Deload Week (Last week)
Did nothing but eat since my last workout. Well that was easy.
ME Upper
Reverse Band Floor Press (while waiting for a bench):
10 @ Bar (No Bands)
10 @ 135 (No Bands)
10 @ 225 (Begin Banded)
5 @ 275
Reverse Band Flat Bench (Probably less than 10 lbs. tension on the top 1/3):
10 @ 225
5 @ 275
5 @ 315
3 @ 345
2 @ 365
1 @ 385
1 @ 395
1 @ 405 (Match PR. Definitely 1RM. Video)
7 @ 315 (Wanted 10, but my shoulder didn’t. Video)
Cable Low Row:
10 @ ‘14’, ‘16’, ‘18’ (I’m just going to start listing the cable weights like that since I don’t know the actual weight of each plate)
5 @ ‘20’
4x5 @ ‘21’ (Whole stack. Sets and reps PR)
Deficit Plyometric Push-Up:
4x10
I didn’t do anything at all this past week due to family stuff up until Saturday, and then I didn’t get to workout because the gym was closed at 2pm that day and I went at 3pm. Sunday, I don’t have an excuse. Oh well.
Today went well though, so I’m happy. I realized this week that the last time my bench went up, I had done reverse band work in the previous weeks. So I’m going to do more of it. In the video, it looks like the spotter is helping on the 405, but he wasn’t. Just a safety precaution.
Also, a girl passed out today at the gym and hit her head on a barbell. Beastmode.
Motivation: High
Nutrition: Good
Hmm, I thought the vids will be more food porn. I’m not terribly disappointed ;D
Great work, and send that poor girl my wishes.
Oh, and I made mac and cheese today, for you 
I put bacon in it too… WIN!
Nikki: Bacon is always a good decision. Sorry, no food porn today. lol
ME Lower
Deadlift:
10 @ Bar
5 @ 135
5 @ 225
Reverse Band Deadlift (Averages set at about neck level, almost no tension on the top 1/4 or so):
5 @ 275
5 @ 315
5 @ 365
3 or 5 @ 405
3 @ 455
2 @ 495
1 @ 545
0 @ 585 (So, so close)
1 @ 585 (Awesome…never done this before, so…585 lb. PR!)
Ghetto GHR:
5x5 (Last 2 sets used micro mini band for help, and I was able to go all the way down and up without pushing off…wasn’t easy though)
Front Squat:
4x10 @ 135
I worked on my deadlift form today. I think I’ve found out what will work for me once I get used to it. It will hopefully eliminate most of the problem I have with back rounding and shooting my hips up first. I’m pretty happy with the 585 that I got today considering I’ve never had it in my hands before. But it was only about 470 at the bottom. The first attempt was incredibly close, but the second one flew up. I didn’t go higher because of the previous fail.
Motivation: High
Nutrition: Good
DE Upper
Speed Bench:
2x5 @ Bar
2x5 @ 135
3 @ 185
8x3 @ 225 (Paused)
Ring Pull-Up:
3x5
Ring Facepull (kind of like inverted rows, just more standing up):
3x10
Farmer’s Walk:
~250 ft @ 60/hand
~125 ft @ 60/hand
Edit: Deficit Decline Push-Ups:
3x10
I did some other stuff as well, but this was the gist of it. My shoulders didn’t feel good the entire time though. It held me back after the bench. The 225 actually moved a lot faster than it used too, so I’m happy with that part.
Motivation: Medium
Nutrition: Okay
Didn’t get to the gym yesterday, it’s exam week.
ME Upper
Decline Bench:
10 @ Bar
10 @ 135
8 @ 225
5 @ 275
5 @ 315
2 @ 345 (Fail 3rd rep?)
2 @ 315 (To re-examine tightness)
1 @ 365 (Easy)
1 @ 385 (+10 lb PR!)
0 @ 395 (I think I could have gotten it if I had more control at the bottom of the eccentric)
10 @ 225
HammerStrength “Iso-Lateral Low-Row” (Pronated Grip):
10 @ 90
10 @ 180
5 @ 230
3x5 @ 270
Deficit Plyometric Push-Ups:
3x10
This was a relatively short workout because I have to study for exams. It was rewarding though, because I hadn’t hit a PR on decline in months! Getting a weight on decline usually means my flat bench will follow soon after.
