05/06/10 - DL Day
A) Reverse Band Sumo DL
225x10
315x5
405x5
495x3
585x3
675x1 (baseline PR)
B) Shrugs
405x15x3
C) GHR’s
8x3
05/07/10 - Shoulders
A) Seated Shoulder Press
barx12
95x8
135x8
185x3
215x6,6,5
B1) Upright Rows w/EZ Bar
EZ+110x12x3
B2) Side Delt Plate Raise
25’sx12x3
C) Front Delt Plate Raise (with plate holder)
65x20x3
I was hoping for 3 sets of 6 with 215, but I was fried by the last rep. My short term goal is to get up to 3 sets of 8 with 225, and then I’ll start lowering the reps and upping the weight to see where I’m at.
The last few times doing the Upright Rows have felt really good, so I bumped the weight from 90 to 110 and my shoulder still felt good. I’ll stick with this weight for another week or two and go from there.
[quote]Modi wrote:
05/06/10 - DL Day
A) Reverse Band Sumo DL
225x10
315x5
405x5
495x3
585x3
675x1 (baseline PR)
B) Shrugs
405x15x3
C) GHR’s
8x3
[/quote]
Holy crap man! 675?!?! How much do you think the bands take off weight wise? I need to start working harder!
[quote]Alpha wrote:
[quote]Modi wrote:
05/06/10 - DL Day
A) Reverse Band Sumo DL
225x10
315x5
405x5
495x3
585x3
675x1 (baseline PR)
B) Shrugs
405x15x3
C) GHR’s
8x3
[/quote]
Holy crap man! 675?!?! How much do you think the bands take off weight wise? I need to start working harder![/quote]
Don’t get too excited. They took a fair amount of weight off, probably around 200 on the ground and 100 at the top. I don’t usually pull sumo, but threw it in for a change. I pull better conventional, and that is still around 625-630.
05/10/10 - Squat Day
A) Reverse Band Squat
135x10
225x8
315x8
405x5
495x3
545x3
B) 45 Degree Hyper Extensions
125lbsx8x3
C) Lat Pulldowns
100x10
140x6
185x6x3
D) Weighted Situps
45lbsx25x3
Reverse Band Squats felt good today. These were set up to be completely deloaded at the top, and took about 135lbs off the bottom. My glute felt pretty good, but I didn’t want to push it. I’ll stick with this setup next week and increase the weight.
05/11/10 - Bench
A) Bench with 5/8" chains
…225x3
225+3 chainsx5
255+3 chainsx5
275+3 chainsx5
280+3 chainsx5 (PR +5lbs)
225+3 chainsx5
B) Incline Bench
225x3
255x5x3 (PR +5lbs)
C) Rope Pushdown
90x12x4
Bench felt stronger today. I was able to stay tighter on the first 3 reps, and they flew off my chest. I may stick wtih this again next week and go for 285x5 before changing the reps.
Good to set some kind of PR on Incline Bench. I’ll keep plugging away at these.
05/13/10 - DL Accessory Day
A) SLDL from floor
135x8
225x8
315x8
385x8x3
B) Pendlay Rows
245x8x3
C) Shrugs
315x15
405x20x3
SLDL’s felt a little heavy today. This was 20lbs heavier than last time, but I definitely noticed the added weight. I really had to resist the urge to turn this into a regular DL towards the end of each set.
05/15/10 - Shoulders
A) Seated Shoulder Press
barx20
95x8
135x6
185x3
215x6x3
B1) Side Delt Plate Raise
25x12x3
B2) Rear Delt Pullaparts
Monster Minix12x3
B3) Upright Rows
EZ+110x12x3
Shoulder Press felt heavy today, but I got all my reps. I think I’ll stick with this weight and try to increase the reps next week.
I forgot to start my superset with Upright Rows, so I did them as the third movement. These still felt good on my shoulder today. My traps were screaming from the Shrugs and Pendlay Rows on Thursday, and doing side delts first didn’t help, but the weight felt managable, and my form was solid.
05/17/10 - Squat
A) Reverse Band Squat w/Greens
135x8
225x6
315x5
405x5
495x5
545x5
565x1 (glute)
B) Hypers w/db
125lbsx10x3
C) Lat Pulldown
100x10
140x6
185x10x3
D) Rope Crunch
80x12x3
Squats felt good today. My left glute started to flare up on the 4th and 5th reps with 545, and then it really hurt with 565. I have been putting off going back to my ART guy, but I think I need some deep tissue work done to get over whatever this is. Still happy that I did two more reps with 545 today than last week. But whenever I try to give 100%, my left glute flares up and won’t fire properly, and I come up sideways with the weight.
