Looking strong as always. Are you following any program in particular at the moment? Not sure if you mentioned it or not yet, either way I can’t remember 
[quote]AquaCruzer wrote:
I just need to put 2 and 2 together.
[/quote]
This should be very easy for you, I mean, right? Aren’t you genetically superior in math skills?
@phlegms: well I’m kinda sorta running the template outlined by Al Caslow from EFS. Figured I’d do it since it guides me to when I want to run a mock meet.
@ink: I’d like to think I’m decent at the mathz, but not cuz I’m azn.
Military press - Week 3
Friday 10/28/11
Military press
somex95, 115, 135
3x155, 165, 185
5x3x155
DB rows (deadstop)
3x10x110
good stuff. Time to move up to the 120s
DB bench
10x60
15, 10, 8x80
I suck at these and feel that getting better at these will help. I’m going to try and set rep PRs with the 80s.
EZ bar preachers
3 sets w/ bar+30
Quick session. Ran into someone who has heard about t-nat and another person who knew about EFS. Cool stuff.
(deadstop)
LOLOLOLOLOL
/inside joke
Its cuz ur azn btw fabio. Nice wurk.
[quote]pbclax1 wrote:
(deadstop)
LOLOLOLOLOL
/inside joke
Its cuz ur azn btw fabio. Nice wurk.[/quote]
FUUUUUUUUUU. committ seppuku
Looking good in here. Expect to be seeing more of me in this log.
Still jelly of your Military press, GAWD why won’t it just die!
@spar4tee: Thanks man! Always happy to have more people checking my humble log, more people to help me improve.
@phelgms: Well I wish it would grow up lol.
Squat - Week 4
Sunday 10/30/11
Squat
somex135, 155, 185, 205, 225, 245, 275
4x3x290 ~80%
These felt rather awful, to say the least. Felt weak out of the hole and technique was all over the place. But I suppose it’s to be expected when the previous session was on point.
5x10x225 (high bar)
ouch.
Ab wheel
3x5
Decided to hold for 2 seconds while extended. Definitely sucks.
Was rather dead at this point, so decided to not do any GMs.
So, when are you going to try a round of Sheiko? Hmmmm???
The soonest I’ll give it a whirl will be in 5ish weeks. It’s a toss up between Sheiko and RTS.
Bench press - Week 4
Monday 10/31/11
Bench press
somex135, 155, 185, 205, 225, 245
4x3x265 ~90%
First time in a while I was looking forward to benching. Overall pain free and definitely found my benching groove. My off-the-chest strength is definitely limiting me.
Add reverse bands:
(3x285, 290, 295)x4
Good stuff. Reps were slower by the last set. With that in mind and the fact that my right forearm was a little iffy, decided to call it there.
BB row
3x8x225
I suck at these. If anything my lower back was limiting me.
Didn’t do the tricep circuit I had planned since my right forearm was already a bit iffy. I’d rather quit while I’m ahead, as opposed to making things worse.
Nice benching, those reps looked e-z money!
I’d like to see how a cycle of sheiko treats you, but you’d probably be better off waiting until the forearm is 100% healed up as it’s pretty bench heavy.
The day you find your groove is a good day indeed. Good work.
@phlegms: Thanks man! Yeah, I’ll make sure I’m all healed up before giving it a go. I appreciate the heads up.
@spar4tee: Thank you sir.
Deadlift - Week 4
Wednesday 11/2/11
Deficit DL
somex135 (from the floor)
somex135, 185, 225, 245, 275, 315
1x335, 365, 405
missx425
5x3x315
Warm ups felt great, so I idiotically went for heavy singles. I need to remember to just follow the plan, even if I feel I can hit a PR. Instead I should just do more quality work. Gotta build strength, not test it. Meh too much stiff legging.
Pendlay row
3x15x135
Doing rows after pulling sucks. May just focus on the RDLs/SLDLs on DL days. And add some rows on squat days. Need moar rowing powerz.
Snatch grip SLDLs
3x10x225
On paper this looks relatively easy, but my back is close to dead.
Military press - Week 4
Friday 11/4/11
Military press
somex95, 115, 135, 155
6x3x155
EDIT: lulz just realized that I actually did 6x3x165, not 6x3x155.
DB row (deadstop)
3x10x120
These were rather meh. Grip felt weak and the DB handles were thicker than normal.
DB bench
20, 12, 10x80s
Good stuff. PR of sorts. Definitely did better this week, probably b/c I’m getting accustomed to the movement. By the last set my chest was screaming. Banch pruss PR, I’m coming for you.
EZ bar preachers
3x8xbar+30
fml i sux @ curlz.
I seem to look good in the locker room mirrors. I should frequent them more often.
Still working hard in here I see. Surprised you missed the 425 considering how far you got it though. Thought it would just be the initial pull that would be the problem on those. Hows your normal deadlift compare? Much difference?
Oh yeah quit complaining bout your rowing… making me feel way too weak lol
[quote]Getting Closer wrote:
Still working hard in here I see. Surprised you missed the 425 considering how far you got it though. Thought it would just be the initial pull that would be the problem on those. Hows your normal deadlift compare? Much difference?
Oh yeah quit complaining bout your rowing… making me feel way too weak lol[/quote]
After watching the vid of my miss a few times, I did notice that I had it but just gave up too soon. I didn’t have my mind right. But you live and learn. I’m not sure how my deficit pull compares to my regular pull since I haven’t tested my regular pull recently. But I can tell the pulling from the floor will feel a lot easier.
Obvi you need to base your workouts entirely around curls if they suck so much, gawd!
[quote]phlegms wrote:
Obvi you need to base your workouts entirely around curls if they suck so much, gawd![/quote]
Sick military dude!! And about the pain while benching, I have the same problem, honestly I only hit close grip bench on flat now( and my flat still goes up it’s always about 30lbs more than whatever I hit with CG), I stick with a normal grip on incline though with no pain, and I do lots of chest stretching seems to help. Also a thumbless grip for warmups seems to help a lot as well, anything over 200 though I grip normal, don’t want that stuff slipping lol.
It seriously sucks though, hope it gets better bro!
@phelgms: could you make a curling spec program for me???
@spar4tee: fml
@supermelloman: Thanks man, but my military press is hardly worth noticing compared to the beasts around here. I always press with a thumbless grip, just feels so much more natural to me. Yeah, I hope it gets better too. Thanks again!
Squat & Bench - Week 5
Monday 11/7/11
Squatted and benched today since I wasn’t able to squat yesterday.
Squat
somex135, 155, 185, 205, 225, 245, 275
4x3x315 ~85%
1x355
1x385 PR +20lbs
Warm ups were rather meh. Took a long time to get the shoulder/wrists warmed up. Also couldn’t find that sweet spot for the bar. But by the time the work sets came, things started clicking. The last work set definitely felt the best. Yay for PRzzz. Kinda tweaked my right glute somewhere b/w the worksets and the singles.
Bench press
somex135, 155, 185, 205
4x3x235 ~80%
These were decent, a little forearm pain. Opted to not do any more pressing so as to not make the forearm worse. No point making it worse after having a good week last week.
Circuit: (probably not the best circuit but w/e)
Squat (high bar)
225x10, 10, 10
Ab wheel
10, 10, 10
Pendlay row
155x10, 10, 10
Circuit was done pretty quickly. I was rather light headed after.