[quote]Otep wrote:
@ Pch2: A landmine row is… [/quote]
Oh, I’ve never heard them called that, but I know what you’re talking about.
Oh, I understand, I do the same thing all the time. It’s just more information to know even if you don’t use it.
Sunday 05/02/2010. Conditioning
KB Swings: 115 in 10 minutes.
Waaahh, back.
Monday 05/03/2010. High carb, Upper body
Landmine Row: 90-160. 8 sets
Bench Press: 175-245. 8 sets
Lat Pulldown: 180-270. 8 sets
Military Press: 115-165. 7 sets
Ropdowns: worked up to 10x90.
Curlsz: worked up to 8x100
PhatGripDeadlift: worked up to 3x315
ReverseFlyes (previous rear delt flyes): 3x8x20’s.
-Weight went up relatively smoothly. Not confident enough to boost the weight just yet, but confident to the end. Except on bench, which went 2-1, and I have no idea what happened there. Poor set-up or too little rest in between sets, maybe.
-Shoulders feel GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRREAT!
for real though? count chocula?
that cat is not even comparable!
notice, I’m evil and he is cocoa!
Tuesday, 05/04/2010. Lower body, Medium carb
Front Squat: 185-295*. 10 sets
Back Squat: 305-335. 4 sets
Deadlift: 345-405. 5 sets
Decline Sit-ups: 3x6x50
Standing Calf Raise: 3x10x400
Good Morning: 2x8x165
-Front squat was 2-1, but I’ll claim it anyways. Felt like I had more in DL, but didn’t want to take the time to prove it. Will leave that PR for next time.
-Pain in left groin absent today. I blame taking time to groove the process of using the groin to ‘pull’ down into the squat. Pain in left shoulder similarly absent, though I’m unsure as to the cause. Absent these obscure pains, lifting was a lot of fun today!
@Rock: LOL @ ‘I’m evil and he’s cocoa’.
I am completely unable to argue with your logic.
Wednesday 05/05/2010. Conditioning
KB Swings: 120 in 10 minutes.
-Back pain was less because I intentionally laid down between sets on a hammock (don’t ask). If this trend continues, the pain will be manageable.
-However, next time will try, instead of 10 sets of 12, to do three sets of 40. This will:
-Get heart rate much higher than currently
-Allow more decompression time for my spine in between sets and
-Probably allow for the same density of lifting.
Long story short, will try next conditioning workout.
Thursday 05/06/2010. Upper body, Medium Carb
Landmine Row: 90-160. 8 sets
Bench Press: 185-245. 7 sets
Lat Pulldown: 180-270. 8 sets
Military Press: 115-165. 7 sets
Curlsz: worked up to 10x100
Ropedowns: worked up to 7x95
PhatBarDeadlift: worked up to 5x315.
Rear delt flyes: 2x9x20’s.
-It makes me sad that I’m not seeing faster progress in my upper body lifts. I’ve been working at the same back weights for like, three or four workouts, and while I’m a bit more comfortable with them, I’m not ready to progress to heavier weights. I getting impatient with the rate of my progress, but I think as long as I stick with it, I’ll be okay.
-A few days ago I actually weighed the bars in my gym. Turns out that, because I use the phat bar for pretty much everything (except Deadlifts), most of my lifts should be about 5 lbs heavier than they’re recorded here. Because I’m not THAT anal retentive, I’m not going to claim those five pounds… yet. I’ll wait until after I hit my 3/4/5 week (where I max out and show GrayCrane just how badly I whupped his progress) and THEN I’ll claim them 
Friday I didn’t lift. Was going to do some conditioning work, brother came into town, shit was fun. But not liftering.
Saturday 05/08/2010. Lower body, High carb
Front Squat: 185-285. 9 sets
Back Squat: 295-325. 4 sets
Deadlift: 335-415*. 7 sets.
Decline situps: 1x5x55.
Standing calf Raise: 1x400x12.
-Don’t know what happened. Stomach was too full to really smashfuckingweight, cuz I had breakfast only an hour before showing up to the gym. just wanted to get my lifts done and get out. Couldn’t man up on front or back squat to get even previous records, so was double-determined to nail a PR on the DL.
