Sumo still sucks, but is sucking less. Had a good day on SSB squats as well.
Workout
A) Sumo DL
135 x a bunch
185 x 8
225 x 6
275 x 5
315 x 5
340 x 4
365 x 2 PR
315 x 6 rep PR
B) SSB Squat
135 x 8
175 x 8
195 x 8
225 x 8
C) BB Shrugs
3 sets
D1) Reverse hypers
3 sets
D2) Ab Wheel
3 x 8
Prowler
90lbs x 40m x 10 trips
[quote]Spock81 wrote:
[quote]scj119 wrote: 3/7/13. OHP.
I am getting really fucking sick of this gym being crowded. It’s March, why is it more crowded than it was in January? I am having to work in with people on all my sets and it is taking me forever to get through them. Go ahead and bench 185x5 for the 20th workout in a row, I’ll wait.
[/quote]
YES YES YES!! Gym is crazy busy right now! It’s cause everyone wants to look good for swim suit season and all that shit. I’ve talked to some trainers who say this is the busiest time of year for them, wayy busier than new years.
I WANT MY OWN SQUAT RACK[/quote]
Don’t we all? Some day, I will own one in my own house and it will be glorious.
[quote]spar4tee wrote:
that was weird[/quote]
You’re alive?
[quote]VTBalla34 wrote:
Yeah apparently March is the busiest for personal trainers and such, once everyone finds out they can’t do it on their own after their new years resolutions…plus you gotta look sick on spring break brah…
agree that post was pretty douchey and condescending…but some good advice in there…[/quote]
Yeah which is why I’m already implementing a lot of it before he came in here. But he didn’t read any part of my log other than “injury” so had no idea which advice to give… other than that I’m injured, which was extremely helpful for me to know.
[quote]VTBalla34 wrote:
Yeah apparently March is the busiest for personal trainers and such, once everyone finds out they can’t do it on their own after their new years resolutions…plus you gotta look sick on spring break brah…
[/quote]
As the PT Director at said gym, I can tell you that March, June and November are the busiest for sales.
How did you do those row things you mentioned above? Can you show me the next time you’re in? I need something to wake up my lats - they are getting too comfortable in the exercises I am doing.
Bench feeling strong lately. I was hitting extra reps last week and then yesterday, 235 felt easier than 230 did last cycle. My weight has been steady, but my belts are looser and my girl thinks I’m leaner so maybe I’m recomping a bit after a long layoff? I’m generally not a believer in “recomps” but not gonna question what’s going on as long as I’m makin progress.
Workout
A) Bench
bar x a bunch
95 x 8
135 x 5
185 x 5
215 x 4
235 x 4 x 4
B) DB Bench
75 x 15
85 x 10
95 x 7
C) DB Row
110 x 8 x 3sets
D) Lat Pulldowns
3 x 10-12
E1) Face Pulls
3 x 15-20
E2) Straight Arm Pulldowns
2 x 8
[quote]Polsen714 wrote:
[quote]VTBalla34 wrote:
Yeah apparently March is the busiest for personal trainers and such, once everyone finds out they can’t do it on their own after their new years resolutions…plus you gotta look sick on spring break brah…
[/quote]
As the PT Director at said gym, I can tell you that March, June and November are the busiest for sales.
How did you do those row things you mentioned above? Can you show me the next time you’re in? I need something to wake up my lats - they are getting too comfortable in the exercises I am doing. [/quote]
I’m not sure if I can do it with the t-bar at your gym, because it’s raised on a platform, but I’ll give it a go.
It surprises me January/December aren’t there for new years resolutioners. I would be interested to know which month has the most people scanning their card to get in.
Squats were ok, better than last week but still not as strong as pre-injury… to be expected. I worked in Front Squats for the first time in a while as well… I think between squats/front squats/SSB squats/sumo DLs my quads should be stronger soon.
I know that’s overdoing the quad stuff, but I’ve decided I will be back to conventional pulling this week or next, so it’ll even out a bit.
RDL’s felt light. I kept front squats light for now since I was just getting used to the form again.
Also, RDL’s have really helped me learn to keep the weight on my heels and keep my ass far behind me as I lock out a deadlift - I think it will carry over to my deadlift form and I will finally pull through my heels as I’m supposed to.
