Here is the 465.
Upper body!
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
Close Grip Towel Bench - worked up to 300x3 for a couple of sets
More tricep stuff
Upper back work
Finished off with abs and neck work
20 minutes of foam rolling and stretching
Seriously thought I was going to lose my left pec major tendon, or the muscle itself tonight… Hurt so bad… Rolling the fuck out of it, and doing some stretching. I injured it about 6 weeks ago doing HLR’s somehow, so has been giving me issues. Do what I got to do though. Otherwise, elbows feeling way better. Drooling for deadlifts tomorrow. Grip and fucking rip!
Lower body!
5 minutes on bike
Dynamic stretching
Deadlift - worked up to 470x1
More deadlift stuff
Upper back work
Finished off with abs and neck.
20 minutes of rolling and stretching.
Great fucking day. Even with 5 hours of sleep. 470 was relatively easy. Shot right up. Never thought I would say that my deadlift is stronger then my squat, but it is now. Now sitting at work, for 13 straight hours thanks to the gay ass time change… While everyone else benefits from this, I get fucked… Better get paid for another hour too. lol.
Congrats on that dl. YOu are working with a master at that lift. Sorry about work.
Upper body!
5 minutes of bike
Rotator cuff warm up
Dynamic stretching
Bench - worked up to 345x1
More bench stuff
Upper back work
Finished off with abs and neck.
20 minutes of rolling and stretching.
That is a 15 lb PR. Came up quick off the chest. Wasn’t anticipating it, and my elbows came towards my head. Was able to readjust under my own power, and finish the lift. Feels great, since I’ve had issues with my bench going up in numbers. No issues with the elbows either. Great day.
Lower body!
5 minutes on bike
Dynamic stretching
Squats - worked up to 480x1
More squat shit.
Glute/Ham activation
Finished off with abs and neck
20 minutes of rolling and stretching.
The 480 felt great. Need to work on the descent some more, as I was in the hole too long. Maybe. After that, started leaning too far forward… Having digestive issues, and that is all I will say on that. lol. I’ll take the 5 lb PR though. There is only one way, and that is up, literally.
[quote]Nadia Comeandeat wrote:
Congrats on that dl. YOu are working with a master at that lift. Sorry about work. [/quote]
yes he is. really pushing me the last 3 weeks of this 12 week cycle.
meh, work pays the bills. my worry was on how I would feel from it. i got 3 hours of sleep, and then drove through a mountain pass to see some old buddies. did all right.
Some compilation work.
I’m liking all the videos in here. Strong work for sure—
grip and fucking rip. i like it.
Upper body!
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
JM Press - worked up to 165x5 for a couple
Some other shit
First time since High School I have ended a work out short. My bicep tendon and brachioradialis was killing me. Was shaking it hurt so bad. Wish money was better for I could have health insurance, but that is not happening any time soon. Really need to get my ass into PT. Put me in a bad funk, after 2 days of PR breaking. Talking it over with Josh. We’ll see what happens.
[quote]cholulalula wrote:
I’m liking all the videos in here. Strong work for sure—
grip and fucking rip. i like it.[/quote]
thanks lula. started videoing to make sure the form was right and such. take that mantra to your deadlifts. will be amazed how it affects the lift.
Lower body!
5 minutes on bike
Dynamic stretching
Deadlifts - worked up to 485x1
Some deadlift stuff
Finished with abs and neck
20 minutes rolling and stretching
Cut it short, as for the first time in my life, I played it smart. Biceps are still sore, and the thought of ripping one is not an option. There is that gray line of being a pussy, and doing the right thing. Think I made a good call, as I got that feeling before something bad happens. 485 felt great, and still had some more in me. Now time to rest up, and get ready for fun day Sunday.
Lower body!
5 minutes on bike
Dynamic warm up
Squats - worked up to 490x1
More squat stuff
Glute/ham activation
Finished off with abs and neck.
20 minutes of rolling and stretching.
