“Lap pump”…nice! I’m gonna use that line on my girlfriend
[quote]whup wrote:
“Lap pump”…nice! I’m gonna use that line on my girlfriend[/quote]
I already did ;), get your own line.
Ahh fuck at least people read my log hahaha. I haven’t seen my woman in many weeks, must’ve been something else on my mind.
fri 7/30
warm up: the lower body usual
conv dl
135,225,315,365x5, TUT sets (DOH, straps, T&G): 275x15, 315x20 - surprisingly this took a lot out of me
DB walking lunges - weight and steps total
BWx20, 120x20, 200x20, 240x14
GHR/GHR situps
BWx10, 40x10, 60x10
Deads really took a toll and I feel like I never really recovered. Lunges pretty much did me in and it was a struggle getting through the GHR/GHR situps… i.e. lots of sitting down with my eyes closed in front of the fan.
The way I do the situps it’s more like a rectus femoris exercise than an ab exercise and that’s exactly what I am going for.
Might have to take next week completely off while I go to Michigan for work. We’ll see what happens.
sat 7/31
warm up: upper body usual
bench
95,135,185,205,225x5, TUT sets: 155x15, 185x13,13
CSR - wide overhand grip
45,90,90,135,160,160x6, 135x10
DB incline fly
30,30,35,40,45x10
DB pullover
60,75,90,110x6, 120x2 (arms not long enough, dragged over my skull lol)
EZ curl/floor extension - assuming 15lb bar
65x10, 85x2x10. 85x15
stretch
Pretty decent bench day. Shoulder did not feel great at all until I settled into a thumb-from-smooth grip and minimal arch. Then it was ok. Incline flyes were nice, definitely got a decent pump going on. Pullovers were great except for that skull dragging bit. Curls and extensions were excellent as usual.
I will take this week to just stretch and roll and then get back to it next Saturday.
Oh and I downed 8 eggs PWO today 
gotta work up to the even dozen lol.
fri 8/6
warm up: the lower usual
SQ
135,225,315,405x3, 455x3, 465x3 (PR +2 reps), 475x3 (PR +2 reps), 315x10
GM
135x10, 225x10, 315x10, 365x6 (PR +20 lbs)
Leg ext - reps only
4x10
back raise
BWx10, 50x10, 70x10, 100x10
seated calf raise - reps only
4x10
stretch
Pretty good day today. Tried out my new knee wraps on 405,455,465,475 sets and I definitely like them. My knees did not hurt at all after squatting, probably because the wraps forced me to sit back much more. Also my glutes were worked after the heavy sets, indicating they were being used more than normal. I will be using these from 405/455 on up I think. GMs were good, leg extensions were good. I passed the fuck out after the set of 100lb back raises… just kind of slumped off the machine and then IDK. My mouth was tingling and tasted like fuzzy pennies. Must be something about that exercise… never happened before.
I saw a female in the parking lot of the grocery store with an ass that could start WWIII. I would personally kill 100 men for that prime booty.
On the way home I witnessed a blown foxbody Mustang with fat fat rubber (looked like a drag car) launch from the lights. My god that was a wonderful sound. Broke the tires loose in 2nd and just took off.
Speaking of cars, I also got to witness a twin turbo 625hp beautiful green corvette doing dyno pulls this week. The ground shook and my skeleton rattled. It was a thing of raw beauty. Never considered myself a gearhead but I may have to change that.
Squats, booty, and obscene displays of power… good for test I think.
Video:
Awesome post, that was hilarious. And nice work on the liftin’
[quote]whup wrote:
Awesome post, that was hilarious. And nice work on the liftin’[/quote]
Must’ve been pent up energy from not lifting almost all week lol.
