Had a PT test on Wednesday so no Monday training.
Bench/Deadlift from Wednesday 09/07
Rosetta Stoned by Tool - YouTube
Back Pain: 1/10
Soreness: 2/10
Bench: 5x160, 4x170, 3x180, 2x190, 1x205
Close Grip: 5x140, 4x150, 3x160, 2x170, 1x180
Easy with no liftoffs but I was still a little tanked from the PT test.
Deadlift: 4x4x295, 335x2, 375x2, 295x3 then skip
Rack Barbell Row: 5x135, 4x155, 3x175, 2x185
Glute Circuit
Fast weights but was very tired and didn’t have anything left for the last rep out.
Bench/Squat from Friday 09/16
Little Wing (cover) by Stevie Ray Vaughan - YouTube
Back Pain: 0/10
Soreness: 3/10
Bench: 5x170, 4x180, 3x190, 2x205, 1x215, 4x6x115
Close Grip: 5x150, 4x160, 3x170, 2x180, 1x190, 4x6x100
Kroc Row: 90x15
Nice to be getting to handle some heavyish stuff again.
Squat: 265x10
Glute Circuit
High Bar remains prettier than Low Bar but not by an awesome amount.
Got inked for the first time yesterday too, decided to forgoe the text and preserve the symbolism of the snake. Check out the profile for the full picture.
Didn’t hurt nearly as bad as I was expecting and even now it’s just a little sore. I’ll be going to Florida for Fall Break on Wednesday so it makes me sad that I won’t be able to spend much time on the beach but as long as the weather is nicer than here I’m fine with it haha.
Front Squat from Monday 09/12
Down with the Sun by Insomnium - YouTube
Deload this week.
Back Pain: 1/10
Soreness: 1/10
Front Squat: 225, 235, 245x5
Glute Circuit
Rack Barbell Row: 3x5x155
Upper Back
Not going to be a whole bunch of updates this week unfortunately, I spent all of Wednesday getting to Florida and I’m going to do the same heading back on Sunday. Might be able to get in some training at my cousin’s CF gym or another on the island but it’s not a sure thing.
92, not a cloud in the sky with 80% humidity and it just started snowing back in Ithaca- ha!
Front Squat from Monday 09/12
Down with the Sun by Insomnium - YouTube
Deload this week.
Back Pain: 1/10
Soreness: 1/10
Front Squat: 225, 235, 245x5
Glute Circuit
Rack Barbell Row: 3x5x155
Upper Back
Not going to be a whole bunch of updates this week unfortunately, I spent all of Wednesday getting to Florida and I’m going to do the same heading back on Sunday. Might be able to get in some training at my cousin’s CF gym or another on the island but it’s not a sure thing.
92, not a cloud in the sky with 80% humidity and it just started snowing back in Ithaca- ha! Not being able to go into the pool or ocean is torture though.
Bench/Front Squat from Monday 09/20
Frozen Angel by Norther Norther - Frozen Angel - YouTube
Back Pain: 2/10
Soreness: 0/10
Florida was great, 92 and not a cloud in the sky for all but the last day. It didn’t even get that hot in my part of NY all summer. Didn’t get any training in though unfortunately (found a very nice gym on the island with all Cybex, no barbells and a Smith Machine- kind of took the motivation away) so I’m a little jacked up from too much airplane sitting, a sand dune collapsing on me and no training lol.
Bench: 5x180, 4x190, 3x205, 2x215, 1x225
Close Grip: 5x160, 4x170, 3x180, 2x190, 1x200
Front Squat: 3x5x185 (deloadish)
Seated Row: 5x10
Got all my bench reps but they were all pretty slow and uninspired, vacation didn’t treat me very well apparently. Right shoulder didn’t like the last 225 and was extra sore for a couple of days.
[quote]IronAbrams wrote:
Got inked for the first time yesterday too, decided to forgoe the text and preserve the symbolism of the snake. Check out the profile for the full picture.
