[quote]Hallowed wrote:
I give up. How does one focus on ‘activating the hamstringz’ I feel like the whole concept is beyond my comprehension. Sometimes I’m dumb.[/quote]
watch this.
[center]February 7, 2012 Upper / Heavy[/center]
Bench Press: 2503 2703 2803 3003 3103
Pullups: 555 554 554 553 553
Push Press: 1953 2103 2251 2252
KB Rope Curls: 28kg11 48kg3 28kg*9
Fun session, strength coming on with the bench pressing again. Pullups I found where they hid the old belt. Push Press I was angry I only got 1 at 225, so I went back for another set and got a double. Then I strung a rope through a kb and grabbed the rope by either side of the handle and started curling it.
[center]February 8, 2012 Conditioning[/center]
over-box series jumps / PUPP S.S.: 10/:30 10/:30
Broad Jumps / PUPP S.S.: 10/:45 10
rare Wednesday session, did some more jump work. I need to do more broad jumping, I love it.
[center]February 9, 2012 Lower / Light[/center]
Squats: 2305 2605 2805 2955 3104
Hang Power Snatches: 1353 1403 1503 1602 1356
RDLs: 3155 3655 385*3
Good stuff! Thinking of doing regular snatches instead of hanging, we shall see.
[center]February 10, 2012 Upper / Light[/center]
Incline Bench Press: 2654 2305 2305
Close-Grip Pullups: 12, 8, 5
Standing Press: 1405 1605 1703
VERY tired for this one for some reason, not sure why. Still matched my numbers on incline & standing press from last week so that’s good. Did Close-Grip pullups here…definitely a different feeling.
[center]February 12, 2012 Conditioning[/center]
34.5" Plyo Box Jumps: 15
34.5" Seated Plyo Box Jumps: 15
Plyo Bench Clap Pushups: 5, 5, 5
Battling Rope / Rope Slam S.S.: 60/10 50/15 50/15
I finally put two & two together and did a superset with battling ropes & rope slams. No clue why it took me this long. Good session
[center]February 13, 2012 Lower / Heavy[/center]
Deadlift: 4103 4403 4852
Hang Power Cleans: 1853 1953 205X-tired 1358
Walking Lunges: 655
Lying Leg Curls: 11010 1306
Good session, may back off the weight on the deadlifts next week to get a 3rd rep in on the third set. Was beat by the third set of power cleans. Did some walking lunges, just because. Finished with leg curls in my continued quest to bring up my hamstrings
[center]February 14, 2012 Heavy / Lower[/center]
Bench Press: 2503 2703 2903 3003 3103
Pullups: 503 503 503 503 503
Push Press: 2003 2153 2302 2301 NEW PR
Well that went well. Getting the hang of the push presses, hopefully can start to add more weight on.
[center]February 15, 2012 Conditioning[/center]
Battling Rope / Rope Slam S.S.: 60/10 60/10 60/10 60/10
Rope Pullups: 4, 3, 3
KB Plank Rope Drags: 28kg*2
impromptu Wednesday conditioning session. Did some rope pullups as well but my grip was not having it. Not sure why it took me so long to figure out supersetting battling ropes & rope slams would be a good idea.
[center]February 16, 2012 Lower / Light[/center]
Squats: 3154 3252 3352 3451 3152
Power Snatches: 1353 1453 1551
Hanging Power Snatches: 1356
Lying Leg Curls: 1306
I thoroughly enjoy higher weight lower rep sets, so not sure why I was aiming for 5 reps per set on squatting. I’d rather push the bigger weights for lower reps. Going to see how this goes for a few weeks. Also, full snatches didn’t really result in anything different than hanging power snatches, so back to the hanging snatches.
[center]February 17, 2012 Upper / Light[/center]
Incline Bench Press: 2654 2751 2306
“Horizontal” pullups: 11, 7, 8
Standing Press: 1405 1605 1754
Cable Curls: 4015 5010-10 second hold on final rep
Kneeling Paloffs: 40*3
Wanted to see how much weight I could handle on incline. Considering I’m about 203 right now, and was 231 when I got 275 for 3 last year at this time, I’m very happy. Tried doing something different with pullups. Had my chest almost parallel to the ground as I pulled. Also, cable curls. Just for fun. My standing press is going well, added weight & reps this week. It seems like at this point of the bulk my deltoid chain is making the most progress.