Workout
A) Squat
135 x 5
175 x 5
205 x 5
235 x 5
260 x 5
285 x 5
I FINALLY broke an upper body 1RM PR. God it felt good. I’m pretty sure at one point (i.e. 75% of the lift) the bar was moving at less than 1 foot per 5 seconds, and I almost dropped it on my head after.
Training is going very well right now. I’m feeling progressively stronger on bench and OHP every week for the first time in a long time. I’m doing several things differently so it’s hard to say what the main change has been.
Decided to rep out CGBP at 185 instead of pushing the weight heavy today.
Workout
A) Strict OHP
bar x 2 sets
85 x 6
120 x 5
145 x 5
165 x 3
185 x 1
195 x 1
205 x 1 PR!!!
B) Close Grip Bench
155 x 8
185 x 10
185 x 8
185 x 8
C) One-armed t-bar row
50lb x 8
75lb x 8
100lb x 8
Pulled conventional for the first time since hurting myself… so it’s been like 2-3 months. Yikes.
Plan was to work up at 365, and then figure out how many sets/reps to do there once I saw how heavy it felt (spoiler: it felt heavier than it should).
I was also exhausted Friday from getting a horrible night’s sleep Thurs… but I still managed to hit a PR in SSB squats and prowler.
Workout
A) Deads
155 x buncha reps x 2 sets
225 x 5
275 x 5
315 x 5
340 x 4
365 x 3 x 3
B) SSB Squats
155 x 8
175 x 8
205 x 8
235 x 8 PR
C) Shrugs
3 x 10
D1) Reverse Hypers
3 x 10
D2) Ab Wheel
3 x 8
Prowler
Brought out the 35’s instead of the 25’s, so I misloaded it (too much weight)… decided to roll with it, couldn’t stomach carrying more weight around just for the purpose of making it lighter on myself…
Same weight for 5x3 as last week (that’s just how it works sometimes when you are rounding off percentages in a progression scheme). I had a brain fart and didn’t realize it was the same weight… I would have done a backoff set or something just to make sure I got more work in than 4 weeks ago. No big deal. It was definitely easier to complete the set/reps than 4 weeks ago though, I am getting stronger on bench.
Workout
A) Bench
2 sets w/ bar
95 x 6
135 x 5
175 x 5
215 x 3
240 x 3 x 5sets
B) DB Bench
65 x 10
95 x 8
95 x 7
95 x 7
C) DB Row
100 x 12
100 x 11
100 x 11
D) Lat Pulldowns
130 x 10 x 3
E1) Face Pulls
3 x 15-20
E2) Straight Arm Pulldowns
2 x 8
[quote]spar4tee wrote:
Nice to see some PRs[/quote]
Thanks man. I agree.
[quote]VTBalla34 wrote:
NIce big PR on the OHP buddy. Breaking into the 200’s. BW OHP should be on the horizon![/quote]
Weirdly whenever I sleep well and have a productive day at work, I crash and drag ass around 5-530pm when I gym… but when I feel like shit all day (and overcaffeinate to compensate) I have a great workout.
Yesterday’s sucked, I got done most of what I wanted but it was a total grind.
Workout
A) Squat
135 x 2 sets
175 x 5
205 x 5
235 x 5
260 x 5
280 x 5
B) RDL
185 x 8
235 x 8
265 x 8
295 x 8
C) Skipped front squats… I was beat, I had already waited a long ass time for a rack once and didn’t feel like waiting again, I was already there way late because of the delay… so fuck it
Had a dinner date with the lady, but squeezed in a decent amount of work in the time I had. Was kinda unfocused on OHP, think because I worked myself up so much for the 205 last week that I had a bit of letdown-itis today.
Not bad, just coulda been better.
Ghetto Meadows Rows on the chest-supported T-Bar are tough, I have to row it in a very particular direction or the bar bumps up against the sides. Gonna give it a couple more weeks trying to get the feel of it but might switch it up.
Workout
A) Strict Press
bar x 2 sets
85 x 8
125 x 5
145 x 5
165 x 5
175 x 4
180 x 3
185 x 2
195 x 1
B) Close Grip Bench
155 x 8
190 x 8
200 x 8
(drop set) 200x8, 180x4, 160x4
C) Ghetto Meadows Rows
50 x 10
75 x 10
100 x 8
100 x 8
2nd week back on conventional deads. Felt stronger than last week.
