Tuesday 7/24/12
Cross body hammer curls
4x10x20
Gahd I am so weak.
Band curls
1 x max reps to induce supramaximal muscular volume
2.) Band curls are awesome
1.) Squat technique looks fantastic
Saturday 7/28/12
Oly squat
2x325
1x345
8x295 —> one less than last week
8x295 —> same as last week
Need to focus on keeping my abs tight. Being up all day in lab throughout the week has made my squatting muscles tight and stiff. Overall these felt kinda awful
CGBP
3x250
2x265
1x280 —> easier than anticipated
11x225 —> +1 from last week
5x225 —> same as last week
2 ct Pause Oly squat
2x315
2x335
2x315
These felt relatively much easier than the first round of squatting.
I suppose I shouldn’t be all too disappointed with how today’s session went, and with how training in general has been going. Long hours in lab are bound to take a toll. I just need to keep my head on straight, remember that there’s a logical reason for lackluster sessions, and keep on moving on.
Monday 6/30/12
Managed to get in a quick session.
Military press
3x175
2x185
1x195 —> ez money
10x155
5x155
Decent pressing.
Wednesday 8/1/12
Oly squat
4x2x305
1x4x305 —> I decided to combine the last two sets of x2 into one set of x4
Moved my hands in a little. This seemed to help keep my tightness.
ARMZZZ: 4 sets of cross body hammers /ss/ 1-arm band pushdowns
Thursday 8/2/12
Military press
2x185
1x205
10x3x165 —> i <3 trips
Short and to the point.
Saturday 8/4/12
Front squat
5x1x285
Was hoping to do more, but these felt awful so moved on.
Deadlift
5x2x365
Decent for not pulling in some time.
Not the best day, but whatever.
Strong overhead pressing, man. Ten working sets sounds like masochism.
Consul, thanks man! Oddly, I really enjoyed the numerous sets.
Sunday 8/5/12
Wide Grip 2 ct Pause Bench
3x265 @9
1x285 @9.5 —> went for a 2nd rep but missed
7x3x225
Staggered the pressing with rear delt flies. Coupling the wide grip with the pause really made it harder. I could feel my chest ‘straining’ more. Hopefully sticking to this variation will help add some weight onto the bar.
DB curls: 3 sets
Hopefully I won’t get home too late tomorrow and will get a chance to squat.
Monday 8/6/12
SSB squat (decided to go ‘no hands’ for the most part)
3x285 @8
3x315 @9
1x345 —> PR, almost cheated w/ my hands
3x3x275
3x5x245
Good squatting session. Pretty glad I got out of lab early today. Going ‘no hands’ definitely made it harder, especially on the upper back and abs. Gahd, i <3 SSB squats.
Chest is sore from the WG paused benching. Hopefully this can somewhat correlate with future bench progress.
Thursday 8/9/12
Reeaaalllyyy quick session. Something is better than nothing.
Incline press
1x265
1x285 @9 —> default PR, felt much easier than anticipated
10x225 —> pretty happy with this
Saturday 8/11/12
Incline press
3x265 @9
3x5x225
3x3x225
Upper back super set: shrugs + rear delt flies
3 sets
Sunday 8/12/12
Oly squat
5x195
2x4x235
2x3x275
5x2x305
Bench press
5x155
4x185
2x3x225
6x3x250
These seemed to click today.
Oly squat
5x195
5x235
3x4x275
1x8x275 —> this was supposed to be split into 2 sets of 4, but was impatient
Overall a good session.
Monday 8/13/12
BB curlzzz
bar x 40, 20, 10, 10
[quote]AquaCruzer wrote:
Monday 8/13/12
BB curlzzz
bar x 40, 20, 10, 10[/quote]
LOL please post this in the main BOI thread.
Tuesday 8/14/12
Deadlift
4x225
4x265
2x3x315
5x3x355
My deadlifting muscles definitely need to get stronger and more conditioned.
Bench press
6x155
5x185
2x4x225
2x3x235
4x255 —> was supposed to be 2 sets of 2
6x235 —> was supposed to be 2 sets of 3
4x225
6x205
8x185
10x155
Deadlift
4x225
4x265
5x4x315 —> My hands were feeling especially beat up by now
Wednesday 8/15/12
Upper back: rear delt flies
100 total reps
Did some rows, but the lower back was a little fatigued and thought it best to just let it recover for tomorrow.
Thursday 8/16/12
Bench press
5x155
4x185
2x3x225
5x3x255
Overall these felt rather on point.
Oly squat
5x195
4x235
2x3x275
6x3x305
These felt pretty awful, but the recorded sets show that they were at least looked decent.
Bench press
5x175
4x205
3x3x235
6x235 —> got impatient and decided to combine the last two sets of 3
Oddly I could feel some chest DOMS during the 2nd round of benching.
Friday 8/17/12
2" Deficit pull
2x3x225
1x8x265 —> this was meant to be 4 sets of 2
3x315
2x355
2x405 —> weak ass grip made this set a lot harder than it should’ve been
Deviated from the original plan of doing deficits, incline presses, and block pulls. I was tired, it was late, and I had to get up early the following morning so I figured to just do some deficits.
BB curls - 66 x bar —> one set, not continuous but I didn’t let go of the bar