I don’t know how squat is going to go on Wednesday though, since I haven’t done it since Nov. 14…and that was DE.
Motivation: Medium
Nutrition: Okay
Music: Attack Attack!
ME Lower
Squat:
? @ Bar
5 @ 135
5 @ 185
5 @ 225
2 @ 275 (Knee’s, hips, everything just weren’t feelin it)
Box Squat:
5 @ 315
3 @ 365 (Didn’t feel great)
3 @ 405 (Much better)
1 @ 435
1 @ 465 (Not bad, but I didn’t feel good going any higher)
Edit: 20 @ 225
Ghetto GHR:
5x5, 4 sets with mini band assistance.
Westside Cable Abs:
5x20 @ “12”
DB Swings (like kettlebell swings)
10 @ 70
3x10 @ 90 (Used to only do this with 80, much easier now. PR)
I wasn’t expecting much of this workout because of the late night studying/sitting in the same hip flexion position. Full squatting just wasn’t going to happen tonight. I’ll be fine once I actually do my DE lower days for a couple weeks. I was able to do a set of GHRs without touching my hands at the bottom, that was cool. I want to work up to less assistance with those.
Motivation: Medium
Nutrition: Poor, but getting better (I didn’t have any food in the fridge)
DE Upper/Cardio?
All of this was done in 30 minutes. About 30 seconds between every set and exercise. Two exams today! fart
Speed Bench:
10 @ Bar
10 @ 135
3 @ 185
3x3 @ 225 Normal Grip (About a finger width medial to the rings)
3x3 @ 225 Wide Grip (Pinkies on rings)
2x3 @ 225 Wider Grip (Ring finger on rings..lol?)
Cable (Rope) Triceps Pushdown + Mini Band:
3x10 @ ‘10’ + Band
Cable (Rope) Curlz:
3x10 @ ‘10’
Cable (D-Grip) Single Arm Reverse Fly:
3x10 @ ‘4’
Cable (D-Grip) Single Arm Row:
3x10 @ ‘10’
Simple, very quick. I never got up from the bench once I had 225 on there and I didn’t move from the cable station until I was done. I contemplated going to the gym in between my exams, but fuck that. And I can’t go tomorrow because my girlfriend is graduating, which should be an all day event. I feel good getting it done so quickly, because now I can relax for a few before going to rape these motor development and nutrition exams.
Anyway, I actually felt very good doing the wide grips on the bench. I usually on stay wide with the bar and 135 for warm-ups, which never feels as strong as my normal grip, but today the bar was actually moving faster with the wide grip without pain in my shoulders. Maybe I’ll start experimenting with actually using my chest?
Motivation: High
Nutrition: Good
Music: A Day to Remember, “2nd Sucks”
DE Lower
Speed Squat against Avg. Bands:
5 @ 135 No Bands
2x5 @ 135 +Bands
6x3 @ 185 +Bands
3" Deficit Speed Deadlift:
5x5 @ 135 3 sumo, 2 conventional sets
Suitcase Deadlift:
2x5/side @ 135
Hyperextension:
2x10 @ 100
Pretty low volume, low weight day except for the suitcase deads. I haven’t done those in a while, so they weren’t easy.
Motivation: Low
Nutrition: Good
ME Upper
Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
1 @ 335
1 @ 355
0 @ 375 (Fell forward at the beginning?)
1 @ 375 (Ass came up, counting it. Match PR)
4 @ 315
29 @ 135
One-Arm DB Rows:
3x10 @ 130 w/ Straps (Don’t think I’ve done this before, PR)
HS High Row:
5 @ 340
2x5 @ 270
3" Deficit Push-Ups:
2x10 Plyo
5 w/ Mini Band, 5 without
I thought I had hit a PR with the 375, but it turns out I had already gotten that. Oh well, it was definitely a 1RM today. I haven’t hit that since I got it months ago, so I’m excited about that. I have no idea what happened with the first 375, it was weird, and I’m surprised I even got half way up. I was dead by the end of the push-ups. My triceps just weren’t gonna work.