[center]February 19, 2012 Conditioning[/center]
34.5" Plyo Box Jumps / Seated 34.5" Plyo Box Jumps S.S.: 15/15 15/15
Bench Plyo Clap Pushups: 4, 5
P.U.P.P.: 1:55
Supersetting those jumps really kicked me in the ass. Good times. Was gassed for the pushups. Finished with a PUPP thing.
[center]February 20, 2012 Lower / Heavy[/center]
Deadlifting: 4103 4403 4703
Hanging Power Cleans: 1853 1953 2052
Hang Pulls: 1358
Lying Leg Curls: 1506 170*1-exhausted
Knocked back the weight on the 3rd set so I could get a 3rd rep. Hanging power cleans went well. Tried hanging pulls after but honestly I’m too tired.
[center]February 21, 2012 Upper / Heavy[/center]
Bench Press: 2503 2703 2903 3003 3103
Pullups: 553 553 553 553 553
Push Press: 2053 2203 2352 NEW PR!! 245X
Standing Hammer Curls: 4010 456
Bench went well, wanted to explode quickly on the bottom of the pullups. It went well. New PR on Push Press, that’s going well. Really wanted 245, got it about 75% of the way up but couldn’t lock out. I’ll try again next week. Maybe 240 instead. Hammer curls, for the lolz.
And he’s back?
I never really leave, I’m just tired after the day’s activities and post catch ups when I have the energy. I’m aaaalways here though
[center]November 23, 2012 Lower Body / Light[/center]
Squats: 3154 3253 3353 3502 3601
Hang Snatches: 1353 1453 1552 165X
RDLs: 3155 3455 3655
Ab-Wheel:12
I realized my left IT band really tightens up on squatting, it’s not comfortable, I think that’s what was holding me back. So this time I foam rolled after each warm-up set, and after my first 3 working sets as well. Worked like a charm. Feels great. I can’t wait to be back above 400 lbs here. Pretty tired by the time snatches came around. I’m toying with the idea of an all o-lift day, not sure what it would take the place of though. Rediscovered the ab wheel. Good times.
[center]February 24, 2012 Upper / Light[/center]
Incline Bench: 2654 2455 2355
Pullups: 259 22.56 157
Standing Press: 1405 1605 1755
DB Farmers Walks: 751:01 75*0:45
P.U.P.P.: 1:15 1:02
Brutal session. Kept weights up all around. Closing in on the last month of this bulk. Time to up the weights here too, as I did on my lower ‘light’ day. Got 175 on the standing press, I want 225 for 1 by the end here. Incline bench my record is 275*3, I think I could break that fairly soon, but I want 300 by the end of March as well. Threw some weight on the pullups since I feel stupid doing them in sets of 12 or 14 or whatever. Did some farmers walks…holy crap that winded me. 80 lbs. this coming week. Finished with some PUPP
[center]February 26, 2012 Conditioning[/center]
34.5" Plyo Box Jump / 34.5" Seated Plyo Box Jump S.S.: 15/15 15/15
Plyo Bench Clap Pushups: 5, 5, 3
Loving the supersets here. I pick up the pace within the actual sets themselves when I do them supersetted for some reason. Feels good. Completely gassed afterward.
[center]February 27, 2012 Lower/ Heavy[/center]
Deadlift: 4103 4403 4703
Hanging Power Cleans: 1853 1953 2053
Goblet Side Lunges: 405 505
[i]OK, so I go to deadlift today…there’s no chalk…so I figure ok, just use straps. Go to grab the straps…there’s only one. So I had to use one of those anklelet things people attach to the cable cross, except that this one had a metal ring stuck in the middle of it. Thing kept digging into my left wrist on those two heaviest sets. Not good times. Lifted the weight easily though. Should get 4753 next week. Was sufficiently pissed to get 2053 on the hanging cleans. Doing the Goblet side lunges for some extra hip mobility.
http://www.T-Nation.com/free_online_article/most_recent/7_things_i_learned_in_2011[i]
