theBird- sometimes I feel better, sometimes tired, you’re right, it’s all about the rest and food.
jtownlax- the deadlift is coming along, just need practice 
2.28.13
Back
DL
135x5
225x3
315- 3 singles, felt easy. Next time I need more weight.
Pendlay Rows
135x10 x 3 sets
Sup Grip Row
185x10 x 3 sets
DB Rows
100x10 x 3 sets
Pullovers
55x10 x 3 sets
Slept like shit, had a headache, blah…at least I got it done.
3.1.13
Legs
Front Squat PR
Empty bar x10
95x10
115x10
135x10
155x5
175x5
185x5
205x5
225x5 PR!
All to below parallel. Felt strong, don’t know why today was so good…but I’ll take it!
RDL’s
135x10x 3 sets
Single Leg RDL’s
empty bar x10 x 3 sets
10-2 Lunges w/10#
10 a side, 3 sets
Was a little chatty today, and figured the front squat was enough and called it a day.
Of to walk in the slippery snow with the dogs.
3.4.13
Chest
Bench
Warmup…
225x5
265x5
275x2 -2 sets
Slow eccentric/pause
185x8
205x6
205x3 wow, those were a bitch!
Incline
Super sets of
135x10 w/
25x10 neutral grip DB flies
3 sets
Then a bunch of jump rope and an shit for 10 mins. Will do some cardio this afternoon.
3.5.13
Shoulders and Bi’s
Superset of
10x10 lat raise, top half
95x10 Seated Shoulder press
3 sets, short rest.
Arnold Press
50x10x 3
Partial Get up
30x10x 4 sets
I read it here last week? lying on the floor with a DB over your head, use your hips to roll onto your side, then back down again. R arm up, roll to L side. Felt good.
FacePull/Shrug Comp set
140x10 face
100x15 shrug (db)
Usual Bi Shit…Just want to maintain the 17" while I get leaner and work on my dead and bench more.
Sets of jump rope and ab shit.
Did jump rope/abs yesterday afternoon, then walked on crazy incline for 10 mins.Today walked crazy incline on treadmill for 10, then did sprints 1 min on, 1 min off 5X at 8 mph. Not really sprinting by definition, but good enough for today.
Im changing my squat technique.
When you start your descent do you stuck your butt back as far as it can go and “sit down”, or do your keep your back more straight and go straight down?
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[quote]theBird wrote:
Im changing my squat technique.
When you start your descent do you stuck your butt back as far as it can go and “sit down”, or do your keep your back more straight and go straight down?
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I just stopped by your log and saw you were going to squat again. I do the “butt back and sit down” version. For you, I really think that a front squat is the way to go. Takes all the pressure off your lower back, and forces your form to be perfect. You have no choice. There is no shitty form for front squats. Back squat is way over rated, especially for an athlete like you. Do a little research, I think you’ll find the same.
Just trying to help. Let me know.
Posted on Mon and Tues, but they don’t show up…
Monday was chest, Tues was shoulders and bi’s
Not gonna retype it all, but did slow eccentric paused reps for bench. It was a bitch. Benched 275x2 x2 sets first. Then incline and finished with Juno rope and abs. Did more conditioning in afternoon.
Tues was usual, more conditioning am and pm.
Weds lots of abs, sprints on the tread mill.
3.7.13
Back
DL
135x10
225x3
315x1
365x1
315x1
Pendlay Row
135x10x3
Sup Grip Row
185x10x3
DB Row
100x10x3
Ab stuff
Walked dogs thru the snow.
3.8.13
Legs
Nothing out of the ordinary, just trying to keep it healthy.
Goblet Squat w/DB
50x10
70x10
90x10
100x10
Squat
135x10
185x10
225x10
every thing to below parallel, knee is happy, so am I.
RDL
135x10x 3 sets
Single Leg RDL
empty bar x10 x 3 sets
Swiss Ball Glute bridge
10x 3 sets w/ sets of 20 pushups in between. Just cuz I need more chest stimulation.
Box Jumps
10x 3 sets
Off to walk the dogs. Will do conditioning this afternoon.
3.11.13
Chest
Warm up…
225x5
245x5
265x4
275x2
295x1
Incline
155x10x3 sets
Decline
185x10x3 sets
PecDec
90x10x3 sets
Low Cable Flies
40x10x3 sets
3 sets of 20 handing leg raises
20 sets of 20 hanging side crunch thingies…
Some kinda cardio this afternoon.
3.12.13
Shoulders and Bi’s
maintain…
Lotsa jump rope and abs.
3.13.13
Shitload of abs, treadmill sprints.
3.14.13
Back
DL
135x8
225x3
315x1
365x1
385x1 PR (recent)
Felt good. Could done more, thought I’d “leave one in the tank”.
Pendlay Row Sup Grip Row Superset
135x10 135x10
3 sets
DB Rows
100x10x 3 sets
Stiff Arm PD’s
50x10x 4 sets
Called it a day, no cardio, ab’s, nothing. Done in 40 min. Off to take a nap. For real.
[quote]strangemeadow wrote:
Off to take a nap. For real.[/quote]
A little tired buddy?
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Off to take a nap. For real.[/quote]
A little tired buddy?
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Was up late…the deadlift…probably not eating enough…
3.15.13
Legs
Nothing special…
Front Squat
empty barx10
95x10
115x10
135x10
Back Squat
135x10
185x10
225x10
Single Leg RDL
empty bar x10 each leg, 3 sets
Reverse Lunge
empty bar x 10 each leg
3 sets
Good Mornings
95x10 x 3 sets
Abs/ 2 sets of 15 pushups with feet on Swiss Ball
3.18.13
Chest
Bench
warm up…
225x5
245x5
275x2
295x1
305x1
No spot or lift off, nice.
Push Ups with feet on Swissball, on tippy toes
14
17
20
15
Wow! That was pretty hard. I liked it.
Bunch of ab stuff/jump rope. Solid.
3.19.13
Back
DL
135x8
225x3
315x1
365x1
405x1 PR! Was a little slow, but no sticking point. Killer.
Pendlay row/Sup Grip Row superset
135x10/135x10
3 sets
DB Row
100x10 x 3 sets
Push Downs
50x10 x 4 sets
Ab’s and Box jumps x a lot…
3.21.13
Shoulder and Bi’s
Nothing remarkable, lots of lat raises. Maintenance basically, for bi’s as well. Some ab shit.
3.22.13
Legs
Again, nothing out of the ordinary.
Front squats
Back Squats
RDL’s
Single Leg RDL’s
Lunges
Push ups with 1 foot on a medicine ball, the other foot held in the air
3 sets of 15 on each leg, so sets of 30, I would switch foot in the middle of the set.
Hard.
Next week on vacation, will work out, but don’t know what the deal is…