Took me 14 minutes counting rest. Which seems ridiculously long.
I then proceeded to drink a half a bottles worth of rum with any mixer I could find. While my sisters fiance attempted to persuade anyone within ear shot that his 6 or so beers+ one shot of rum meant he had drank more alcohol than me. He ended up puking and I proceeded to make fun of him the rest of the night.
May 3th
Push 1
Seated OHP
165 X 5 (74.5 kg)
190 X 5 (86 kg)
215 X 5 (97.5 kg) (Rep PR)
200 X 7 +1 (90.5 kg) The 8th rep continues to elude me.
Incline Guillotine Press
205 X 15 - (93 kg) 90 sec rest
205 X 8 - 2 minutes rest, The previous nights debauchery caught up with me
205 X 5
Took some convincing but after my chest quit hurting.
Overhead Extensions
120 X 11 (54 kg)
120 X 8
120 X 6
After my contest season ends (July 25th) Iām going to try the Velocity Diet out. Iāll be tearing down my old house and start building a new one.
Only having to cook one meal a day sounds easy. And a nice little four week challenge after eating like a child for 8 months will do me some good I think.
May 7
Push 2
Bench Press
230 X 5 - (104 kg)
275 X 5 - (124.5 kg)
315 X 4 1/4 - (142.5 kg)
I was supposed to do 305 (138 kg) for my top set, but the 45 was just sitting there basically begging to be lifted. Left arm had it but my right arm gave out, which is odd since I am right handed.
Close Grip Pin Press
280 X 5 (127 kg)
280 X 5
280 X 5
Behind the Neck Press
95 X 20 - (43 kg) 30 sec rest
95 X 15 - Pumped up my shoulders pretty good.
Football Bar Rows
225 X 8 (102 kg)
245 X 8 (111 kg)
245 X 8
205 X 12 (93 kg)
Iāve been spinning my wheels (ha ha) on these for a bit now. Iām going to treat them more like I do my pressing, Iām going to try 8/6/3 + a back off set and see how it goes over the next 4 weeks.
Pull Over Machine
110 X 22 (49.5 kg) - 60 sec rest
110 X 15 - 75 sec rest
110 X 12
Seated Poundstone Curls
Bar X 100
Manged 60 then started having to play mental games to get to 100, I wouldnāt lay it on my lap so I ended up holding it in the front rack position or overhead for ten seconds or so and then doing between 5 - 15 reps at time.
This seemed more difficult than last time when i started by leaning forward. Iām wondering if seated is more difficult than standing.
I think it might seem more difficult because there is no spot in the lift where your bicep isnāt contracting. I canāt get anyone to try it out and let me know which is more difficult. If anyone reading this wants to try it out and let me know their thoughts Iād appreciate it.
Seated is harder than standing on anything, anyway!
I definitely think what youāre doing has to be miserable. We can all relax at the bottom of a curl and let our tendons do the work, and most of us are probably bouncing it off our legs when doing these all-out high rep sets.
In either case, Iām now intrigued. Iāll try this out this afternoon and report back. Iām taking the bar, sitting straight up, and doing 100 curls, correct?
Iām curious if it is more difficult than regular poundstone curls. It is entirely for my ego if Iām being honest. Much like my Preacher curl vs standing curl debate that I have had with friends before.
None of them want to try and curl a bar for 100 two different ways though.
May 11
My sisters boyfriend came over and we played a game.
Drew cards Hearts were push ups, Diamonds - rollouts, Clubs - Pull ups or inverted rows and spades were Squat or OHP with an empty barbell.
Took about 15 minutes to get through the deck. I thought it would be more difficult overall. Pull Ups were harder than I remember, but otherwise I breezed through it.
May 12
Push 1
OHP
175 X 3 (79 kg)
200 X 3 (90.5 kg)
225 X 2+1 (102 kg)
200 X 8!!! Finally. Rep PR weighed in @ 194 (88 kg) yesterday. Took long enough.
Incline Guillotine Press
205 X 15 (93kg) - 90sec rest
205 X 6 - Went way down hill it took most of what I had to get 200 for 8and it showed. -90 sec rest
205 X 6
I did not feel like hoisting a 120# dumbbell over my head so
Dips
BW X 26+10+14 Pretty sure my chest will be sore tomorrow. Took two breaths between āsetsā
Some notes on switching to three days a week. This is my 9th week of training. Usually I feel wore out by now and start looking for excuses to skip exercises, but so far feeling alright. Still a little tired but nothing like it used to be, and I am improving on all my lifts. While using less of my periworkout stuff. Win-win-win in my book.
The only thing I donāt really like is the offset weeks, Iām much more comfortable in a very regimented routine, A carry over from when I was training for the Marines before I broke my back, but there are much worse things in the world than having to look at a schedule to remember what Iām doing on a given day.
May 16
It rained the entire day. No cardio Iāll make it up Monday.
Poured a concrete counter top instead. Other than pouring the phrase upside down, it came out alright. I will be building a house later this year and wanted to see if something like this would be feasible. I only have to live with the phrase being the wrong way for a couple months. Itāl look correct in the mirror at least.
May 19
Pull 2
Football Bar Rows
205 X 6 (93 kg)
230 X 6 (104 kg)
250 X 6 (113 kg)
230 X 8 (104 kg)
Pull Over Machine
120 X 20 (54 kg) 90 sec rest
120 X 12 - 2 minutes rest
120 X 8
These were terrible today, My lats were fried.
Seated Poundstone Curls
Bar X 100
40+14+11+13+12
I donāt know if it was because of the 2000 meter row yesterday or what but I was not up to the challenge today. Only managed 40 unbroken before I had to start taking breaks, 20 less than last time, but I made it without setting the bar down.
Plan is to do one more heavy week, then do a small deload and begin ramping everything up For Americas at the End of July. Thatāll give me 6 weeks of heavy training and one week to rest before the contest.
May 20
Rower 20 minutes - Felt like crap no stroll
May 21
Push 1 - Still Feel like crap, havenāt been able to sleep Iām giving up and turning on my Air conditioner tonight. See if that helps any. If it does then my limits for restful sleep in my house seem to be anything between 42 and 95.
OHP
190 X 5 (86 kg) - started off poorly when I couldnāt find the 2 1/2ās for about 5 minutes. They were under the 25ās. I swear if I ever catch that guy in the actā¦
215 X 3 (97.5 kg)
240 X 0 (108.5 kg)- 5 times I tried it and five times I didnāt lock it out. Almost had it on my First & Third attempts. I was pretty upset with myself.
200 X 8 +1+1. Still pretty angry at myself so pushed through and managed 8 again plus a couple more for good measure. 30 and then 45 seconds between clusters. Video Below.
Incline Guillotine Press- I figured this wasnāt going to go well and changed the plan to get 30 reps no matter how long it took.
205 X 10 (93 kg) - 60 sec rest
205 X 8 - 60 sec rest
205 X 5 - 60 sec rest
205 X 4 - 60 sec rest
205 X 4 - 31 total. Ha! Take that you stupid shoulders/chest
Overhead Extensions
120 X 12 (54 kg)- Rep PR way out of left field. - 60 sec rest
120 X 9 - (2nd Set PR) One good Turn deserves another I suppose - 60 sec rest
120 X 6
I get to repeat the OHP weight on the next cycle, missed two reps this go around.
The stretch marks on my shoulders have been bothering me a lot this week. They keep itching like crazy and randomly popping throughout the day. Feels like an ant is biting me everytime it happens.
My skin breaks out if I look at lotion for too long. But if it keeps up like this I might give it a go. I suppose I could quit eating/lifting and it would stop too, but thatās not going to happen.
