[quote]165StateChamp wrote:
[quote]parsley wrote:
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
. Also, I’m pretty sure I have tonsillitis. I have a very sore throat with pressure in my ears and my neck is swollen. It’s not debilitating but it’s hard to eat food. Ah well, I’ll just have to deal with it.[/quote]
Heavy squats will cure that.
But seriously, nice job on the deadlifts… your pulling seems alot stronger as of late. [/quote]
Might be strep, in which case go to the doc get the meds and u’ll be pretty feeling much better in a couple days. [/quote]
Here’s hoping. It’ll be nice getting back to Smashing Fucking Weights. How have you been? [/quote]
Been pretty good, planning on doing my first meet in may, my lifts have been increasing real nicely, except for deadlift I’m not really sure what’s up with it but i think i just needa get stronger at it. I’m in a bit of a rush now so i’ll pm you details later
Friday, April 15th, 2011
Week 11, Day 4
Squat Day
Squat:
135 X 6
225 X 6
315 X 6
360 X 5 @ 75%
410 X 3 @ 85%
455 X 1 @ 95% - Single wasn’t too fast. Everything from 315 up felt heavy.
1-Legged Leg Press:
4plates X 6
4plates X 6
6plates X 4 - This was weirdly difficult. The seat was very close to the plate.
Hyperextensions:
Green band & 45+BW X 10
Green band & 45+BW X 10
Green band & 45+BW X 10 - So painful.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held on face.
Leg Lifts:
12+BW X 10
12+BW X 10
12+BW X 10
Standing Lat Pulldown Crunches:
60 X 3 X 10
I was in a big hurry so I didn’t get to weigh in. I didn’t have the best sleep last night and I was pretty stressed so I’ll blame my average performance today on that. My estimated max for today was probably 475. I don’t like that at all. I’ll just have to keep trucking though.
Saturday, April 9th, 2011
Week 11, Day 5
Shoulders/Biceps Day
Lying External Rotations:
75 lbs X 3 X 12
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Partial Heavy Lateral Raises:
40’s X 35
40’s X 35
40’s X 35
40’s X 35
BONEZ217 Lateral Raises:
30 X 12
30 X 12
30 X 12
30 X 12
Face Pulls:
100 X 10
100 X 10
110 X 10
110 X 10
Hang and Swings:
25’s X 25
25’s X 25
25’s X 25
25’s X 25
Alternating Dumbbell Curls:
30’s X 10
30’s X 10
35’s X 6
Dumbbell Preacher Curls:
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - 3 second negatives.
Today felt like it was time to change things up. I’ll have to come up with something different soon. Decent day regardless even though I lifted late afternoon instead of late morning.
Monday, April 11th, 2011
Week 10, Day 1
Bench Day
Bench:
45 X 8
135 X 6
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80% - Everything flew up. Form was very tight.
Bench with Two Stops/Band Row Superset:
155 X 5
165 X 5
175 X 5 - Paused on chest and two second pause two inches before sticking point.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
85’s X 10
85’s X 10
85’s X 10
85’s X 10 - Squeezed the contraction.
High to Low Keiser Rows:
40 X 10
40 X 10
40 X 10
40 X 10 - Squeezed the contraction.
EZ Bar Skullcrushers:
28 X 20
48 X 15
58 X 12
68 X 10
73 X 5 - I was so pissed off at only getting 5 on the last set. I will probably reset to 5 lb jumps.
Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was 192.6 lbs. I ate a ton of delicious mint chocolate chip ice cream on Sunday along with some fried chicken so it was to be expected. I’m going to call it an extended window Skipload with excessive fat intake. lol. Two stop benches are right where they need to be. This was a good session overall.
Good work.
[quote]165StateChamp wrote:
Monday, April 11th, 2011
Week 10, Day 1
Bench Day
Bench:
45 X 8
135 X 6
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80% - Everything flew up. Form was very tight.
Bench with Two Stops/Band Row Superset:
155 X 5
165 X 5
175 X 5 - Paused on chest and two second pause two inches before sticking point.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
85’s X 10
85’s X 10
85’s X 10
85’s X 10 - Squeezed the contraction.
