[center]September 19, 2011 Upper[/center]
BB Flat: 255*8 250*8 245*7
Pullups: 70*2 70*1 55*5 55*4
Push Press: 160*4 185*4 200*3
1.5 Pullups: 7, 5
Felt flat here, nothing special really. Dropped weight on last 2 sets of pullups so I could put some more reps in. 1.5 Pullups were fun.
[center]September 20, 2011[/center]
Front Squats: 225*2 245*2 265*2 275*1
BB Squats: 300*2 315*1
Snatches: 95*3 135*3 135*3 145*X 145*X 145*1
Pistol Squats: 3, 3
Tried what I did last week, with front squats first, didn’t get the same pop on regular squats afterward, I’ll try it one more time. Either way it’s fun to put a different exercise first here. Still working on snatches, missed 145 a bunch and just kept trying until I hit it. Also put in pistol squats, definitely going to keep up with them, I feel like it forces my hips to loosen up some.
[center]September 21, 2011 Conditioning[/center]
over-box series/push-up plank S.S. 10/1:00 10/1:00 10/1:00 10/1:00 10/1:00
Ab-Wheel: 10
Quick session here, didn’t have time to go sprinting; I went to the Sox game this evening so I couldn’t spend a lot of time on the workout. Oddly my middle back is always sore after this workout.
[center]September 22, 2011 Upper[/center]
Incline Bench / Neutral-Grip Pullup S.S.: 225*8/65*3 225*6/65*3 225*7/65*3
Standing Press: 135*4 155*2
Rope Pullups: 7, 7
KB Plank Drags: 28kg*1
Good times! Was exhausted by the time it was time to do some standing pressing. Rope pullups went well, really helping my grip. I’ll also note that the lacrosse ball is working well for myofascial release.
[center]September 23, 2011 First 500 lbs. deadlift![/center]
Deadlift: 405*1 420*1 430*1 405*1 405*1
Trap-Bar Deadlift: 315*3 405*3 455*1 495*1 515*1 NEW PR!!
Pullups: 12
BB Curls: 95*7 95*5 95*5 95*7
WHARGARBL. Wasn’t really feeling great on the regular deadlifting, and one of the trainers bought a trap-bar to replace the previous one that was taken home by its owner. Anyway, he told me to go ahead and try it out, so I did. I forgot how much I enjoy trap-bar lifting. Easier to keep your form, especially the middle back and neutral spine. I may lead off with them next week and see if I can get 550. Did some curls cause a buddy was doing them and I haven’t curled in 2 years. This morning my biceps aren’t even even vaguely sore. I like doing some direct arm work every year or so just to test out of it still has no effect on me. Confirmed.
hey dude, looking great!
you seem to be doing lots of low-rep, but not high volume work (low sets), whats the reasoning behind?
[quote]caveman101 wrote:
hey dude, looking great!
you seem to be doing lots of low-rep, but not high volume work (low sets), whats the reasoning behind?[/quote]
Hi! It’s just what my body responds best to; in the past when I’ve done more sets at the low-rep range it doesn’t really get me any extra results. Plus I’m still at a cut/maintenance level right now, when I bulk I’ll be upping the volume a tad
also, didn’t recognize you without the long hair haha
[center]September 25, 2011 COnditioning[/center]
34.5" Plyo Box Jumps: 15
34.5" Seated Plyo Box Jumps: 15
34.5" Weighted Seated Plyo Box Jumps: 8kg*5 8kg*5
Shoulder-Touch Planks: 10
I am actually still alive. I was just busy this week and I wasn’t sleeping well for some reason, so I’m posting these all on October 1st. Anyhoo, I tried holding a kettle bell while doing the weighted seated box jumps. I just figure I can probably do 50 or 60 regular plyo box jumps, but at some point rather doing more I need to make the jumps I actually do more challenging. Last week I had put 25 lbs. plates under the legs of the box to try and increase the height but it’s really unstable. I can’t quite get the medium box on the tall box, I need another inch or so on my vertical before I can get there, so I’m going to try and do the weighted jumps for a while, see if that helps.