sat 8/7
warm up: upper usual
mil press
95,115,135x5, 155x3, 165x3, 175x2 (shoulda stayed at 165), 145x7
super-wide grip pullups - used straps this time because the bar isn’t attached to anything
BWx6x10, BWx17
savickas press
95x8, 115x8, 135x3x6
chinups - no straps
BWx5x10, BWx13
Various EZ curls and cable pressdowns: 6 sets or so
140 chin/pulls total
Decent pressing day. Should have stuck with 165… maybe I’ll do 165x3x3 next triples week. Wide grip pulls with the straps was awesome for the back. Probably won’t have to use straps when I go back to NH as that gym actually has a legit pullup bar. Savickas presses were pretty awesome, I’ll definitely be doing these again. Chins were pretty easy… feels like my back is getting a lot more involved (which I think will translate into heavier chin/pulls). Curls and pressdowns were great, really got a good pump on. Did a quick measurement when I got home and they’re a shade over 17.5", which is pretty excellent. Gotta keep getting them to grow if they’re ever going to be as big as my head lol.
mon 8/9
warm up: lower usual
sumo dl
225,315,405x3, 495x3, 505x1 (stupid), 405x13 (straps), 455x3, 495x3
sumo stance SLDL - why not. straps, no belt
135,185,225,275,315x10
seated calf raise
5 sets
GHR situp
35,45,60x10
leg curl
3 sets
standing calf raise
3 sets
Felt all fired up this morning, but crashed around 5. Took a nap and went to the gym. Felt like I was gonna shit myself the entire time (that does not help you deadlift more, btw). That being said, I definitely could have been smarter with my warm up sets. Got pissed when 505 was hard and strapped up to rep out 405. Ripped massive ass and did 13 easy reps. Since I now felt better, slapped on 455 and pulled a few. Still felt better, so 495x3 and I was satisfied because I got my 3x3.
It’s the raw onions. Know how I know? It all smelled like goddamn onions. Very spicy.
Anyway, sumo SLDLs were an experiment but they felt pretty good. Extra calf work because they’re skinny. GHR situps continue to be great. Leg curls were surprisingly much easier; IDK why.
tues 8/10
warm up: all sorts of arm circles with small weights, some light stretches, mil press, muscle snatch (took bands out of my bag and forgot to put them back in)
incline bench
95,135,155,185,205x3, 225x2x3, 155x15 (PR +5 reps)
neutral grip CSR - straps on heavy sets
90,115,135x5, 160x3, 180x3, 205x3, 160x10+
DB pullover
65x10, 80x10, 100x10
incline fly
20x10, 30x10, 40x10
EZ floor extensions/EZ curl
65x10, 85x10, 105x6/10
cable pressdown/rope curl
3 or 4 sets, high reps
Incline benching felt pretty good. No shoulder issues at all… I think I will keep doing those circles in addition to the band traction. Also it occurred to me that if I spent half as much time massaging and stretching my upper body as I do my lower body, all shoulder issues would probably go away. So that is what I will do.
Rows were good, pullovers were good, flys were good. Arms were excellent.
Squats are looking very strong. What kind of knee wraps are you using?
[quote]Astar wrote:
Squats are looking very strong. What kind of knee wraps are you using?[/quote]
Those are the normal 2m knee wraps from elitefts. Supposed to be for close/medium stance raw squatters. They are pretty stretchy, so IDK how much I can get out of them. They do give great proprioceptive feedback and don’t hurt too much. I like 'em however, they are my first pair of knee wraps so I have no basis for comparison.
wed 8/18
warm up: the lower usual
squat - added wraps at 405
135,225,315,365,405x3, 455x1, 475x1, 495x1
SSB GM
65x20+, 155x2x10, 205x2x10
nautilus calves
5 sets
leg press - close stance, low on platform to hit the quads
SLEDx10, 200x10, 400x10, 490x10, 580x10+5 (wow)
back raise
45x10, 65x10, 100x10
calve raises
4 sets
Not a bad day, considering I’ve been traveling since Thursday and haven’t eaten much of anything. Pulled a hammy chasing women a couple days ago and luckily it had healed up enough to not hold me back too much. And by women I mean my woman. I love those wraps! Knees feel nice and secure. However I have a suspicion I’m loosening up in the hole so I will try to work on that.
