3.16.11 Bench realization 10 wave
Actually ate some carbs today, so I felt pretty strong. Pasta for lunch.
Bench
barxsome
145x5
185x3
215x15 PR of some sort Never went for reps above 10, so that’s something.
New working max for 8s wave 310.
Felt like pushing some bigger weight, so i did. Don’t judge me. All done with no arch.
225x2e
275x1e
295x1m
305x1h
Not too shabby.
low cable row
100x10w
140x10w
180x8m
220x5h, 5h, 5h
BB rows
135x10m
185x5h, 5h
inc DB bench
100x8f pretty sure that’s a PR for me too. Pretty damn pleased with that, at this stage of the workout.
100x5f
100x4h
butterfly grip (cgpi) lat pull down
120x10e
160x10m
200x5h
skullcrushers
105x5
125x3m
125x5h
Felt good today. My training ADD is starting to kick in and I have a temptation to go back to 531 or westside. Gotta fight that and finish this out.
Morning fasted cardio starts tomorrow, and with it, my assault on 200lbs.
3.17.11
33 min of fasted cardio in the form of embarrassingly slow jogging at 0dark30 this morning
AM bodyweight 222lbs.
This evening: deadlifts and a training ADD relapse.
225x10w
315x3e
405x1e
405x5 New PR, 2 reps Switched to alt grip for these. Felt good, had 1, maybe 2 left in the tank.
455x1m This went up surprisingly smooth.
475x0f Got it up to just below the knees, then the hips shot up, lost upper back tension and that was it. poop.
315x12 Rep PR, but only because I’ve never tried DLing more than 10.
alt db curls
25x10
40x3fr
40x4fr
DB rows
120x5
3.19 today’s work
AM BW 221 lbs
OHP
barxlot
95x5e
115x3e
135x1e
140x14 PR, but only because I’ve never gone for more than 10. PUMP-o-rific.
New TJM working max = 205. LWI.
1551 m
1851m
WG pull up w/ pause
7f
Chins
8f
Db front raise
1510e
255e
355h
355h
Bb shrugs
22510e
3154 grip
3153f
22510m
Overhead bb tri ext
4010e
6010e
8010m
1005h
Bb curls
6010m
805h
100*3f
Next week is supposed to be a deload… but don’t really feel like I need it. OTOH, it would be a good opportunity to cut some weight with a ED fasted cardio and kill abs/calves/direct arm work while resting everything else. Thoughts?
3.21.11
'nother 33 minutes fasted cardio.
3.23.11
40 in fasted cardio in the AM
AM BW 220.6
Squat TJM 8s accumulation
Had to be a quick day. Stayed late at work finishing an appellate brief, and had to bail early to get to work on some contract stuff (which I’ll get to after this) I was looking over my log earlier and noticed I haven’t set a 1RM PR in months on squat, bench, or OHP, so it was time to change that.
225x3e
245x2e
275x1e
315x1m
335x0x2 Motherfucking fuckshit. I’m not leaving this motherfucker until I get a goddamn motherfucking PR.
325x1h. 1RM PR plus 10lbs LWI.
Now, on to TJM leg annihilation.
205x8, 8, 8, 8, 10.
Tried putting the bar a little lower on my back that last set. Seemed awkward setting up, but felt stable and strong as I started reppin out. Might have to explore that a little more.
I need to find a squat seminar or something. I’m pretty sure my form is terrible, and I think learning how to squat properly would be huge in terms of adding some lbs. In any case, I’m going to bring the camera next squat session and get some video so I can see what I’m doing a bit better.
Yeah a video would help. Why are you doing singles before the TJM sets again? lol
[quote]trav123456 wrote:
Yeah a video would help. Why are you doing singles before the TJM sets again? lol[/quote]
Yeah, I know, not supposed to. I just felt like testing myself a bit, to see if I’ve made any progress in the last few months.
Vids to follow next week. Maybe y’all can help me figure out what I’m doing wrong.
Bravo on he squat PR, Devildog. I can’t wait to be squatting over 300…and then 400…and 500… you get the idea
LWI
[quote]inkaddict wrote:
Bravo on he squat PR, Devildog. I can’t wait to be squatting over 300…and then 400…and 500… you get the idea
LWI
[/quote]
Thanks bro.
I definitely get the idea, because I’ve got the same one!
500lb squat 400lb bench and a 650lb DL. ELITE! Maybe in a decade or 2. lol.
heh. Started looking for meets in my area. Found a Bench/DL meet next month here in Indy. Turns out the promoter is an attorney I clerked for back in Law school. I had no idea he did this stuff on the side. Small world.
Decade or two, yeah that sounds about right for me!
A push/pull meet you say?
DO IT!
If it wasn’t only 15 days away, I’d be on it like a fat kid on a cupcake.
Still, it is tempting…
[quote]Racer377 wrote:
If it wasn’t only 15 days away, I’d be on it like a fat kid on a cupcake.
