 7, 6
KB Suitcase Carry: 28kg*1
Good session, hit the dang post on the 3rd rep of 240, still got 4 more after that. Would’ve easily had 8 or 9. Pullups are going well, I need to start bringing chalk. Going to work in more carries from here on out. It’s weird, as my abdominal & lower back muscles become stronger I can actually feel them when I sit relaxed, or walk around. It’s like having a scaffolding holding my upper body up. Also, my lacrosse ball came, so I can do a lot more precise myofascial release.
Not incredibly different from the previous shot except for that I apparently have an extra couple abs above what I thought were my top two previously. Good times!
[center]September 13, 2011 Lower[/center]
BB Front Squats: 225*2 245*2 265*1 [b]280*1 Tied PR 295*1 NEW PR!! 300*1 NEW PR!![/b]
BB Squats: 275*1 300*1 315*1 330*1 345*1
Snatches: 95*3 95*3 115*3 135*2 135*3 135*1
Pullups: 12, 5
[i]WOW. Even as I’m finishing up this cut I’m still breaking personal records. VERY happy with how this has gone. I think the core strength increase over the last two months is the biggest factor here with the front squats, it lets me stay upright easier. Interestingly, I found the regular squatting afterward to be MUCH easier. I think because I have a tendency to let my quads do a lot of the lifting in my back squat. But by hammering them with those front squats first it forced my hamstrings & ass to take over and since they’re stronger than the quads the movement was easier.
I’m also trying out snatches again, I’m trying to work some more power movements in. Worked out pretty well, I’m focusing on keeping my form good, but I need to refine my foot planting a bit better, I keep ending up with my feet VERY wide at the end. Not sure why. Anyone have some input? [/i]
I saw the front and came in here hoping to see AQ resveltened ass. I am disappoint. But srsly nice work! looks great!
[quote]ThePerfectDrug wrote:
I saw the front and came in here hoping to see AQ resveltened ass. I am disappoint. But srsly nice work! looks great! [/quote]
I didn’t post a picture in TILF??
[center]September 14, 2011 Sprinting[/center]
100m Sprints: 12
Just for fun, wanted to see what 12 100s was like. I think I prefer a 300, a couple 200s, and then a few 100s. I get just as winded, but the net effect is greater.
[center]September 15, 2011 BIIIIIRTHDAY Upper Body[/center]
Pullups: 14, 11, 9, 8, 8
Was pressed for time since I’m going out with friends after this. So I’m in my 20s until 10:42PM. NOT good times. 
Such is life.
[center]September 18, 2011 Conditioning[/center]
7KG KB Slams: 70, 50
36.5" Plyo Box Jumps: 18
36.5" seated Plyo Box Jumps: 18
Paloffs: 50*3
Bear Crawls: 10m, 10m
Lateral Crabwalk: 10m, 10m
Ab Wheel: 10, 10
So I survived my birthday; been drinking a ton this weekend and being a bit loose with my diet. I only turn 30 once. Dad came up yesterday and took me to lunch. Good times. Took this past Friday off and just went birdwatching and relaxed, I deloaded last friday for that deadlift day but my lower back still feels tired. This session went well. Tried bear crawls, and also crabwalks. Honestly not sure I felt them like you’re supposed to. They felt pretty easy to me. Maybe my core is just getting strong.