InkAddict's Log

Training Training Logs
261

Back in the swing of things. Taking a few days off was nice, but I gotta keep on top of this shit or the strength gains go to the toilet. Have skipped a bench workout lately, so need to get on it to be on track with everything else. Got some work in tonight, No PR’s or anything, but still a good workout.

10-18-10
Chest/Arms

Bench Press
Bar x some
95 x some
135 x some more
185 x 5
205 x 5
230 x 3
250 x 1 x 2
*5/3/1 called for a top set of 270 today, but that wasn’t going to happen, so I doubled on the 250, vid to follow for form critique

Incline Bench
135 x 12
155 x 10
175 x 8
185 x 4
*Mad pumpz going on in my pecs from these tonight, was nice.

Floor Press
185 x 5
205 x 5
225 x 5
245 x 3 (Failed on 4)
Matched last session’s 245x3, so can’t complain, although I did want 5.

Wanted to hit the arms real quick, so did a tri-set for bi’s and super set for tris, since they were already beat up from bench/floor press

BB CurlReverse BB Curls/DB Curls
75/75/25s for 12 each x 2sets

Dips on the kitchen counter/French Press
BW/75 lbs x 15 each x 2 sets

Felt good and beat up afterward, but decided to dust off the treadmill anyway for some intervals
2 min warmup 10% incline, 3.0mph HR 120
10% x 8.5mph x 30sec x 5 with 30sec rest
7% x 8.5mph x 30sec x 2 with 30sec rest
4% x 8.5mph x 30sec x 2 with 60sec rest
4% x 10.0mph x 30 sec x 1
HR got up to 180 after the runs, and down to 160 during the rests.
Cool down 2 minutes
Die on the floor x 2 minutes

So I may have a hard time getting the distance running in, but I’m going to try and keep some intervals going for conditioning purposes, as well as breaking the prowler out again, it’s been way too long. Fat man hates cardio, but realizes it’s importance.

262

I know I need to pause at the bottom on the heavier sets. What else?

263

[quote]inkaddict wrote:
h…Y

I know I need to pause at the bottom on the heavier sets. What else?[/quote]

I’ve been working in pause bench the last few weeks. It’s great! After the first workout, it seems like it really helped with exploding off the bottom of the movement. Looks like your sticky point is right in that bottom 1/3 or so that might benefit from that.

and Five Finger Death Punch freakin’ rules. Last 3 weeks or so, every time I go for a PR, I’ll put on “bulletproof” “war is the answer” or few others.

264

You say you need to work on pausing, looks like you paused pretty well. If you sticking point is like mine with is the first couple inches off the chest, hit Floor Press with a full pause often, and make good use of DB’s (I gotta work on the latter more). Both of these will help with those first couple inches.

Keep up the good work bud.

265

[quote]Racer377 wrote:
and Five Finger Death Punch freakin’ rules. Last 3 weeks or so, every time I go for a PR, I’ll put on “bulletproof” “war is the answer” or few others.[/quote]
I am really digging when metal bands cover an older song lately. So much win.

For example:

266

[quote]DixiesFinest wrote:
You say you need to work on pausing, looks like you paused pretty well. If you sticking point is like mine with is the first couple inches off the chest, hit Floor Press with a full pause often, and make good use of DB’s (I gotta work on the latter more). Both of these will help with those first couple inches.

Keep up the good work bud.[/quote]
Thanks D. I do pause my floor presses, and love that exercise btw. Thoughts on pressing from the squat rack? Looks like it’d be a few inches off the chest at the bottom, and I’m thinking maybe a full press from a dead stop on each rep? Anyone?

267

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:
You say you need to work on pausing, looks like you paused pretty well. If you sticking point is like mine with is the first couple inches off the chest, hit Floor Press with a full pause often, and make good use of DB’s (I gotta work on the latter more). Both of these will help with those first couple inches.

Keep up the good work bud.[/quote]
Thanks D. I do pause my floor presses, and love that exercise btw. Thoughts on pressing from the squat rack? Looks like it’d be a few inches off the chest at the bottom, and I’m thinking maybe a full press from a dead stop on each rep? Anyone?[/quote]

There was a thread about that somewhere… “dead bench” is what they were calling that.

http://articles.elitefts.com/articles/training-articles/bring-your-bench-press-alive-with-the-dead-bench/

I wish my gym had a real power rack so I could try these.

268

Breaktime pullups again, 1 set, AMRAP…

17! 2 rep PR!

3 more damnit, and I’ll be content.

I’ll have 20 by the Marine Corps Birthday this year, that’s my goal now.

269

Legs

Didn’t get a full workout in, but I did do my squats, which was all I felt I needed to do today.

Worked with a low bar (ouch), and focused on trying to keep my knees forced out on the way down and up, also not slowing down as approaching depth, just shoot down and up.

Warm’d up bar/95/135 x some
185x3
225x3
235x2 Second one was slow as shit, but kept moving up.

Stiff leg DL’s
135x12
160x12
185x10
225x10

Ended it. Felt really out of it, was starving (even though I ate less than an hour before), so I ended it. After this week of re-setting and getting back to biz from my vacation, I’ll be all over it.

270

Thanks bud. Try out the Coan routine, it will kick your ass.

271

Regarding your question about the rack presses, while they are good they tore my left shoulder up. Try em out for yourself and see what you think, I always used them as a lockout exercise.

272

[quote]DixiesFinest wrote:
Regarding your question about the rack presses, while they are good they tore my left shoulder up. Try em out for yourself and see what you think, I always used them as a lockout exercise.[/quote]
Sounds good dude. I think I’ll throw them in next week and see what happens. Also, after a deload next week, I think I’ll hit Coan’s up and see how much damage I can do with it.