High to Low Keiser Rows:
40 X 10
40 X 10
40 X 10
40 X 10 - Squeezed the contraction.
EZ Bar Skullcrushers:
28 X 20
48 X 15
58 X 12
68 X 10
73 X 5 - I was so pissed off at only getting 5 on the last set. I will probably reset to 5 lb jumps.
Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was 192.6 lbs. I ate a ton of delicious mint chocolate chip ice cream on Sunday along with some fried chicken so it was to be expected. I’m going to call it an extended window Skipload with excessive fat intake. lol. Two stop benches are right where they need to be. This was a good session overall. [/quote]
Tuesday, April 12th, 2011
Week 10, Day 2
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
348 X 3 @ 70%
398 X 3 @ 80%
448 X 3 @ 90% - Belted for the top set. The last rep was very tough. I may have had one more rep at best.
Power Clean to Paused Front Squat:
133 X 3
183 X 3
183 X 3
183 X 3 - Phew, these were hard. I need to focus on the squatting more. I was getting my hips through well.
Glute-Ham Raises:
BW X 8
BW X 8
BW X 8
BW X 8 - Hamstring strength is coming back. I’ll try sets of twelve next week and then give bands a shot.
Decline Bench Sit-ups:
60+BW X 12
60+BW X 12
60+BW X 12 - Felt these.
Hanging Knee Raises:
12+BW X 8
12+BW X 8
12+BW X 8 - Decided to take these easy.
Standing Lat Pulldown Crunches:
60 X 3 X 12
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 10
My weight was 191.1 lbs today. I felt pretty good going in and even better coming out with my new PR. It will be tough getting through the next few cycles without resetting but I think I can last until the meet. The bottom of my right lat is a little sore but I didn’t get a chance to stretch out and roll after training today. I’ll work the soreness out tomorrow.
[quote]mrodock wrote:
Good work.
[/quote]
Thanks big dog. Just following the plan some random wrote up for me.
[quote]165StateChamp wrote:
[quote]mrodock wrote:
Good work.
[/quote]
Thanks big dog. Just following the plan some random wrote up for me.
[/quote]
Big dog, too damn funny! You’ve been reduced to following a program written by a random on the internet? Wow, good luck!
Thursday, April 14th, 2011
Week 10, Day 3
Bench Day
Bench:
45 X 8
135 X 6
150+76 lbs of chains X 4
150+76 lbs of chains X 4
150+76 lbs of chains X 4 - This was 85% with the chain weight.
Reverse Grip Bench Press:
150 X 6
160 X 6
170 X 6
180 X 6 - I’m focusing on locking out completely.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
85’s X 10
85’s X 10
85’s X 10
85’s X 10 - Squeezed at the top.
High to Low Keiser Rows:
40 X 10
40 X 10
40 X 10
40 X 10 - Squeezed the contraction.
EZ Bar Skullcrushers:
48 X 20
53 X 15
58 X 12
63 X 10
68 X 7 - Ah! So frustrating!
Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.
Lying External Rotations:
5 lbs X 3 X 12
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 12
Weight was 192.0 lbs. I didn’t get a chance to roll out or stretch postworkout because I had a lot of stuff to get done. This week is very hectic with school stuff. I’m going to adjust my chain set-up. At the top they were an inch off the ground and that wasn’t something I wanted.
[quote]mrodock wrote:
[quote]165StateChamp wrote:
[quote]mrodock wrote:
Good work.
[/quote]
Thanks big dog. Just following the plan some random wrote up for me.
[/quote]
Big dog, too damn funny! You’ve been reduced to following a program written by a random on the internet? Wow, good luck![/quote]
Haha I was joking about you, but really, where’d Jim Wendler and Chad Smith come from? The internet. lol
[quote]165StateChamp wrote:
[quote]mrodock wrote:
[quote]165StateChamp wrote:
[quote]mrodock wrote:
Good work.
[/quote]
Thanks big dog. Just following the plan some random wrote up for me.
[/quote]
Big dog, too damn funny! You’ve been reduced to following a program written by a random on the internet? Wow, good luck![/quote]
Haha I was joking about you, but really, where’d Jim Wendler and Chad Smith come from? The internet. lol[/quote]
Josh Bryant came from the internet as well . . . even Boris Sheiko!
