225x5
275x3
315x2 - The second rep was assisted, although it shouldn’t have been. At least my spotter didn’t touch the bar on the first rep. He was all over the second one. I really, really need to start bench pressing with like-minded lifters.
245X10 - I think this was actually a rep PR
245x5
225x5
machine high rows, up to 2 1/2 pps. Never done these, really liked them. Very easy to get a great stretch, and the lats really had to do the work here. I did sets of 10 , like 4 or 5 sets
triceps rope pushdowns. Worked up in weight to a 6 rep max, then down a little.
I’m still having a lot of pec pain that I’m just kind of dealing with. Starting to do doorway stretches to see if that helps, and maybe some lax ball work on the affected area. I’ve talked to a few people about the pain, and it seems to be a fairly common thing.
225x5
275x3
315x2 - The second rep was assisted, although it shouldn’t have been. At least my spotter didn’t touch the bar on the first rep. He was all over the second one. I really, really need to start bench pressing with like-minded lifters.
[/quote]
Shhhhh. Just do like the high schoolers do and accept that it was all you bro. Put a shoulder saver on the bar, bounce it off your chest, have a couple guys deadlift it off of you, and enjoy your unassisted bench PR dawg. Haven’t you ever lifted before?
incline db press, 90’s x 10. There’s a reason I never do these. I’m so shitty at getting them into position. I should have used wrist wraps. I tried 110’s, and I just couldn’t get the second dumbbell where it needed to be to start the set. My wrist cocked back when I hoisted the DB initially, and I couldn’t get it right. Wrist wraps may have solved the issue had I used them.
Incline db curls, 30’s
That was it. The session doesn’t look terrible after writing it down, but I just felt weak. The 505 deadlift felt more difficult than I wanted it to, lol.
Also, I got some SBD elbow sleeves. Hoping they give me a little relief on the bench press this week.
really boring log entry, but a very taxing workout
squats
325, 5 sets of 10
that was it. I finished with throbbing legs and a crazy headache. also nauseous. conditioning was definitely an issue here. In fact it was really the limiting factor. I could have pushed more reps in each set.
I had intended to do 245x10 for 5 sets, but on the 335 rep I strained my left pec, so I cut the sets short. I’ve got like a hard lump on the outside of my pec now I applied heat for awhile last night, will do the same a few times today. I doubt it’s serious, doesn’t hurt. I’ll be willing to take a week off from bench if it isn’t all the way better by next week.
DB rows 4 sets of 8-10 @ 130. I usually use straps for these, but I couldn’t find one of my straps this session, so just chalk. This was the reason I limited some of my sets to 8, grip gave out.
[quote]csulli wrote:
Shit man. Hopefully the pec relaxes back out after a day or so.[/quote]
I think it probably will.
There’s actually a decent chance I won’t be able to lift at all next week, so that may be a blessing in disguise. Give me a chance to heal up. I’m having minor surgery this afternoon, and I’m supposed to be essentially on bed/couch rest all weekend. I have no idea how I’ll feel by next week, but it will probably be best to take it easy for a few days.
Couple of things. Surgery went well, no complications. I’ll be back at work tomorrow.
I am going to take the next week off from the gym completely though… I definitely have some degree of pec tear. A nice little purple spot developed today. The color/ lump subsides when I apply a heating pad. Comes back in about an hour.
One weird thing I’ve noticed is that the pec that’s torn feels significantly better than the one that’s still intact. Seems like a warning sign. Granted, that’s without a load. I won’t test any pressing movements for a couple weeks, or until the discoloration and lump are both gone.
I lifted on Saturday. Just did 6 sets of 10 squats at 225, minimal rest in between sets. Like a minute max. I also got on the bench with 225 for a couple reps just to see if there would be debilitating pain. There wasn’t. I’m going to be altering my form on bench to prevent future similar problems. It’s been suggested to me that I should touch much lower than I do now with the bar. This should decrease ROM a bit, which will be nice, and help me to keep elbows in. We’ll see how it goes.
I lifted today as well. OHP.
185x6 maybe a PR at that weight, and I still had more in me.