Didn’t hurt nearly as bad as I was expecting and even now it’s just a little sore. I’ll be going to Florida for Fall Break on Wednesday so it makes me sad that I won’t be able to spend much time on the beach but as long as the weather is nicer than here I’m fine with it haha.[/quote]
What Ben Franklin should’ve written underneath: Join or Die…bitches.
Good ink, and good training from the look of it!
Thanks man :D. I’ve been watching your log, keep up the good work.
Bench/Deadlift from Thursday 09/22
Back Pain: 2/10
Soreness: 4/10
Vengeance Will Be Mine by Skeletonwitch - YouTube
Deer Seen While Driving to PT: 3
Bench: 5x170, 4x180, 3x190, 2x205, 1x215
Close Grip: 5x150, 4x160, 3x170, 2x180, 1x190
BB Row
Deadlift: 405x2 (135, 225, 275, 315, 365 add belt)
GHR Situps
Today was the light session of this last bench program week, felt better than last session for sure. Went quick and I got to test out my new Spud Deadlift Belt (thanks Alex). It’s a great belt, very adjustable and supportive but with a 33 inch waist I’m solidly in between the Medium and Large sizes so it’s a little loose on me at the moment.
In other news Paranormal Activity was sweet (Arkham Asylum too, I’m wasting a lot of time with that game lol). Scarier than most movies I’ve seen in the past few years and the creator did it on a $15,000 budget and filmed it in his own house.
Want to find a way to get X-COM to work on my Vista as well but the last thing I need right now is another distraction…
Squat and Good Mornings yesterday, not worth a full write up.
Leaving to go see Dethklok/Mastodon/Converge/High on Fire in Albany in 20 minutes should be great.
The show was pretty fucking metal. I’m sorry to say that Mastodon was a little disappointing (and Converge sucked), they played the entire Crack the Skye album if that’s what you like but only 2 or 3 older songs and nothing very heavy. Dethklok on the other hand was worth it.
Brendon Small does most of the voice work and all instruments except for drums (Gene Holgan takes care of that!) for the show but they have a full band for the live stuff. All the songs were done live but they had a giant screen above them playing music videos that they made specifically for the tour (Hatredcopter and the extended Thunderhorse were really well done) and a bunch of like mini episode bits that I guess are insights into the new season. They played the opening theme and the Duncan Hills Coffee Jingle (yesssss!) too.
Been swamped this week hence no updates but training continues. Notable stuff was that I hit a 225x2 bench and took a bunch of squat videos for analysis in Biomechanics- the finished project should be pretty cool so I’ll throw it up here when I complete it.
My friend told me he saw Dethklok and said they were great. Im pretty mad I didnt hear about it till the show was over, it musta been an awesome expirience.
Bench from Monday 10/06
Duncan Hills Coffee Jingle by Dethklok - YouTube
Back Pain: 0/10
Soreness: 0/10
Bench: 215x3 (135, 155, 185, 195, 205x5)
Paused 1 Board: 185x5, 2x4x195
Band Face Pull: lots
Rolling DB Extension: 3x8x25 (weak as hell on these)
Kroc Row: 95x18
Regular bench wasn’t terribly strong but the 1 Board felt pretty awesome.
Glad to be back in the swing of things… until the PT test next week forces a schedule change (again)
Edit: siiiiiiiiiiiick embedded videos finally
Squat from Wednesday 10/04
Beautiful Death by Wintersun Wintersun - Beautiful Death - YouTube
Back Pain: 1/10
Soreness: 2/10
Squat: more filming for Biomechanics
Good Morning: 5x5x135
Back Extensions
Grappler
I’ve never been able to stick with Good Mornings as assistance work before for more than a few weeks, hopefully I can change that around this time.
Unfortunately between our Record PT test and FTX, the only day I’ll get to train this week is Wednesday. After that it’s a 5 week sprint to the end of the semester. Weird how fast it goes sometimes.
