Box Squats with Black bands under foot
135 x 2 x 10
*Beltless 1-7, belted 8-10. Felt like I stayed more upright, which is good. For some reason, while pushing my belly into the belt this time, I actually remembered to keep pushing out throughout the whole movement and it felt great. Imagine that, I think my body is finally remembering all the cues for squatting instead of brain dumping them after I start the descent. Fuckin newbs…
Amidoin em right?
Natural GHRs
BW x 12/10f/8f
*FML I’m so bad at these.
Front squats, knees together, 2count pause at the bottom
Baby weight x 12/12/10
Mini band leg extensions
1 mini x 15/leg
2 minis x 15/leg x 2
Done.
Only took 1 scoop of Jack3d and actually slept like a baby. Sweet. One thing I noticed is it raises my temp so I sweat easier. This is great when working out at home because the gym doesn’t get good circulation anyway, and the fan doesn’t do much, so I’m sweating my ass off! (kinda sarcasm, but I do like sweating as I feel like I’m ‘doing more’ for some reason-whatevs)
Edit: Re-pasted vid, is it working now? It’s public, and it should be working…
I wish i didn’t sweat as much. It’s a colossal pain in the ass to sweat so much. It’s like my body is a spring, when in motion that spring springs to life to spring water from all my effing pores. Yes joking, but not too far from the truth.
Greg, yeah I hear that. It you’re sweating, you’re working. Kinda like a spin-off of the saying “If it ain’t rainin, you ain’t trainin!” Motivational Marine jibberish, right there
Thanks Herc, and LOL @ the leaky spring pores you got
Elmore, yeah you do, they just add so much versatility to anything you can imagine
Incline BB Bench
13510
1557/5
Super pump already setting in…
OHP
95*8/7/6
Weak, I know, but my shoulders were fried from the flyes I think
Lat raise/rear delt raise SS
25#12*3
Almost used the 15s in the last set, but sacked up and rocked them out. I’ve never come close to puking from lateral raises before…until now
Tate press/mini band pressdowns (various grips) SS
30s*20/10/10 with 10 pressdowns right after each set
Trained last night, slept 6 hours, got up and trained again this morning before work (yes, I’m working all fucking weekend…) since I won’t have a shot to later on, AND we’re nomming some pizza from CPK for lunch, so I wanted to “earn” it a little bit.
Training in the morning is hard, and took me a while to get into it.
1 arm BB rows
95x15
105x15
115x10
Band Kayak Rows (Had to get creative, 2 bands looped around the top of the bench post, index fingers touching each other, back until bands got tight + a step back, kneeling.)
Double mini bands x 10 x 3
*The burn I felt in my rear delt/lat tie in region was insane. Seriously, I haven’t done these on a cable setup with a bar, but FAWKING HELL I was hurtin so good!
Preacher Curl Bench Attachment
45x15
70x10
95x3+10 second hold.
Mini band hammer curls (Hands together, curled up to my face)
doubled mini x 15/10/10
*Mad pumpz, brah
Mini Band face pulls
Double bands x 15 x 3
Kneeling ab wheel of death
6/6/6
*I suck so bad at these, I get a crazy low back pump too. NeedToDoThemMore.jpg
That’s it. Shoulder soreness hadn’t set in yet from last night, which helped me push a little more rear delt work in. I’m going to be a sore sum-bitch tomorrow though.
[quote]inkaddict wrote:
Pumpz…am I doing it right, Greg?
LOL[/quote]
Daaaaaang, Look at that peak! are we in the Rockies or something?
[quote]inkaddict wrote:
Band Kayak Rows
*The burn I felt in my rear delt/lat tie in region was insane. Seriously, I haven’t done these on a cable setup with a bar, but FAWKING HELL I was hurtin so good!
[/quote]
Aren’t they awesome? the most savage of pumps/burns.