273

Just returning the lurv…

Lookin good!

274

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:
Regarding your question about the rack presses, while they are good they tore my left shoulder up. Try em out for yourself and see what you think, I always used them as a lockout exercise.[/quote]
Sounds good dude. I think I’ll throw them in next week and see what happens. Also, after a deload next week, I think I’ll hit Coan’s up and see how much damage I can do with it.[/quote]

Be prepared to eat a ton and be sore. I dont know if you are used to repping squat, but I was not used to it before this.

275

[quote]DixiesFinest wrote:

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:
Regarding your question about the rack presses, while they are good they tore my left shoulder up. Try em out for yourself and see what you think, I always used them as a lockout exercise.[/quote]
Sounds good dude. I think I’ll throw them in next week and see what happens. Also, after a deload next week, I think I’ll hit Coan’s up and see how much damage I can do with it.[/quote]

Be prepared to eat a ton and be sore. I dont know if you are used to repping squat, but I was not used to it before this. [/quote]

I’m one of those individuals that likes being sore, as I feel it’s kind of like a bade of honor, ya know? And eat? Shit…I can do that. Did you notice gains in weight when following it as well?

As far as repping out on squats, not so much lately. 5 is a lot lately, so it should be interesting to say the least.

276

Did some crazy cardio circuit/complex stuff last night. Completed in 44 minutes. Followed by 5 minutes of lying facedown on the floor.

Think I’ll work this shit in on non-lifting days. But tonight…back.

Deadlift form should be a vast improvement. We’ll see…

277

[quote]inkaddict wrote:
Did some crazy cardio circuit/complex stuff last night. Completed in 44 minutes. Followed by 5 minutes of lying facedown on the floor.
[/quote]

Bahahahaha this makes me happy. Welcome to my world :slight_smile:

278

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:
Regarding your question about the rack presses, while they are good they tore my left shoulder up. Try em out for yourself and see what you think, I always used them as a lockout exercise.[/quote]
Sounds good dude. I think I’ll throw them in next week and see what happens. Also, after a deload next week, I think I’ll hit Coan’s up and see how much damage I can do with it.[/quote]

Be prepared to eat a ton and be sore. I dont know if you are used to repping squat, but I was not used to it before this. [/quote]

I’m one of those individuals that likes being sore, as I feel it’s kind of like a bade of honor, ya know? And eat? Shit…I can do that. Did you notice gains in weight when following it as well?

As far as repping out on squats, not so much lately. 5 is a lot lately, so it should be interesting to say the least.[/quote]

5? Shit…just wait till the first week where its 2 x 10. I never thought 355 could feel so heavy.

I assume you mean actual bodyweight gains, first time through I didnt really pay attention, I have put one some pounds recently (law school perma bulk ftw) but some of it had stopped round the midsection so we will see bout that. So the roundabout answer is not that I noticed. I will keep you informed on that.

279

[quote]DixiesFinest wrote:

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:
Regarding your question about the rack presses, while they are good they tore my left shoulder up. Try em out for yourself and see what you think, I always used them as a lockout exercise.[/quote]
Sounds good dude. I think I’ll throw them in next week and see what happens. Also, after a deload next week, I think I’ll hit Coan’s up and see how much damage I can do with it.[/quote]

Be prepared to eat a ton and be sore. I dont know if you are used to repping squat, but I was not used to it before this. [/quote]

I’m one of those individuals that likes being sore, as I feel it’s kind of like a bade of honor, ya know? And eat? Shit…I can do that. Did you notice gains in weight when following it as well?

As far as repping out on squats, not so much lately. 5 is a lot lately, so it should be interesting to say the least.[/quote]

5? Shit…just wait till the first week where its 2 x 10. I never thought 355 could feel so heavy.

I assume you mean actual bodyweight gains, first time through I didnt really pay attention, I have put one some pounds recently (law school perma bulk ftw) but some of it had stopped round the midsection so we will see bout that. So the roundabout answer is not that I noticed. I will keep you informed on that.[/quote]

Law student? RUN AWAY! RUN AWAY while you still can!!! lol

280

So last night was a busy one. I had to finish a project for school, which kept me up occupado until 11, and since I had 4 hours sleep the night before, I knew training wasn’t going to be pretty. But, fuck it, shit needs to get lifted and that’s what I did.

Deadlifts
*Wanted to go heavy again, although I should have done more volume instead I think
*Form was much better from the start: got down, sat back more and ripped the weight up along my shins, slammed the hips forward, etc. The thing I noticed was my upper back rounded like a mofo even at 225, but I’ll get this shit together after a deload week and some rest, methinks.

135x5
185x3
225x3
275x3 *Complete singles, stood up between each rep
315x2
345x1
*Then thought “Fuck it, let’s try and hit 385 again”
385xFAIL
*Got it over my knees, but couldn’t do shit, dumped it. So what do i do next? Get really pissed about it, figure I’ll see what 390 feels like…well, short answer is: It feels heavy. Fuck it. Done.

Rack Pulls from right at the knee, perfect height to rock back onto my heels, and drive my hips through.
295x3
315x3
345x3
365x1

Felt good, lower back was exhausted by this point.

Pendlay rows
165x8
185x5
Done-Low back said “nope”

BB rows
185x5
185x8
The End

This morning, my glutes are so sore, that even sitting in a padded office chair hurts. WIN!

Possibly break out the Prowler tomorrow AM, it’s been FOREVER and I really need to get on that shit again.

Stay tuned…