Never Strong Enough.............

Training Training Logs
41

Arm training:It was kinda fun in a sadistic sort of way. I had a headache when i started and i presently do not. You can see me wincing in the video from the headache.

Apex pin presses(or whatever they’re called):13520,13515,22510(+7rep pr),2751(pr),135*15(more controlled on eccentric)

Barbell curls:6515,9512,(1356 drop1155 drop95*8vid)

Superset of overhead french press:7520,7520,9515,1456,75*15

And db curls:3015,3015,4010,606,30*15

Superset of hs preacher curls:4520,4520,7012,8010

And close grip pushdowns:415,715,1010,126

done, i had a great pump and a sense of peaceful serenity and accomplishment.

42

I know, and i don’t care. I curl in the squat rack

43

Well no training today because i am going to be busy with classes every couple of hours. I will be back in the gym tomorrow with deads and back. After this week i will probably train on mondays despite that, but for today i need to get my books, run a couple of errands and get things in order so to speak.

I ordered myself some strong bands and some average bands, so i am excited to try them out and see how they fit in my training and try some new things out. I am also looking forward to see how much they actually help. Finally ordered myself a foam roaller for myself instead of relying on the gym for one as well.

Who knows i just might become a gear whore. I like the aspect of being able to do more and be stronger and safer with good equipment. Now that i think about it, i forgot to look for some good knee wraps. I suppose i will wait until the next sale and go from there.

44

Back training:

Deads:1355,1355,2255,3155,4055,4555

Barbell rows:13520,22510,22510,22510(last two sets were underhanded)

Hs pulldowns:1pps20,2pps15,3pps15,4pps6,4(Rest pause)

Pullovers:5015,5015,50*15 Done for feel and stretch.

Done

45

Chest training:

Bench:13510,13510,2253,2753,2952F$#@^@^$, Negatives 3453, 135*15 for speed

Incline DB press:7010,7010,110*9

Cable crossovers (M)mid and (HL)high to low:4015(HL),4015(M),5015(M),5015(HL),608(M),6012(HL) Each same weight set was a compound set.

Done

46

Leg training: Squat form has sucked lately so today was fix squat form day.

Squats:13510,13510,2253,3151,3151,3151,3151,3151,

Squat walkouts:5851,4951,405*1 My chest caves pretty good on the heavier sets. It stayed up and out decently on 405 though.

Squats:4051,3151,2251,1355

Calf presses in leg press:20020,40020,60020,60015

Done, i think i got my form back on the squats. I’ll try to get a video of it next week.

47

Shoulder training:

Seated db press:7010,8010,959,1102(had a hell of a time balancing these and they were technically negatives, had assistance)

Db laterals:2512,3012 drop2512 drop2015

Single arm db rear laterals(think similar to dove’s rear delt movement):3015,5012,7012,906,30*10
I kinda liked these, so i think i might give these a go next week as well with emphasis on form and focus on the rear delts.

Db shrugs:9012,12012,12012,12012(30 sec rest, never took my hands off the dumbells on the last 3 sets)

Farmers walks 70 for one lap stopped once.

done

48

Arm training:

Apex presses:13510,13510,2253(this was a stuggle today, don’t know if it was the different setup or that my shoulders are beat up),13515

Barbell curls:6515,9510,1358 drop958

Superset of overhead db extension:7020,9015,12015,7015

And db curls:2520,3015,605,3015

Superset of Cable pushdowns:10020,14515,20510,2206

And Db preacher curls:2515,3012,406,406(last set with some assistance on the last couple of reps)

Rope extensions:7030 and crossbody hammer curls:3020,10 Rest pause but didn’t set the dumbells down.

Done.

49

[quote]Heracles_rocks wrote:

[quote]mom-in-MD wrote:
Are you studying to be a PE teacher? [/quote]

Yes absolutely. I am also considering special education as a minor. [/quote]

I didn’t know this! I’ve been thinking about writing a curriculum to teach the nature of science through physical education. You know, to connect the two fields through the idea of inquiry. Once I get started we should talk.

50

Pch, that sounds pretty interesting. I am actually just getting started in the developement of lesson plans, unit blocks, curriculums and etc. It is always a good idea to integrate or infuse other subjects with each other. That can help with the variety of learning styles that students have and so on.

51

Reverse band deadlift training: about120-130lbs off the ground

Reverse band deads: 1355,2253,3151,4051,4951,5851(vid),6350(vid),6350,5851,4054

Wow that was fun. It was really interesting how the weight flew off the ground and i would hit a huge dead spot at about knee height. I need to work on not letting the hips rise too fast and lockout strength from the tibial tuberosity on up.

Note if you watch the videos, play it on mute. I let out a godzilla like screech, hehe whoops. I think i got the setup right, if anyone has any suggestions, please feel free to comment.

52

585 with a view of the setup

53

635 fail

54

I have GOT to start doing the reverse band deads, they look awesome.

Kick ass 585 man, really solid.

55

Thanks ink, i highly suggest that you do. It’s fun and of course i’m sure you know it’s a great way to overload the deadlift and fight through the sticking points

56

[quote]Heracles_rocks wrote:
Thanks ink, i highly suggest that you do. It’s fun and of course i’m sure you know it’s a great way to overload the deadlift and fight through the sticking points [/quote]
Definitely. I’ll bring my Strong bands from EFS to the gym next DL day, and try them out.

57

Bench training:I’m guessing around 60-80 off at lockout and 100ish at chest.

Reverse band bench:13510,22510,31510,3653,405*1

Floor press:13510,13510,225*8 I’ve never done these before.

Incline db press:6510,7510,85*10 Easy peasy.

Cable crunches:1020,1220,15*20(with a few twists thrown in there)

Supra, infra, supscap, and teres minor work(rotator cuff)* couple sets and band pullaparts

Done, again it was pretty neat what the bands can do. I need to tweak the setup somehow, it took too much off at the top. Not sure how i will accomplish this though. I will probably just use the mini bands when i get them for this and squats due to the unfortunate limitations my setup presents. Probably more regular band work rather than reverse band work.

I am going to lean towards predominately powerlifting for a little while and see if i can get some decent progress going. I will probably do either 531 or try out or model my setup after the westside template.

Any tips on the bench setup would be appreciated.

58

365 for 3

59

405 for 1

60

Squat day: very little tension at the top, about 100 or so at the bottom give or take.

Squats:1355,2255,3153,4051,4951(vid),5452(vid),4952,4053,315*3

Single db pushpress:653,753,853,1050,1(failed with left and got it with my right)

Done, i was pissed that i didn’t reach parallel on the videoed squats, then i back down and really focused on hitting parallel. After looking at the videos on the computer they looked alot closer than when i viewed them directly after the attempt.

Need to work on staying upright throughout, need to work on glute strength and overall hip flexibility.