Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 435x3
More squat variations
Glute/ham activation
Finished off with abs
Nose was bleeding from the get go. Didn’t eat anything before training, and had the dry heaves. Flopped on the ground a few times. Really gave it all I had. Very happy that I did. Had to foam roll the IT band every few sets, but afterwards felt like a million bucks again.
Upper body
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
Close Grip Towel Bench - worked up to 285x4 for a couple of sets
More tricep death
Upper back work
Finished off with abs
Actually had a good nights sleep for this session, compared to last week… Body is adjusting as normal to a shift change. Ice is my friend for my elbows.
On another note, I can’t stand people who abuse animals. Here is a recent issue here in Montana:
http://www.mtlchs.org/pages/malamutes.htm
Poor pups… I have a soft spot for Huskies/Malamutes too. Wonderful dogs with plenty of energy, and that sense of loyalty to their owner. You don’t feel like an owner with them though, you feel like their Dad as they are your kid. Going to adopt one when they are available. The shelter is only about an hour away (if you ever been to Montana, you know that is nothing), so more then likely will head over to help out.
See? We have wonderunders to add weight to the bar, you get to grow a beard…it all evens out in the end. 
Looking good, your prehab stuff motivates me to stick with it. Glad you’re getting adjusted to the new schedule, sleep is good.
Lower body
5 minutes on bike
Dynamic stretching
Deadlifts - worked up to 440x2 for a couple of sets
Some volume/speed work
Upper back work
Finished off with abs
I will call this an ode to the 2 most favorite Dodge engines; 440 and the 360. 360 was what I used for my volume work. Really great day. Pretty confident sleep schedule has fully adjusted now. Everything felt very explosive. The new philosophy of quit being a bitch, and just fucking grip and rip it is paying off for deadlifts. So far, the most improved in my eyes since working with Josh. For squats, still working on coming down faster, and using the speed/bounce out of the whole. Starting to catch on. Bench, I am definitely way stronger out of the hole, but need to work on lowering the bar a lot faster. I don’t know why I keep overloading my muscles like I do. Need to start watching more raw bench vidoes. Am a heavily visual learner. Watching too many shirted bench videos me thinks.
[quote]cholulalula wrote:
See? We have wonderunders to add weight to the bar, you get to grow a beard…it all evens out in the end.
Looking good, your prehab stuff motivates me to stick with it. Glad you’re getting adjusted to the new schedule, sleep is good.[/quote]
was debating on buying some when you had that in your log. then I thought, your ass would look way better in them, then mine. so I stayed away. 
your schooling should be motivating you to stick with the prehab stuff. lol glad someone is getting something out of my log. speaking of which, how is school going?
Upper body
5 minutes of bike
Rotator cuff warm up
Dynamic stretching
Bench - worked up 330x2*
More bench variations
Upper back work
Finished off with abs and neck
To note, 330 was my max 7 weeks ago. Now I’m repping it. I may have had another in me, but when I got up, my entire head exploded with tingles. Lack of blood. One important note is that I didn’t overload my entire body with the weight. I brought it down quick, but controlled. Definitely seemed to help. Was a great training day, until the retards of circusville came… 3 cellphones almost went across the gym. Also, some guy was doing this fucked up ab thing. He was on the ab machine, with maybe 30 lbs. He would do ten reps then pause, and fucking seizure. When he was done, I asked how his first orgasm was, as it seriously looked like he creamed himself.
Also adding in some neck stuff. My yoke is getting bigger, but the neck is still at 20". Need to fix that.
I think your ass would look damn fine in the wonderunders.
I flirt with the line of being smart with my body and not being a pussy. I’ve learned lately that I’m not invincible (gasp!) and need to do the prehab stuff. I’ve certainly seen enough to scare me into it, but it seems like until it happens to you, you don’t really believe that it will.
school’s going well…this semester is much more manageable than the past few, so it’s a welcome breather.
…i will never understand circusville in the gym. people are so bizarro.
great training! smokes, reaping out 330 is no joke, well done.
Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 445x3
More squat variations
Glute/ham activation
Finished off with abs and neck
I love scaring people during squat day. I counted 12 people coming over and peaking around the corner of my domain where the power racks are. 95% of the people at the gym don’t know what maximal strain is. They lift mediocre weight, and show for it. The 445 wasn’t bad really. Give it a 9 out of 10. But the volume work afterwards kills me. That’s where I’m getting the true strain work. It has helped immensely as well. With 5/3/1, I would get rep strain. The strain I get now is from low reps, with weights above 80% of my true max. 445 is 93% of my 1RM 7 weeks ago. The volume work is 85%. I could go on and on about this, but I will be breaking my trust with Josh. If you want a glimpse, go buy his eBook. Will give you a better idea.
LBODTB
[quote]cholulalula wrote:
I think your ass would look damn fine in the wonderunders.
[/quote]
ahahaha. you going to judge for me?
glad school is getting more manageable. my hat is off to you for sticking with it. and actually doing well.
thanks on the bench. was stuck at 315 for a while, and glad that it’s moving right along again. working my way to that elite total, and beyond to world records.