They’ve got peak but no width (length maybe?). Oh well, you keep training for this meet, and I’ll work on my arm size for the next 2 months and we’ll see if I can come close to 17"s. As for the pumpz, I’m still sore in my rear delt/lat tie in.
In fact, I’m sore everywhere above my waist (abs included).
Yesterday was an off day as far as training goes, I needed a little break. This whole “working every day” is starting to drain me. I feel like I’m on deployment again, where we’d work 12on/12off 7 days a week, but this time I’ve got family/life stuff to mix in and it just isn’t fun anymore. I’ll get a day off on the 28th though I can’t complain though, this overtime is what’s going to score me more gym equipment, so… /rant
Lower body destruction tonight. I’m considering NOT squatting first and going with heavy sumo DLs. Or I’ll just destroy myself in every way possible, until I’m dying on the floor…yeah, that sounds good.
Well, last nights session didn’t go as planned. I wasn’t feeling it, just wanted to sit my tired ass down on the couch, but I did some sumo deads. Only. I was so worn out afterwards I just ended it. I’ll try to get something in tonight to finish what I started
Sumo DLs
135x5
225x5
275x3 (More like 3 singles)
315x3
345x1
385x1 +20#PR (Haven’t gone heavy in 4 months, but I’m making the switch to sumo for a while now)
415x0 (395 on the bar, and a couple of 15# db’s taped to it. Got it to my knees and failed hard. I’ve never pulled so hard on a DL I don’t think. Oh well)
395x0 (Not after that 415 attempt. Didn’t leave the floor.)
[quote]gregron wrote:
Nice sumo PR. Do you think that sumo’s will be your new go to DL?[/quote]
Thanks dude. I don’t know. I want to focus on pulling sumo for a while (as a ME move) and see how they progress. If they come up to, and exceed, my conventional pull…I’ll keep them as my go to lift. If I work them and they taper off while my conventional soars, I’ll go conv. I think I’m built for either one really, as I don’t have long arms or short arms, and my torso is pretty normal too (other than all the fat on it, haha) so I’m just going to work them both.
[quote]elmore18 wrote:
I bet if you had went to 405 instead of 415 you would have got it, bu tno worries you will get that easy next time.[/quote]
Yeah, I knew I should have not goe from a 40# jump to a 30# jump, when the 385 was a PR. I was getting greedy and wanted to see what I could do with it. Live and learn.
Good thing though, about this crappy ass bar I have (that isn’t 45#s and has 2 5’s and 2 2.5’s on it to MAKE it a bit over 45) is that it bends easily, so it’s going to become my “deadlift” bar when I get a replacement soon. I’m going to bend it in half one day. MARK MY WORDS!
This log’s about to die, after 4 months of being open (damn threadkillers!) and I want to mention the goals I’ve set for myself and see where I’m at.
By 12/31/11:
Squat 350 / Last 1RM I did was a 310 but it was a bit high. I’ll try to test this tonight.
Bench 315 / Fuck, I don’t even know where I’m at now, as it seems like I’m never going past 250-260. Will test next ME Upper day.
Dead 495 / 435 last meet, but I know I have more than that in me. Honestly, I think I could hit a 450. (See…this is what’s going to hold me back from pushing sumo’s, because I’m stronger right now with conventional! Ugh, fucking head games.)
So squat +40lbs and dead +50ish in 4 months? Shit. I need to get a cage and more weights in my house, fucking pronto. This weekend (after getting paid Friday) I’ll try to rip the carpet out and get the floor/platform done and shop around, next week I can hopefully get more gear in there and be blasting PR’s LIKE A BOSS!
Bench, I’m just going to tell my wife she HAS to work with me on bench days, to spot and push me. I need to bring this up. It’s sad. Damnit.
And I might do another meet at the end of October. I need to set goals that I want to hit before competing though. I’m not going to go in and NOT break 1000. Hell, if I do that meet, I want 1050+.
I can’t complain though, this overtime is what’s going to score me more gym equipment, so… /rant