Did several different exercises, mostly concentrated on rep execution. All this talk of the perfect rep has got me to introspect on my execution and on the explosiveness of the first couple inches of each movement. Realized that, even though I have significantly upped my intensity since i started out, I was still only a percentage of the way there. There was room for improvement. Eager to see how this carries over to other movements and actual work days and how it affects my numbers. I normally give more merit to progress rather than soreness, but if I’m very sore tomorrow, since I used signifcantly less weight and didn’t really go balls out on my sets, I think this could be promising for the future.
Flat Bench Press 205 x 1
Dumbbell Bench Press 65 x 15PR, 9
Dips bodyweight x 2 sets
Didn’t expect to really blow anything away here, I trained late today and usually training past sunset just isn’t the same. just kinda did ME bench and moved onto DBs, did kinda well, think the ME bench woke my body up a bit. Still workin on the whole perfect rep thing, it seems easy to do on Dips because I can let gravity do most of the work.
Jammed my thumb pretty badly yesterday while throwing some passes with some friends, so I couldn’t do SLDL today because I’d have to grip the bar. Hope it’s a lot better tomorrow, if I get time to workout that is.
Legs
Back Squat 245 x 7PR, 4PR
Standing Calve Raises 160 x 10, 8, 6
Incline Sit UPs
Had to cut the workout down a lot, gotta keep cramming for a test tomorrow. Keep settin PRs, gonna start eating a couple double stacks from Wendy’s every night before I go to bed to get that weight going up.
Rack Chins 40 x 9PR, 30 x 8PR (I think these are the right weights, I used a hammer curl bar, I’d guess it was 20 pounds)
Db Rows 90 x 15PR, 10PR
Bent Over Cable Rows 80 2x7-10 reps
Rack Pulls 375 x 9PR, 7PR
Shrugs 255 x 9PR, 5
Weighted Holds 225 x 1, 185 x 3 (think I’m going to go with less weight, more time for my weight holds, see how that works. And by more time, I’m thinking 15-30 second range)
RE Seated Military PRess 135 x 7, 5, 3 (Don’t know what happened here, I’ve done MUCH more for reps with this weight)
ME Barbell Row 205 x 4 (forgot my straps, grip limiting factor here)
Skip Laterals 30 x 12, 8
Didn’t do face pulls
Barbell skullcrushers 70 x 22 DC RP 12 6 4
ME Pullups 30 x 6.5 reps
RE Back Squat 225 x 10, 8
Split Squats 40s x 8, 8
Forgot to do some bicep work.
Yeah soo…my conditioning is definitely hurting my sets here, it’s kinda pathetic. As much as I hate it, I might have to add some cardio days =(([/quote]
I haven’t read the entire log, but why are you adding MORE cardio?
I really don’t think slow steady-state cardio will help your lifting much. Just keep sweating and suffering through your sets, and after a couple weeks you will be in better shape.
Back off on weight a bit or extend rests an extra 30 sec - 1 min or so, then either add weight or decrease your rests over the next 4 weeks.
Or instead of slow cardio, try adding some heavy dumbbell/kb swings, c2 rower intervals, or just a more glycolytic movement pattern as a 5-10 minute finisher after your lifting.
Slow cardio is really just good at getting you good at doing slow cardio. It does burn calories, but thats more of a bad thing unless you are dieting and you look lean enough.
Just my opinion. Good log by the way and nice progress in your training.
[quote]That One Guy wrote:
musicma1n1 wrote:
That One Guy wrote:
Nov 12 09
ME Pullups 30 x 6.5 reps
RE Back Squat 225 x 10, 8
Split Squats 40s x 8, 8
Forgot to do some bicep work.
Yeah soo…my conditioning is definitely hurting my sets here, it’s kinda pathetic. As much as I hate it, I might have to add some cardio days =((
I haven’t read the entire log, but why are you adding MORE cardio?
When I said “my conditioning” I didn’t mean cardio, I meant “my conditioning” as in my muscular endurance. I was panting like crazy.[/quote]
If it’s conditioning try lowering the rest between sets and including reps in the higher range 15-30] within 70% 1RM along with your heavy sets as well. It’ll take time, but you’ll get it. Plus weightlifting is anaerobic, your suppose to be breathing hard afterward lol.