Deadlift: 135x5, 185x5, 225x5, 245x5, belt on: 255x11(PR)
KB Swings: 3x32.5?x20, 1x12x32.5(single hand)
Straight leg sit ups: 3x12, 1x24
I’d like to get the same amount of reps with 315 as I did with 255. I’m really going to try to hit a 405 dealift before the end of the year. This session was pretty brutal.
The reps on the deadlift killed me, and I really felt the kb swings in my glutes. The sit ups were easy, I’ll have to add weight next time.
Also, I got some good advice on form. I need to drive through my heels more by getting my big toe up, not let my upper back round too much, and get down further to use more quad to break it off the floor. I really need to work on doing this, and a lot smoother.
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The KBs weigh 35 pounds (16kg), not that it really matters much.
Purple Lat Pulldown(one Purple in each hand): 4x15-20
My bench sucks. I found out some new reasons why. My elbows are flaring right after I start to press the bar off my chest. I thought that I was touching the bar too low on my chest, but this was not the case at all. I need to squeeze the bar much more, and actively hold my upper back tight throughout the lift. My first rep is slower than the rest, which is stupid. I need to get a pair and just lower the damn bar. Also after each rep, I lower the bar higher and higher on my chest. Also, I couldnt even press the 35 lb. kb over head for more than maybe a couple reps. Thats pretty bad. On a positive note, I felt the pulldowns in my back more so than just about any other back excercise, and they felt great on my shoulder.
I felt ok on the squats. I’m still a little tight in the hip flexor/groin, especially my right one. The zercher step ups are much harder on the back/abs than I thought. My whole lower body is pretty much destroyed today. Awesome.
Sit-ups with feet under power rack, wide: 4x8-12, last set with 25 lbs. plate for 8.
I felt alright on the deads. I’m kinda glad it was a deload week, because I was pretty tired today. I pull much stronger from the floor if I get my air in at the top, intead of the bottom. I’m curious to see where my max will be whenever I test it next.
Reverse Band Lat Pulldown on Bench: 4x15(2 purple bands)
BB Shrugs: 135x20, 3x12-15x225
I learned a lot more about my bench. I’m not keeping my legs tight during the lowering. I was basically not even using leg drive either. Also, even though I have a big arch, my upper back is not staying pulled together/tight. I’m really looking forward to the next bench session so I can apply these things.
Arch back good morning(deadlift stance): 105x20, 145x15, 11
Standing KB Rows, 3x15x45
Pulldown Abs w/green band: 4x15-20
The Deadlifts felt pretty easy, even with the chains. The good mornings on the other hand were very hard. I had a hard time keeping my chest up, and the movement felt extremely awkward with a deadlift stance. Something that sucks this much is sure to make a big differece.
1-board Bench Press: barx10, 95x8, 115x3, 135x3, 145x3(PR)(ring finger on rings), 145x5(PR)(ring finger on rings)
4-board Press, pinky on rings: 175x6-8(PR)
BS JM Press thingy: 3x8-10
BS Curls: 3x15
Purple Band Pushdown: 3x???
My Bench form is improving, and I’m confident that I will see great improvement as my form gets better/ I get stronger. I feel the same way about the squat. I’m really looking forward to getting my squat stance back out so I can start moving some decent weight again.
Saturday: Mobility, stretching, rotator work
Joe DeFrancos Agile eight/Simple six(have made a very noticable difference in my hips/groin. I just started the upper body drills, but I’m hoping I will see similar changes. Time will tell.)
I decided to put my diet into fit day for the hell of it. It came out to be about 2600 calories with a 38/30/32(F/C/P) ratio. This was 114 g Fat, 215 g CHO (60 of which was fiber), and 213 g Pro. This isn’t too bad at all considering this is a pretty average day of eating, and I havent counted calories in over a year. I would say this is probably maintenance level for me. Heres what a ate:
M1: 10:30 AM
1/3 cup Steel cut oats w/ 1 cup strawberries, 1/2 a banana, 1 teaspoon chia seeds, and 1.5 scoops Grow!