Got to work out with my dad today as well. That’s him in the video.
Motivation: High
Nutrition: Good
Music: Asking Alexandria, A Day to Remember
ME Lower
Deadlift:
Bar work
2x5 @ 135
5 @ 225
5 @ 315
5 @ 365
3 @ 405
1 @ 455
1 @ 495
1 @ 525
0 @ 565 (Close, very disappointing)
5 @ 405
Ghetto GHR:
2x5 (Was basically impossible to do these the way I had to set up)
Westside Cable Abs:
3x20 @ “8”
I’m very pissed about the fail at 565. I got it above my knees but just couldn’t lock out. Based on the video, I start with my shoulders too far forward. I’m still working on getting my lower back to stay arched.
Motivation: High
Nutrition: Great
Well, I came here in search of food but you’re doing good in here, PRs everywhere, so it’s all good.
Wow, your dad is a big dude. That’s nice that you two can train together.
Nikki: Yeah, there may not be much food here for a few weeks since I’m home on break right now, so I’m not doing the cooking. Don’t be fooled by his upper body, he’s got chicken legs. haha
DE Upper
Speed Bench against Avg. Bands:
10 @ Bar
2x10 @ Bar+Avg.
10 @ 95+Avg.
8x3 @ 135+Avg. (Alternating wide and normal grip)
(Explosive) Average Band Rows:
15 Bilateral, 10 Unilateral - Chest-Level Attached
15 Bilateral, 10 Unilateral - Waist-Level
15 Bilateral, 10 Unilateral - Eye-Level and Kneeling
DB Shrugs, Strapped:
3x10 @ 130 (PR, I guess)
I needed this to be a light/speed day, so I’m glad it was. I played a game called wischixin yesterday. It’s basically rugby with less team play, plus you use a soccer ball and try to get it into a trashcan. My shoulders and ass got to hit the ground a lot running full speed, so I was sore today. I feel better now that I’ve moved though.
Going to start using numerical values for these out of 4.
Motivation: 3/4
Nutrition: 3/4
Explosiveness: 4/4 (Going to start putting this here to assess CNS fatigue. I’ll use it on both DE and ME days, it’s not about speed, it’s about force output)
DE Lower
“Speed” (aka Slow) Squat:
? @ Bar
3x5 @ 135 (First two sets felt bad on hips, third felt okay with mini-short band around my knees)
2x3 @ 225
2x3 @ 135
2x3 @ 225
Speed Deadlift:
5x2 @ 135 + Mini-Short Bands
Hyperextension:
5x5 @ BW + Doubled Mini Band
Mini-Short Band Mobility Stuff:
X-Band Walk
Band Glute Kick Back
Spider Walk for Hips (For shoulders @ 5:45-Video at the bottom)
Westside Cable Abs:
3x20 @ “8”
Kneeling Thoracic Twist Thing (will find video and name later):
2x10 @ 15, 25
My hips felt like shit today when I was squatting. That’s the reason for the weird set/weight programming. 135 would feel good enough by the 2nd set, so I’d go back up to 225, which would feel awful. Should have just done 185. Deadlift felt great though, and so did everything else but squats.
Motivation: 1/4
Nutrition: 3/4
Explosiveness: Squats-1/4, Everything Else-3/4
Spider Walk at 5:45
Elitefts.com- EFS Pro Band Demostration - YouTube
ME Upper
Decline Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
5 @ 315
3 @ 345 (+1 rep PR, probably could have done this well before now, just hadn’t)
2 @ 365 (+1 rep PR!)
1 @ 375
1 @ 390 (+5 lb. PR!)
7 @ 315 (+2 rep PR! Almost got 8)
Cable Low Row:
10 @ “140”
8 @ “220”
3x5 @ “260” (whole stack)
8 @ “220”
I know I didn’t do enough accessory work, but I was spent after this. I am very surprised that this workout went so well. I didn’t eat much before I went, and I had been painting some stuff for my dad, so my shoulder was somewhat fatigued. I love when this type of thing happens. I just go in a destroy “it” despite not perfectly preparing myself.
