Friday 8-26-16 basement 5pm
1st week of school done and i think i already picked up a virus. not feeling 100% tonight…
left knee has still been acting up. feels like something is out of place. patella? fibula? tight IT band?? who knows? but it doesn’t hurt to squat…
elliptical/ tke/ shoulder warmups
NEW- Chest supported close grip ez curls
10x25, 30x10, 50x8, (60x12-4-3) 19 reps
stretch
Rev preacher curls
50x 15-4-3= 22 reps
stretch
standing calf raises off block
me x8, (+115x 20-8-5)= 33 reps
stretch
lying leg curls
75x 12- 4- 3- 19 reps
stretch
Front squats - really being conscious of l knee
45x10, 135x5, 3, 185x1,1, 225x1
belt and light wraps (just in case)- 295x6
added straps to bar to help support - 185x14
lots o stretch
abs- bar crunch 65x 20,15,15, misc abs
stretch some more
now that I’m done i definitely feel ill. gonna rest now. hope it passes quick!
8-29-16 monday 5:30 am
So, i was right, i was sick all weekend. still a bit under today. this week has a hectic schedule so i may have a few early starts. i hate early starts…
elliptical/ shoulder warmup
incline
45x20, 135x8, 205x3, (250 x 7-2-2)- 11 reps
stretch
NEW- upright rows
45x15, (95 x12- 4-3)- 19 reps
stretch
Dips
me x 5, (me +40 x 12-4-3)- 19reps
stretch
V-pulldowns
90x12, (170 x 11-4-3)- 18 reps
stretch
Conventional DL - doing these this early is a bad thing
245x3, 325x3, 425x1, 475 x9
Abs
for now on I’m gonna either skip heavy sq and dl in the AM or move to PM. my low back didn’t agree with it.
8-31-16 wednesday 5:30 am
elliptical/ shoulder warm-up
preacher ez curls
85 x13-4-3= 20 reps
stretch
inc db hammer curls NEW
25x18-6-5= 29 reps
stretch
stading calf raises
me x12, +120x 20-6-5= 31 reps
stretch
lying leg curls
80x14-4-2= 20 reps
stretch
SSB squats
warm-ups, 315x8- belt and lite wraps, 195x20- belt
stretch
Abs
bar crunch- 65x20,20,17
off to work
Friday 9-2-16. 5:30 am
Elliptical/ shoulder warmup
Bench
45/20, 135/10, 185/3, 225/3, (295/ 8-2-1)-11 reps
Stretch 3 way
Db oh press
40/10, 85/8-3-2- 13 reps
Stretch
Oh Ez ext
100/ 11-4-2= 17 reps
Stretch
Chins
Me/ 3, (+30/ I can’t remember the numbers…
Stretch
Chest supported db rows
100/10-3-2= 15 reps
Stretch
1 straight set of rear db flys- 25/18
1 straight set of db shrugs- 100/10
Abs- misc shit
Monday, 9-5-16 10 am
basement
so i decided i want to try a powerlifting meet within the next year. I’m going to keep a lot of DC as the main part of my program, but adding 5-3-1 to get in some reps with heavy triples and singles. I guess this post can no longer be just a DC experiment. i stuck to the DC basics all summer with great success, but again, i want to see if it has translated to bigger numbers. this will be a work in progress…for example- this week i skipped the 5’s week because last time i squatted i did a heavy 5. also, i may tinker with the idea of skipping the first 2 sets of 5-3-1 and just going after the last set (85%, 90%, 95%). so…
elliptial 4 min, shoulder warm-up
Incline db curls
15x20, 25x8, (35x 14-5-4)- 23 reps
stretch
Rev bar curls
45x8, (65x 10-4-2)- 16 reps
stretch
Seated calf raises (in power rack)
195x 20-9-7= 36 reps
stretch
Squats
135x8, 225x5, 315x2, 405x1, belt and wraps- 495 (90% of 550) x 3 - back got tight-cut it there
no widow maker due to back…ugh
GHR
me x 9-4-2= 15 reps
Abs
rev- crazy legs/ weighted abs
stretched at the end. i was happy with the session except for the right low back/hip getting tight. I def strained the bastard last monday when i did deadlifts at 6am. I’m gonna skip the deeds in this rotation and go back to sumo’s when i return.
Wednesday, 9-7-16 5am basement
elliptical 5 min/ shoulder warm-up
Incline bench
45x30, 135x8, 195x5, 225x5, 255x6-1-1
stretch
BTN press (no back support)
45x10, 100x 14-5-4= 23 reps
stretch
CGB
135x8, 235x9-3-1= 13 reps
stretch
Pullups
me x3, +35x 9-3-2= 14 reps
stretch
Chest supported reverse grip rows (cross support in power rack)
135x8, 185x12-4-4= 20 reps
stretch
Abs and more stretching
Sunday 9-11-16 10am basement
elliptical/ shoulder warmup
Bench press
45x30, 135x10, 185x3, 220x5, 255x5, 290x9
stretch
NEW-Log strict press (one clean)
95x10, (170 x8-3-2)= 13 reps
stretch
Dips
Me x 8, (+45x 10-3-1)= 14 reps
sretch
NEW-Rev. grip pulldowns
90x15, (160 x 10-5-3)= 18 reps
stretch
NEW- Sumo pulls (wasn’t sure how this would go since i strained my r low back last dl session)
205x8, 295x5, 350x5, 405x5 - shut it down here. started feeling that area knotting up
was suppose to go to 465ish.
Abs- bar crunch/ bicycles/ rev crazies
went for bike ride with son.
Tuesday 9-13-16 5am basement
elliptical 5min/ shoulder warmup
EZ preacher curls
10x20, 60x8, (90 x 11-4-3)- 18 reps
stretch
Inc db hammer curls
30x12- 5- 3= 20 reps
stretch
standing claves
me x10, (+135 x 17-5-4)= 26 reps
stretch
lying leg curls
85 x 14-4-2 = 20 reps
stretch
SSB squats
65x10, 155x10, 245x3, belt only- 285x8, 200x20
Abs---- stretch
Friday 9-16-16 5am basement
elliptical/ shoulder warm-up
Decline bench
45x20, 135x10, 225x3, (275 x 9-2-2)- 13 reps
stretch
Seated oh db press
40x10, (85 x9-3-2)- 14 reps - strained my middle trap on this. pissed
stretch
seated oh ez bar ext
100x 10-4-3= 17 reps
stretch
NEW v-bar pullups
me x10-4-3= 17 reps
stretch
Chest supported db rows
100x 10-4-2= 16 reps
stretch
rear db flies
25 x15-8-5= 28 reps
stretch
Abs----
DC is done. I moved… Dieselhomer's Log