Then again, so did Type2B, dankid, and Diesel Wiesel.
Friday, April 15th, 2011
Week 10, Day 4
Squat Day
Squat:
135 X 6
190 X 5 @ 40%
240 X 5 @ 50%
290 X 5 @ 60% - Experimented with a false grip. It kills my wrists.
1-Legged Leg Press:
6plates X 6
6plates X 6
6plates X 6
6plates X 6 - Easy enough. I need to figure out an optimal seat adjustment.
Hyperextensions:
Green band & 45+BW X 10
Green band & 45+BW X 10
Green band & 45+BW X 10
Decline Bench Sit-ups:
45+BW X 8
45+BW X 8
45+BW X 8 - Plate held on face.
Leg Lifts:
12+BW X 10
12+BW X 10
12+BW X 10
Standing Lat Pulldown Crunches:
60 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 8
My bodyweight was 191.7 lbs. I pulled an all-nighter last night studying for my Biology exam today. I wound up with about three and a half hours of sleep and a crashed diet because I ate candy all night to stay awake. My motivation is so low I can barely force myself out to buy my next meal. It’ll be back by Monday though.
[quote]mrodock wrote:
[quote]165StateChamp wrote:
[quote]mrodock wrote:
[quote]165StateChamp wrote:
[quote]mrodock wrote:
Good work.
[/quote]
Thanks big dog. Just following the plan some random wrote up for me.
[/quote]
Big dog, too damn funny! You’ve been reduced to following a program written by a random on the internet? Wow, good luck![/quote]
Haha I was joking about you, but really, where’d Jim Wendler and Chad Smith come from? The internet. lol[/quote]
Josh Bryant came from the internet as well . . . even Boris Sheiko!
Then again, so did Type2B, dankid, and Diesel Wiesel.[/quote]
Hmmmm sounds like we should avoid internet message boards…
Monday, April 18th, 2011
Week 9, Day 1
Bench Day
Bench:
45 X 8
135 X 6
225 X 2 @ 85%
225 X 2 @ 85%
225 X 2 @ 85%
225 X 2 @ 85%
225 X 2 @ 85% - Very fast. Last set was a little slower but overall good. Felt heavy in my hands though.
Bench with Two Stops/Band Row Superset:
160 X 5
170 X 5
180 X 5 - Paused on chest and two second pause two inches before sticking point.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
90’s X 10
90’s X 10
90’s X 10
90’s X 10 - Squeezed the contraction.
Pendlay Row
133 X 6 - Didn’t really like these. They’ll fatigue my erectors too much anyway.
High to Low Keiser Rows:
45 X 8
45 X 8
45 X 8
45 X 8 - Squeezed the contraction.
EZ Bar Skullcrushers:
48 X 20
53 X 15
58 X 12
63 X 10
68 X 8 - Yes! Got them all.
Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was 193.9 lbs. I ate like crap from Thursday onwards because of my exams. I skipped my Saturday workout because I didn’t feel recovered. That was a mistake because my shoulders felt pretty crappy to start off my session today. Last week’s training was sub-par but I’ll improve.
Tuesday, April 19th, 2011
Week 9, Day 2
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
315 X 5
373 X 5 @ 75%
423 X 3 @ 85%
473 X 1 @ 95% - Last rep was tough. I need to work my speed off the floor. I barely psyche up anymore.
5 Position Clean with Paused Front Squats:
155 X 5
155 X 5+3
155 X 5+3
155 X 5+3 - Last three sets had three squats at the end. Hip, mid thigh, above knee, below knee, floor.
Glute-Ham Raises:
BW X 12
BW X 12
BW X 12
BW X 12 - Bands next week.
Decline Bench Sit-ups:
55+BW X 10
55+BW X 10
55+BW X 10 .
Hanging Knee Raises:
12+BW X 10
12+BW X 10
12+BW X 10
Standing Lat Pulldown Crunches:
60 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 8
My weight was 192.0 lbs today. The single was pretty tough. I have a lot of trouble getting myself pissed off and angry before my reps these days. I think it’s because of how much I’ve heard psychological excitement can affect lifting. I’m clearly overthinking it. Good day but better days are to come.
