11.3.10 - squat
This should have been yesterday, but got called in for some work stuff downstate.
squat
95x8w
135x5w
195x3e
225x3e
255x7F new rep record. Last one was pretty ugly though, practically a good morning.
Pause squats (these things HURT! but I kinda like that)
245x1Q
245x2H
275x1H
223x3H
225x2q
135x5M
offset DB curls
30x10m
40x6h
45x2FR
wg pullups
5MW
10F
Towel pullups
5H
3q
seated leg curls
100x15m
130x10m
160x6H
good mornings
40x10e
60x10m
60x8m
60x5M
chins 6M
front squat (really can’t get the hang of these, called it after the bar tweaked my non-attached left collarbone)
135x3e
135x5m
11.4.10 531 cycle 3, week 2
Press
barxalot
95x5w
135x3e
155x3m
175x6f missed my target of 7. crap. Still a rep PR though. 2 months ago, I’d have a hard time doing this once.
95x5m
seated DB press
60x8e
80x6h
80x6m
80x6m
80x5m
mach shrugs (each side)
90x12w
135x10m
180x6m
225x5f
225x4f
DB front raises
20x10m
30x5m
clean and press (done as explosively as possible)
95x8w
95x10m
95x5e
quick easy day. Back is feeling like it’s close to 100%… thinking about some light deadlifts tomorrow or Sat to test the waters.
Nice pressin Devildog.
Hope the back agrees with some DL’s, so you can kick some serious ass!
[quote]inkaddict wrote:
Nice pressin Devildog.
Hope the back agrees with some DL’s, so you can kick some serious ass![/quote]
You and me both!
I gotta beat this Inkaddict guy.
405 is coming soon…
11.7.10 531 cycle 3 week 3 bench
bench
135x10w
135x8w
225x5e
255x3m
285x4f was hoping for 5 or 6…
315x1H
325x0f
315x1f (uneven lockout)
315x1h
315x0f
wg pullups
11F New post injury PR, 1
6h
5f
chinups
7f
4f
5f
BB rows
95x10w
135x10m
135x9m
135x8m
DB bench
100x9h
100x5m
100x5m
DB rows
100x10h
100x8m
100x8h
rope pressdowns
60x10m
85x7q
85x5q
BB curls
50x10m
80x5f
80x4f
80x4F
I’m thinking about doing a proper deload next week since I’m starting to feel a little rundown. Figure it might be good to let everything fully recover and then come back at it like a freight train.
11.8.10 - squat
Squat
95x8w
135x6w
225x5E
245x3m
275x1m (instead of repping this out, I wanted to do some singeles)
315x1 New PR, + 10lbs
315x0F
275x1
275x1
275x1
275x1
stiff leg deadlifts
95x5w
95x10e
145x10m
145x10m
145x9q
145x7q
linear hack press machine
150x8h
150x8h
150x5q
Didn’t do much in the way of volume, but my legs feel thoroughly thrashed.
Hell yeah for squat PR’s man, good job! And you better not beat me to 405 DL, damnit.
[quote]inkaddict wrote:
Hell yeah for squat PR’s man, good job! And you better not beat me to 405 DL, damnit.[/quote]
Thanks!
You got 2 weeks on 405. This week, I’m working DLs in with a deload protocol, and then again for the actual deload next week. After that, if the back is holding up, I’m going for 405. There’s some motivation for ya… 315x9 calculates to a 405 1RM. Chalk up and go for it!
[quote]Racer377 wrote:
There’s some motivation for ya… 315x9 calculates to a 405 1RM. Chalk up and go for it! [/quote]
Holy shit, that is motivational. Thanks Motivator!
11.9.10 grab bag
Bb curls
608w
6010m
905f
904f
903f > 704f
Bb inc situps
2015
3010
3010
3010
30*8q
Inc db curls
257q
2510h
258hr
255m
30*5m
Cg preacher curls
3510e
655m
853h
853h
1051>851>65*2f (helluva way to finish of biceps!)