Friday 13NOV09
Rosetta Stoned by Tool - YouTube
Back Pain: 1/10
Soreness: 0/10
A. Deadlift: 315x15 Deadlift 315x15 from 10 06 09 - YouTube
Was a good set but took a lot out of me too.
B. Close Grip Bench: 3x10x165
Impressed with this.
C1. Seated DB Shoulder: RP 50x10-2-X
Need spotters! Went on my own today
C2. Pullups
Weak shit, gonna start putting them first in the workout again.
FTX and PT Test, probably going to be the last update for a week or so.
Wow I’ve been neglecting this for longer than I thought damn.
FTX went well and I got a much needed Thanksgiving Break. Nothing too significant gym wise, just keep fighting the good fight. Picking the log back up at the start of this week.
Bench from Monday 30NOV09
Back Pain: 0/10 (it’s great that I hardly even have to update this any more)
Soreness: 0/10, 7/10 after
The Legacy by Iron Maiden
A. Flat Bench: 215x2, 185x8,10
My attempt to work up to a double failed pretty bad but my repping power was not bad. I’m switching back to benching on my toes and my mid back was cramping like mad.
B1 + B2. Dips + Pullups: 4x10 4x6
All good reps, pullups were paused at bottom (kills me!). Wasn’t even getting any sternum pain on the dips for the first two sets. Steady progress.
C1 + C2. Face Pull + Overhead Rope Extension: 3x10 both
Best movement I know of for upper back and the best I’ve found for triceps- nothing else lets get such an extreme stretch, contraction and pump (had to say it lol) in the triceps with no elbow pain at all for me.
Writing this on Wednesday 2 days after, I have to say this was one of the most crippling soreness inducing workouts that I’ve ever had for whatever reason.
Deadlift from 01DEC09
Back Pain: 0/10
Soreness: 8/10
A. Deadlift: work up to 365x1, skip
Had no pulling power in me at all today, idk what it was.
B. Zercher Squat: 2x5x185
Incredibly painful and hard to breath, must mean it’s good.
C. Hyperextensions: 2x20x25
Soooo sore.
Overhead from 10DEC09
Back Pain: 0/10
Soreness: 7/10 (yes still)
A. Military: 5x5x95
Yes I was sore lol. Ended up messing around with a lot of grips inbetween close and pinkies on rings and close grip is still the only one that doesn’t feel like I’m fighting the bar from the second I take it off the rack.
B. Close Grip: skip
Not happening today.
C1 C2. Pushup and Inverted Row: 5x10 5x6
I brought and left my Blast Straps in the gym at the beginning of the semester. I only saw one person actually use them as blast straps, other people were taking the handles off and using the strap part as a weight belt for pullups and dips. Lo and behold today I couldn’t find one of the straps or handles, so the pushups were regular full ROM on the floor and the inverted rows were on a Smith.
External Rotations and Prehab
Squat from 04DEC09
Back Pain: 0/10
Soreness: 4/10
A. Front Squat: 225x8
Not bad but not good either.
B. Good Morning: 5x10x120
Hamstring and lower back destruction (in a good way)
C. Grappler: 3x8x25
Great core movement
Will be posting my winter plan in a couple of days here.
Bench from Monday 07DEC09
Back Pain: 0/10
Soreness: 1/10
A. Flat Bench: 3x1x225, 2x3x205, 185x7
Singles were clean, I seem to be having a lot of trouble getting reps with 205-215 ish though.
B1 and B2. Dips/Pullups: 5x10/6
Nothing incredible.
Arm Circuit (Overhead Rope Extensions and 2/1 Preacher Curl)
Tuesday 08DEC09
Gotta say, I’ve given 14 units of blood so far since I started and today was the most painful by far for whatever reason. I’m impressed that I don’t have any bruising.
Supporting anything with my arm was out of the question so I ended up doing lots of GHR (messing around a lot with bands on this too, wasn’t getting as much tension as I wanted but it’ll work better when I get the short bands) and cardio.
