Spongebob loves The Black Dahlia Murder
Back/Triceps (Thursday 30SEP10)
Close Grip w/Chains
165 x12
Weighted Pull-up
25x7
Cable Pushdown
5x10
Cable Face Pull w/External Rotation
5x10
Seated DB Shoulder Press
50x10
Tate Press
3x10
Nothing complicated.
Squat (Friday 01OCT10)
Squat
45x8
95x5
135x3
185x3
225x1
265x1
285x1
315x1
245x10
Front Squat
135x3
205x10
Felt in the groove today- was getting a lot more leg and hip power than my normal squat morning travesties. I feel like the Low Box Squats are helping a lot with this.
Bench (Monday 04OCT10)
1RM Test
45x8
95x5
135x3
185x1
225x1
250x1 awesome
Curls, possibly for the girls
Alt DB Curl
30x5, 40x5, 50x6, 35x10
Hammer Curl
40x12
Machine Curl
70x12
Band Shoulder Dislocation 2x25
New Internal Rotation Exercise
Lying DB Internal Rotation 2x15
DB External Rotation 2x10
It is great to be making progress. Almost forgot what it felt like, sad as it is. PT test on Wednesday so I just got in the max test, curled and tried out some new shoulder prehab exercises and got out of there. I really like the Lying DB Internal Rotations as per this T-Nation article: What's Your Weak Link?
Deadlift (Tuesday 05OCT10)
Max
455x1
Then I got out of there!
Back/Triceps (Thursday 07OCT10)
Close Grip
45x8
95x5
135x3
165x1
195x1
225x2
175 x8 w/Chains
Tactical Pullup
BWx4x5
Cable Bar Pushdown
4x10
Face Pull w/External Rotation
4x10
Tate Press
35x10
Cuban Press
2x10
Previous Close Grip 1RM was 200x1 so today surprised the hell out of me. I could have went for 3 and I’m beating myself up about it now.
Squat (Saturday 09OCT10)
Alex’s 21st birthday party on Friday so training got pushed back a day. Let’s just say that even then nobody was in any mood to squat.
Squat
45x8
95x5
135x3
185x2
225x1
265x1
295x1
325x1
Front Squat
135x3
185x1
225x1
265x1
275x1
290x1 (15 lb PR)
Bench (Monday 11OCT10)
Bench
195x10 fffffffuuuuuu
Dead Bench (pins @ 1-2 inches off chest w/arch)
135x1
185x1
205x1
215x1
220x1
225x1
235x1
Incline DB
65x10
Alt DB Curl
50x7
37.5x12
Hammer Curl
40x10
Ring Pushup
BWx26
Machine Preacher
who cares x who cares
Bench wall at 195x10 again, if I don’t get 11 next week than I’ll change the rep bracket up a bit.
In regards to everything else, Dead Bench I like a lot and will be sticking with it as main assistance for a while. Haven’t made up my mind to go with Incline DB or Close Grip Incline yet for a third movement, but Ring Pushups are staying.
Seeing my pathetic curl strength go up is a bonus too.
Deadlift (Thursday 14OCT10)
Midterms leading up to Fall Break have been screwing with all our schedules so everyone’s off.
Deadlift
365x1 then done
All my warmups felt horrible and I couldn’t seem to feel anything but lower back in a bad way all the way to 365. It was slow as hell so I got the message and moved on to a bunch of glute activation and stretching.
After months of reading Bret Contreras’ excellent blog - http://bretcontreras.wordpress.com , I’m going to suck it up and run the risk of looking like a crazy perv at the gym with weighted glute bridges and hip thrusts.
Also messed around with some One Sided Farmer’s Walks, great torso work especially if you’re making the effort to stay upright and not get pulled to the side by the weight.
Back/Triceps (Friday 15OCT10)
Home for Fall Break (all 4 days of it)
Close Grip
225x1 fuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu
Now I remember why I hate benching at home. Could have made a better choice of a bar instead of the extra thick one that hates to rotate.
Seated DB Press
55x12
Neutral Chins
4x6 chest to bar
Seated Dip Machine
2 plates a side x something
Seemed like a good idea at the time, just wasn’t feeling these. Not to mention the machine forcing you off the bench the entire time. Probably won’t do these again.
HS High Row
2pl, 2pl change, 2 pl a side x 10
****ing love this thing.
Tate Press
25, 30, 35x10
Face Pull w/External Rotation
3x10
Was pretty pissed about only getting one rep on Close Grip but the rest of the session was great. Lat pump was actually interfering with triceps and vice versa. Might make this a Rear Delt/Upper Back and Tricep day and move my lat assistance to Deadlift and an optional Saturday.
Squat (Saturday 16OCT10)
Got a diagnosis of bronchitis from the health center on Monday after a couple weeks of hacking and wheezing on runs. Not fun stuff.
