Wednesday 11-19-14
B.w 217
1 min rests. 2 min between variations.
EXPLOSIVE BENCH -amazing what rest feels like. Tho this is short lived…next 6 workdays will be 11 plus hour days. Holidays are ruthless on us.
Warmup- tng afap.
Barx12
135 x 10
205 x 8
225 x 6 felt strong here
Work- tng afap
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3 all fast n easy.
Comp paused Bench-
255x5 1sec pause . Easy
255x5 2 sec pause . Last one slower…
Closegrip bench- tng. Pause last rep only
225x8- regular grip (fingers on last of knurling touching the smooth)
225x8- 1 finger on smooth
225x8- 2 fingers on smooth. Tougher to balance…
Chins- b.w 217
X1 3 sec hang n hold
X2 2 sec hang n hold
X3 1 sec hang n hold
Work
X9 not bad
X5 sapped!
X2 drop set
Rest10
X2
Rest20
X2
Rest30
X2
Rest40
X2
Rest50
X2
AB wheels- b.w 217. Tng
X6
X6
X6
Work
X12
X12
X16
Great day really.
Friday 11-21-14
B.w 217
1 min rests .belted.
HEAVY SQUAT
warmup- atg. Beltless. Full 2sec pause
Barx5
135x5
155x5
185x5
205x3
225x2
245 1
Work- belted. To parellel
265 x 2
265x2
265x2
265x2
265x2 these felt fast. Some of the best pop at the top I’ve had!
275x3 fast
295x3 fast
305x3 good
Pause at parallel- 2sec pause last two on each set
245x6
245x6 good
Paused deads- using thicker bar
135x5
205x5
225x5
245x5
265x5 wanted this…
shrugs- mixed grip .1 sec hang n hold.
265x10
245x12
225x12
great day
Next week looks like hell. 12 hrs days. Plus help at home for thxgiving. Holidays suck really. MAY start training early to free up a day.
nice work man, I see some pr’s in ur near future
so much hard work going on in here. Keep it up man.
Thanks guys! I just keep at it. Rest and therefore fatigue management are my battle. Mobility work and food are easy part for me. 1st 3 week block complete… love my adjustments so far. Most skeptical is the 4" blocks. Well see tho…as time goes…
Sunday evening.
Incline Bench- pause every rep
Barx10
135x10
185x10
205x12 p.r?
Incline close grip- overload. Tng
225x5
205x7
185x9 spoto 2" off chest.
Nice pump.
Oops. Here’s the right week.
Monday 11-24-14
B.w 222 in shoes.
1-2 min rests
HEAVY DEADLIFT
warmup- 3" def. No belt. Doh. Explosive.
135x5 power clean
135x5
205x5
225x5 felt good here
245x3
265x3
295x2 mix grip. felt good
Work- beltup. Mixed grip
305x2
305x2
305x2 all Deadstop
4" block pulls- best I’ve felt…
325x2
345x2
2" deficit- tng
295x5 called it.
High bar paused squats- completely ass to grass full paused. heavy triple is the goal.
135x3 3 sec pause
205x3 2sec pause
225x3 1sec pause here on out.
245x3 felt good
265x3 felt like the heaviest I’d get with the described form. Very happy!
245x8 atg. Tng .Pry a p.r?
225x10 feeling some jello on last two. Goal met.
Rows- heavy triple the goal
135x6
155x6
205x3 felt explosive
225x3
245x3 def. Some english. Fatigued heavily now.
225x6 same.
205x8 first 5 fairly strict. … …
Wednesday 11-26-14
B.w 220 w. Shoes
1-2 min rests
REPS BENCH
warmup- tng. Pause last rep only
Barx12
135x10
205x8
225x6
245x4
265x2
Work- tng. Afap.
275x8 all fast
275x8 last two slower
Comp. 1 sec full pause- wanted this today
300x3 all controlled
300x3 same. Last rep slower on each. Happy.
Closegrip- tng. Pause last rep only
265x6 good
265x6 again.
Chins- b.w 220 . Tng
X3
X3
X3
Work- 1sec full hold at top
X8 ties p.r
X5 nice second set. 2 sec hold here
X2 w sec hold drop set
Rest10
X2
Rest10
X2 blown.
AB wheels- tng
X8
X8
X8
Full 1sec pause at floor
X6
X6
X6
X6 felt.strong on all these today !
Friday 11-28-14
B.w 219
1 min rests no belt
EXPLOSIVE SQUAT
warmup- atg. No belt. Afap
Barx12
135x10
185x8
205x6 felt warmed up here
225x4 good
Work- To parellel. Pop at the top.
235x2
235x2
235x2
235x2
235x2
235x2
255x5
255x5 better than first set
Pause at parellel- full 2sec pause on last rep
225x5
225x5
Paused deads- 1 sec pause 1" off the floor. explosive
135x10
135x10
205x10
205x10 last cpl fatigued…
Shrugs- 1 sec hang n hold
205x12 snatched
205x12 Bench grip
205x12 Deadlift grip
Light day.
[quote]barbedwired wrote:
- Only starting deadlifting and squats after 30 years of age makes you realize the base strength that can be built and retained by doing them at a young age is priceless…as I had none.
