Thursday night workout
Bench Press: 135x19, 225x6, 255x4, 295x1, 245x4, 205x6
Kroc Rows: 75x10, 2x85x6
Curl and press: 2x85x9, 85x6
Missed the second 295 rep about 3 inches off the chest. No shoulder pain. Nice fast session
Friday- Biceps and Lower body
BB Preacher Curls 90 9,5,4 rp
Pinwheel Culs 55 9,7,5 rp
Standing Calf Raises 295 16 reps
SLDL’s 175 13 Reps
HS Decline Leg Press 610x6, 340x22
HS Ab Cr 140 3x8
Found a gym courtesy of family friend.
15 May
Cycle 1 week 2
recumbent bike warm up
Bench Barx10/10 95x8, 115x8
125x3, 140x3, 160x5
BBB 95x10 5 sets
DB BO rows 80#x10 Right 5 sets, left 4 sets of 10 + 7
Bike to finish
5.15.09
lower
5 min jump rope
mobility mo moblity feeling creaky
OH squat
135x10
A front squat 205 x 6x6*
wu 185x6, 225x6 last set =3+2+1
B Rack Pull below knee 4x6**
wu 315x6 405x6,425x6,425x4+1+1, 365 x6 dbl overhand
C bulgarian split squats 4x6
60x6, 50x 3x6
D1 pull thrus 3x12
D2 hanging leg raises 3x12 feet to face/bar
notes
this is the 3rd week with the highest volume- and the most fug Eric Cressey of them all
front squats got slow and Ugly on set 6
** rack pulls felt like crap. I need to be fresher for this duh.
Last set I was quite feeble 365 WTF? but focused on back arch
the other stuff was good.
kmc
5-15-2009
Cycle 2 wave 3 - Squats
Barx10
135x5
225x3
265x3
300x5
320x3
335x3
Box squats (17" box)
335xglued my ass to the box
16" box squats
225 8x5sets
Hanging leg lifts
10 lbs 8x2 sets
10lbs x 1 groin pull
All done!
Squats were deep, kept elbows forward and touched to the thighs. Strong on all reps. I could’ve gotten another 1 or 2 on 335, but didn’t push it. I can say anything I want because there’s no video. In fact - it was 405x5 and I was smoking a cigarette while I did it. Considering 330x2 was really hard last Wave 3 on squats, this is a vast improvement. Better form and stronger in the hole.
High box squat I got stuck on the box. Always happens after 2 straight weeks of supramax partials which these count as. I should learn. Punted and did a lot of volume at a lower weight so I could get some time at the bottom. Settled on the box, paused and came back out of the hole with no rocking. They were surprisingly tough on reps 6 through 8.
Something in my left groin has not been happy the last couple of weeks and it finally said enough was enough today. Doesn’t feel like anything is sticking out down there that ought not to be, so I’m pretty sure it’s a pull. It’s a stretchy hurt as my left leg is rotated out from the trunk.
No PR’s, but a good solid session!
[quote]skidmark
Something in my left groin has not been happy the last couple of weeks and it finally said enough was enough today. Doesn’t feel like anything is sticking out down there that ought not to be, so I’m pretty sure it’s a pull. It’s a stretchy hurt as my left leg is rotated out from the trunk.
No PR’s, but a good solid session!
[/quote]
Keep pushing out your knees on the descent and on the rise. this problem usually starts because said trainee does too much box-sqauts and not enough rotation.
Remember unless your lifting in gear use the box wisely and sparingly.
This exercise is more for sqautters using briefs/suits to help them “sit back” into their gear to get as much out of the gear as possible. for raw lifter most box sqauts should be used in the dynamic phase not Max effort phase. Hope this helps
[quote]FISCHER613 wrote:
skidmark
Something in my left groin has not been happy the last couple of weeks and it finally said enough was enough today. Doesn’t feel like anything is sticking out down there that ought not to be, so I’m pretty sure it’s a pull. It’s a stretchy hurt as my left leg is rotated out from the trunk.
No PR’s, but a good solid session!
Keep pushing out your knees on the descent and on the rise. this problem usually starts because said trainee does too much box-sqauts and not enough rotation.
Remember unless your lifting in gear use the box wisely and sparingly.
This exercise is more for sqautters using briefs/suits to help them “sit back” into their gear to get as much out of the gear as possible. for raw lifter most box sqauts should be used in the dynamic phase not Max effort phase. Hope this helps
[/quote]
Interesting thought. Maybe I’ll try some pin pause squats instead of box squats. That’ll keep me in my normal stance. First time I’ve had a problem with it in 3 years of box squats, but it didn’t really kick in today until I did box squats today. Thanks Fischer.
Last night
Bench
135,185wu
225x10
275x8
315x6
335x4
345x2x2 paused
Hammer incline
90wu
180x10
230x8x4
fly machine
80,90,100,110x10
Tates
35x8x4
overhead sng db tri ext
70,75,80,85x10
MAY 15TH- DEADLIFT DAY
Quick one tonight, only had an hour before the gym closed… plus just finished working 18 hours straight so my energy levels were a little low
ELEVATED DEADLIFTS (8 INCHES)
bar x warmup
135x4
225x4
315x3
405x3
(belt on)
495x1
(working sets)
545 x 5 sets of 3
ROMANIAN DEADLIFTS
435x10 (PR 2 reps)
(4 INCH) DEFICIT D.E. DEADLIFTS
365 x 5 sets of 3
STIFF LEGGED DEADLIFTS
315 x 3 sets of 5
[quote]hel320 wrote:
Last night
Bench
135,185wu
225x10
275x8
315x6
335x4
345x2x2 paused
Hammer incline
90wu
180x10
230x8x4
fly machine
80,90,100,110x10
Tates
35x8x4
overhead sng db tri ext
70,75,80,85x10[/quote]
Lordy’s baked apples! Nice benching Hel… I definitely got some work to do!
