A. Military: 105x5, 120x3, 135x3 B1. CG Incline: (4x2) x 4 x 145* B2. WG Pullup: 7 reps x BW (AMSAP**): 10 sets (70 pullups! haha) C1. DB Pullover: top 50x16 C2. Long Rope Face Pull: top setting 8 x 8 D. Cable Scarecrow Hammer Curl/Overhead Shrug/Seated DB “Power Clean” (2 sets)
This was a cluster set, ala Maximum Strength. If you’re not familiar with them, I believe they’re in a couple of Cressey’s articles but the gist is that (4x2) means that you take your approximate 5RM and perform 4 doubles with that weight with 10s in between each mini set. Afterward rest, and in my case repeat 4 times.
** As Many (Unbroken) Sets as Possible, with that amount of reps. I did 10x7xBW
I went in feeling terrible, warm up was bad with some posterior left shoulder pain but I still managed to triple my old 1RM on Military. 5 would have been great but I wasn’t in shape for it today.
As for the rest of the assistance work I took a look at the time in my training when I made my best gains (Phases 1 and 2 of Maximum Strength which got me 25 lbs) and aim to emulate what I thought worked best. To me it looks like a lot of assistance work but we’ll see how it goes.
Awesome to be standing up with 135 going overhead, huh? Think about when that was in your bench ‘timeline’, then think about that much time from now and you’ll be militarying your current bench (in a perfect world).
Back Pain: 1/10
Soreness: 2/10 (triceps still a little tanked!)
A. Deadlift: top 225x5 B1. Sumo: 3x10x225 B2. DB Step-Up: 3x10x25 B3. HS High Row: 3 sets
Complex (High Pull - RDL - BB Row- Front Squat - 400m run) x 6 reps
65, 85 (getting better!)
C. Shovel Lift: 2x6x45
I went in wanting to go straight into the next 5/3/1 wave but I held back in the end hehe. Finally made it through all 10 reps of the giant set and managed a couple complexes, we’ll see how I hold up next week after an actual working set of deads.
A. Paused: top 135x5 B1. Decline: 5x10x135 B2. Hammer Chin: 3x5xBW C1. CGBP: 3x8x135 C2. Inverted Row: 3 sets D. DB External Rotation Curlz
Deload, not much to write home about. I have some good success with cutting back on pullup volume on these deload weeks, I’ve gotten a lot of reps in the past wave or two. My infraspinatus/teres minor has been really, really messed up especially on my left side the past couple weeks and my upper back in general is pretty beat up. Where’s my lacrosse ball? Hmmm.
A. Low Bar: top 185x5 B1. Front Squat: 3 x 8 x 155, 175, 185 B2. Lunge Step-ups: 3x8x20 B3. BB Row: 3 x 8 x 135, 145, 155 D. Suitcase DL: singles with 135
Wish my form was as good as Jim’s here!
Always an uphill battle. My strength takes a decent hit doing everything giant set/circuit style but I like the fast pace and not wasting any time. We’ll see how that works out.
Not ready for 135 on the Suitcase DLs, move that back to 95 and get more reps in.
A. Military: top 85x5 B1. CG Incline: 150x2-2 then skip B2. Front Lever: 2 sets C1. PJR Pullover: top 60x8 C2. Long Rope Race Pull: top #8x8 D. Cable External Rotation
Felt absolutely tanked on the Military and CG Incline, I don’t think I’m recovering enough from Tuesday’s bench session. Will have to manipulate it a little bit.
Ended up being a lot of prehab, left shoulder during external rotation is still a mess.
A. Deadlift: 240, 280x5 and 315x10 B1. Sumo: 225x10 B2. DB Step-up: 25x10 B3. T-Bar: x10 Side Planks
Going on three hours of sleep and a long day here. Stopped at one round of assistance work, lower back was approaching pain status and I didn’t want that this week.
Hmmm, my birthday is in 6 minutes… 20 is such a weird age.
