Work
So, I was going to have an ME squat day, but I discovered that the website used to schedule me for flag football reffing is screwed up. I thought I wasn’t scheduled, but I got an e-mail at 5:30 with the list of people scheduled. Surprise, I was scheduled…for 5:30. I had to rush there. I basically lightly jogged for 3 hours with some sprints thrown in there.
Hopefully I’ll get to squat tomorrow.
Friday
Squat:
Bar Stuff
2x5 @ 135
5 @ 225
5 @ 275
Box Squat:
1 @ 315 (Used knee wraps for the first time. Hated it)
5 @ 315
2 @ 365
1 @ 385
1 @ 405
5 @ 315
I had one very shitty week. That includes in the gym shittiness. I’m going to have to hit squats hard if I want the weight to go up. I’ll probably specialize in that soon somehow.
ME Upper
Decline Bench:
10 @ Bar
10 @ 135
10 @ 225
5 @ 275
3 @ 315
2 @ 335
2 @ 355 (PR almost…Second rep sucked though)
0 @ 365 (Touched way too high)
19 @ 225 (+2 rep PR)
HS High Row:
10 @ 90
10 @ 180
10 @ 230
8 @ 270
5 @ 320 (PR, I think)
7 @ 270
Bench Dips:
10 @ BW
10 @ BW+70
10 @ BW+100
7 @ BW+120
18 @ BW
This is a much better start to my week than last week. I’m slightly disappointed about my bench performance, but that was to be expected after not really benching well for an entire month. Damn, that’s depressing. Oh well, I’m getting back to it now.
Motivation: High
Nutrition: Good (Great minus the Cinnamon Toast Crunch this morning…lol)
Music: Escape the Fate
“More weight.” Last words of Giles Corey, farmer and accused witch, while being crushed with stones.
ME Lower, There we go!
Bar Work
Deadlift:
5 @ 135
5 @ 225
5 @ 275
5 @ 315
5 @ 365
3 @ 405
2 @ 455 (Add belt)(+1 rep PR!)
1 @ 475
0 @ 515 (No belt…stapled)
0 @ 515 (Belt, but leaned forward)
1 @ 515 (Probably the longest grind/lockout ever)
8 @ 405 (+4 rep PR! Huge!)
Seated Leg Curl:
5 @ 60 Unilateral, 5 @ 60 Bilateral
5 @ 100 Bi
2x10 @ 100 Bi
Seated Leg Extension:
10 @ 140
10 @ 160
I’m so glad I finally had a good work out. My form on the deadlifts felt great until the 515 and I leaned forward on the second attempt. I got it on the third though, so no biggie. I’m very happy about the 455x2 and the 405x8. The 405s were just flying up like nothing, during my warm up and the burnout. 515 is still 20 pounds off my PR, but again, I’m fine with it considering I haven’t done anything well in a month.
Motivation: High
Nutrition: Poor (The quality was good, but the quantity was awful for most of the day)
Music: Attack! Attack! and Broadcast the Nightmare
Quote: “It’s not a good sign when your calves are cramping during a deadlift” -Me, after the second failed deadlift at 515.
DE Lower
Warm Up
Squat:
Bar
5 @ 135
5 @ 185
8x3 @ 225 (Mini band doubled around knees to make me force them out)
5 @ 135
Barbell Glute Bridge:
10 @ 135
5 @ 315
5 @ 405
2x5 @ 495
Missed DE Upper due to sickness. I wish it would go away, but having jobs that are 99% outside and at night doesn’t help.
Meal Picture: 1.20 lb. Grass-fed all-natural T-bone steak, squash w/ olive oil, and potatoes w/ rosemary and olive oil. Not pictured: Organic Milk.
Motivation: Medium
Nutrition: Good
ME Upper
Bench from Pins (starting at chest):
Bar Work
10 @ 135
5 @ 225
5 @ 275
2 @ 315
2x1 @ 315
Strict Bent Over Row (starting with bar on bench, which makes my upper body almost parallel to the floor):
10 @ 135
3x5 @ 225
EZ Bar Standing Overhead Tricep Extension:
5, 8, 8 @ 70+Bar
EZ Bar Standing Curls:
3x5 @ 70+Bar
That pin bench is tougggghhhhh. I think I’ll start doing it more. There’s no way it’s not going to help my off-the-chest speed. I have to go study abnormal psychology now.