[/quote]
hey! I don’t know why but i felt like reading the intro to your log, and this is something i have really noticed this year!
we do alot of cardio on my crew, and the guys that were really good at cardio in highschool (aka hockey players or runners or whatever) are really good at cardio again with minimal training. what i mean is, they will go for 5 years without working out, and with 1 month of training be better runners than i am.
or in my life, it took me 4 years of training to be able to deadlift 400lbs (which is kind of sad i suppose but i’ve never been a gifted athlete) but after working an busy summer for forest fires in which i lost 20lbs and didn’t workout for 5 months straight almost, i was able to deadlift 405lbs first try (second week) when i got back to the gym (at 20lbs lighter!)
for whatever reason the body seems to have very little issue getting back to where it was before, but struggles so hard to make new ground! whats with that?
Yeah. It’s real. Muscle memory I suppose… you are what you do. That’s for sure and it’s way harder to become something else.
Week 5
Sunday night
Incline bench- tng
barx10
135x8
205x6
225x4
245x1
255x1
275x1
295x1 only slow rep of the day…
Incline closegrip- tng
245x4 p.r?
225x8
205x8
135x12 2sec pause spoto press 2" off chest
Did an all out set of pull ups after @222
X8 hitched last one. Happy since I never do them ( I do chins)
Monday 12-1-14
B.w 222
1 min rests no belt
EXPLOSIVE DEADLIFT
warmup- doh. 3" def. Deadstop. Explode up.
135 x 8
205x6
225 x 4
245x2
Work- from floor. Doh. Deadstop. Explode up
245 x 2
245x2
245 x 2
245x2
245 x 2
245x2 these all felt good.
2" blocks- mixed grip. Deadstop
275 x 5
275 x 5 odd from this height. Good Deadstop work tho
2" deficit- tng. Brought stance in about an inch each foot.
245 x 8 last two slower
225 x 10 I like these…
High bar pause squats- atg. Full pause. Explode up.
135 x 8
185 x 8
205 x 8 felt strong on these
205 x 8 again. Form breakdown on last two. Powered thru decent tho…
135 x 8 front squat. Inner wrists and shoulders burned after this.
Rows- deadstop. Deadlift stance. Bench grip. Thumb less
135 x 10
155x10
195x10 explosive. Some.english…
Deadhang- 1 sec pause 1" off the floor
155 X12
Rest10secs
135 X12
Done. Decent.day.
Wednesday 12-3-14
B.w 222. Again.
1 min rests.
HEAVY BENCH
warmup- explosive. Pause last rep only as many seconds as you did reps
Barx10
135x8
205x6
225x4
245x2
Work- explosive.
265x2
275x2
295x2 fast
305x2 good.
Comp pause- full pause.
315x2 1 sec pause. 2nd slower…
315x1
315x1
315x1 full 2 sec pause all 3 singles. All moved well
Closegrip- explosive. Pause last rep only.
275x6
275x6 very good. Last rep a struggle. Goal met
225x8 2 sec pause 2" off the chest. Spoto. Some burn.
Chins- b.w 222
X1 3 sec hang n hold
X2 2 sec hang n hold
X3 1 sec hang n hold
Work- explosive. No pauses.
X5
X5
X5
X5 last cpl slower
X5 same
Full 2 sec hang- explode up.
X3
X3
X3 1st rep hardest on all these. Held last rep only 2 sec at top
AB wheels- tng. No pauses
X8
X8
X8 all good
From standing position - feet together. Full roll out from toes and back.
X5
X5
X5 all hard really. Got big breathe. Flexed everything . All at the top of each rep just like a deadlift…
Awesome day.
Late start. Crappy day. No time to log before work. Will log after…
Backlog
Friday 12-5-14
B.w 218
1 min rests . Belted working sets
Very broken sleep. My wife started new hours so everyday I am up at 8 a.m to get kids off to school. Then sleep a bit till my 2 year old wakes. No thin crazy at work hours wise this week. Worked over Monday and again Thursday night. Finally got to bed around 430 a.m only to have my daughter wake crying every half hour ish. Growing pain I assume. …this happens every now and again. But between the late bedtime, the up and down w. Her and still getting kids off to school I was upside down. So she finally fell asleep and slept a bit at 1030 which led to me waking at 1215 In a panic. Normally we are up by 1030. And I like to start my Training at noon. Not today. Anyways enough complaining.
REPS SQUATS-
warmup- beltless atg
Barx10 2sec pause
135x8 2sec pause
185x6 tng from here on out
205x4 all of these felt like shit so far. Form felt off. Akward.
225x2
245x2 this set . honestly felt best.
Work- belt up. To parellel. Def a p.r for a 3x8
265x8
265x8
265x8 while not exceptionally fast. Each rep moved and no bad form. I’ll say sets of 8 are mentally tough to hit all your ques after like 6 reps…
275x3 these moved well.
295x3 tad slower. But kept form
Paused at parallel-
245x5 1 sec pause . Last rep sucked
245x5 2 sec pause. All reps sucked?
Tho warm-ups and pause squat sucked. The 3x8 and heavy sets went o.k. even set a.p.r… just goes to show…
Paused deads- 1sec pause 1" off the floor
135x8
135x8
205x8
225x8
225x8 finished off w. A set of stiff leggeds. Really felt it at top of hams and lowest most middle point of my back.
Shrugs- 1sec hang n hold
225x12
225x12
225x12
Ate heavy this week and had an extra meal each night that consisted of two Whey Protein bars and a cup of coffee. Overall it showed on the scales but I could really tell during squats as my belt was a bit tighter too…
[quote]barbedwired wrote:
Ate heavy this week and had an extra meal each night that consisted of two Whey Protein bars and a cup of coffee. Overall it showed on the scales but I could really tell during squats as my belt was a bit tighter too…[/quote]
Bulking up to super heavy weight lol.