Happy birthday to me. I just lost teenager status and still have another year before I’m an “adult” haha (ignore the youtube channel, it’s a year ahead)
Paused bench sucks hard. Got a video of the bench, my setup is stable and my elbow path is good. Arch is decent and improving but leg drive needs a lot of work. For whatever reason I’m getting a lot of hand pain now with a good (straight) wrist position and had to do all the sets with bent wrists. I’ll try my wraps next week and see if it helps.
I’ve got 6-8 weeks before my next PT test so pushups get added back in. Hands are elevated on handles/blocks for increased ROM and feet are on a box, was trying to be creative but Mountain Pushups are all I came up with lol.
In other news, I started cutting back on my WoW this week only to start playing WC3 online with my roommates and get completely engrossed in an old PC rpg called Vampire the Masquerade: Bloodlines.
A. Squat: 180, 205x5 and 225x20 Lunge Step-up/BB Row Suitcase DL
Airdyne
Awesome set haha. Really wanted 25 reps but that wasn’t in the plan for today. Didn’t puke or collapse but I laid down for about 10 minutes. Rest of the assistance work was difficult while being barely able to walk, pretty much went straight to the Airdyne. Given the general feeling the past couple workouts, I’m probably going to to cut down on the amount of assistance work that I’m doing.
BTW, - YouTube I remember you mentioning that you played Mechwarrior 3 a lot. Check that vid out.
WC3 is fun. . . WoW is a lifestyle game. . . I can’t play it anymore. . . 265 days played on a druid. . . Kill me. . . I’ve almost spent 1/20th of my life (I mean that literally) on that game.
265 days on one character? Damn man, I’ve got 31 days on my Holy pally heh. I only play over breaks, at college I actually have things to do!
Military from 07/10/09
Back Pain: 1/10
Soreness: 5/10
A. Military: 90, 105x5 and 120x8 B1. CG Incline: 150 (4x2)x3 cluster B2. WG Pullup: 8x8xBW C1. DB Pullover: top 60x12 C2. Long Rope Face Pull: top #9x10 DB Hammer Curl and External Rotation
Good overall. Not much to write home about, other than the crippling soreness in my legs.
Was not feeling great at all, only went for a triple. I actually felt my sacrum flex somehow during the second warmup set which was distressing but no lasting pain.
A. Paused Bench: 135, 150x3 and 165x8 B1. Decline: top 185x5 B2. Hammer Chin: 2x8x+25, BWx12 C1. Mountain Pushup: 3x15 C2. Inverted Row: 3 sets BB Curl
Man I suck at Paused Benching.
I had a good deal of pec minor soft tissue work done not long after this session, I think I’m more sore from that than anything but it feels a lot looser. Also have some new pec/delt stretch marks so I’m not totally sucking at what I’m doing here.
A. Low Bar: 195, 215x3 and 250x15 B. Front Squat: top 185x5 w/chain C1. BB Row: top 165x6 C2. HLR and GHR Situps
Front Squats with chains hurt like a text message breakup. Once the chains come off the floor it’s like hitting a brick wall and your torso gets slaughtered in the process too.
Going to deviate a little from the regularly scheduled program and go for 275 reps next week.
I can see oly shoes for the front squats in your latest vid. Are you wearing the same for low bar squats? What kind are they? I really need to get some decent shoes…
On the low bar squats, it looks like every 5lbs. is another rep. We should see at least 275X10 next week. Hit it hard! :D[/quote]
Would be a 4 rep rep PR for me, feels good.
[quote]gabex wrote:
I can see oly shoes for the front squats in your latest vid. Are you wearing the same for low bar squats? What kind are they? I really need to get some decent shoes…[/quote]
My roommate just got a pair and he’s very happy with them.
Military from Friday 06/17/09
Back Pain: 2/10
Soreness: 5/10 legs aughhg
A. Military: 100, 110x3 and 125x7 B1. CG Incline: (4x2x155) x 3 B2. WG Pullup: 5x9xBW C1. DB Pullover: top 65x10 C2. Long Rope Face Pull: top #10x10 Hammer Curl and Lateral Raise
Do me a favor and make the progress I could be making right now on top of the progress you are usually making The gods of iron will transfer my progress to you.
The gods of iron will transfer my progress to you.