Squat migraine from hell… lol. I chugged my protein shake, and it came right back up real quick. Oh well. Had a deep inner rage going on today. The rage that you should get at a meet. I don’t remember the 490. All I know is that my hand hit the bar, which means I’m below parallel, and my face looked like the inside of a blood orange. Speaking of rage, anybody remember Primal Rage on the Arcade and SNES? I miss that game…
Upper body
5 minutes on bike
Rotator cuff warm up
Dynamic warm up
Bench - tried 350x1 but failed…
A couple other bench things
20 minutes of rolling and stretching.
Not sure why I thought my elbows would be 100%… Flared up while warming up. 350 touched high on the chest, and there was no way I was getting it. Tried a few more exercises, with a thick coat of Tiger Balm to mask the pain. Just called it. Nothing worth really injuring myself over. I’m keeping it a happy day, as my truck is officially paid off.
Lower body!
5 minutes on bike
Dynamic stretching
Deadlift - worked up to 500x1
More deadlifts.
Upper back work
Finished off with abs and neck
20 minutes of rolling and stretching
Feels great to end a work out and not be in immense pain for once. 500 felt great, though wasn’t patient enough with it, and stiff legged it up. Still relatively easy though.
This is the last heavy day of the first 12 week cycle with Josh. Have to say I am very happy overall. Wish the elbows were healthy, but shit happens. My confidence in the bottom of the squat has improved greatly. The mental barrier of lifting by myself has been expanded beyond reach. It’s tough somedays, especially with injuries, without someone there yelling in your ear to quit being a pussy and lift. I am really excited to see what will happen in the next 12 weeks, and the 12 weeks after that leading up to my competition. Determination trumps gravity any day.
Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 275x3 for a few sets
Couple more squat variations
Glute/ham activation
Finished with abs and neck
45 minutes of stretching and rolling
Light and quick. Got elbow sleeves and Equi-Block in. Should of ordered a larger size on the sleeves, but stretching them out. Equi-Block is great shit. Was able to roll the biceps without too much pain today.
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
Bench - worked up to 225x3 for a few sets
More bench variation
Light tricep/upper back work
Finished with abs and neck
45 minutes of rolling and stretching
Bicpes were a little sore. Rolled them afterwards, felt something pop, and felt better. I don’t know what the fuck it was, but if that was the magical breaking point in stopping this bullshit, I won’t complain.
Lower body
5 minutes on bike
Dynamic stretching
Deadlifts - worked up to 315x1 for a whole bunch of sets
Some speed work
Upper back work
Finished off with abs and neck.
45 minutes of rolling and stretching
Real quick. 315 felt light. Being deload, that’s the point. Funny to watch people struggle with 225 today. lol. Biceps are feeling way better after the pop yesterday. Wondering if hematoma’s built up. IDFK, as there is no bruising. Whatever.
Maxes next week. Will work up to 500 on squat/deads, and see how everything goes, and adjust weight from there. Bench I’ll go up to 315, and put on the elbow sleeves if need be. Don’t want to, since the AAPF/APF doesn’t allow them, but got to do what I got to do. If I get 365 on bench, I will be very happy, considering the injuries. Squats and deadlift I’m aiming for 545 . I will soon need to buy a Texas Power Bar, and sign a contract with Gold’s on it’s mine, I paid for it, and I’ll do what I want with it. With the idiots there, will probably lock it up in their equipment room. Not sure how much more the bars at Gold’s will stand up. They are bending pretty good with just 500 lbs on them.
[quote]koubanator wrote:
Cut it short, as for the first time in my life, I played it smart. Biceps are still sore, and the thought of ripping one is not an option. There is that gray line of being a pussy, and doing the right thing. Think I made a good call, as I got that feeling before something bad happens.
[/quote]
Just sayin…this makes me happy 
Looking forward to seeing how maxing goes next week. I predict it will go very well given the work you’ve been putting in.
Gold’s bars are tough. MOAR WEIGHT! 
There you are. I’m glad that made you happy. It makes me happy that I still have a bicep. 
Will be doing squats Monday, bench Tuesday, and deadlifts Wednesday. Stay tuned…