Tuesday, Jan 19
Oly squats:
Bar X 10 X 5
Good Mornings:
Bar X 8 X 5
Stretching.
Yesterday I did Oly (oly shoes, close stance, high bar) squats ups to 275 for triples and it felt a little heavier than i remember 275 feeling. quads are real sore, hence the active recovery today.
Trainin’s lookin good, bearshark. Keep up the good work.
[quote]BlackLabel wrote:
Trainin’s lookin good, bearshark. Keep up the good work.[/quote]
Thanks man! I’m shooting for some PRs soon… been too long.
Wednesday, Jan 20
Bench:
Bar X 8 X 2
135 X 5
185 X 3
205 X 1
225 X 3 X 3 fast!
DB Bench:
60 X 5
80 X 3
90 X 5 X 3
DB Fat Curls:
25 X 6 X 5
My wife was deadlifting 225 X 3 for 5 sets today at about 155 bodyweight. My gym going is making her a meathead.
Having said that, my bench feels a lot better. today i felt like i was hitting a good grove fairly consistently. ESR!
Thursday, Jan 21
Deadlifts:
135 X 5
135 X 3
225 X 4
315 X 3
365 X 2
405 X 3
425 X 2
435 X 3
455 X 2
Lying Leg Curls:
90 X 10 X 5
Box Squats:
135 X 8 X 5
Felt really good today, goal was to get 10 fast lifts in at 405 or more. didn’t think that I would go as high as 455 but got a pretty smooth double on it.
Monday, Jan 25
“DE” Bench:
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3
205 X 3
215 X 3 (slower)
DB Row:
40 X 5
90 X 5
125 X 8 X 4
Smith JM Press:
140 + bar X 5 X 4
Seated Cable Row:
90 X 10 X 3
Tricep Rope Pushdown:
40 X 15 X 3
Happy fun time. might be tweaking my routine soon.
Tuesday, Jan 26
Squats:
Bar X 8
135 X 5
225 X 4
275 X 3
315 X 2
365 X 1
405 X 1 (easy)
425 X miss
Manta Ray High Bar Oly Squats:
135 X 10 X 5
Cleans:
135 X 5 X 3
As opposed as I am to public displays of emotion, I have a couple of things to say about the heavy single miss: SHIT! FUCK! SHIT! ASS! FUCK!
It was completely a mental screw up in hindsight. the bar felt real heavy coming off and then I just got squished at the bottom where I spent too long wondering if i had hit depth. I NEVER have a problem knowing that I hit depth and usually have a couple inches to spare even in meets, so I am sure this was a mental self-fuck.
anyway, eat sleep recover, do some yoga tomorrow.
Saturday, Jan 30
I am watching the Raw Unity meet live on Ustream.
Sunday, Jan 31
DE Fat Bench:
Bar X 6
Bar X 5
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3
205 X 3
DB Row:
45 X 5
90 X 3
130 X 3 X 5
Seated Cable Row:
120 X 10 X 4
Close Grip Floor Smith Press:
between 100-200, triples, dead stop
Tricep Pushdowns:
50 X 15 X 2
Easy day. Felt real good throughout.
Here’s some videos from last week’s deadlift session.
Heavy double touch and go
Triple touch and go
Monday, Feb 1
Squats:
Bar X 7
135 X 5
225 X 3
315 X 3 X 5
Good Mornings:
185 X 5 X 5
Single Leg-Press:
90 X 5 X 5
Leg Extensions:
165 X 10 X 3
Calf stuff and some half-assed cable ab crunches.
Can’t believe it’s already February.
Tuesday, Feb 2
HS WIde Chest 45/side X 12 X 4 sets
HS Pulldown 45/side X 12 X 4 sets
Squats 95 X 3 X 10
Leg Press 180 X 25 X 2
Crunches: 2 min
Recovery day.
Thursday, Feb 4
Bench:
Bar X 8
95 X 5
135 X 3
165 X 3
185 X 2
205 X 2
225 X 3 X 2
BB Row:
135 X 10 X 5
DB Flye:
35 X 8 X 5
Pullups:
BW X 8 X 3
Seated DB Military Press:
35 X 10 X 4
So i didn’t feel too good on the benches and stopped at 2 sets. It is frustrating.
Hello, all.
As you may know I’ve hit a bit of a plateau, and am feeling some mild tendonitis in my right elbow. I am going to take a couple of months off powerlifting training and do the I bodybuilder program. That’s right, I’m too lazy to capitalize the word bodybuilder.
Am really looking forward to the decreased CNS strain and all that good stuff, but, I will be back on this log on and off for the next couple of months with some videos and on a permanent basis after that. 5/3/1, ME, DE- that’s my happy place.
Peace.
[quote]bearshark wrote:
Hello, all.
As you may know I’ve hit a bit of a plateau, and am feeling some mild tendonitis in my right elbow. I am going to take a couple of months off powerlifting training and do the I bodybuilder program. That’s right, I’m too lazy to capitalize the word bodybuilder.
Am really looking forward to the decreased CNS strain and all that good stuff, but, I will be back on this log on and off for the next couple of months with some videos and on a permanent basis after that. 5/3/1, ME, DE- that’s my happy place.
Peace.[/quote]
Have fun with it man, but don’t be surprised if it is every bit as tough as powerlifting training.
[quote]mrodock wrote:
Have fun with it man, but don’t be surprised if it is every bit as tough as powerlifting training.
[/quote]
Hey matt,
It’s not easy! But it really is a lot easier on the joints and i feel my elbow getting better. I’ve put on a couple of pounds! we shall see.
Monday, March 1
Just got back in from a short float, did some flying and all that good stuff out at sea.
I’ve just started the “back” phase of the I,BODYBUILDER program and am really enjoying it so far. it’s more like powerlifting than any BB program, and i really like how the program is designed. I’ll let it run its course before commenting on its efficacy.
Felt good to do some deadlifts today though, working up to just 385 X 3 for speed.
Cool man, was wondering how things were going. I’m sure when you get through the program you’ll have some big results. Don’t you slack in the kitchen! Remember, you are a powerlifter, not a bodybuilder, eat anything that is semi-edible!
Sunday, Mar 15
Finished the “Back” phase of the IBB program. It felt really good to do this phase, i really got into the training and felt things i’ve never felt before. Cool.
I am much more looking forward to legs, though. I am really excited to squat- have not done that in waaaaay too long. mmmm squats.
Mrodock- Bro, i’m eating food same as always! lots of calories, lots of protein. nom nom nom. i think i’ve put a couple of pounds on… i might have to think of myself as a 181 soon. Maybe!
Sunday, April 4
Finished with the “Leg” phase of I,BODYBUILDER, and i had fun with it! it was cardio-paced, i felt good and fast, and I used weights that I would scoff at for ME work, but this entire this was DE, so all good. Now, on to chest. I am moving to Singapore on Wednesday though, so that’s likely to throw off my training and eating timing a little. thank goodness for protein sample packets at the Olympia show- they’ll save me during that 26 hour plane ride.