Thursday, April 21st, 2011
Week 9, Day 3
Bench Day
Bench:
45 X 8
135 X 6
155+76 lbs of chains X 4
155+76 lbs of chains X 4
155+76 lbs of chains X 4
155+76 lbs of chains X 4 - This was 87% with the chain weight.
Reverse Grip Bench Press:
155 X 6
165 X 6
175 X 6
185 X 6 - This bothers my biceps at the bottom.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
90’s X 10
90’s X 10
90’s X 10
90’s X 10 - Squeezed at the top.
High to Low Keiser Rows:
45 X 10
45 X 10
45 X 10
45 X 10 - Squeezed the contraction.
EZ Bar Skullcrushers:
48 X 20
53 X 15
58 X 12
63 X 10
68 X 8 - Got them all! Feels good!
Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.
Lying External Rotations:
5 lbs X 3 X 12
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 12
Weight was 191.3 lbs which is back in the normal zone. My shoulders were feeling a little rough today and I’m glad I’m deloading bench next week. Big squat day tomorrow! I definitely have some work issues to give me some lifting anger =)
The only way that I can get really pissed is when I listen to angry music. Particularly if I find a song that I really like that has a part that just sets me off, I will run it into the ground until I don’t even enjoy it anymore and then I will figure something else out.
I don’t know what kind of music you are into but I have found myself listening to more and more music that I don’t usually like just when lifting, for example the band Bring Me the Horizon. I listen to them almost exclusively when training just because it brings something out of me.
This is my training music:
This is my normal day music:
I do crossover some and will listen to heavier shit in the car sometimes and a little softer stuff while training, but the trends remain the same.
Just something that makes a huge difference for me, thought I would share.
Friday, April 22nd, 2011
Week 9, Day 4
Squat Day
Squat:
135 X 6
225 X 6
320 X 5 @ 65%
370 X 5 @ 75%
415 X 5 @ 85% - The last set was TOUGH. Last rep barely came.
1-Legged Leg Press:
4plates X 6
4plates X 6
4plates X 6
4plates X 6 - This was bothering my knees.
Hyperextensions:
Green band & 45+BW X 12
Green band & 45+BW X 12
Green band & 45+BW X 12
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held on face.
Leg Lifts:
12+BW X 10
12+BW X 10
12+BW X 10
Standing Lat Pulldown Crunches:
60 X 3 X 12
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 10
My bodyweight was 189.2 lbs. The top set on squat was very tough today. I still couldn’t get psyched up. I also got fired from the internship at OU today. I had too many altercations with that graduate assistant and an especially big one yesterday. I made my bed and have to lie in it but I have no regrets other than the fact that I won’t be able to train there anymore. That means no more chains, bands or chalk so I’m going to have to make some adjustments to my training cycle.
[quote]165StateChamp wrote:
My bodyweight was 189.2 lbs. The top set on squat was very tough today. I still couldn’t get psyched up. I also got fired from the internship at OU today. I had too many altercations with that graduate assistant and an especially big one yesterday. I made my bed and have to lie in it but I have no regrets other than the fact that I won’t be able to train there anymore. That means no more chains, bands or chalk so I’m going to have to make some adjustments to my training cycle. [/quote]
If you don’t mind, what happened?
Saturday, April 23rd, 2011
Week 9, Day 5
Shoulders/Biceps Day
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Nautilus Lateral Raise:
65 X 15
80 X 15
95 X 15
110 X 10
125 X 6 - Four partials on the last set.
BONEZ217 Lateral Raises:
30 X 15
30 X 15
40 X 10
40 X 10
Barbell Preacher Curls:
60 X 10
60 X 10
70 X 5
70 X 5 - 3 second negatives. Felt good man!
KPipe Cable Curls:
40 X 10
40 X 10
50 X 10
50 X 10
I dropped rear delt work on this day because I hit them twice during the regular week. Decent day today. Next week is a whole lot of deloading which I’m looking forward too. Only three more weeks of school!
