And one more for the road.
Off day today.
Yesterday: Deadlift worked up to 405 for 1, great speed so I went for 455. Got it off the ground, but couldn’t get it done. Gotten stuck at this point a few times recently. Then dropped to 315, and did several sets of 3-5. 135 Good mornings for assistance, and some squats. No time for abs.
BP yesterday
bar, 135, 185, 225, 265, 315 (miss). Unbelievably close on 315, really thought I had it this time. Felt under control the whole time, really almost had a full pause at the chest, but got halfway up and couldn’t push through.
After that, decided I needed to do some legit heavy work before I did my 5 sets of 10. So I hit 275, then 245 for 4 I think, the 225 for 5 or 6, then back up to 245 for 3. Then I think I did another 225 set, can’t remember.
Since I did the extra heavy work, I only did 3 or 4 sets assistance, incline dumbbells (65lbs).
For pullups, I decided to add weight, and just get lower reps. Used 45lbs extra weight. Got 10 reps out of my first set, then 7, then 5 I think, and then 3 or 4. After that, did some high rep tricep push downs. Then got the fuck out of there.
Fried beef tacos w/fresh avocado. If you’re in/visit Dallas, check out Desperados. Best fucking tacos.
Squat today.
Felt like shit, almost didn’t show up, was gonna put it off until tomorrow. But I sucked it up and showed up…
Totally worth it.
Struggled with 295 a couple weeks ago, so didn’t expect much. 185 for 5, 225 for 5, then 275 for 2. Decided to go for 315, even though I’ve only hit that once, a year ago, for a super grinder. Absolutely smashed it. Went for a PR at 335, and nailed it!! Was definitely a grinder, but I got it done. Probably had a bigger squat in me if I had skipped the 315.
Then, went for my body weight (185) for a 20 rep set. Got it done too! (a rep pr by a lot.)
After that, hit 135 for 10, and quit while I was ahead. BOOM.
Another day, another PR.
OHP day. bar for warm up, 95 for a couple sets of 5, 135 for 3, 155 for 3, 195 miss. 135 for 3, 195 miss, but closer. 135 for 2, 195 HIT!! (10 lb PR)
then 135 for 9, and 95 for 4 sets of 10.
Pullups: 5 sets of 50ish, all wide grip except last set (hammer)
superset: 20 rep pushdowns (140) with 20 rep cable curls (100). 3 rounds of this back and forth. huge pump.
that’s it. probably no 1RM PR’s on OHP for at least a month. 205 will be sweet.
Last night’s deadlift workout:
bar warmup, 135, 225.
315 X 5
375 X 2
435 X 1, not particularly easy. Best deadlift I’ve hit in a little while I think. Considering trying a switch grip instead of double overhand next week, just to see how it feels.
375 X 5
375 X 3
375 X 2
I think that was all. Did leg curls for assistance.
Blackened Salmon, asparagus, tomatoes. Fucking good.
You could probably deadlift more if you rounded the shit out of your back and then posted a douchey video of it in Get a Life. If you do, make sure you start the vid with a picture of your hawt abs.
On a serious note, nice work.
in
[quote]ryno76 wrote:
You could probably deadlift more if you rounded the shit out of your back and then posted a douchey video of it in Get a Life. If you do, make sure you start the vid with a picture of your hawt abs.
On a serious note, nice work.[/quote]
haha thanks. hey, if Bret Contreras says to round your back, who am I to argue. Contreras and Mcinroy seem like they would make a great team these days. Mcinroy with his abz and Contreras with his glutez. Team Awesomesauce.
Thursday Bench Day
Warmups bar, 135, 185, 225, 275, then tried 315 again.
Don’t know if it was gonna happen, because my spotter touched the bar as soon as it SLOWED. didn’t even stop.
did a few reps at 225, tried 315 again, and missed for sure.
did 5 singles at 275, really short rest periods, then spent the rest of my time on the bench varying weight and reps at lower weights, with a lot of close grip pushing. My triceps seemed sore going into this workout. I feel like that’s where I’m lagging on bench, so I’m going to put more work into that.
Did some weighted pull ups with a 65lb dumbbell, got 7 reps my first set, less on the following couple sets, then some bodyweight pullups.
Finished with dumbbell triceps and biceps supersets.
Not the best workout in history, but probably fairly effective, volume was there, especially on the bench.
Tacos.
Looking solid in the pics man 
I will try to follow this log.
ps. Are you still on fitocracy?
You look solid. This should be fun to follow.
Florelius - nah, I liked the format alright, but I spend way more time on here, and it’s easy enough to keep a log here. Too much specific counting necessary for that log for my current training style too.
Gambit - Thanks! Love the avatar, Clay Matthews is a beast.
Just now logging Friday’s Squat workout:
Warmup bar, 135xsome, 185xsome, 225x5, 275x5, 295x3, 295x2. Limiting volume on squats, have had a left groin strain for a few months, and haven’t been able to figure out how to get it to heal. It doesn’t seem to affect performance at all, more of just a pain. I feel it on all squats, even with just the bar.
After that, went to the hack squat machine. This doesn’t bother my groin at all. Went up to 3pps, or maybe 3 plates and a 25 per side. I think I did 7ish reps at that, after working up to it for a few sets around 8-10 reps. I ended with a drop set starting with 2 plates and a 25 per side, about 5 reps per segment of the drop set, dropping 1 plate for each until I was down to 2 plates. So like 20-25 total reps.
I’m sure that was overly confusing.
Time was limited, so that was it. I got some extra motivation on squat from the guy in the rack next to me. He was doing your typical quarter squats you see in the gym at 225, then 245. Then he put 275 on the bar, waited nearly 10 minutes, then went back to 245. He even stood under the bar at 275, but never tried it. After seeing that, I felt compelled to hit some reps at 275, full depth, with good speed. Some of the best ‘heavy squats’ I can remember doing.
OHP last night.
135x5, 155x3 175x3.
135x10, 115x10, 115x10, 115x10, 115x10.
Dumbbell rows: 125x6, 125x4, 125x4, 125x4, 100x12, 100x12
Dumbbells above 100 have a thicker grip than the 100’s and they keep tilting in my hand and banging my wrist. Anyone have a suggestion? Would straps help keep them steady? Do I just suck? I’ve got a bruise on my wrist today from these, would prefer not to.
90lb barbell curls 3 sets of 6.
Some machine rows for upper back.
Crab empanadas, chicken, rice, beans.
Big deadlift last night, really pleased.
135 for a few, 225 x a few, 315 x a few, 365 x 1 or 2, 405 x 1, 455 x 1 (PR), with a vid! will post sometime today.
I didn’t hold onto it for much time at all past lockout, and in the vid you can’t even tell if i locked it because i dropped it so fast. that being said, i’m still happy with it, lockout has never been an issue for me. and this wasn’t in competition.
since my grip gave out, i did 4 reps afterward of 405, holding it locked as long as i could. Got like 15 seconds on the first rep (I think?) and less for the next 2 reps, then just did a rep on the 4th.
Then 7 reps at 315.
Then sumo style at 225 for 10 reps, then 15 reps.
That was enough for me, went home.
455 deadlift
455 deadlift
I suck at this.
I have a couple comments:
In the first video, I don’t recommend explosive deadlifts with 455.
In the second, I also wouldn’t recommend super slow deadlifts with 455, but that’s pretty beast.
LOL, just kidding man, nice lift.
Haha thanks ryno. Neither video is showing up for me anymore. Oh well. On to 500! Hoping to hit a 315 BP this Thursday, will post if I do.