February 1, 2015
90 minutes on stationary bike
Legs
High bar - paused
Bar x some
60kg x 5
80kg x 4
100kg x 3
120kg x 1
140kg x 1
160kg x 1
Add belt
180kg x 2
180kg x 1
180kg x 1 - wanted and expected a 3 x 3
Low bar - paused
180kg x 1
Squats no es bueno. When this deadlift focused training cycle is finished I’ll bring frequency back up on them. I want to work all 3 forms to some degree.
Block pulls - 3" below knee
Hook grip
100kg x 2
120kg x 2
150kg x 2
170kg x 1
200kg x 1
Belt on
220kg x 5
Straps on
220kg x 8
220kg x 9 - wanted 10 for a 20kg PR in the space of 3 weeks. Will increase rom next week.
Ghr - bar on back, using this to practice bracing for squats
Bw x 5
12kg x 5
12kg x 5
20kg x 5
30kg x 5
40kg x 5
BW x 20
Hockey match.
Forgot to mention, but I’m trying this new method of siphoning gains off of other individuals, as you can see. We’ll see how it goes.
My bad.
Um, nice log and stuff.
Who’s to say whose log is whose anyway?
February 3, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
315x2
345x1
365x1
385x1
405x1
(340x2)x6
(325x3)x4
Back Extension - (BW bands x 20)x5
Coming back relatively well it seems. Got this all in in about an hour. Had to run to class. Came back and did:
Pullup
BWx8
BW 25x8,5
-switch to neutral grip-
(BW 25x5)x3
These suck if I go higher than five reps.
Seated DB Press
40’s x 12
55’s x 13,11
30 minutes on stationary bike
February 5, 2015
Bench
45 x some
135x6
185x4
(195x10)x3*
205x5*
215x5*
225x5*
*Staggered w/ machine rows.
Still going at the thumbed grip. Might just train predominantly high reps for a while. Everything is touch and go at the moment as well.
Left and came back…
Bench
135x6
185x4
205x3
225x5
For the lulz of course.
x20 Rope Pushdown --SS— x20 Hammer Curl - three rounds
1 hr on stationary bike
February 7, 2015
Sumo DL
135x5
225x5
315x3
(365x5)x3
-belt on-
385x3
405x3
(435x3)x6
-straps on-
405x10
Conventional DL
225x5
315x3
315 25c x 1
345 25c x 5
(345x5)x3
Bench
135x6
185x4
195x12
BW 70x15 Roman Chair Hypers —SS— stack x20 Standing Cable Abs - five rounds
Pullup - BWx10,5,5,10,10,10
Things are still holding up. Hook gripped strapless pulls. Reminded me why I stopped doing it. Pleased with today though.
April 8, 2015
30 minutes on treadmill, 1.0 incline, 6.2 MPH
February 10, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x3
315x2
350x1
(375x2)x4
(345x3)x3
Really hard this week.
Press
95x6
120x4
-belt on-
(135x5)x3 (staggered w/ 10 neutral grip pullups)
x15 GHR’s —SS— x15 Ab Rollouts - three rounds
Stationary Bike, 10 min w/u, three 30 sec sprints, five minutes between, 15 min cooldown - 45 mins total…gassed out
Its nice to see you back to squatting and deadlifting again.
[quote]Ass Banana wrote:
Its nice to see you back to squatting and deadlifting again. [/quote]
It would be nicer to be capable of something respectable lol. But, only one thing to do about that.
February 13, 2014
30 minutes on stationary bike
February 14, 2015
Sumo DL
135x5
225x5
315x3
(365x3)x2
(405x2)x4
-belt on-
(425x3)x5
(435x3)x2
(455x2)x3
Pulled my tailbone on the first 405 set lol.
Trap Bar DL
135x10
225x10
315x10
Bench
135x6
185x4
205x12
BW+70x15 Roman Chair Hypers —SS— x20 standing cable abs - 4 rounds
some pullups
February 15, 2015
1 hour on stationary bike
Bench
135x6
185x4
210x12
225x8
Yeah, I benched again today. Out of boredom. lol
February 17, 2015
I was going to squat today but I left my stuff at home. Did upper body instead.
Incline DB Bench
50’s x 15
65’s x 12
80’s x 8
(85’s x 8)x2
Staggered w/ eight chinups.
Dip
BW x some
BW 45x6,6,6,6,6,10
30 minutes on stationary bike
Dislike my exercise selection so much I stopped lifting early. Not doing this again.
I feel like our logs are a competition to see how long we can both go without squatting
[quote]MaazerSmiit wrote:
I feel like our logs are a competition to see how long we can both go without squatting[/quote]
Looks like I lose.
February 19, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
(320x5)x3
345x1
365x3
(305x5)x3
(BW + bands x 20)x5 Back Extension
I was going to do 305x10, but I didn’t have any chalk to secure the bar on my back, so I just did the work via sets of five plus one additional one. Need to remember that baking thoda.
February 21, 2015
Tried some high pulls up to (225x3)x4 then did sumo deads. Got 475, missed 500. Benched 215x12. Deads were garbage, so I gave it another shot on
February 23, 2015
Sumo DL
135x5
225x5
315x3
-belt on-
405x2
455x1
(475x1)x10
Pendlay Row
135x12
(185x8)x4
Got a reasonable amount of singles in this time. Felt decent, relatively speaking. Back seemed to tolerate it well. Still nowhere near where I was, much less real pissening territory, but it’s a step in the right direction.
February 24, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
325x10
(350x3)x5
Bench
135x5
185x4
215x1
235x5 (paused 5th rep)
Back Extension - (BW bands x 30)x3
Squatting was rather sickening pisstits. Pretty happy about that.
Later:
1 hour of spinning
February 26, 2015
Seated DB Press
45’s x 12*
60’s x 10*
70’s x 6*
75’s x 6**
70’s x 6**
65’s x 6**
60’s x 8**
55’s x 10**
Staggered these with *5 and **8 pullups.
Lateral Raise - (25’s x 20)x3
Was going to do rows and arms too, but I wasn’t feeling it.
Later…
2 hours of spinning
#rekt