05/18/10 - Bench
A) Bench w/chains
…225x3
225+2 chainsx3
275+2 chainsx3
295+2 chainsx3
305+2 chainsx3
B) Incline Bench
225x3
265x4 (PR +1 rep)
265x4
265x4
C) Rope Pushdown
95x12x3
I dropped down to two chains this week and added a little bar weight. These felt solid today. I’ll shoot for 315 next week.
Inclines are progressing. My old PR was 265x3, and today I got 265x4 for 3 sets, so a definite improvement there.
[quote]Modi wrote:
05/18/10 - Bench
A) Bench w/chains
…225x3
225+2 chainsx3
275+2 chainsx3
295+2 chainsx3
305+2 chainsx3
B) Incline Bench
225x3
265x4 (PR +1 rep)
265x4
265x4
C) Rope Pushdown
95x12x3
I dropped down to two chains this week and added a little bar weight. These felt solid today. I’ll shoot for 315 next week.
Inclines are progressing. My old PR was 265x3, and today I got 265x4 for 3 sets, so a definite improvement there.[/quote]
Congrats on the PR Brother!
Looking strong as usual, keep it up.
Thanks guys…
05/19/10 - DL
A) Reverse Band Conventional DL w/Greens
225x10
315x8
405x5
495x5
585x3
675x1
700x1
B) Pendlay Rows
265x8x3
C) Shrugs
455x15x3
D) Plank w/Chains
bwx60 sec
2 chainsx60secx2
This week is pretty jammed, and the only way to get all my lifts in is to go 4 days in a row. Definitely not ideal, but such is life. Deadlifts felt way harder than I wanted them to, but I Squatted heavy on Monday, so I know this took it’s toll.
Pendlay Rows felt better this week than last, even with an extra 20lbs on there.
I haven’t done a plank in over a year. I decided to try them today, and got bored at a minute, so I wrapped a couple of 5’ sections of 5/8" chain around my waist and did them like that. The only reason I used the chains is because you can use a caribiner and latch them in place and not worry about balancing the weight.
The chains added a total of 35lbs, but they were low on my waist, so it added a lot of difficulty. I’ve seen people put a 25lb plate on their upper back, and always thought it was funny to load the plank right over the arms, since it wouldn’t really add that much difficulty. These were a good challenge today, I really don’t want to do anything longer than a minute, so I will add another chain next week and see how I do. The only reason I used the chains is because you can use a caribiner and latch them in place and not worry about balancing the weight.
Solid work in here man, nice PR on incline!
Are you still keeping up with GPP? I saw some at the beginning of your log. I’ve been wanting to add in some farmers for some “fun” GPP on off days but don’t know how it would interfere with lifting. I guess I could just quit being lazy and try it out lol, but I’d like to know what you think if you don’t mind.
I’ll be following along in here, great stuff!
[quote]ashylarryku wrote:
Solid work in here man, nice PR on incline!
Are you still keeping up with GPP? I saw some at the beginning of your log. I’ve been wanting to add in some farmers for some “fun” GPP on off days but don’t know how it would interfere with lifting. I guess I could just quit being lazy and try it out lol, but I’d like to know what you think if you don’t mind.
I’ll be following along in here, great stuff![/quote]
Thanks for following along. Over the winter I was doing most of my GPP stuff inside. I have a spin bike and a treadmill in my basement and have been doing some interval work. The treadmill is a piece of junk, I can’t run on it without the belt slipping or the motor groaning, so on the spin bike I have been doing 10 sec hard/15 sec recovery or 8 sec hard/12 sec recovery for 10min with a 5 min warmup and 5 min cooldown.
I haven’t had the sled out, purely out of laziness. My neighborhood does not approve of the sled or anything loud, so I have to throw it in my car, drive to a park and pull it there. No excuses, just haven’t really used it lately.
When I was doing Sheiko and Smolov, the workouts themselves were great for conditioning, but now that I’m not doing them, I feel like I could use a little more GPP in my life. I’ll get on that.
05/20/10 - Shoulders
A) Seated Shoulder Press
barx12
95x8
135x6
185x6
225x6,6,4
B1) Upright Row w/EZ Bar
EZ+110x12
EZ+130x12x2
B2) Side Delt Plate Raise
25x12x3
B3) Rear Delt Pullaparts
MMx15x3
C) EZ Curls
+90x8x5
Shoulder press felt solid. This is probably a PR, but I don’t have my records on hand. The 6th rep on the second set was a grinder and I was fried for the third set. I’ll stick with this weight until I can get 3 solid sets of 6.
