February 28, 2015
Sumo DL
225x5
315x3
-belt on-
405x1
(440x3)x6
Bench
135x5
185x4
205x3
220x12
Three rounds of:
BW 80x15 Roman Chair Extension
x20 standing cable abs
x8 chins
1 hour of spinning
Wanted to do some conventional pulls first, but my back was hurting to I went straight to sumo.
March 2, 2015
A class got cancelled, so I had a little more time. Decided I might as well train today.
Squat
45 x some
135x5
225x3
-belt on-
275x2
330x1
365x1
390x1
420x1
(370x3)x3
(345x5)x2
RDL
135x5
225x5
(275x6)x4
Bench
135x6
185x4
205x3
225x1
245x5
BWx10 pullup —SS— x20 Lying Leg Curl - two rounds lol
45 minutes of spinning…10 minutes followed by 20 sec sprints every five minutes
Squatting was alright. 420 was harder than I would have liked though. The RDL’s were pretty shallow; I only got them a few inches past my knees. It may seem like a decent ROM, but you have to remember my orangutan arms. It was a pretty good drill for hip extension though; really felt it in my glutes. Just trying to focus on positioning, not so much weight.
March 3, 2014
1 hour of spinning
March 5, 2015
Press
45 x some
95x6
120x4
135x3
155x2
170x1
185x2 (missed 3rd rep)
(155x5)x2
160x5
150x5
First time strict pressing in a while. I pretty much gave up early on the 3rd rep of 185. Speed felt really good overall, but I felt pretty wobbly which killed heavier loads. I did these without the belt, so maybe that had something to do with it. Also used a thumbed grip.
Seated DB Press
50’s x 12
60’s x 8
70’s x 7 (missed 8th rep)
Neutral Close Grip Lat Pulldown - 5x10
1 hour of spinning
March 7, 2015
Sumo DL
135x5
225x5
315x3
-belt on-
405x2
455x1
(500x1)x5
455x5
425x5,8 (first set was botched)
Bench
135x5***
185x4***
205x3***
230x2*
255x1*
270x2*
(225x5)x6** - staggered each of these with BW 35x6 pullups, so 6x6
*** - One set touch and go comp grip, one set paused close grip
Roman Chair Back Extension - (BW 70x20)x4
Tried running a 7 minute mile on the treadmill…died 40 seconds short of completion lol.
Not bad overall.
March 10, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x3
325x2
365x1
390x1
410x1
(355x5)x7
RDL
135x10
225x8
(275x8)x4
30 minutes on treadmill, 6.0 MPH, 1.0 incline
1 hour of spinning
March 12, 2014
Bench
45 x some**
135x6**
185x4**
225x3**
245x1*
275x1*
(255x2)x3*
215x5***
*Paused close grip
**One set touch and go normal grip, one set paused close grip
***Touch and go normal grip
Seated DB Press
40’s x 12
(65’s x 8)x3
Staggered with 10 pullups.
Zero energy tonight. Cut everything short.
[quote]xjusticex2013x wrote:
Got a reasonable amount of singles in this time.
[/quote]
—>10 singles
UWOTM8
March 14, 2015
Sumo DL
135x5
225x3
315x2
-belt on-
405x2
455x1
500x1
525 x nada
Back was hurting like hell. Couldn’t break anything after 500, not even backdown sets.
Squat
135x5
225x3
-belt on-
275x2
315x11,15,10
Did these out of pure frustration. Was going for 20. Tried three times and failed. I’m going to try this again next weekend.
100 BW Back Extensions
March 24, 2015
Took a little bit of a break…
Squat
45 x some
135x5
225x3
-belt on-
275x2
325x2
365x1
385x1
410x2
(375x3)x4
300x8,5,4,3
RDL
135x5
225x5
(280x6)x4
Back Raise - (BW bands x 20)x5
1 hour on Airdyne
Topset on squat moved quicker than I expected it to. Subsequent sets were pretty bad all around though lol.
March 26, 2015
Horrible benching that isn’t worth logging
Seated DB Press - worked up to (65’s x 6)x5 staggered with 8 pullups of various grips
x10 French Press —SS— x20 Hammer Curl - 3 rounds
1 hr of spinning
March 28, 2015
Sumo DL
135x5
225x3
315x3
-belt on-
405x2
-add 2" blocks-
405x2
455x1
500x1
525x1
555x3
-back to floor
(480x2)x3
Couldn’t do anymore after this. Had zero traction on the mats. Surprised I didn’t hurt myself.
Squat
135x5
225x3
275x2 (paused)
315x1 (paused)
340x3
Trigger shy as hell since these were beltless.
Front Squat
(185x5)x3
-belt on-
225x1
250x1
280x1
Never used a belt for front squatting before. lol
Roman Chair Back Raise - (BW 90 x 15)x3
60 minutes on Airdyne
March 28, 2015
Press
45 x some
95x6
120x4
140x3
165x1
(185x1)x2
185 x miss
Bench
135x6
185x4
215x3
235x5
-switch to close grip-
(235x3)x4
^staggered w/ BW 40x6,6,6,3 pullups
Ran out of gas to do anything else, so I just moved on to cardio:
60 minutes on Airdyne
Need to switch it up. Way too much for me to cram in on one day.
March 31, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
325x2
355x1
385x1
405x3
(405x2)x2
405x1
300x9,6,5 rest pause
Bleh.
RDLs
135x5
225x5
(285x6)x2
Felt a twinge in my lower back on the 3rd set. Called it.
30 minutes of spinning, then 60 more minutes later in the day
April 2, 2015
Seated DB Press
30’s x 12
55’s x 10
70’s x 6
(75’s x 6)x2
70’s x 6
55’s x 10,10,10,9
Staggered upright rows with most of these.
One-arm Cable Lateral Raise - 5x20 no rest
French Press - some x some
45 minutes of spinning
April 4, 2015
Sumo DL
135x5
225x3
315x2
-belt on-
405x20
405x1
(455x5)x3
Squat
135x5
225x3
275x2
(325x6)x2
Front Squat
135x5
185x4
225x1
245x1
275x1
290x1
BW 90x10 Roman Chair Back Raise —SS— x20 Standing Cable Abs - five sets, little rest
April 5, 2015
Pendlay Row
(135x10)x2
185x5
(205x5)x4
(185x10)x2
Hit five sets of ten pullups simultaneously.
Neutral Grip Lat Pulldown
170x15
190x12
210x12
230x10
240x10,6
Incline DB Curl - 20’s x 4 sets
April 7, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
325x1
(350x3)x3
375x1
395x1
415x1
370x1
300x6,1 - Bleh, wanted to go for 20 total, but my wrists were bugging me. Will make up for it.
Back Raise - (BW 50x20)x2
Seated Leg Curl - 3x15
90 minutes of spinning
April 9, 2015
Seated DB Press
55’s x 15
60’s x 12
65’s x 10
70’s x 8
75’s x 5
Staggered with 15 upright rows.
Lateral Raise
20’s x 20
(30’s x 15)x4
Tricep Extension
50 x some
80x8
(90x8)x3
60 minutes of spinning
April 11, 2015
Hit 565. missed 605 on 2" block pull. Killed my motivation to do dick afterwards lol. Just squatted up to (335x5)x4.