SSB GMs were tough! Felt great though. Leg pressing was excellent… forgot how much fun that can be. May have to do more unilateral work as my right leg now seems to be getting bigger than the left. Back raises were excellent as well. Weight down around 183 (probably due to not eating too much the last several days).
thurs 8/19
warm up: lots of arm circles and swing with 10lb DB, AVG traction, mil press, muscle snatch
mil press
95,115,135,155, 165x1, 175x1 (problem), 155x2x5
pullup - mostly wide-grip
BWx2x10, 25x10, 45x5,8,5, 25x10
savikas press
95,115x5, 135x3x5
chinup
BWx10, 45x2x10, BWx10
pressdowns/rope curl
couple sets
Lots of stretching
Today was not great… right hand came forward on the 175 single and I pulled something trying to correct and finish the lift. Probably should have stopped after that but oh well. Stretched a lot afterward to try and fix things and found a few trouble spots… the familiar tight and overworked feeling in a few muscles. Definitely gotta fix those guys.
Pullup strength has tanked from not doing weighted work the last month and change.
sun 8/22
warm up: back raise, decline situps, leg swings, DB swings
sumo dl - with quaded minis up to 315
135,185,225,315x3 (whoa), 405x3 (glued to the floor), 455x2,1, 475x1, 495x1, 515x0
SSB forward lunge - reps total
65x10, 155x10, 205x10, 245x2x10, 205x32
nautilus calf machine
5 sets or so
close stance leg press - hip width stance low on the platform
200x10, 400x15, 400x20
back raises
50x10, 100x10, 100x15
So tried the deadlift against quaded minis for the first time… fun, but bad idea as a warmup. When 405 felt heavy I knew I was in trouble. Took a couple sets at 455 in hopes that I would figure it out. 475 was with a closer stance and involved lots of quad. 495 was a little wider and was smoother and faster than 475. 515 almost came off the floor, but I think all the messing around beforehand took a toll.
SSB lunges were awesome! Huge quad pump. Leg presses were excellent again. Back raises were intense. Calves were fine.
A few thoughts, though:
-
I like 3x3 as work sets with AMRAP on the last set, shooting for 5+. I think that keeps the weight light enough so I can still make progress. I will be moving back to that scheme.
-
Two types of pressing in one session is too much for me… going to stick with a bench/fly and press/dip combination for a while.
-
I’m going to bring back the down sets as they are intense and seem to be productive.
-
Going to keep the hypertrophy-oriented week because that scheme also keeps the weights light enough that I can still progress.
-
I need to figure out how to eat… came to the conclusion that using BBQ sauce on my chicken is ok… yes it has HFCS in it but I will also eat twice as much chicken with the sauce than without. I like the eggs post-WO and other than that I’m not sure what to do.
-
During the week I spent traveling, I went pretty low-carb and noticed that my digestion improved significantly. This makes me think that focusing more on fat/prot and having carbs P/PWO only is the way to go.
Why don’t you look for a barbecue sauce without HFCS? There’s bound to be a sugar free variation out there.
[quote]Power GnP wrote:
Why don’t you look for a barbecue sauce without HFCS? There’s bound to be a sugar free variation out there.[/quote]
There are a few that I know of. Might order some from amazon when I re-order enzymes and stuff.
You know what? You’re right, I shouldn’t be taking in HFCS. I’m going to try the paleo way and see how I feel.
Whoops, edited instead of quoted. You get my point tho I hope.
mon 8/23
warm up: DB club swings, AVG shoulder traction, mil press, muscle snatch
incline bench
95,135,155,185x3, 205x3, 225x3x3, 185x10 (thought this was a PR but no)
cable row - wide, neutral grip
9 sets, worked up to STACKx10 then down set STACK-2x20
incline DB fly - slow and controlled… don’t wanna break anything
25,35,45,50x10
reverse grip hang row
185,225x10, 275x2x10
BB CG OH ext/curl
45,65,85x10, 95x10, 95x9+2/7+3
Pretty good day today. Shoulders felt great, even good enough to try BB curls. If I had known 185x10 was my previous PR I would have done 11. Oh well. Flys were good; progressing nicely and it seems my upper chest is finally coming up. They still make me nervous but all is well. RGHRs were awesome as usual. I love how those feel… straps for 275 sets. The EZ curl bar was in use so I tried the regular bar. OHCG extensions were awesome but setting up was a little rough on the shoulders… next time I will OH squat the bar out of a rack or something… really felt them on the outside (short head I think). Curls were surprisingly fine… I’ve never been able to do BB curls without all sorts of pain.