I was so close to getting that 8th rep with 315. I’ll get that and a 10th soon enough though. I can taste that 400 pound decline mark too. I was in absolute control of the 390…slow eccentric all the way, and no sticking point. Awesome.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Music: The Word Alive, “Like Father Like Son” and “Hounds of Anubis”
ME Lower
Squat:
Bar Work
2x5 @ 135
5 @ 225
5 @ 275
5 @ 315
3 @ 365
1 @ 385
1 @ 405
1 @ 425
0 @ 445 (Damn.)
20 @ 225 (Actually relatively easy. Need to try a 255 widowmaker next time.)
Hyperextension:
3x8 @ 120 (Set and rep PR I think. Need to keep using 120. Tough)
Westside Cable Abs:
3x20 @ “80”
I’m not terribly hurt by missing the 445. It would have been a 10 pound PR, but I’m happy because of how well 405 and 425 went. I fell forward slightly with 425, but it wasn’t bad. I’m just glad to have 405 under my belt. What I mean by that is that I feel like I know have 405 as something I could do every time I squat, same thing goes for a 365 bench and a 495 deadlift. Those things are all guaranteed as a warm up weight now.
The problem with my squat at 445 was falling forward (as usual), I need to figure out what to do about that. I think a lot of it has to do with not being tight throughout my back. So, I’m open to suggestions, but I think I’ll be doing more hypers and good mornings with strict form as accessories. I also want to increase my 3RM so that my form with singles will hold up better.
I’m starting a deload now. It’s based on the fact that I’m going out of town and won’t have gym access for a few days. I’ll be done deloading next Friday (DE Upper).
Motivation: 1/4 at the beginning, but 4/4 by the time I got to 225 because I didn’t fell like shit.
Nutrition: 3/4
Explosiveness: 2/4 (squats were kinda slow, but everything was still moving well)
Wischixin
Played the same game from last week. So, 2+ hours of sprinting and…uh…impact training. After ME squats yesterday? Ouch.
I’m Back, Still Deloading
I did a bunch of stuff today. I’ll write down what I did, but a lot of it was in between sets of the other exercises.
Bench:
10 @ 135
5 @ 225
3x5 @ 275
Standing Good Morning:
2x5 @ 135
3x5 @ 185
Clean and Press:
3 @ 135
Hang Clean:
3x5 @ 135
Kroc Rows:
2x10 @ 80+Short Mini Band
Average Band Rows:
3x10
Other:
Short Mini Band Abduction/Adduction and Forward/Backward Walks x A Bunch
Mini Band External Shoulder Rotations x A Bunch
Simple. Ate a bunch of crap this weekend. Didn’t feel great today, but that was expected. I did 3x20 incline push-ups last night to help me not feel awful today. I’m glad I did because my shoulders and upper back did not enjoy the push-ups.
[quote]bugeishaAD wrote:
Lookin solid dude![/quote]
Thanks, man! 'ppreciate it.
Played wischixin again yesterday. Sprints and all that.
Done Deloading - DE Upper
Speed Bench:
10 @ Bar
10 @ 135
3 @ 185
9x3 @ 225 (Alternating between regular grip+short mini band around wrists and wide grip (ring finger on ring))
Almost all reps were paused.
Strict BB Bent-Over Row:
10 @ 135
10 @ 185
3x5 @ 225
Cable Face-Pull w/ 1 Second Hold:
3x15 @ “52.5”
Seated DB Curlz:
3x10 @ 30s
~2.5" Deficit Push-Up:
2x10
~3.5" Deficit Plyo Push-Up:
2x10
Felt great today physically. I decided not to wait until tomorrow to get back. I’ve been very bored, especially today.
Bench went excellently. Found my groove quickly and they all moved very fast, which is unusually for using 225. I give credit mostly to gripping the bar tighter than usual along with the band around my wrists (which made me grip tighter as well). I just felt much more stable and the bar didn’t seem as heavy.
Rows felt good too. I focused on my lower back arch and controlling the bar.
Motivation: 3/4
Nutrition: 2/4 (Decent choices, not enough volume though)
Explosiveness: 4/4