Ab solo
10alot
10alot
10*alot
back hyperextensions
10e
2510m
2510m
25*10m
Happy Birthday, Shock Troop
Semper Fi
11.10.10 press
press
95x5w
135x5e
165x3m
185x1m
205x1H
215x0f
205x0f
185x1h
185x1h
mach shrugs (each side)
90x10e
180x8h
225x4f
225x5f
225x4f
BB rotators
30x10m
30x10m
30x10m
30x8q
30x10m
DB front raises
20x10e
25x5m
25x5m
25x5m
dips
10
10
+25x6
+26x3
No new PRs today. Definitely feeling like a deload week is in order. I’m a nerd and have this all graphed out. Both Bench and press are flatlining or regressing based on the calculated maxes this last week, so hopefully a light week will fix that.
In other news, I’m up about 5 lbs from when I started this log 2 months ago. Seems like it’s mostly good weight, and I’m getting positive comments about the added size from co-workers and the wife.
Someday I’ll catch you on the pressing…someday soon!
nothing like a little friendly competition!
I will hit 225 before the end of the year.
11.13.10 - Deadllift - “deload protocol gone horribly off-track” aka “CNS beatdown” aka “herniated disc, FUCK YOU!”
deadlift
135x5e
135x5e
185x5e
185x5e that should have been the end of it, but I was feelin’ pretty good. Excited that the back wasn’t in pain…
225x3e
275x1m
315x1m
365x1m now we’re talking…switch up to alt grip here
405x1H new PR, 20lbs fuck yeah! I was a bit intimidated by this weight. I set up and boltered maybe 4x before pulling it. felt awesome.
425x0f
powercleans
135x5m
155x2m
155x2m
More deadlifts!
135x10m
225x1e
315x1m
405x0F lower back started rounding, stopped right there. I’m thinking some more hypers to tighten/strengthen that area are in order.
315x2q
11.14.10 bench deload
This week is going to suck. Lifting this light bores the shit out of me.
Did some direct arm work, hoping to make it feel like I wasn’t just wasting my time. It helped.
I’m not even gonna bother logging sets/reps for this crap.
If nothing else, I’m getting some rest/recover time, and I’ll have so much pent up energy that I should be able to smash some PRs next week.
WTF? You hit a 20lb PR for 405 TOO? God damnit, it IS a race to 495 now, fucker!
But seriously, that’s awesome. Good effin work man.
Yep, It was ugly, but I pulled it.
My upper back is sore as hell today. My shins aren’t in the best condition, either. lol
[photo]30597[/photo]
It’s a commercial gym that’s usually filled with soccer moms and others that would probably pitch a fit about someone taking vids. I need to start going earlier in the day, when its dead there son no one gets their panties in a bunch. I could use some pointers on squat and deadlift form.
When you switch your grip, do you keep your right hand “over” and switch the left? I do, and it makes the left side of the bar move forward ever so slightly, enough to where my right shin gets banged up more than my left…just like that ^^^
And you don’t know that they’ll pitch a fit, until you try it, so eff 'em. You pay your membership dues, right? Is there any sign saying no video cameras?
[quote]inkaddict wrote:
When you switch your grip, do you keep your right hand “over” and switch the left? I do, and it makes the left side of the bar move forward ever so slightly, enough to where my right shin gets banged up more than my left…just like that ^^^
And you don’t know that they’ll pitch a fit, until you try it, so eff 'em. You pay your membership dues, right? Is there any sign saying no video cameras?[/quote]
I usually switch my right to an underhand grip, actually. Maybe I should alternate, so at least my shins will be symmetrically disfigured. 
You make a good point. No signs. I’m gonna bring the camera next week. (no point filming the lameness that is deload week) Hopefully I’ll find a place to put the thing that catches at a good angle. The few times I’ve tried with the Blackberry, it’s been a challenge to do that.
I’m also starting a new job next week that’ll require me to lift alot earlier, so it’ll all work out.