Motivation: Low-Medium
Nutrition: Good
Music: In Fear and Faith
ME Lower
Squat:
Bar Work
5 @ 135
5 @ 185
5 @ 225
5 @ 275
5 @ 315
3 @ 335
1 @ 355
1 @ 375
1 @ 385 (Felt good, considering last time I squatted ME, 315 felt bad)
Box Squat:
1 @ 405
1 @ 425
1 @ 445
1 @ 465 (+10 lb. PR!)
1 @ 475 (+20 lb. PR!)
I worked out in a Crossfit gym today. I met a guy last week at the aquatic center that works there and he invited me to train with him. It’s a warehouse type set up and it’s badass. I liked it a lot. No power rack, but they had the old school bar holder thing for squats. I was kind of pressed for time since I didn’t pay to go there and I explored for a bit before starting, but I got in a good workout. Apparently with a squat like mine, I could get sponsored. I don’t know about all that, considering I don’t do Crossfit, but I probably could do it. I just don’t know if I would enjoy it. I like getting strawwwwng.
Motivation: High
Nutrition: Okay (not enough)
Music: Metal playing in the gym. So refreshing.
[quote]TylerPK4L wrote:
Food Porn[/quote]
Oh yes, now I remember why I love this log.
Oh and uh, good work with the training and such.
Great eats 
[quote]Nikki9591 wrote:
[quote]TylerPK4L wrote:
Food Porn[/quote]
Oh yes, now I remember why I love this log.
Oh and uh, good work with the training and such.
Great eats :)[/quote]
Lol, I feel so loved. Thanks!
DE Upper
Dumbbell Bench:
10 @ 45s
10 @ 75s
5x5 @ 90s
Dips:
10 @ BW+45
3x5 @ BW+90
HS High Row:
10 @ 90
10 @ 180
3x5 @ 270
Kinda boring. But it was a DE day, so nothing big was going to happen. The dips hurt my elbows and wrists for some reason.
Motivation: Medium
Nutrition: Okay
Music: In Fear and Faith
DE Lower
Warm Up
Banded Speed Squat:
3x5 @ Bar+Avg. Band
5x5 @ 95+Avg. Band
5 @ Bar+Avg. Band
Hyperextension:
3x10 @ BW+100
Plank:
2 @ 30 seconds w/ 45 lb on back
Not much to say about this workout. The squats felt great. The planks with the added weight were very tough.
Motivation: Medium
Nutrition: Good
Music: Escape the Fate
ME Upper
Warm Up
Flat Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275 (Lumbar and Thoracic back regions are very sore)
Decline Bench:
5 @ 275 (Much better)
5 @ 315
3 @ 335
2 @ 355 (+1 rep PR)
1 + Sticking Point @ 365 (Almost broke the sticking point on the 2nd rep)
18 @ 225
Cable Low Row:
10 @ 140
8 @ 160
6 @ 180
5 @ 200
5 @ 200 (Straps)
Triceps Pushdown (EZ Attachment):
10 @ 110, 130, 140
7 @ 150
I’m happy with the 355x2 since I didn’t get it a couple weeks ago. I got it very easily this time. 365 was very close to breaking through. Everything but my back (just tired) felt good today.
Motivation: High
Nutrition: Good…Great potentially.
Music: Attack Attack
ME Lower
Deadlift:
5or10 @ 135
5 @ 225
5 @ 275
5 @ 315
5 @ 365
3 @ 405
1 @ 455
1 @ 495
1 @ 525 (PR Match)
1 @ 545 (+20 lb. PR!!!)
9 @ 405 (+1 rep PR!)
Crossfit Type Thing:
3 straight rounds of 15 Hang Cleans @ 135lb + 15 Burpees (No rest. Did it in 8:40, wanted to die)
Super happy about the 545 deadlift. 5 and 1/2 plate club! I did the “metcon” (metabolic conditioning) because I worked out with the guy I met from the crossfit gym and he wanted me to try it. I did, and it was awful. It’s not the strength or conditioning that was an issue. It was the up-and-down movement for almost 9 minutes straight. I felt like throwing up from the deadlift, not to mention after that shit.
Anyway, back to the deadlift. It wasn’t pretty, but I got it pretty quickly.
I think I could have gotten 10 reps of 405, but my sweat went straight through the chalk by that rep and the bar was just slipping out of my hands.