-Still though, shitty workout.
Sunday I didn’t lift. Tale of the tape is as follows:
Weight: 255 lbs
Waist: 38.75"
Monday, 05/10/2010. Upper body, High Carb
Landmine Row: 90-160. 8 sets
Bench Press: 175-245. 8 sets
Lat Pulldown: 180-270. 8 sets
Military Press: 115-165. 7 sets
Curls: worked up to 6x105
Ropedowns: worked up to 8x95
PhatBarDL: worked up to 5x315
RearDeltFlyes: 2x9x20’s.
-Not too much progress, but DOMINATED bench. Assistance exercises (curls and below) were much harder than I think they deserved to be.
Tuesday 05/11/2010. Lower body, High Carb
Front Squat: 185-295. 10 sets
Back Squats: 305-335. 4 sets
Deadlifts: 345-405. 4 sets
Decline Sit-ups: 2x5x55
StandCalfRaise: 2x11x400
Good Morning: 2x10x165.
-Tummy bloated with sugar. Tired from sugar. And it wasn’t even all that much. Maybe should quit taking quite so much PWO sugar.
Thursday 05/13/2010. Upper body, Medium carb
Landmine Row: 100-160. 9 sets
Bench Press: 175-245. 8 sets
Lat Pulldown: 180-270. 8 sets
Military Press: 115-170*. 7 sets
Curls: worked up to 7x105
Ropedowns: worked up to 8x95
PhatBarDeadlift: worked up to 8x315
Reverse Flyes: 2x10x20’s.
-Pain in my left shoulder on reverse flyes. Left shoulder felt weaker. Should I do more work for that side specifically?
-Deadlift grip was… dude, I felt I could have done that weight all day. Don’t know what it was. Definitely should up it.That was incredible improvement over earlier in the week.
Saturday 05/15/2010. Loiwer body, Medium carb
Front Squat: 185-295. 9 sets
Back Squat: 305-345. 5 sets
Deadlift: 355-415. 5 sets
StandCalfRaises: 3x11x400
Decline Sit-ups: 3x6x55
Good Morning: 2x8x175
I think we’ve already established I’m no expert so Im going to stop prefacing my advice with it.
Anyhow, about one side feeling weaker. Unless it’s drastically weaker, which it doesn’t seem to be, I’d do little things. Like if you’re doing one armed movements always do the left side first, also sometimes it just helps to think about the side that feels weaker. Think about pushing a little harder with that side and it should help.
Sunday 05/16/2010. COnditioning
KB Swings: 120 in 10 minutes.
-Did a set of 60, then a set of 40, then a set of 20.
-Didn’t feel easier, but since the back pain didn’t start until like, rep 90, it was more manageable.
Monday 05/17/2010. Upper body, High carb
Landmine Row: 100-165*. 10 sets
Bench Press: 175-250*. 9 sets
Lat Pulldown: 180-280*. 8 sets
Military Press: 115-170. 7 sets
Curlsz: worked up to 8x105
Ropedowns: worked up to 9x95.
PhatBarDL: Worked up to 5x325.
ReverseFlyes: 2x7x25’s.
- Military Press, c’mon. Get with the program. I set a PR in everything but you. Porque me odias?
- Harder and harder to make progress with curlsz and ropedowns.
- Amazed at phatBarDL, because… I totally didn’t warm-up. I just walked in there and pulled 325 on a fat bar with a double overhand grip. I’m a bauwss.
[quote]pch2 wrote:
I think we’ve already established I’m no expert so Im going to stop prefacing my advice with it.
Anyhow, about one side feeling weaker. Unless it’s drastically weaker, which it doesn’t seem to be, I’d do little things. Like if you’re doing one armed movements always do the left side first, also sometimes it just helps to think about the side that feels weaker. Think about pushing a little harder with that side and it should help. [/quote]
Actually, it’s interesting that I’m considering adding single-limb work in my program at all. My left leg is weaker in the squat, and I intentionally pull and push with that hip when doing that exercise. I used to notice pain in my right shoulder when benching and left shoulder with military pressing, but after adding in a shit-ton of shoulder dislocates I no longer have this problem, so the reverse flye pain is like, the only pain I’m experiencing at the moment.