Went to a beer festival all day saturday, sampled a shit ton of good beer and apparently made love to the pole in the metro car on the way home. Supposedly there was a pack of 10 girls who were cracking the hell up. Funny, don’t remember that.
Workout
A) Deads
155 x 2 sets
225 x 6
275 x 5
315 x 5
340 x 5
355 x 4
360 x 4
365 x 4
B) SSB Squats
135 x 8
175 x 8
200 x 8
225 x 8
C) Shrugs
3 x 12
D) Reverse Hypers
3 x 10
E) Ab Wheel
3 x 8
Prowler
Someone taped fucking sandpaper to the bottom of this thing. Used same weight as last week and could hardly move it. After 6 trips I had to lower the weight
Bench keeps going well. Thought today would be a struggle and it was, but not as much as I thought going in.
DB Rows seem to have stalled out a bit so I busted out the straps and Kroc Rowed a weight I had never handled before. Hopefully I’ll go back to 105/110 next week and own it.
Workout
A) Bench
bar x 2 sets
95 x 8
135 x 5
175 x 5
205 x 5
230 x 3
250 x 3 x 4sets
B) DB Bench
90 x 10
90 x 10
90 x 8
C) DB Row
(warmup) 90 x 10
Straps - Kroc Row - 120 x 13 each arm
D) Lat Pulldown
4 x 10-12
E) Tricep Pushdown
65 x 15 x 2
E2) Straight Arm Pulldown
55 x 10 x 2
[quote]scottkoscielniak wrote:
seems like your back is doing better[/quote]
Yeah man, nearly 100% I’d say. There’s still a mental block with heavy shearing weight, but I’m getting over it.
After my working sets on squats, I decided to hit a single at 315 for the first time since the injury, just to get the feeling of a semi-heavy weight on my back again. It was ugly but I hit it and I have zero back pain today.
Worked back in leg presses as well. Quads were hurtin.
Workout
A) Squat
135 x 5
175 x 5
215 x 5
240 x 5
265 x 5
275 x 5
315 x 1
Lackluster OHP day. Haven’t felt very strong since I hit the 205 PR. Many grinders were had.
However, I really want a bigger back, so I’ve been trying some things from this Meadows article - 8 Great Rowing Variations
… and I dipped my ghetto Meadows Rows (the t-bar setup just wasn’t right for it) and tried Smith Machine Rows. Good golly, I felt that in my back more than any exercise I’ve ever done. This John Meadows guy might really have a future in the coaching business…
Workout
A) Strict OHP
bar x 2 sets
85 x 8
115 x 5
140 x 5
160 x 5
170 x 4
180 x 2
185 x 2
190 x 1
B) Close Grip Bench
160 x 8
190 x 9, 7, 8 (24 total reps)
C) Smith Machine Rows
counting the bar as 45
135 x 10
185 x 10
225 x 6
205 x 8
D) Lat Pulldowns
3 x 10
E) Cable Rows
3 x 10
I’m thinking of taking out lat pulldowns and adding some DB overhead pressing, OHP main sets is pretty much all I do for shoulder strength during the week. If I want 225 OHP I might need more.
So, I cut my dead session short Friday. I was due to hit 4 heavy triples at 370, then SSB Squats/shrugs/abs/reverse hypers and prowler. But starting on my last warmup set (345), I started feeling a pain in my lower back, which got worse with each set. I didn’t think it was anything major, but I have been wrong in that assessment on three separate occasions and I couldn’t stomach how stupid I would feel if I finished the workout then couldn’t move for a month for a FOURTH TIME.
So, despite wanting to finish the session with every fiber of my being, I cut it short and decided if it was nothing serious I would make it up this week. I think what happened was that I worked on keeping my hips lower and my chest up, and it created a different stress on my body than usual, so I naturally got sore while doing it.
But I’m fine this week and will lift as normal.
Workout
Deads
155 x 2 sets
225 x 6
275 x 5
315 x 5
340 x 5
370 x 3
370 x 3