I have been neglecting my bi’s for the past 6 months or so, and with summer coming up that’s not acceptible. I’ll throw in some curls from now on, when I remember.
05/24/10 - Stuff
A) Arc Trainer x 30 min
5 min L25 I2
5 min L25/50-70 I2-10 30/30
x3
B1) DB Stepups
25lbx10x3
B2) Seated Row
100x10
120x10
140x10
C1) DB Lunge
20x10x3
C2) Blast Strap Rows
10x3
I decided not to Squat today. I didn’t train at home, and therefore didn’t have my belt, knee sleeves, wrist straps or anything else.
I am going to join the trend of higher reps on my Squats and DL’s and try to get my Glute/Hammy healed up. I am starting back with ART this week, as long as it gets approved by my primary care physician. I just feel like my glute shuts down on anything over 80% effort, so I will keep it on the lighter side and just hit some reps on things that are pain free. I will still keep heavy weights for the upper body, just not the lower half.
I have also decided it’s time to add in some conditioning. I did some arc trainer stuff today. I’ll have to see what does/doesn’t bother my injury, but the general plan will be to alternate between arc/eliptical/spin type activity, one day of sprint type stuff, and throw in some sled dragging when I get the chance. I may even toy with the idea of dropping down to the 242 class for my next meet.
05/26/10 - Bench
A) Bench with 5/8" chains
…225x3
225+2 chainsx3
275+2 chainsx3
295+2 chainsx3
315+2 chainsx3 (PR +10lbs)
B) Incline Bench
225x3
265x5 (PR +1 rep)
265x4x2
C) Rope Pushdown
100x10x3 (PR?)
…3 hours later
D) Arc Trainer x 45min
5 min L25 I2
5 min L25/50-70 I2-10 30/30
5 min L25 I2
5 min L25/40-80 I2-10 30/30
5 min L25 I2
5 min L25/50-70 I2-10 30/30
5 min L25 I2
5 min L25/40-80 I2-10 30/30
5 min L25 I2
Bench felt strong today, nice to hit a couple of minor PR’s.
Stop reading here.
Not that anyone cares, but the notation on the Arc Trainer intervals is L=Level (50-70 means increasing from 50,55,60,65,70 and 40-80 is 40,50,60,70,80), I=Incline (I2-10 means increasing from level 2,4,6,8,10), 30/30=work/recovery (in seconds). So in a nutshell the first interval is the easiest in resistance and incline, and they get progressively harder for 5 intervals, followed by 5 minutes of steady state and repeat.
BW - 263.5lbs
05/27/10 - DL Accessory Day
A) Pendlay Rows
135x5
225x5
275x8x3
B1) Shrugs
315x10
455x20x3
B2) Hypers w/DB
BWx10
+125lbsx15x3
C) Chain Plank w/5 foot long 5/8" chains
3 chains (52.5lbs)
x60sec
x45sec
x42sec
I tried to avoid anything that would directly hit my glute/hammy injury. I thought I’d feel the hypers just in my lower back, but I was getting a ton of activation/stretch in the bottom half of my hamstrings. Since this didn’t hurt the top half, I didn’t mind.
Last week was the first week doing planks with the chains wrapped around my waist. I did two chains (35lbs) for 60sec and it wasn’t terrible, so I added another chain today (52.5lbs). I just barely got 60sec with the first set. I was dying on the second set and just couldn’t stick it out past 45 seconds. By the third set everything in my core was lit up and my head felt ready to explode. I finished these about 15 minutes ago, and everytime I breath in through my nose, my ears clog up. I think I may have brain damage.
Moral of the story is I don’t want to be 315lbs and doing a plank.
Did another 45 minutes of intervals on the Arc Trainer last night. I was going to do some treadmill sprints, but I could feel my hammy, so I played it safe.
05/28/10 - Shoulders
A) Seated Shoulder Press
barx12
95x8
136x6
185x6
225x6,5
185x12 (PR +2 reps or +10lbs)
B1) Upright Row w/EZ Bar
EZ+90x6
+110x6
+130x12x3
B2) Side Delt Plate Raise
25’sx12x3
B3) Rear Delt Pullaparts
Monster Mini’sx15x3
C) EZ Curls (wide,narrow,w,n,w)
EZ+90x10x5
My shoulders were still sore from yesterdays pendlay rows and shrugs, and it showed on the seated press. I was hoping for 3 sets of 6 at 225, but only got 5 on the second set. I decided to drop back to 185 and go for a rep PR. This felt like a very solid set.
I’ve done bi’s two weeks in a row now, so I think that officially makes me a bodybuilder.