Motivation: High (Caffeine)
Nutrition: Good
Music: Attack Attack! (I know I keep listening to this, but they are really odd, with a mix of techno/rap beats, screaming, and breakdowns. Good for lifting IMO)
DE Upper
I went to the Crossfit gym again today, which is a garage gym, and stayed there for 2 hours. So, I’m missing a lot of things I actually did because I just fucked around a lot.
These are things I know I did though:
Bench:
10 @ Bar
5 @ 135
3x6 @ 185
Push Press:
5 @ 95
5 @ 135
5 @ 155
3 @ 185
1 @ 205 (Match PR from 2 summers ago)
1 @ 225 (20 lb. PR)
Clean:
Warm Up x 135 and 155
1 @ 185
1 @ 225 (PR)
0 @ 245 (So close)
Farmer’s Walks with Sand-Filled Water Jugs (60 lbs each):
80 yards x 3 (3rd one = jog)
Other stuff for shits 'n gigs:
Rope climb once
2x3 Pull Ups
Box Jumps
Tire Flips
Sit-ups on GHR
I love going to this place. It’s exactly what I need to just tear shit up. Loud music, people that give a shit about what they’re doing, and basically no rules.
Motivation: High
Nutrition: Okay
Music: Parkway Drive
[quote]TylerPK4L wrote:
Food Porn: Eggs, potatoes, bacon, onion, and cheese.
[/quote]
How funny, I’m back
Seriously, that’s sexy though
And great job on all those PRs
^^Thanks, I’ve been making that meal a lot lately. It’s awesome.
DE Lower
Warm Up and Bar Work
Low (Below Parallel) Box Squat:
5 @ 135
5x5 @ 185
That’s it. Doesn’t seem like much. And it wasn’t. I wasn’t very motivated at all today. I figure I’ve done enough extra lower body work over the past couple workouts (cleans). I’ve got ME bench tomorrow and ME squat (probably box) on Wednesday, then I’ll probably start deloading until next Friday.
Motivation: Low
Nutrition: Okay
Music: Parkway Drive
ME Upper
Flat Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 225
3 @ 315
2 @ 335
1 @ 345
1 @ 365
0 @ 375 (I didn’t prepare myself well enough during previous sets)
16 @ 225 (+1 rep PR, I think)
Banded (working against me) Dips:
10 @ BW+Doubled Micro Mini
7 @ BW+Doubled Mini
6 @ BW+Doubled Mini
[Standing] Kroc Rows:
10 @ 100
10 @ 120
12 @ 120+Mini Band (Maybe 140 total, then it’s a PR) (Straps)
2x10 @ 120+Doubled Micro Mini (Maybe 160 total, PR) (Straps)
EZ Bar Curls:
7 @ 70+Bar - Wide
5 @ 70+Bar - Narrow
I took 3 scoops of Jack3d today and felt like throwing up. Definitely worked once I got to dips, but I should have taken it earlier to help the bench. I should have warmed up more/better than I did on the bench though. I like using the bands a lot on the dips and rows, I think it will help considerably. Wrists weren’t happy about the curls though.
I need to remember to take my camera to film my box squat on Wednesday. Shouldn’t have the title “With Videos” if there are no videos, huh?
Motivation: High
Nutrition: Good
Music: Broadcast the Nightmare
ME Lower
Warm Up
Box Squat:
5 @ 135
5 @ 225
5 @ 275
5 @ 315
5 @ 365
2 @ 405
2 @ 425
0 @ 455 (Completely stuck at bottom)
1 @ 455 (Much better)
0 @ 475 (Same as first 455)
10 @ 315
Hyperextension:
3x10 @ BW+100
Decline Sit-Ups:
2x10 @ BW+70
I don’t know what happened with the box squat. I think it may have something to do with studying for a chemistry test for 72 hours straight and, thus, sitting down hunched over for 72 hours straight. Hips weren’t exactly happy. That’s also the reason I didn’t lift yesterday, I knew I’d do horribly, so why not just wait til today?
I’m deloading now. Focusing on glute power, pull-ups, dips, and maybe some deadlift form.
Sorry, no video. I forgot the camera. 
Motivation: Medium
Nutrition: Carbs and Protein. Lots of em.
Music: The Word Alive, Chiodos, Attack Attack!
Deload Week (Yesterday)
Stretching and Warm-Up
Pull Ups:
5x5 (4 sets with straps, for power)
Dips:
5 @ BW
5 @ BW+45
3x5 @ BW+90
Cable Triceps Pushdown against Mini Band:
Not sure of the numbers. 3x8 at 100 + Band, and others.
That’s it. Deload week is very welcome.
