235 fail.
225x1
1/28
Deads
135 +short grey bands
10x2
Leg curl
90 3x12
Standing single leg calf raise DC style
1x15 each leg
Ab fallouts
Sled pull +135x2
Tire slams x15
Sled pull +90x2
Tire slams x10
Sled pull +45x2
Tire slams x5
Sled pull +0x2
Udates:
1/30
Bench
135+short light bands
15x2
45 pound Plate Row 3x30
2/2
Squats
135+ short medium bands
8x2
Leg extension
90 5x20
Standing single leg calf raise
BW 2x50 each leg
z-press (for the overhead challenge thread, with video)
45x10
135x3
155x1
185x1
195x1
205x1
Lateral plate raise
10 pound plates 5x20
2/5
Deads
380x3
435x3
490x3
525 3x1 add rev medium bands and 2" deficit
Hanging leg raise 3x15
Superset with
Lying leg curl 90 3x12
Standing single leg calf raise paused at top
BW 1x25 each leg
So my regular deads sucked. I’m not getting my hips down and am doing straight leg deads. I added the deficit on my reverse band work, because it forces be to get my hips down. Had a full 8 hours of skills training and evaluation on the 4th for fire school so I was a little worn out for this session. I have blistered and bruised knees from doing search and rescue, and dragging the bar over them for deads hurt like a mo-fo.
z-press
Well, I’ve had class, too much work, and been sick, but back in the gym yesterday still feeling a bit sick.
2/9/12
270x3
310x3
345x3
345x1 +rev med band
435x1
485x1
505 2x0 (Damned close)
195 5x10 (no bands)
Rack row
BW 5x15
Plate curls
25s 1x20
Still half sick but I feel like I might be getting fully sick.
2/11/12
Squat (back was all knotted up. Tons of stretching and warming up before this)
275x3
315x3
365x6
365x1 (add reverse med bands)
435 3x1 (was getting a twinge in my back so I kept it light)
Front squat
135 5x10
Band fallouts
3x15
Standing single leg calf raise DC style
BW 1x15 each leg
Backwards sled drag
+45x2
+90x2
2/12/12 (decided to try to get this in before I got too sick)
Press
160x3
185x3
205x3
210 2x1
135 3x10
115x10
95x10
Plate lateral raise 25s 5x8
Superset with
Pullups BW 5x12
Camber bar curl 60 3x10
Superset with
Band lateral pull down; Medium and light bands 3x10
feeling a lot better now.
2/16/12
Deads
355x5
410x5
465x5
from a 2" deficit
225 5x10
leg curls 90 3x12
superset with
kneeling band abs heavy bands 3x15
Standing single leg calf raise BW 1x50 each leg
2/18/12
Bench
245x5
285x5
325x5
190 5x10 (various grips)
Rack row BW 5x15
Camber bar curls
135 5x2 (short rest)
85 1x20
2/21/12
Squat
270x5
310x5
355x10
Front squat
135 5x10
I was had a bad headache, was getting dizzy, and could not seem to catch my breath even waiting a while between sets. So, I just gritted it out and got through. I hope I’m not getting sick again. I had driven for 6 hours and then worked another 6, so maybe that had something to do with it.
I’m going to plan to do some core work later today.
2/23
Press’n
150x5
175x5
190x8
Short rest from here on out
Reverse grip press
105 5x10
Pull ups
BWx15,15,10,10,7,3
2/25
Deads
410x5
465x3
520x1
Rack pull couple inches below knee
405 5x3 all paused
Fallout holds x3
Sled pull
+90x1
+180 4x.5 (halfway across the yard)
2/27
Bench
285x5
325x1
360x3
370x1 paused, super easy
190 2x10
LF chest press
120 1x1.2 million
Rack row
BW 5x15
Camber bar curls
70 3x10
So I was back in my regular gym for the first time in a month or more. Bench felt strong (getting a liftoff makes a big difference), I felt like I found my groove again. 360x3 left probably 1 or 2 in the tank. Paused 370 felt like a warm up. I wanted to go on up, but after the 370 I had a twinge in my left pec. Decided to drop it down and do some reps. First set at 190 was regular grip and my chest didn’t feel right. Second set went to a narrow grip and it didn’t make it feel any better, so I called it quits on bench. Feel fine today, so I’m not sure what it was.
Finally had a decent heavy squat workout.
3/1/12
Squats
310x5
355x3
395x1
425x1
445x1 add knee sleeves
Front squat
135 5x10
Standing cable abs
Light weight 3x15
Donkey calf raise DC style
400 1x8
445 felt really light, I wanted to go up, but didn’t want to go too heavy too soon. I think my front squatting is starting to pay off. My upper back tightness is much better, and I’m staying more upright.
3/3
Press’n
175x5
195x3
220x2
115 5x10
Superset with
Pull ups 5x10
Done. The was at the end of 8 hours of skill training (dragging hoses carrying out victims, obstacle courses, est). I ate a bunch of food and fell asleep on the couch.
Start of a much needed deload week.
3/6/12
Dead against light short bands
225 12?x2
Good mornings
225 3x5
Lying leg curls
something 3x10
I lost count of my sets on the speed deads. In Virginia, so I really didn’t have anything else to do so just hung out at the gym and did a bunch of sets.
3/11
Squats
135+short grey bands 12x2
Overhead press
95+short orange bands 15x2
Then about 2 hours of yard work
3/13
Deads
390x3
445x3
500x3
485x1 +reverse medium bands, low choke
535x1
585 2x1
(had about an hour and a half break for a meeting here)
Deads
275 2x10
225 3x10
Had a hard time getting warmed back up after the break. 500 on the deads was pretty easy, I kept some in the tank, 500 for 3 was a lot easier than 490 for 3 last cycle.
Forgot my bench deload workout.
3/8
Bench
135+ short mini and monster mini bands 12x2
Meadow row 3 plates 3x5 (strict)
Rack row
BW 3x15
Camber bar curls
100+ whatever the bar weighed 3x6
3/16/12
Bench
270x3
310x3
350x3
345x1 rev med bands
395x1
435x1
485 2x1
225x20 -bands
With very little rest, no rest between the last reverse band and the 225. I felt the burn. Ran out of time and had to run to my last fire class. I’ll have to hit some back tomorrow.
Video of the 350x3 and the first of the 485 reps.
3/19/12
Squats
300x3
340x3
385x3
435x1
455x1
225 5x10
leg press calf raise DC style
Some 2x15
decline sit ups
+20 pounds 3x15
Just some notes. 17th and 18th were the live burn weekend, so I spent 2 full days in fire gear in a burn building dragging hose. I was still worn out and a little sore going into the squats yesterday (after driving for 6 hours and working half a day), but the weights felt fine. That was the end of my classes and I’m now officially a certified firefighter. Now that I’m done with that, I’m going to try to work more conditioning stuff back in.