Speed Deads and Pressing Form work.
Deads 135 5x5
Bench Press 45x10, 95x8, 135x8, 185x8, 225x5
Focus on ripping the bar off the floor, pulling back on heels and F*ing the bar.
The bar will not be answering my calls tomorrow.
5/16/09 5/3/1 Military (3), 2d wave
Military:
5x 95/105
3x 120/135
150x 4
Accessory Military (supersetted with Pull Downs)
115x 10/10/10/10/6
Pull Downs:
165x 10/10/10/10
180x 10 ^
Side Raise (supersetted with reverse flies)
30x 10/10
Reverse Flies:
20x 10/10
5/17/09 DRAGGY-SLED!!!
Todayâ??s drag was sled + 28 pounds, 0.7 mile, 19:34.
Just found the thread.
May 17th
DB incline bench 45#,
Seated Cable Row 110#,
DB Shoulder Press, 40#,
WG lat pull downs, 120#,
High pulls 65#,
Close grip bend, 135#,
Straight bar curls, 55#
Skull Crushers, 55#
All 5X5, done in superset pairings
17 May
Got out to the Anytime Fitness again. Nice place with a full setup of Hammer Strength equipment.
Cycle 1 Week 2 3’s
Squat day
OH barx10 Bar x10/10 135x5/5 155x3
working sets 175x3, 200x3, 225x7
BBB squats 135 5x10
These kicked my butt today. Tried to implement suggestions from last week. Descend slowly and explode upwards, pushing out with knees, weight on heels spreading the floor. No videos, didn’t feel right about taking video at a new place allowing me to visit free of charge as a guest.
2009-5-17
Cycle 2, Wave 3 (5-3-1)
Military Press Day
weight:188
MP
barx20
95x8
125x5
145x5
155x3
160x6 (PR+1 Rep)
Seated DB OHP
65’sx8
70’sx8x2sets
Pullups
BW+20x8x4 sets
Straight arm pulldowns
(Horiz)
70 8x2 sets
(Vert)
70x8x2 sets
Ez Bar Curls
110x5
120 5x3 sets
Done
5/17/2009
Chest/Tri
(Light week, not quite ‘deload’)
Bench:
Bar x 10
135 x 20 (all paused)
Inc. DB Press:
40x10
70x5
80x3
90x5
110x2
BB Floor Press (raised on aerobic step + riser = 4" off chest)
135x3, x3, x3 (30sec cluster)
225x3, x3, x3
245x3, x3, x2
D1-- Tate Press: 35x10, 45x10, 50x8
D2-- Seated DB Lat Raise: 35x10, 40x6, 40x4 + 35x5
Rec Bike: 25min.@L.11
[quote]SteelyD wrote:
5/17/2009
Chest/Tri
(Light week, not quite ‘deload’)
Bench:
Bar x 10
135 x 20 (all paused)
Inc. DB Press:
40x10
70x5
80x3
90x5
110x2
BB Floor Press (raised on aerobic step + riser = 4" off chest)
135x3, x3, x3 (30sec cluster)
225x3, x3, x3
245x3, x3, x2
D1-- Tate Press: 35x10, 45x10, 50x8
D2-- Seated DB Lat Raise: 35x10, 40x6, 40x4 + 35x5
Rec Bike: 25min.@L.11 [/quote]
Good Lord! That’s a deload?
Nice pressing for any day.
MAY 17TH- SQUAT/ ASSISTANCE
SQUAT
bar x warmup
135x5
225x5
315x5
405x3
(working sets- belt and wraps)
455x 5 sets of 2 reps
ZERCHER SQUATS
135x3
225x3
315x3
405x1 (PR 40 lbs)
SEATED DUMBELL PRESS
40x20
90x10
90x10
90x7
FACEPULLS
60x10
80x10
90x9
100x7-- the 60x to failure with no rest
DUMBELL CURLS
bunch for the summer t-shirts and to compliment my hot ab (singular)
**Wicked headache during the entire workout yesterday, really bothered me. Thought I was having a stroke after the 405 zercher. I think I was really dehydrated… felt much better after some gatorade and a shit load of water. Diet has been crap lately too… time to sort myself out.
Then my car died, so I am still trying to find a suitable replacement. I want a Dodge Challenger… wife says otherwise… damn…
On another note… I am on holidays this week! Gonna get some good lifting in.
Monday- Upper Body
HS Iso Bench 200 8,3,2 rp
HS Shoulder Press 80/side 11,7,6 rp
CG Bench 195 8,4,2 rp
Lat Pulldowns 160 11,8,6 rp
Deadlift 265x6, 175x12
HS Ab Cr 140 3x8
Okay thats rep Pr’s on everything and damn near a weight PR on CG bench. I have a issue though. My triceps are getting hit way harder than my chest is. I switched a DB lift with the HS Iso bench hoping to hit the chest more but damned if it isn’t hitting my triceps hard.
I need a chest exercise that I can do rest paused without a spotter and without getting my ead cut off. Any suggestions?