Happy Anniversary!
And take it easy on the abductor.
Congratulations on 9 years with your wifey, hope you have another 50 in good health. Running and lifting make for good conditioning.
Thanks a ton fellas. As cliche as it is, I can’t even begin to state how lucky I am.
We were pretty busy this weekend and I didn’t get a chance to update Friday workout, which I’ll do after tonight’s lifting. I did run again on Friday before lifting and my abductors felt pretty good. I’ll be squatting tonight and will try to be smart with my lifts. Saturday was spent trenching my yard for 4 hours and another 2 hours smashing out a concrete wall with a sledge. No lifting ensued afterwards, but I’m still a bit sore from the sledge work.
The volume in here is frightening. High reps scare me.
KP, it does get a bit monotonous at times, but I guess I enjoy it for the most part. Though last night I kept a trash can close to the squat rack, just in case…
Catching up on logs:
7/26/2013
Bench:
135 x 10
155 x 10
205 x 5
255 x 5
255 x 4
205 x 11
205 x 8
CG Bench: 135 x 10, 3 sets
Tri ladders Superset with front delt raises @ 3 x 10
Decline push ups @ BW x 20, 20, 17
Super set with flies 35 x 12, x12, x10
7/29/2013
Warm ups consisted of jump rope, static squats and OH squats
Squats:
135 x 10
185 x 8
205 x 10
225 x 3
255 x 5
275 x 3
225 x 10
225 x 9
225 x 8
185 x 10
185 x 10
185 x 10
Total 96 reps
Leg ham curls:
50 x 10, x10, x10, x8
Leg extensions
70 x 10
95 x 12
120 x 12
145 x 10
Abductors were feeling better than last week, but my strength and stamina is definitely lacking. The session didn’t feel great, but it’s some progress, so I’ll take it.
Hell a lot of squats and then you had to add curls and leg extensions, good god man where does it end. Nice work.
Ouch. Do you have a desk job? I couldn’t walk after that much volume. Impressive.
Thanks GV. Once I get past the squats, the accessory work is all down hill!
Ya Hel, I spend most of my waking hours sitting, during the week. I enjoy my work, but it’s not healthy lol.
Volume whore! What would your dad say?
They say desk jobs are the new smoking. Certainly f-ed me up, I think I want to do dog walking for living.
Why do you say your “stamina is definitely lacking”? You did do all those squats, right?
That’s a ton of squat reps in one session. I got winded just reading it.
I think you need more volume in your sessions 
[quote]minimaltechno wrote:
Volume whore! What would your dad say?
for living.[/quote]
“Put your damn pants back on!” - Dad
[quote]cavalier wrote:
Why do you say your “stamina is definitely lacking”? You did do all those squats, right?[/quote]
I was especially winded that night. I really should have spread another 26 or so reps out over the last 7 sets. Part of it I can blame on my abductor, but the other part was me just bitching out.
[quote]DBasler wrote:
That’s a ton of squat reps in one session. I got winded just reading it. [/quote]
They’re tinkerbell weights though. I’ve seen the videos of guys widowmaking 400+. That’s what I want. It’s going to be a long ass time before I get to eat that cake though.
[quote]MattyXL wrote:
I think you need more volume in your sessions :)[/quote]
Pssh, my wife is always like - “can you turn that volume down, I can’t hear the TV”. Next time she complains, I’m gonna be like “Matty said I needed more volume. Sorry!”
Quick question: Wouldn’t you want to keep your volume low on the ascension and then backload the volume after your peak set?
135x5
185x4
205x3
225x3
255x3
275x3
245x8
225x10
225x10
225x10
205x10
205x10
205x10
close to same reps but your intensity and total poundage will be higher with less fatigue.
Just a thought or three.
Solid work going on in here .
[quote]FISCHER613 wrote:
Quick question: Wouldn’t you want to keep your volume low on the ascension and then backload the volume after your peak set?
135x5
185x4
205x3
225x3
255x3
275x3
245x8
225x10
225x10
225x10
205x10
205x10
205x10
close to same reps but your intensity and total poundage will be higher with less fatigue.
Just a thought or three.
Solid work going on in here .[/quote]
Looks good, still a crap ton of volume! wow.
Ya Rick, that would be a more productive approach. Reps at 135 are just to get the blood flowing. For the last couple of weeks especially, I’ve been sporadic with weights and reps due to not being sure how my abductors are going to react. I’ve been making changes from set to set based on how things are feeling. Now that everything feels to be getting better, I should be able to start following a scripted workout. I’ll give that template a shot tomorrow.
7/31/2013
Warm ups: DB swings, jump rope
Pull ups were super setted with first 4 deads @ BW x 15, x10, x10, x8
Deads:
135 x 10
185 x 5
205 x 5
225 x 5
255 x 5
275 x 5
Yates Rows
135 x8, x10 (4 sets)
Meadows Rows
60 x12, x12, x13
Fatboys Ala Matty
BW x 10, 3 sets superset with banded pull aparts
Shrugs
225 x 11, x10, x10
superset with rev fly
20 x 12, 3 sets
8/1/2013
Warmups consisted of jump rope and db swings
Bench
135 x 10 paused
185 x 5 paused
205 x 5 paused
225 x 5 short pause
245 x 5
265 x 4 - Could have hit the fifth, but I noticed a spider web in the grip of my 45 and while I was pushing up the 4th rep, saw a black widow moving in the middle… So, I had to halt the set and take action.
WG Bench
135 x 5, 3 sets
CG Bench
135 x 20, x20, x18 - felt some burn!
Super set with hanging leg raises
OHP (should have done these before cg press)
95 x 10
135 x 6 (2 sets)
OH Tri press, eazy curl bar
85 x 10, x11, 8
Superset with front delt raises
20 x 10 (3 sets)
BB Shrugs
135 x 20 (3 sets)
Super set circuit with decline band press for 3 sets of 20 and…
Bench dips
BW x 20,
BW + 25 x 20
BW + 45 X 20
Chins at BW x 12, x10, 12
Not a crazy workout but I felt really strong under the bar for my benches last night. The rest of my lifts felt really strong and controlled as well. Starting to feel my energy raise a bit.
Woke up early this morning and had some really unusually high energy. Thought I’d be productive and get a few lifts in. Nothing crazy as I have squats tonight, but the work felt good to start the day.
Warmed up with jump rope, DB swings, push ups
Deads
135 x 8
225 x 10
225 x 10
225 x 11
Meadows Rows
50 x 12, x13, x15
Shrug
135 x 20, x20, x25
Edit; fixed the DL weights
You thought you’ go easy and deadlift?