Squat
45x8
135x5
185x3
225x1
265x1
295x1
315x1
335xmiss
245x8 done
I literally missed 335 in the last quarter squat. This was ridiculous, I couldn’t get enough air and just ran out. Had to cut the 245 set short early because I was so gassed.
Front Squat
135x3
185x1
205x12 death set
DB Bulgarian
2x10xBW
Decline Situp
BWx30,21
Bench (Monday 18OCT10)
Bench
205x8
Dead Bench
185x1
225x1
235x1,1
245xmiss
Incline
135x10
155x10
DB Curl
35x5
40x5
50x7
Not a bad session but didn’t feel like broing it up with the gym so packed today. Post Fall Break resolutioners? Maybe.
Deadlift (Tuesday 19OCT10)
Deadlift
135x1
225x3
275x1
315x1
365x1
415x3
Disappointed in this but I can’t keep getting heavier sets of 5 forever.
Bench Box Squat
135x3
185x3
225x3
245x3
265x3
285x3
295x3
Chinese DB Row
60x10
80x10
100x10
a la here @5:05: Chinese weightlifters training - YouTube
(go to night class, head back to the gym right after)
Speed Deficit DL
225x2
275x2
285x2
305x2
315x2
325x2
315x2
Glute Bridge
BWx30s
135x15s
135x15s
Hip Thrust
BWx12
BWx12
Accessory (Thursday 21OCT10)
Close Grip
225x4
w/Chains
175 x10
Face Pull w/External Rotation
3x10
Overhead Rope Extension
3x10
Tate Press
25, 30, 35x10
40x8
Close Grip has been ****ing monstrous lately. It might even be on par or above my regular grip now. The chains have been working beautifully with a simple 10/11/12/inc weight progression.
Damn man, youve been fucking shit up lately!! Nice work.
Sorry for the delay everybody. This semester has been one of the worse ones at college so far and it’s taking it’s toll.
Squat (Friday 22OCT10)
Squat
350x1
365x1 for great victory
Front Squat
215x10
DB Spassov
BWx10
25x10
30x8
Bench (Monday 25OCT10)
Bench
225x1
165x18
Incline
155x6
135x11
Alt. DB Curl
50x8
35x13
Deadlift (Tuesday 26OCT10)
Deadlift
425x1
350x1
285x5
285x5
DB Row
70x10
90x10
110x10
Glute Bridge
135x20s
135x20s
Accessory (Thursday 28OCT10)
Close Grip
225x4
175 x11 w/chains
Pullup
7, 7, 5, 5, 5, 5 (34 total)
Overhead Rope Extension
3x12
Face Pull w/External Rotation
12, 10, 9
Tate Press
30x10
35x10
40x10
Squat (Saturday 30OCT10)
Squat
245x12
Trap Bar Carries
315xtrip
365x2xtrip
Ab Wheel
3x10
comments to come
That’s a deep squat man. Looking strong. And, I’m jealous of your gym.
BlackLabel- Thanks a lot man. Gaining weight kicks ass.
WhiteFlash- Thanks man. I started out squatting deep with 85 lbs back in high school and it’s worked for me thus far. The Ithaca gym isn’t bad but it could certainly be a lot worse and at least we can use chalk.
Bench (Monday 01NOV10)
Bench
225x2
175x10
done
Was so discouraged by those two sets that I just left the gym right there and went back to working on my homework.
The quality of my training is so strange. I can keep as many of my weekly variables the same that I can (sleep, workload, food) and still have completely bipolar sessions- or at least I haven’t figured out the pattern yet.
This is the last time I pull something like this. Whether I have to drop all my weights and do a half hour of prehab work, I’m getting a full session in.
Food for thought: LIFT-RUN-BANG: Raw Powerlifting - Bench Press
Deadlift (Turesday 02NOV10)
Deadlift
370x1
305x2x5
Deadstop DB Row
80, 100, 120x10
Pretty speedy today but somewhat hilariously I had to use one of the women’s 25 lb bars to pull with- gym was absolutely packed for whatever reason and I had to get to my night class.
More food for thought: LIFT-RUN-BANG: Raw Powerlifting - Deadlifting
Wanted to get more assistance work in but wasn’t possible with my schedule. Trying my best not to make this a complete cruise week but it’s going to be difficult because of our Fall FTX Thursday - Sunday.
Accessory (Thursday 04NOV10)
Close Grip w/Chains
175 x11 too bad
Pull-up
8, 6, 6, 6, 6
DB Floor Press
50, 60x10
One Arm
70x10
Inverted Row
7, 6, 6, 6 varying bar heights
Rope Pushdown
12, 10, 8
Face Pull w/External Rotation
It’s really too bad that DB Floor Press is so difficult to get into position solo because it’s a great movement. One arm at a time is much easier but I also don’t feel the movement as much. I haven’t Barbell Floor Pressed in probably a year or better so that’s next on the list of assistance work.