[center]September 26, 2011 Upper[/center]
Bench Press: 270*4 275*3-hit post 265*4 260*4
Pullups: 70*3 70*2 70*2
Push Press: 185*3 205*2
Ab Wheel: 12
I had fun doing the higher rep benching, but it’s time to get back to high weight stuff. It’ll probably take me a couple weeks to get used to the weight again, but I’ve got over a month until my next bulk starts, and I anticipate being back around 300 for a triple by then. On the pullups I would’ve used less than the 70 lbs but I didn’t feel like walking all the way across the gym with another dumbbell to attach to the belt. I’m eagerly anticipating this next bulk as well if only for finally being able to up my push press & overhead press numbers.
[center]September 27, 2011[/center]
Front Squats: 245*1 265*1 280*1 305*X
Squats From Pins: 225*3 275*1 295*X
Snatches: 135*3 145*3 155*1 155*1
Went for a front squat record again…nothin doin haha. Tried some pin squatting afterward, and then snatches which is what I really wanted to focus on here, probably should’ve done them first. I finally am getting the hang of squatting down low enough as I snap the weight over my head. It’s shocking how much easier it is to complete the movement when done that way.
[center]September 28, 2011 Sprinting[/center]
100m Sprints: 8
I just feel worn down this week, not sleeping great, I think I’m eating too close to bed. I honestly thought I was going to black out after doing just 800m today. Felt good for the first couple, but after that I was completely flat. Not good times.
[center]September 29, 2011 Upper[/center]
BB Decline: 275*5 290*4 300*3
1.5 Pullups: 8, 6
Standing Press: 135*10 155*5 165*3
Dead Hangs: 135*10sec 135*10sec 135*10sec
Felt like switching it up a bit here, my previous record was 300*1 here. I never really decline consistently, but I do like it as a movement. Getting better with exploding at the bottom of the standing press. Dead hangs are just hanging from the chinup bar with weight strapped to my waist. The point here is to make it easier to explode from the bottom when I do weighted pullups, since I’d only be about 50-60% of the weight used in the hang.
Oddly my middle back is always sore after this workout.
do you mean around your lumbar spine? i find it challenging to engage my abs for planks rather than hanging off my back (if that way of putting it makes sense). same for overhead pressing, actually… there was a t nation article somewhere… about anterior pelvic tilt being a bit good for ab activation on ab / core exercices… i think… but i could well be wrong.
Not really lumbar region, like between my scapulae sort of. I think the article you’re talking about is the 21st century core training or something like that. How’s training going for you?
[center]October 3, 2011 Upper[/center]
BB Flat: 275*3 280*2
BB Flat G.S: 275*3/185*15/135*12
Pullups: 70*3
Pullup G.S: 70*2/ BW*7
Push Press: 185*3 205*2
Kettlebell circuit (10 swings/ 10 rows/ 10 squats 15kg): 3
Ab Wheel: 12
Alright here’s the deal, my core and especially my lower back is absolutely demolished with soreness. Didn’t do the conditioning workout yesterday, and I’m not back squatting or deadlifting this week, I’ll do a substitute for them. As for this session I had a great spotter, so I did giant sets at the end of the benching workout. I also tried it with pullups, felt good man. Did a little alternative with my conditioning work since a staff member was doing a free kettlebell demo with some people I hopped in. Good times.
[center]October 4, 2011 Lower[/center]
Snatches: 95*1,1,1,1,1 135*1,1,1 155*1,X,X,1 165*x 135*1,1,1,1,1 135*1,1,1 95*1,1,1,1
Front Squats: 225*2 245*1 255*1
Overhead Squats: 135*2 135*5
P.U.P.P.: 1:15
Since I’m not doing back squats I decided to try getting form down on snatches. My #1 biggest thing I need to work on right now is my speed off the ground. I’m so slow it looks like I’m deadlifting even with 135. Every few reps I pull it off the ground fast and snap it up and over in one movement, but 80% of these reps were slow and looked like 3 separate movements done rapidly together instead of one fluid thing. One of the trainers was talking about overhead squats and I realized I hadn’t done them in a while so I tossed them in there as well.
[center]October 5, 2011 Sprints[/center]
100m Sprints: 8
50m Sprints: 4
It was nice and cool out, strong breeze as well kept me nice and cool while running. Finished in about 25 minutes.
[center]October 6, 2011 Upper[/center]
BB Incline: 225*8+1 225*6+1
Pullups: 14, 10
Standing Press: 140*8 160*4
Shoulder-Touch Planks: 12
Was super pressed for time here, still got in a good session though. I’m not sure what my record is for dead hang pullups but I feel like I could hit it soon whatever it is. Did some forced rep on the incline too. Good stuff.