Wow, my hams are sore after yesterday’s workout. Didn’t think I had done that much until I got to the GHRs. Usually 10 or so is not problem, but I really had to struggle.
At any rate, today’s session:
Speed bench: 135x8 (warmup), 155x3x8 (varying grips) Didn’t have the speed I would have liked on these. I think I’m just tired.
Military: 45x15 (WU), 95x8, 115x5, 125x2, 125x3, 115x5, 95x8 (my shoulders are weak, no doubt about it; gotta work on that)
Pullups: BWx2 (with two towels), BWx5 (one towel, repeate both sides), BWx2 (2 towels), BWx5(one), BWx12 (standard neutral grip)
Arnold press/Lying DB row superset
Arnold: 35x15, 45x8x2
DB rows: 90x5x3
Incline DB curl/DB tri extension superset
Curls: 35x8, 45x7x2
Extensions: 45x5, 50x5x2 (finished each set with DB press)
Also threw in a couple sets of windmill curls there at the last.
I’m thinking of taking a deload next week and just doing full body stuff (esp. cleans). We’ll see how I fell when Monday rolls around.
Dude good luck with the back. I got rid of a lot of pain with stretching my back a few times a day. Especially the pushup keeping your legs flat on the floor.
I felt quite a bit better going in today, but still feels like a deload kind of week. So, lower body today…
Deadlifts: 135x8 (WU), 225x5, 315x3x4
These felt really great, and it was tempting to put a couple more plates on, but I held off
Front squat/Seated calf raise superset
FS: 135x6x3
Calf raises: 10, 12, 12
And that was it! Again, I was tempted to do more at the end, but decided not to push it. Believe it or not, going in today my legs were still sore after last weeks workout, but they feel quite a bit better now.
With CCR’s Down on the Corner playing on the radio on the way home, I was feeling pretty good.
Incline press/pull-chin superset
Incline press: 135x8, 155x6, 175x5x2 (hadn’t done these in a while, but I’ll probably start mixing these in a bit more)
Pulls/Chins: BWx10x2, BWx8 (alternated neutral and supinated grips)
Pin press/preacher curl superset
Pin press: 135x10, 175x5, 205x5, 225x4 (started close grip, gradually moved to wide; pins were set to about 3" above chest level, which is about where my sticking point is, so I was pretty happy with the way these felt)
Preachers: 70x8, 90x7, 100x6, 100x4
Closed with a drop set of cable tri extensions and another drop set of cable curls.
[quote]63Galaxie wrote:
I dont know how a lot of yall do all those supersets. I mean I do em, just not the whole workout. Rugged.[/quote]
Well, it’s much easier when you take a few minutes between each set!
It’s a lot better workout if I race from A to B and then take a couple minutes after B before restarting A. I find myself resting too much between A and B and then again before A.
[quote]Jimmy T wrote:
You asked about a belt on another thread.I would check out Inzer.com. They have a great selection and reasonable prices.Your training looks great bro.[/quote]
Thanks Jimmy. Likewise!
I think I will get an Inzer per your recommendation.
So I’m nominally supposed to be deloading this week, but my discipline is poor. DE lower day yesterday:
Started out squatting. 15xBW squats warmups, then 135x8 front squats. Moved from there to 14" box squats.
225x3, 275x3, 315x2, 335x2. Then I decided 335 was plenty light, so I bumped it up to 365. Just wasn’t happening. Fortunately a guy next to me gave me a quick spot, and I was able to rack the thing.
Now I know my upper limit. This is the first time I’ve ever failed on any kind of squat. What does that tell you about my squatting?
Continued on with box squats at 12".
225x2x5
Front sqats: 135x8, 155x5, 185x4, 185x2
Tried to do a round of kneeling box jumps, but my hips were pretty well fried, so I gave up and moved to a superset of GHRs and calf raises on the leg press.
GHRs: BWx8x3
Calf raises: 10 plates x15x3
Then I went shopping for my wife’s birthday party. Made her dinner (the sirloin roast was completely awesome according to pretty much everyone) and scored big points. Had a few old friends over for cake and stuff, and scored even bigger points since it was a bit of a surprise.
Any my legs? Killing me. Back felt fine, though, and feels good this morning, too.
[quote]63Galaxie wrote:
sfp wrote:
What does that tell you about my squatting?
Yeah, it tells me your a strong guy.[/quote]
Thanks, but I think that’s wrong. To me, it says I’m afraid to squat heavy. I have this great fear of getting stuck in the hole and dropping the bar, so I’ve never really pushed myself on it. I can do a lot more on leg press given what I squat. Of course, having a spotter always around would help.
OK, today was nominally DE upper day. It turned out be about as dynamic as yesterday. Gotta settle down…
Speed bench: Barx15, 95x6, 115x6, 135x6 (all WU), 155x3x6, 135x3x4 (things felt too slow on the 155, so I swallowed my pride and dropped down for the sake of maintaining speed; disappointing, since last week 155 felt great)
Rack pulls: 225x8, 315x5, 365x1x2, 315x4x2
Rack lockout/Supine DB rows superset
Rack lockout (set to about 8"): 225x4, 275x2x2
DB rows: 75x10x4
Finished the superset exchanging floor presses for lockouts: 135x12x2
Finally, finished with a 3 supersets of incline curls and cable curls with the cable tri extension rope. I really like that because it eliminates the body English I sometimes use with windmill or hammer curls, and also doesn’t aggravate my tendonitis.
Yeah I get you. You can kinda stagnate if you dont over load. And that is scary if you dont have a spotter. I still say widen up a little. Ill admit it takes a little getting use to. It seems to give a little more stability in the hole. One thing Ive kinda figured out is when Im at bottom I dont just look up, I actually push my head back when Im having trouble. It seems to help.
On your bench, dont be surprised at something like that. I just had to rack 225 on my second rep, just too heavy. It happens. Rest a little, and youll come back much heavier.