Did some arms over the weekend.
Today - Front Squat
Ramp to 3RM of 235
Doubles cluster with 235 - 2-2-2
Hard 8s w 175
9/24
Skipped Wednesday because of a long night at church. Skipped Tuesday because of an away game. One of my boys had 6 receptions for 80ish yards and a sweet catch on a corner fade to win the game. My other guy has his arm in a sling.
Chest
Low incline BP from pins
Ramp to 8 RM of 205
4x8 with 185
DB squeeze press
3x8 w 25s
DB pullover
3x8 w 50
I blasted through this in no time. Only rested 10-20 seconds between all sets.
That’s high intensity work. Getting in the training between family, work, etc is a wonderful challenge.
Low Incline Full ROM
175 x 5 x 10 sets
Squeeze Press
3 x 8 w 25s
60 seconds between all sets. Looking forward to squatting tomorrow.
[quote]gorillavanilla wrote:
That’s high intensity work. Getting in the training between family, work, etc is a wonderful challenge.[/quote]
Yeah. I would much rather watch my boys play ball. I can lift in the off season.
9/28
Front Squat from pins
10x5 w 225
Calf stuff that nobody cares about.
Seated OHP from pins top half
10x5 w 185
DB lateral raises 3x8
Rack Pulls
10 x 5 w 275
Kroc Rows
3 x 8 w 90
Amped up from my boys football game. Fight Song had about 75 yards receiving with 2 TDs and a 2 point conversion and a 35-40 yard kick return. So I lifted at nearly midnight.
Mid Incline BP from pins
10 x 5 w 185
Let these down about even with my mouth/throat
Super set with biceps since I didn’t hit those last week
Hammer curls
10 x 5 w 50s
Squeeze press finisher 3x8 w 25s
10/06/15
Squat from pins
10 x 5 w 275
Calf stuff
Skipped the accessory lift tonight.
I am doing my own version of “advanced” GVT. I took out the super sets and added an accessory/isolation lift for 3 or so sets of 8 or so reps. I will eventually figure out the weights for the main lifts. So far, they have all been lighter than they are supposed to be, but I think starting too light is better than starting too heavy from what I have read. I have been getting all of the reps on all of the sets and that is not how it is supposed to work. I will keep bumping the weight up as I move along and I will eventually get it to where it is supposed to be.
10/8/15
Seated top half OHP from pins
10 x 5 with 205
Moved this up from 185 last time and cut the rest time between sets from 1 minute to 30 seconds. Still got all of the reps. Moving up again next time.
DB lateral raises 3 x 10 w 25s
10/12/15
Mid-Incline BP from pins
9 x 5 w 225
1 x 4 w 225
Super set with
Paused Hammer Curls
10 x 5 w 25s
paused 5 - 10 seconds on each rep at the top
(most pauses were probably closer to 5 seconds, especially after about the 5th set)
10-19-15
Power snatch
Work up to 145 for 5 singles
SGHP
5x5 with 225
Shrugs
5x5 with 225
Inclime BP from pins
10x5 with 235
Paused DB shrug
3x8 with 50s
I am going to try a method CT wrote about where you work a muscle hard one day and then hit it again the next day with a few light, slow sets. If it doesn’t do anything else, it will at least help work the soreness out. My traps and neck were so sore and tight today that it gave me a headache.
Looks like you were getting good weight with those inclines and I bet the power snatches were fun.
[quote]gorillavanilla wrote:
Looks like you were getting good weight with those inclines and I bet the power snatches were fun.[/quote]
Thanks. I am very pleased with my progress. I wish I had started Olympic lifting when I was younger. I think I could have been OK at it. It’s fun. Thats my goal with it now. To have fun.
Front Squat from pins
10 x 5 with 245
PS
8 singles w 135
Pendlay Rows
10x5 w 135
Question for you guys on TRT… I self injected for the first time yesterday. Stuck myself in my right quad toward the outer half. The fact that it freaked me out in general is beside the point. To my surprise, I felt absolutely nothing while I was injecting. Late in the day yesterday it was a little sore. Today it is a little more sore, bordering on hurting like hell. Never had any soreness being injected in the glutes. Is that normal since it is my first time? Will working my quads today relieve some of the soreness? Will it be like this every time I inject in the quads?
Didn’t feel like squatting so I did leg extensions. To make it seem more macho I super set with RDLs.
Leg ext w 150
RDL w 205
10 x 5 on each
My quad soreness from injecting seems much better. Now I will just have my regular leg day soreness to contend with. Loaded up pre, during and after with carbs and protein so maybe not too sore.