4/27/14 - benching really doesn’t do my back any good. I think my hyperlordosis of my lower back combined with benching causes some disc issues. Lower back was just unbelievably tight and I could hardly yoke 500lbs.
Yoke (no belt)
270x50’
450x70’ drop at half way, under 8 seconds total, which is fast as fuck, but i was struggling to not drop it.
450x70’ three drops, got really frustrated and called it before i did something stupid. need to rest up for a bit.
Stone/Plate loaded collar Over 48" bar medley (50’ to and from each implement to bar)
180 stone, 100lb plates. done for about three sets.
Death medley (Overhead axle walk x 50’, conans walk x 50’, tire drag x 50’)
125x50’, 180x50’, 300x50’
125x50’, 180x50’, 300x50’
125x50’, 320x50’, 340x50’ WANTED TO DIE. PAIN PAIN PAIN MMMMM YUM.
Back whenever I seldom benched, arching always annoyed the hell out of my back. Whenever it hurts extending the back its more facet related instead of disc. I got that nice lordosis as well, and it feels waaay better when I stretch my hip flexors. Love using bands to stretch them, makes it super fun.
Overhead Squats
45x8,5,5,5
55x5,5,3 lost it on the 2nd rep
65x5,5
75x3 easier than 65
95xf
95x1,2
115xf, caught it multiple times back in a hang snatch position, resnatched and tried again.
115x1
shutting it down there. was going to attempt 135 but my left shoulder is bugging me.
SLDL’s off 3" deficit (no belt)
135x8,8
225x6,6
315x12 hook grip. didn’t put the weight down until the last rep.
315x10 same as previous
315x10
5/5/14 - have not weighed myself in a very long time, but 233 in the PM. Probably a bit fluffier than I usually am but whatevz.
Strict Press
135x5 feeling sluggish
155x5
190x3 slow reps again, this weight should never move slow ~.~
215x11 PR, if I had been feeling good I would have attempted 225x10 for a PR.
Floor Press
135x8
225x15?
Shoulder bodybuilding hypertrohpy ronnie coleman gainz madness swole pump orgy (me and my training partner just grabbed any weight under 50lbs and did a hypertrophy shoulder oriented workout)
x11,863
x440
Have not had a shoulder pump like this in a long time. hopefully my volume in time surpasses Csulli’s.
Zerchers
135x8
225x5
315x3
365x2 felt a weird pull in my subscap area
365x2 belt on, better
405x2 felt easy and subscap feels better
405x3 wanted 5 but subscap acted up and I kind of got scared
Sandbag carries
205x50’ bag’s really easy to pick but grip is tough due to soft bag (lolz) alot of slack in it.
205x50’
260x50’
260x50’ hamstring crampy
260x30~‘, had to drop due to pretty severe cramps. took a minute and finished the remaining 20 feet.
260x50’, felt better.
260x50’
260x50’ best run yet
the goal for carries was atleast 100 foot runs but i really hit a wall with hamstring cramps.
Strict overhead press
135x5,5
185x5
205x2
235x7 PR, still not happy with it. camera cut off 3 seconds in and I just felt like I was going to pass out when I unracked.
Tire Flip
1024x3 PR with this
1024x3x1 some singles work for whatever reason. tire felt much easier this time.
650x5x5
5/15/14 - felt really groggy today, the deluge of rain didn’t help either. had to wake myself up with a cold shower preworkout.
Beltless Pause FS
135x3x3
225x3 light headed
225x2
275x2 easy, should be
325x1 felt easy but literally blacked out on the way up. PR for beltless pause even though too easy to warrant as a max lift.
365x1 blacked out on the entire descent and way up. big beltless paused PR too. have more in me on a better day.
One arm BB snatch
95x3
135x2
150x1 just fooling around. always liked this exercise.
Pull ups/head supported bent row to chest SS
x10/85x10 (axle)
x8/85x10
x8/85x10
x8/85x10
Yoke
270x50’
450x50’
595x30’ felt fine, cutting distance to preserve
700x30’
800x35’ first pick felt great and my speed was awesome, but the second pick was all in my sacrum.
Axle Clean and Press all sets DBL overhand (have not done these in over a year, i want to train this a bit more and get my form back)
125x5,5
215x3,3
265x2
305x3 (kind of), tried to split jerk the last rep, since this was my first time split jerking I had trouble sticking it. not bad though.
Axle Clean and Press: as many reps in 60 seconds
220x9 in ~45 seconds. was too gassed to get 10 in under 15s.