Still, it is tempting…[/quote]
Who cares? Do it dude, come on!
2 weeks, you could get in 2 heavy sessions (1 up to doubles and 1 up to singles) and then have plenty of rest/deload time to do pretty good for a push/pull first meet! Squat day becomes accessory work day and OHP day becomes another bench accessory day.
DO IT!
If you don’t, you’re not allowed to LWI anymore.
Ever.
But seriously, what’s the worst that could happen? You won’t bomb out, benching is easy (unrack and wait until they say START, lower it and stop until you hear PRESS, lock that shit out (evenly) and wait for the rack command…rack it. Done. Repeat 2x, then go pull 3 DL’s, heavier than mine so I can be jelly, and you’re done!
I’m gonna need a singlet. Where’d you get yours?
[quote]Racer377 wrote:
I’m gonna need a singlet. Where’d you get yours?[/quote]
That’s the spirit!
Got mine from inzernet.com, without the logo because it was a few bucks cheaper ($29.95 I think), and more sexy…obviously. Got it within a few days.
Other than that, grab your chucks, and your belt, and you’re ready to rock!
And in regards to your other thread about being ready…you’re there man, just get your cherry popped.
[quote]inkaddict wrote:
[quote]Racer377 wrote:
I’m gonna need a singlet. Where’d you get yours?[/quote]
That’s the spirit!
Got mine from inzernet.com, without the logo because it was a few bucks cheaper ($29.95 I think), and more sexy…obviously. Got it within a few days.
Other than that, grab your chucks, and your belt, and you’re ready to rock!
And in regards to your other thread about being ready…you’re there man, just get your cherry popped.[/quote]
Belt? I don’t need no steenkin’ belt!
Reading the rules, it looks like I’ll need some new drawers. boxer briefs are a no-go. WTF.
Fuck it, I’m gonna go smash some heavy weights. TJM is officially on hold.
ETA: Singlet is on the way. Thanks, Ink.
[quote]Racer377 wrote:
[quote]inkaddict wrote:
[quote]Racer377 wrote:
I’m gonna need a singlet. Where’d you get yours?[/quote]
That’s the spirit!
Got mine from inzernet.com, without the logo because it was a few bucks cheaper ($29.95 I think), and more sexy…obviously. Got it within a few days.
Other than that, grab your chucks, and your belt, and you’re ready to rock!
And in regards to your other thread about being ready…you’re there man, just get your cherry popped.[/quote]
Belt? I don’t need no steenkin’ belt!
Reading the rules, it looks like I’ll need some new drawers. boxer briefs are a no-go. WTF.
Fuck it, I’m gonna go smash some heavy weights. TJM is officially on hold.
ETA: Singlet is on the way. Thanks, Ink. [/quote]
Haha, I had to buy a 3pack of stupid tighty whitey’s, and I’m only wearing them once!
That’s probably the dumbest rule out there.
What fed is hosting the meet?
USPA is sanctioning it.
maybe boxer brief have the same outline as squat briefs under a singlet? I would guess it’s to streamline things and make it easy on the judges; just ban anything that looks like squat briefs.
Todays work
3.24.11
Bench
135x5
225x3
245x3
275x2
295x1h
Pause Bench
275x1m
275x1m (used more arch here)
295x0f
275x1h (back to flattish)
decline pause bench
225x2e
275x1m
295x1* ass came up the tiniest bit.
WG pullups
9f, 5h, 5h
DB rows
80x6e
120x7f
120x5h
120x3h
120x3h
Lessons learned:
- Lifting heavy shit is fun.
- Arching doesn’t seem to help me much.
- I own 275. Thinking this might be my opener?
If you feel like you own 275, and could hit it all day any day, go for it. What is your current max?
LWI
[quote]inkaddict wrote:
If you feel like you own 275, and could hit it all day any day, go for it. What is your current max?
LWI[/quote]
Yeah, I think I can hit 275 paused any day.
Did 305 last week, touch n’ go. Probably could have done 315 if I were fresh. Then again, even 305 wasn’t going to happen today. Soooooo somewhere between 300-315 touch n go. I did 315 w/ a pause once, but that was months ago. I’d love to hit it again.
Todays work
3.26.11
deadlift
135x10
225x5
315x3
405x1 the right hamstring I kinda sorta tweaked while running on Monday started to flare up here.
switch to alt grip
425x1 hammy got a little tighter
445x1 hammy was real tight
thought about going for 465 (10lb PR) but had visions of torn hamstring, so I opted not to.
BBshrugs
225x10
275x5
275x5
315x3 grip
315x2 grip
WG pullups
6, 4
chins
6, 4
This’ll probably be my last heavy day for DLs between now and the meet. I’m planning on killing tris, since they recover fast, and doing a bunch of DE band and form work.
Took a little video. as always, comments and tips invited!!