Upper body
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
Close Grip Towel Bench - worked up to 290x4 for a couple of sets
More tricep hell
Upper back work
Finished off with abs and neck
I am drained… One of my accessories is a pressing movement as well. I go super heavy, with high volume. The last rep took a good 5 seconds to lock out. Was a little worried it was coming down on my skull for a bit. All I know is that I haven’t had a pump in the triceps like this in a long time. Would of taken a diamond pickaxe to break them. Still find it troubling my biceps are hurting. Icing it up at work for my elbows.
Lower body
5 minutes on bike
Dynamic stretching
Deadlift - worked up to 455x2
More deadlift variations
Upper back work
Finished off with abs and neck
Josh is having me using some bands now. A whole new dynamic… My hips are killing me. Was using the Monster short bands, which added +/- 90 lbs at the top. Last set was a bitch to lock out. Hips are killing me. Was a great build up to Night of the Living Deadlift. Trying to watch the stream, but no… Due to unforeseen issues out of their control, it’s not going to work tonight. A little pissed off… Wanted to see Hannah hit 500 lbs, and Bolton to hold the World Record again.
Nothing fancy until next Tuesday, the 1st. It is my deload week, and how I am going to love it. For who the hell ever reads this damn thing, here is a little gem I found earlier tonight while sitting at work, watching screens blink.
I don’t know you. I don’t know a thing about you. I don’t know where you come from, where you’re going, or why you do what you do. I don’t know if we’d get along if we met. But there is one thing I do know: You are capable of much more then you have been led to believe.
As I am writing this, there are 6.7 billion people walking and breathing on our humble rock. The overwhelming, vast majority of them will pass through their 720,000 hours like a match struck in the wind. Hardly noticed, scarcely remembered.
Tomorrow, as you go about your day, take your time to look around. Are there a lot of people around? What you do you see? You see mediocricy. You see average. You see everything about yourself that you hate, that you fear, but that you have been conditioned to believe is acceptable. Fine. Enough. A good job.
I’m here to tell you that you will NOT settle for what is fine. You will NOT settle for a good job. Fine is for the loser. Fine is for the guy who skipped the last set of his workout because he just didn’t feel like it. Fine is for the guy who cheated on his diet (this goes for you too, you skinny fuck) because he just couldn’t do it anymore. Fine is for the guy who took a nap instead of sprinting around town in a torrential downpour. Fine is for the guy who got the job, but not the one he wanted. That guy made second place. He has never embraced pain, personal sacrifice, or thrown himself into the fires of dedication. Most importantly, and starting today, this guy is NOT YOU.
You are not this person. You are destined for greatness. You have it inside of you, and you know it. You have always known it, you have felt it as a faint thumping in your gut. It is clawing, scratching, struggling to be set free. It needs your help. As long as you hold yourself to the standard of “average,” that is all you will ever be. In you dreams you aren’t average, so why the fuck are you settling for now? What are you not doing right now? What is eating at the back of your skull? Go do IT. You know what it is, soldier. The time to act is now. You will burn. You will suffer. Your demons will not be defeated easily. Every step of the way they will whisper in you ear that you aren’t good enough. That you aren’t meant to succeed. “Just give up,” they will mutter, “you’ll never be the best.” “NO,” you will reply. You will embrace suffering. You will finish that last repetition. You will claw through the agonizing pain, you will destroy the mediocre pussy in your head, you will break boundaries. You will rise above the rest. You will realize your potential.
You are no average man. Now go do what you were destined to do. End of fucking story.
I do not take credit for this. This was posted by Harry Selkow on EliteFTS
hitting the stretching and foam rolling hard. starting to make a difference. still issues with elbow. going to reevaluate with Josh. otherwise, body is restoring this week.
Koub: as always, I enjoy the passion in your log.
thanks Nadia. the only thing in my life to be passionate about right now. might as well give it all I got, and then some more.
it’s tuesday.
i’m (patiently) waiting
Upper body!
5 minutes on bike
Rotator cuff warmup
Dynamic stretching
Bench - worked up to 340x2
More bench variations
Upper back work
Finished off with abs and neck
20 minutes of foam rolling and stretching
Josh made some adjustments due to my elbows. Way more manageable now. Using some bands now on bench. Really wobbly at top, but just not use to it. Felt really good though. Saw the chiropractor before the session. Feels good to have a back in alignment. Trying to get some videos going, and then do a collaboration. Huge learning curve, as I have never done video editing. Will be fun…
so, kind of figured this shit out with video editing. sounds fucked up on this, but I don’t care for now. that’s another project.
Lower body!
5 minutes on bike
Dynamic stretching
Squats - worked up to 465x2
More death by squats
Glute/ham activation
Ab and neck work
20 minutes of foam rolling and stretching.
Moved my stance in about 1" on each side. Made a world of difference. Knees are tracking where they should, without extra effort being put into it. This is a huge plus, as, there was no knee pain today. Felt great not walking out of the gym wincing in pain from that. Was easier to hit depth as well. Other then that, have Tiger Balm all over my legs and lower back. Such a grueling day. Keeps getting heavier, and heavier, which is what I want. lol. For the last rep of 465, I Good Morning the shit out of it. Was bad. Real bad. lol
Here is 365x3. Last set of the day for squats. This would be my 16th set of the day.