9/21/10
Pullups 8, 6, 5
V-Grip Cable Row to Low Chest 7x150
Mid. Grip Lat Pulldown 8x140
BB Shrug 6x455
CG EZ-Bar Curl 7x80
Inc. DB Curl 7x30
Back work felt great. Really good contractions. Shrugs were piss poor, need to figure out exactly how to hit my traps. Bicep work felt good.
[quote]mmatt wrote:
9/17/10
Deadlift 3x315, 3x360, 6x405 PR
Ab work
Felt really terrible today, and can’t attribute to anything other than just not a good day. Everything felt heavy, but I did learn something. I can make myself stop being a bitch and man up, but really only for one set. I tried doing some deficit deads after the final set, and it wasn’t happening. Decided to end on a good note.[/quote]
I had the exact same day yesterday, decided to take today off because of it. I was pulling, 365 X 3 felt somewhat heavy, 395 X 2 was a bit tough, so I planned on pulling 415 for 2-3. Got fuggin pumped up, walked up to it, and pulled it for 5. After that I was pretty much spent lol
Great work, keep it up
[quote]ashylarryku wrote:
[quote]mmatt wrote:
9/17/10
Deadlift 3x315, 3x360, 6x405 PR
Ab work
Felt really terrible today, and can’t attribute to anything other than just not a good day. Everything felt heavy, but I did learn something. I can make myself stop being a bitch and man up, but really only for one set. I tried doing some deficit deads after the final set, and it wasn’t happening. Decided to end on a good note.[/quote]
I had the exact same day yesterday, decided to take today off because of it. I was pulling, 365 X 3 felt somewhat heavy, 395 X 2 was a bit tough, so I planned on pulling 415 for 2-3. Got fuggin pumped up, walked up to it, and pulled it for 5. After that I was pretty much spent lol
Great work, keep it up[/quote]
Thanks man. I’m either going to deadlift or squat tomorrow. Not sure which yet, but it’ll definitely be something heavy.
9/22/10
Deadlift 1x470 PR
Machine Hack(wps) 7x125
Leg Press(wps) 9x250
Standing Calf(wps) 7x90
Seated Calf 9x100
The deadlift was ridiculously easy, I felt I had at least another 10 pounds. I will be pulling 500 very soon. The leg work was great, good feel in the muscle. Calf work was fine, nothing special. I was kinda distracted with talking to one of the higher ranked cadets in ROTC, but it’s all good.
9/24/10
Flat DB Bench 6x90
Inc. DB Fly 8x60
Seated Shoulder Press 5x135
Leaning DB Side Lateral 8x25
Rear Delt Machine 9x70
CGBP 5x200
Everything went okay today. Doing more shoulder work is definitely in the future, the side laterals and rear delts felt great. I haven’t done much shoulder work before, so maybe my shoulders will explode. I might go back to doing my shoulder pressing standing, when I do it seated I feel it more in my shoulders than my triceps, but it feels somewhat awkward. Everything progressed slightly as expected. Have FTX this weekend so I probably won’t get much, if any, sleep.
Trust me man, you won’t be disappointed by emphasizing your shoulders. I used to get wrist/elbow pains. I switched to a push/pull/legs split and start EVERY push session with shoulder work, and the pain went away in a few sessions.
Get on that 500 pull! I’m hoping to pull it in November when our strength club puts on a powerlifting meet
Thanks man. Previously, the only shoulder work I had done was pressing, but now I’m throwing in more stuff. The 470 pull from Wednesday was stupid easy, I could have gotten 480. I’ll try to beat you to 500 haha. Speaking of strength clubs, I’m pretty lucky to be at Clemson where we also have a weight club. I forgot where your club trained, but we train in The Dungeon
9/27/10
Back Squat 1x385 PR, 13x225
PL Bench 1x255 PR
DB Curl 4x50, 17x25
Standing Calves 15x90
Good increase on squat and decent on bench. Considering how tiring my weekend was(went to FTX for ROTC), definitely a good session. The 13x225 on squat was definitely not pushed to the limit, I probably could have done 20.
9/28/10
Dec. BB Bench 8x225
Ground Rows 11x275
Seated Calves 12x90
Lat. Pulldown a lot
Tricep Pump Stuff a lot
9/29/10
Deadlift 1x445, 1x480 PR
DB Side Delt 4 sets
Standing Calves 3 sets
DB Rear Delt 3 sets
The 480 was a big pr. Might have been a little bit of hitching, but I’m happy with it. Any critique is welcome and appreciated.
9/30/10
Front Squat worked up to 1x225(vid) PR
Axle Clean and Press worked up to 1x165(vid)
Axle Press 5x105, 5x125, 5x145, 2x165(vid)
DB Curls some
In front squatting, my upper back/abs are definitely the limiting factor, not leg strength. The axle clean is really difficult, I need to learn technique for it. The last set of axle presses was sketchy because I hit the rack. I probably could have done another rep if not for that. My shoulders are dead now.
10/1/10
Flat BB Bench 5x205, 5x215, 5x225
DB Rows 10x80, 10x100
a.Tire Flips a lot
b.Sledgehammer Hits even more
Ab stuff
DB rows were definitely not a max, just didn’t feel like doing any more. Tire flips were tough and awesome as hell. Met a new guy in the weight club who actually likes being awesome.
10/2/10
Standing Calves 18x130
Back Squat 4x335, 20x225
Ridiculous. New weapon. Couldn’t bring intensity after 20er.
10/3/10
Decline BB Bench 5x235
Hang Clean 3x185, 2x195
Arm Circuit 3 rounds
Decent enough. Not sure what I think about hang cleans yet.
10/4/10
BB Row 8x315, 3x365
Beltless Heels Elevated Back Squat 5x275, 4x315
The 315 rows felt great, good everything. The elevated squats are incredible. It feels like such a more natural movement pattern to me. I went hamstrings to calves and the 315x4 was pretty easy. Definitely going to look into getting oly shoes.
10/5/10
Inc. BB Bench Press 3x205, 3x215, 8x185
Standing Calves a lot
Flat DB Bench Press 8x85
Arm Circuit a lot
Haven’t inclined in a while, so it was a pretty foreign movement. Think strength will go up quickly on it. Saw a guy who I kinda used to train with, and he complimented me saying I looked thick as hell. Maybe I’m doing something right.
Solid work man. How is your training set up? Looks like some high frequency stuff. How long has this been going?
[quote]ashylarryku wrote:
Solid work man. How is your training set up? Looks like some high frequency stuff. How long has this been going?[/quote]
It’s pretty instinctive I guess right now. I don’t like calling it instinctive, but it’s basically I do what I can when I can. The only rule is to always be doing something productive. Since I’m doing PT twice a week now, sometimes I just don’t feel up to doing a certain exercise, so I’ll just skip it and do what I can. Plus with the lower volume, higher frequency and pretty constant rotation of exercises, I hit prs pretty much everyday.
It’s been going on basically since PT started forcing me to. I really enjoy it because it allows me to feed my chaotic and sporadic side while still being productive.
10/6/10
Beltless Heels Elevated Back Squat 3x315, 3x335, 1x355
DB Row 10x85, 10x110
Lat Pulldown a lot
Really like those squats. I need to start an oly shoe fund or convince my parents to get em for me. On the rows, my grip is definitely the limiting factor.
10/8/10
CGBP 6x205(vid) PR
Standing Calves enough
Flat DB Bench 7x90 PR
Arm Circuit 3 rounds
Pretty good session. CWST really drained me last night, but it’s done now.