th-th-thanks. I still suck but am on my way out
8/30/14
AM
Squat
135 1
185 1
225 1
275 1
315 1
add wraps
365 1
385 0 nope
I tried wraps today finally and hate them…I’m not strong enough to justify using heavy wraps. I?m just going to compete without wraps. When I?m above 405 or more I?ll try them again.
PM
Wg neutral pullups
Bw 3x10
Db curl
30 2x8
PM
Squat
135 1
225 1
315 1
335 1, 1
Sumo
225 1
315 1
405 1
GHR
Bw 25 total
some calves
9/1/14
Bench
135 5
185 3
225 6 or 7x5
DB OH Ext
30 2x15
9/2/14
cg neutral pullups
+45 4x6
hammer curls
30 2x12
9/3/14
bench
135 5
185 3
225 1
240 8x4
db laterals
30 3x15
9/4/14
sumo
225 1, 1
315 1, 1
405 1
425 3, 5x1
the first set was touch and go + straps and I didn’t like my technique at all. The singles all seemed fine
db curls
30 50 total
9/8/14
sumo deadlift
225 1, 1
315 1, 1
405 1
435 6x1, 2
these all moved fast apart from maybe 1 rep. I tried exploding off the ground instead of easing it.
GHR w/ 12 lb vest
2x10
ss
GHD situp w/ 12 lb vest
2x20
Good stuff buddy. That sumo pull is awesome.
thanks boss, exploding out of the bottom really helped me overcome gravity hahah
9/9/14
squat
135 1
225 1
315 5
I need to actually warmup
9/10/14
bench
135 5
185 3
225 1
275 1 drop
225 6
pretty close grip. felt weak/immobile/rushed today. benching with a sore spine would’ve been ok if I warmed up beforehand IMO
So I went to a wedding instead of the meet last weekend. The next meet nearby I’ll be gone on vacation as well. The earliest I can compete now is in a January Push/Pull meet
my goals for the end of the year are:
bench: 315
deadlift: 495
squat: 405
keep my bodyweight at 198 but be absolutely shredded
I want to hit these singles easily in competition, as openers. The goals are SMART, given I keep my knees healthy and stay strict with the diet/training/prehab stuff
back and bis tonight probably, then front squats/stiff legs and abs tomorrow.
I need to do a lot more rowing. I’ll actually start using my landmine now. I also ordered a dumbbell row handle for kroc rows. My goal with that will be to hit 200 lb rows with strictish form
9/11/14
front squat, beltless
95 5
135 5
185 5
225 5
deficit stiff leg, beltless
225 3x5
I definitely felt beat up going into this. The weights were pretty light so it’s no big deal. I didn’t like going beltless for once and hitting some variations, so I’ll stick with it as a 3rd lower body day each week
How’d job hunt go btw? I know that was a while back.
good! Thanks for asking. Right now I’m working on a top 20 supercomputing cluster which is giving me good experience. I might stay in this field for a while or transition to cybersecurity, which is what I’m getting a masters in.
9/12/14
bench
135 5
185 3
225 1
255 5x3, 1
I had a sharp pain and twinge in one of my vertebrae so I stopped on the 6th set. I’ve had this happen before and it’s usually when I’m tired from earlier sessions and pushing a set too far.
9/13/14
sumo
225 4x1
315 2x1
405 0, 0
I had a really sharp pain in my abs and ribs that lasted for a couple hours even after the session. I think the GHD situps and beltless work wore me out a lot. This will have to be fixed. I’ll do some mobility/flexbility work for once so that today isn’t a complete waste training-wise
Nice, dude! Congrats.
thanks 
it’s a good change for em
/14/14
squat
45 5
135 1
225 1
315 6
form felt way better this week
9/15/14
sumo mat pull
225 4?
315 2
365 some
405 0, 0
I still can’t pull 315+ without a lot of pain. I think I bruised my ribs? Luckily the squats were pain free
cg neutral pullups
bw 25 total
shitty too
9/16/14
bench
135 5
185 3
225 1
255 3x3
close grip, these moved pretty fast
supersetted with
hammer curls 30 3x10
supine curls 30 3x10
9/17/14
squat
135 1
185 1
225 1
275 1
315 7 PR
I had another in me at the very least, but I already had too much of a good morning going on with the last two reps
9/18/14
bench
135 5
185 3
215 3x10, 6
I was supposed to do 6x6 but that’d take too long lol. Today I used a pinkies just inside of rings grip
a few hours later did
pullups
bw 50 total
ss w/
db laterals
30 50 total
alt db curl
30 2x10
I got a db row handle in the mail. My goal is to row 200 lbs for 10 clean reps by the end of the year. I’ve been slacking on assistance back work especially.
9/19/14
squat
135 1
225 1
315 1
335 3 PR?
315 3
mat pull
225 1
315 1
365 2, 3
sumo still hurt with or without a belt, so I switched to conventional for the 2 work sets. using 4 patio pavers per side
feeling healthy overall
Weird question. What’s your name IRL, and do you have FB? lol
[quote]Spidey22 wrote:
Weird question. What’s your name IRL, and do you have FB? lol[/quote]
Why would you need to know that Spidey?
[quote]MaazerSmiit wrote:
Why would you need to know that Spidey?[/quote]
To invite him to the gang bang
9/20/14
bench
135 5
185 3
230 5, 5, 7, 7, 7, 4
close grip on all but the second to last set. My butt/back didn’t feel great and I wasn’t hydrated/carbed well so I’m glad today was light
We can’t let him in, there’s too many guys with awesome names already
<3 hehehe
9/21/14
squat
451
135 1
185 1
225 1
275 1
315 1
335 4 PR?
let out the longest fart on rep 3 which threw me off a bit -____- I really thought I shat myself
deficit deads
225 1
315 1
365 1
405 1
everything felt easy which makes me very happy. I had a glorious back pump so didn’t really push it
few hours later did:
db rows
weighted pullups
abmat crunches
reverse curls
donkey calf raises
face pulls
preacher curls