thanks trivium, I think I won’t max until I think I can hit 405. I feel like at the moment my energy is better spent on hitting reps while increasing the weight and improving my form.
2/3/13
sumo
135 3
225 3, 3
275 1
300 5, 5, 5, 5 PR
there was maybe 10 seconds of rest between the 3rd and 4th sets, so I’ll go for 5x5 or so with 315 next time.
good mornings
45 10
95 10, 10, 10, 10
idk about these, I couldn’t find the manta ray today. I feel like holding the weight is more of a focus than the hip hinge. I’m weak at these so I’ll keep them in for now.
leg press
2 pps 3x10
baby weight, my quads have shrunk
The left knee still feels like ass. I’m moving from doing 90% lifting with the rest being recovery/conditioning, to an equal mix of each. I’ll log my recovery and conditioning work as well so I’m accountable for it.
I grew traps overnight I think, I can see them in the mirror and my shirts all fit differently. I struggled shrugging 135 last month and now I can do 300-400 for good strict reps like a normal man. My next experiment will be curling more weight so that my biceps aren’t overshadowed by my triceps for once. I mean, extra workouts with reverse hypers and GPP work.
thanks! Maybe I’m too critical of myself, but I felt again today that I was hitting too high. I think with higher reps sets I just rush it. A lower bar path for me is less ROM because of my arch plus I get more lats in there.
2/4/13
off
recovery: none
conditioning: 30+ mins on the recumbent bike easy pace
2/5/13
AM
bench
45 20
95 4
135 5
175 1
195 8, 8, 6 + 1
I’ll go for 3x8 again at this weight next time.
skullcrushers
85 4x6
vbar ext
80 4x6
meadows swings w/ 45s ss lateral raises w/ 20s
3x25/10ish
few of those lateral raise/front raise/press supersets with pink kettlebells
1/5 would not read again wrist wrap story: my wrist wraps are getting pretty worn so I asked EFS about suitable replacements for the heavy’s, turns out they shipped me the more expensive Krait wraps accidentally lol. They’re great but I stopped using them for accessory work, as I don’t need them, am wearing them out/wasting time wrapping and unwrapping.
PM
did a bunch of back stuff, don’t remember sets/reps
recovery: 10 min of foam rolling and stretching
conditioning: none
front squats
135 3x5
no knee pain! there was no rack available so I just cleaned these and did them close stance and ATG.
warmed up on bench in between front squat sets but scrapped it so I can do a full chest/tri/delt session tomorrow
umm a set each of leg curls, calf raises and TKEs
hanging leg raises 4x10
cable crunches 4x10 these were too light
more TKEs. Yes I did ~15 sets of TKEs today, I’m in love.
oly squat
135 3x5
I’m going to push front squats for a while. I think my best is 185 for a single lol so I’ve never gone heavy on them. I’m ecstatic today about squatting with my knees a foot past my toes and getting 0 knee pain - hopefully this continues as I up the weight.
then did a million lateral raises - meadows swings, dropsets, trisets. I tried out the EFS old school straps which I got to work somewhat well with a thumbless grip. I think next session they’ll work better as they’ll be broken in a chalked. Back and bis tomorrow, I’m going to force myself to actually put some effort into bis as I have 0 biceps.
cg neutral pulldown
105 6
210 4x10
had to rest pause the last 2 sets. Idk why members of my race feel the need to stare so much, but I had a good audience for each of these sets.
yates row
135 12
185 4x12
wg pullups
BW 20 R/P
rear delt raises
30 4x15
db shrugs w/ hold
75 5x20
pinwheel curls
40 6, 8, 8
I do all my reps with the left arm first, then switch
db preacher curls
40 3 I wonder why I have small biceps
35 4x8ish
ez bar curl
65 3x10
leg raises
50 total reps done in between bicep work. I can raise my feet really easily now so I’ll look for harder variations. I do get some pain in my right shoulder hanging from the bar so I try to pull my shoulders up while hanging
forearms - a few sets of DC reverse curls (these are awesome) and pullup bar hangs
good day today, rest between sets was minimal and I got 40+ decent work sets done pretty quickly
conditioning: none
recovery: 30ish mins of foam rolling and stretching
One hour of foam rolling is probably a bit excessive. I would like to see you do mobility work for 20 minutes a day, and I think you will find this has a cumulative effect.
I actually don’t do a lot of foam rolling, most of that time is spent stretching my hips out. I definitely am forcing myself to do it daily now no matter how boring it is.
2/10/13
off
recovery: 15 min stretching
conditioning: 40 min stairmaster
chamomile tea + zinc + magnesium before bed is awesome
Ive been taking ZMA fairly regularly for years. Just started having chamomile(sleepy time) before bed and thats made it easier to fall asleep. Using my softball for SMR helps me calm down a little too.
It’s good stuff! Did you get the little tin with the bear on it? uhh I mean I haven’t tried using a ball of any kind to roll yet but I definitely will when the PVC pipe isn’t enough. I still think stretching > foam rolling.
2/11/13
off, was supposed to lift but got caught up in HW and studying
conditioning: none
recovery: 7 mins on the inversion machine while watching youtube vids
2/12/13
conditioning: none
recovery: roughly 30 mins of foam rolling and stretching. I think I need to loosen up my hamstrings.
front squat
135 5
155 3, 3, 3
My legs could handle the weight, but it felt like my abs were getting punched every time I went up for a rep. The knees felt great which is awesome
abs - I call it around the world - basically doing a hanging leg raise but lifting my legs up through a circular motion. These were pretty tough
2/13/13
bench
205 6, 5, 5, 5 bleh
tris felt fine, chest felt more than fine, but my shoulders were giving out. I think my bar path was too high today - between doing plyos, lower reps, and touching lower, I feel like next time will go better.
incline
135 6
155 3 wut
135 6
pushups - hands elevated on plates
5x10
shoulder was feeling funky so I did these instead of flies
decline skullcrushers
65 10
75 10, 10
vbar ext
120 4x10
lighter stack than what I normally use
lateral raises ss meadows swings
20/45 5x10/20
upright rows
95 4x10
more traps than delts until the last set in which I moved the grip in
front plate raises
45 3x10
My upper back extensors/other parts are sore from the dinky front squats yesterday. The deep abs are pretty beat up as well from the work from the past couple days - I’ll do something like cable crunches tomorrow to work the superficial parts.
conditioning: none lol
recovery: few mins of stretching. This will be around 30 mins a day from now on, no excuses