WHICH IS AWESOME.
but still food for thought.
It’s just so weird that it’s so not there on anything except the reverse flye. I’ll focus on doing some extra work for that side by itself, see if that makes it feel better or anything.
So I’m fucking around with the amount of sugar I take in during my workouts, specifically adjusting the dextrose. I was adding like, a cup of dextrose on my high days, and half a cup on my medium days (none on my off days), but I was consistently getting sleepy and yawn-y during my workouts.
I backed it off to 1/3 cup on my high days, and I think my low days are just going to be the Surge Workout Fuel and Surge Recovery in my PeriWO drank. I stay alert during workouts, still have massive energy, and I’m hitting PR’s, although how regular this is to be in the future is uncertain.
Also, I’m beginning to down a gallon of green tea each day. I’m so fucking jacked on caffeine I feel I could crush a pecan with my balls. That may have something to do with the recent spate of PR’s. Once again, we’ll see.
Tuesday 05/18/2010. Lower body, High carb
Front Squat: 185-295. 10 sets
Back Squat: 305-345. 5 sets
Deadlift: 355-405. 5 sets
Decline Sit-ups: 2x7x55
StandCalfRaises: 2x12x400
-
Was all I could do for accessory lifts. Ran out of time.
-
I will so leave the fucking weights on when I leave. It’s 10pm, they’re kicking me out. Fuck them. I’m not willing to cut my workout short to make their life easier, and they’re not willing to let me stay longer to pick up the weight. Cool, we’ve reached an arrangement. An imprersonal dick-waving contest. We’ll see who cracks first.
-
PHILOSOPHICAL MOMENT: I really have no idea why I lift. I was kinda pissed I didn’t get up to 415 on the DL today, and there was a guy two racks down who pulled a decent 495 a half-hour before. I care, and I’m jealous, but I don’t really have the drive and fire that I did when I was still ril fat. Lifting isn’t as fun as it was when I was adding five pounds to my 5rm squat every week (or every workout, or whatever). My lifts are going up regularly, and I know I feel really good when I finally do hit a PR, but… spending 6-8 hours in the gym a week seems like a lot to add maybe 15 lbs on the big three each month. That said, 15 lbs/month will get you fucking HUGE within a year, but still… right now it seems its more grindstone than stars, and I put in the time, and the work, but mostly out of habit.
I sure as shit have no intention of changing, I just thought it a mark of maturity that I do this because I do it, and not for any more grandiose reason.
Thursday 05/20/2010. Upper body, Medum carb
Landmine Row: 100-165. 10 sets
Bench Press: 175-255*. 9 sets
Lat Pulldown: 180-280. 8 sets
Military Press: 115-175*. 7 sets
PhatBarDeadlift: 5x325
Curls: 10x105
Ropedowns: 10x95
Reverse Flyes: 2x7x25’s
- Weight stack for Lat Pulldown stops at 260, and I make the rest up with 5lb add-ons (they look like metal /// covered with black rubber). I could only find two of the add-ons, had to go hunting for the rest in the machine area. I eventually found some, but until then it felt like a shitty episode of Where’s Waldo, with an invisible timer like they have in puzzle-heavy First-Person-Shooters where at the end of an undisclosed period of time, if you haven’t solved the puzzle, someone jacks your weight station and you have to start all over. Shit was crazy, but I managed. Turns out add-ons were by the tricep-pushdown-machine. Go figure.
-Nailed some pressing PR’s. Bench is coming up. Pretty soon I’ll be repping the max my home-boy been stuck at for years. And by ‘repping’, I mean ‘lifting more than’.
-Only thing I can really attribute spat of PR’s to is downing a gallon of green-tea each day. I think it’s coincidence, but if I can start nailing PR’s more than once a month per main lift, it’s going in the rotation on a pedestal with SURGE and steak.
spanish phrase q’s