M2: 2:00 PM
2 cups Homemade chili
M3: 5:30 PM
6 oz. Chicken breast w/ 1 cup spinach, 1 cup mixed berries, and half an avacado
M4: 8:00 pm
2 egg whites, 1 egg
3 tblspns pb
1 teaspoon chia seeds
1 serving greens+
2 tblspns. gingerbreas torani
1 oz. 99% chocolate
2 tblspns. coconut flour
(I mix this together and cook it kind of like a pancake. I got the idea from the eggs/pb thread. It started as simple as that, and I kept adding/changing things 'till I got it like this).
Squats felt strong, could have gotten another rep or 2. I tried manta ray squats for the first time, and they thoroughly suck giant balls. The leg curls and leg raises were both harder than I thought they would be, but very effective.
Lets see… I havent updated in a while (not that anyone reads this log anyway, so I suppose that means I’m talking to myself). We did some light RB pulls, snatch deads (worked up to 225x8 doh), and abs.
No workouts monday/wednesday. Friday was a test day. My back was fucked up so no deadlift, but I squatted 285 with knee wraps. I got a bleeder and tapped the safety chains with 325, and missed it. I hit a 160lbs. bench which was a pr, and missed 175. The next week was all light workouts. I did bench 135 for 10 though, which was a pr. On Monday I Squatted 405 lbs. to a parallel box. It was rb(micro minis). On Wednesday I hit a 185 1-board, which was another big pr. Friday I did 10 dynamic squat sets with purples, then did some speed pulls up to 225, thats all my back would take.
On saturday I did 8 straight weight sets of bench with 115. Monday I did Sumo stance box pulls(3" box). My back was still pretty fucked with so I did 315, 335, 365. This was a pr, but only because I have never done these before. I also tried high rep box squats with a band around my feet and belt. I paused on the box and tried squeezing as much as possible all my squatting muscles. I came back and did abs after work. On Wednesday I decided I just wanted to beat my old 5 rep pr on floor press, which was 150. I did 155 with effort left to spair. I also decided to run a mile seriously, and hit it in 6:00 even. I will try 5:30-45 next time. I was pretty happy with this, I guess.
I just hate running, ughhh. Today was DE Squats. I did 10 sets of 2 with 195 and the purples over a 25lbs plate instead of just over the barbell. I felt good today, so I worked up to 2 doubles of 235, and 285(pr). If felt pretty easy too. Heavy, but easy.
My form felt really good and everthing just kind of came together. Next week I will hopefully be going to train with brian again, but I don’t know what the hell I’m gonna do about my suspended license and a shot radiator. I wish money grew on trees like when I was little.
This is a de-load(boring as hell/bodybuilder) workout. Just some reps on the bench and a few less sets/weight on the accesory stuff. Also skipped the suplementary movement after the bench, I just wasnt feeling it today. A couple more gay workouts and then it’s back to killing some new pr’s. Can’t wait for this week to be over.
Free Squat, Med. Stance: barx10, 105x5, 145x5, 195x5, belt on, 235x5, 260x5(PR)
Incline abs against miniband: 4x12-15
I decided after reading about some different methods of de-loading that I would do a max effort movement and abs on max effort day, and just some reps on DE effort day with some light accesory. This way am able to deload while keeping my sanity. I was just going to go up to a hard set of 5 because I have a nasty cold, but I felt good and decided to beet my old 5 rep max by 10 lbs. I took these bitches DEEP as hell too. Deep as in my body wouldnt go lower. I felt really strong on these, and maybe had 1 more in the tank. Good workout.
Today was just another de-load day. Hit a nice PR on the inclines. I used a med. grip on all the sets but the last one, on which I used a wide grip (pinky on rings). I wanted 3 reps, but really strained with the second. I am still trying to keep failed gym lifts too a minimum, so I left it at 2. I don’t know who makes the lat machine, but it’s kind of like a single arm DB row. I also ran for the second time today, in preparation for basic training.
I’d will be at a sub 10:00 min 1.5 mile run by the time I leave. One more day of deloading(will probably just do some light reps on the deadlift(225x5) and some abs. next week I will get into some speed work with the minis fot the bench and deadlift, along with 2-4 chains on the box squat.
Today was pretty damn sweet. I got a huge fucking PR on the deadlifts, then went to work from the gym. When I arrived at work I was told to cut a buch of marked out blinds in half with a hand saw, probably 60-70 of those bitches.
So, I got payed 9.50/hour to cut blinds in half. Awsome! This beats dealing with customers (97% of which are mentally retarded) by a longshot. More running tommarow, ughh.