11/18
Press
160x5
185x3
205x1
230x1 (5 pound PR)
235x0
Press 135 4x10
Superset with
Neutral grip pull ups BW 4x12
Giant set of lateral raises 3 rounds of:
30s side x4, front x 4, rear x4, side x4
Alternating hammer curls
50s 3x30 (15 each arm)
Notes: that’s a 1.11 times bodyweight press. Got a video of it I’ll post later. Pull ups are getting way too easy. I didn’t feel my shoulder at all this session. No pain and no twinges.
11/20
Speed pulls, alternating between:
sumo 135+ light bands 5x2
and
Conventional 135+ strong bands 5x2
Band Goodmorning Med 3x15
Kneeling band abs heavy 4x15
superset with
leg curls 80 4x15
Standing Single leg calf raise DC style
BW x 12,10 Each
Standing reverse calf raise 1x failure
The 230 pound press. I didn’t aim the camera well, so you have to watch in the mirror.
11/23/11
Band bench
135+minis and monster minis 10x3
cable tri push downs
95 3x10
BM chest press
not much 3x20
LF cable row
210 3x10
Camber bar curls
70x20,10
LF chest supported row
135x35
Shoulder was feeling like crap. Had to keep it really light and cut out fly’s.
11/25
Front squat
45+strong short bands 10x2
Leg extension RP
135x39
Decline “stretch” sit ups (legs positioned where my abs are stretched at the bottom)
1x50
Single leg BW calf raise 1x50 each
Tire slams x 40, 10
Got a video of the slams to post later. They are the best things ever. Everyone should do them.
Last deload workout
11/27/11
I was short on time so I did 6 circuits of:
Band BB press 50 + short strong bands x 2
Plate lateral raise with 10 pound plates
Side x10
Front x10
Rear x10
Side x10
Camber bar curls 65 x10
Pullups BW x 10
Now, back to heavy weights.
Video of the tire slams mentioned previously.
I converted the video format so hopefully it doesn’t play in double speed.
11/29
Deads
365x3
420x3
475x5 (these were pretty easy, probably could have gotten 1-2 more and I’m not sure, but I think that may be a PR)
reverse band deads medium bands, head height
275x1
365x1
455x1
545x1
635x0 (didn’t feel bad, but didn’t really give this a full effort)
Seated calf raise DC style
95 3x10
Epic leg curl
150 3x12
standing cable abz
heavy 3x15
12/1
Bench
260x3
300x3
340x4
Reverse band bench medium bands set high.
365x1
455x1
475x1
495 2x1
Krock row
100 1x25
Rack row
BW 3x15
Camber bar curl
100 4x6
I think the reverse band bench is a PR.
12/3
Front squat
180x3
210x3
235x5
Rev band med
275x1
365x1
385x1,1
High bar back squat
225 5x1
Leg extension
135 3x15
Standing single leg calf raise DC style
BW 1x12 each
Ab bridge
BW+25 x2
Tire slams
3x25
Stone carry across yard
Right shoulder x1
Left x1
12/4
Press
155x3
175x3
200x4
Band press
Bar+lights x1
Bar+med+lights x1
65+med+lights x1
Plate lateral raise 10s 5x25
Superset with
Pullups BW 5x15
CB curl
65 3x15
Traveling at the begining of this week, so I crammed this one in. Wass feeling pretty worn out and just plain weak.
So, I left my gear at home so I would have to give myself an extra day off, but instead I ended up training sans equipment. No belt no chalk no wraps.
RAWRWRW!!! DL, I don?t need no stinking belt.
335x5
385x5
435x4,1 (No chalk combined with an old worn down chrome bar made my grip the weak point. I just plain couldn?t hold on to it.)
Friction leg curl
Some 3x15
Decline sit ups
30 DB 3X15
Good mornings 135 3x12
YAY! No real shoulder pain from the light good mornings. It felt tight, but that is the first time in months I?ve been able to put a bar on my back without it hurting.
Last set of reverse band squats from a few workouts ago.
12/8
Bench
245x5
280x5
320x8
LF fly
165x20,20,12
Cable row wide grip
100 3x12
Db Hammer curl
50sx20 (10 ea)
60sx20 (10 ea)
LF rope tri press down
100 2x8
12/10
Front Squat
170x5
195x5
220x10
Back squat
220x1
275x1
315 5x1
Standing single leg calf raise DC style
BW 1x12 each leg
Leg extensions
135 3x10
Kneeling band abs
Strong bands 3x15
Sprints across yard x5
12/12
Press
145x5
165x5
190x7 (easy, left some in the tank)
Neutral grip Pull up
BW x15
BW+25 x10
Wide grip Pull up
BW+25 x 7
Bwx9
BB curl
50 3x20
DB lateral raise
30s 2x12
Rope climber
Level 4 for 5 minutes
12/15
So, I tweaked my back in the morning getting out of my car of all things. By the time I went to work and got to the gym my lower back was all knots.
So I tightened my belt a notch and started deadlifting with just the bar and slowly worked my way up doing a ton of sets. Once I got sweating and loosened up my back was feeling a lot better. Deadlifting wasn’t hurting anything so I went on up and finished with 495 for 2 sets of 1. I figured if I just went ahead and did it and didn?t hurt anything I could stop worrying about it. Then I did about a million good mornings with very light weight just to stretch and get the most blood flow I could.
DL
Worked up to 495 2x1
Good mornings
8ish sets of 10 working up to 145 on the final 3 sets
Seated calf raise DC style
90x12,10
Standing cable abZ
Light 1x60
Back felt pretty good by the end of the workout. Went home and ate a big steak, drank a beer and went to bed.
This morning I woke up with my back so tight it was hard to get out of bed. No serious pain though, and after some stretching and warming up it?s feeling okay. Keeping heat on it today. Next week is deload, so I’m hoping I can get it to settle down before the next cycle.
Sense I’m getting back to being able to hold a bar on my back I was contemplating going back to back squatting, but I think I’m going to stick with the front squat for at least another cycle and try to work in back squatting as an accessory lift if I’m feeling up to it.
I was planning on resting today, but I had to give this a go.
Sled+90 pounds, across the yard
Pulling x2
Pushing x2
After that I had the thought cross my mind that I wasn’t sure if my wife was trying to make me happy, or kill me.
12/17/11
Bench
280x5
320x3
355x2
375x1 (ugly)
Close grip bench 265 3x5
Superset with
Meadow rows 2 plates 3x20
Rack row
BW 3x15
Pulled the sled across the yard
90x2
45x2
.