205x1 didn’t rest enough, resulting in a grinder. Got it though.
135x 5 sets of 8-10
1 deadlift rep, no warmup, at 455, because that’s what my friend had on the bar, and I wanted to lift something kind of heavy.
accessory work was tricep and bicep dumbbell curls and extensions. then cable crossover rear delt things. no idea what this is called.
deadlifted Wednesday. Hit 525 for a couple relatively easy singles. Pec still feels fine. Also did some machine quad extensions.
I did a crossfit workout Saturday. It’s been probably 6 months since I’ve done any conditioning work, and I’ve never done a full-length crossfit workout. I’ve just done their 10 minute-ish intro classes. But I went to a new crossfit gym Saturday for their intro class at 10am, and was told their intro class was way too basic for me. So I was told to stick around for their regular class at 11. I decided to do a squat session while I waited, and did 315 for maybe 40 total reps. Nothing crazy, but still substantial work. Anyway, here’s what the workout consisted of:
With a partner
95lb power snatches, 60 reps, alternate every rep with partner
800m run
150 20lb med ball throws, switch every 10 reps with partner
800m run
100 burpees, switch every 5 reps with partner
800m run
The power snatches were awesome. We finished first in the class, out of maybe 30-40 people. Got a big head start on the first run. By the time we were done with the first run, 2 partner sets passed us. A few more passed us on the med ball throws. The last 800m run was actually a walk, with some intermittent light jogging. Total time: 38 minutes. The fastest team took just under 31 minutes.
[quote]csulli wrote:
Ooo look at that overhead strength go!
185 is roughly a bodyweight press for you. Hitting BW on strict overhead for over 5 reps is some serious badassitude.[/quote]
Thanks man. I’m pretty happy with it.
Speaking of bodyweight, I’m not really sure what that’s at right now. Wednesday I weighed in at the gym at 188ish. Last night after dinner I weighed 196 on my home scale (which is actually my Nintendo Wii). That seemed high to me. If that’s accurate though, I’m pretty damn close to hitting a 200 bodyweight for the first time in my life. It wasn’t that long ago when I thought 180 bodyweight was higher than I’d ever be in my life. Things change…
[quote]ryanbCXG wrote:
Sounds like a disturbing worout. Those xfit ppl just are masochists :)[/quote]
Yes they are. I did feel pretty good about one thing I noticed though. This gym has a white board with top 5 performances for various workouts and lifts. The best ‘crossfit total’ (OHP/Deadlift/Squat) at this particular gym was just shy of my personal best Deadlift/Squat. So if I ever join this gym, I’ll have the best total by 200+ lbs. That made me smile.
I left out at least 1 workout here. I deadlifted a few days ago. Worked up to 525 single. Also did quad extensions and KB swings with 44lb KB.
Bench press last night. Did decline instead of flat. Haven’t done any decline in a bazillion years. I worked up to 315 for a pretty good triple. Felt really awesome, no pain whatsoever. I’m going to stick with decline for awhile I think. Also did incline db’s with the 70’s, pullups with 20 added lbs, then a bicep/tricep cable superset.
Decided to attack a ‘challenge’ I’ve had in mind for a few weeks, just hadn’t gotten around to it.
squats
315x20 (this was the challenge)
365x1 decided I was done squatting
tire flips
This was pretty gosh darn difficult. Conditioning being the toughest part. My legs could have handled a couple more reps, although not many. But I was gassed. 18 months ago was when I posted a video of 315x1. That’s progress.
pretty much the same as last time. 185x5, then 205x1, less grindy than the previous session. Then a few sets of 3 at 185 again, then 135 for some sets of 10. Also did barbell rows at 135 and 185, sets of 10. I held the contraction for like a second when I was using 135. All dead stop reps.
I ended up putting on about 15 lbs. A lot of size on my legs, and my delts and traps improved substantially. Gym time has been hard to come by over the past few weeks. I’ll take some decent pictures in about a week.
I applied heat for awhile last night, will do the same a few times today. I doubt it’s serious, doesn’t hurt. I’ll be willing to take a week off from bench if it isn’t all the way better by next week.
