And because my joints felt weak and beat-up, I just kinda stopped for like, a week. Work got pretty crazy too.
Wednesday 6/16/10. Upper body
Landmine Row: 100-170. 8 sets
Bench Press: 185-255. 8 sets
Lat pulldown: 180-280. 8 sets
Military Press: 115-175. 7 sets
Too drained to give curls/ropedowns seriousness. just went home.
-Because my motivation to train was deader than 2pac and because I wasn’t seeing progress (seriously, it’s been like, 2 months since my weights went up. I’m not liking this) I decided to change my training.
I’m doing a push/pull/legs split. Changing up specific exercises for biceptzx, triceptzx, and back(zx). Will probably up rep-range to five or so as well, because I’m not seeing changes at 3, and I could use some more volume, I think.
Front Squats: 205-285. 5 sets
Back Squats: 295-335. 5 sets
Deadlifts: 345-405. 5 sets
Calf Raises: 28 reps at 400lbs.
-Same calf raise machine, but instead of bumping sets/reps, I’m focusing on having a one-count in between reps, and just doing more total reps at that max weight.
During my first few sets of squats, I could have sworn I was going to hit a PR on the back squat. Nope. Not sure where it all went.
Drop in volume allows me to get through training faster. only took like, one hr instead of 1.5 +setup/takedown time.
want to train a vertical pull, but also want to develope traptzx. tried out clean pulls. strain on lower back isn’t fun, and while the next day they were hurtin, weight didn’t feel good in my hands. Try something else.
Military Press: 115-175. 8 sets
Bench Press: 185-260 (x). 8 sets
Smith Close-Grip-Bench Press: 155-235. 7 sets of 5 reps.
Reverse Flyes: 3x7x30
Never do military before bench. Front delts were shot. Felt like that made a difference.
went for 260, got two reps. Then got stapled. ‘Ayuda, por favor’ came in handy.
Day later, felt soreness in my chest and shoulders. During SCGBPress, felt pinch in shoulders. I’ll try the free-weight version, but I don’t think this exercise is for me.
Landmine Row: 115-170. 8 sets
Pullups: 23 in 15 min (For those giggling, I weigh a little over 260).
Hammer Curls: 25-40. 6 sets, 5 reps.
Felt faster in landmine row. Will assume is progress.
Pullups feel like a good way to do vertical pull AND get in more volume. Will just try to increase the density of that zone until I’m bamming out sets of 10…or 5.
Experimenting with sets of 5, trying to get more volume, seeing if that will trigger some growth. I’ll stay with this for about a month, and see where it goes from there.
CGBPress felt better when not in the smith. I’ll stick with it, see where it goes.
Military Press: 115- 155 (sets of 5). 7 sets
CloseGripBenchPress: 145-205 (sets of 5) 7 sets
Bench Press: 205-225 (sets of 5). 3 sets
Reverse Flyes: 3x8x30’s.
Putting Bench after Close Grip prevents me from going all-out, because my triceps/chest are too fatigued.
This training split doesn’t work too well on my ‘push’ days.
What might work well is a 5-minute break in between MPress and BPress. That way my shoulders can relax and re-charge, and be fresh for benching.
I really hate sets of 5, because I’m not quite as powerful as my sets of 3, and I don’t particularly feel like I’m trading them for anything important, except more volume. And if I really wanted more volume, I’d go and do BBB.
Front Squat: 205-295 (2+1). 5 sets
Back Squat: 305-345 (2+1). 5 sets
Deadlift: 355-435. 6 sets
StandCalfRaise: 34 reps with 400.
Ab rollout: 3x10
Purchased an ab-rollout, one of those wheel-type-thingamajiggers in the infomercials. Bought it online for like, $17 (shipping included). Since I’m not getting ab work during my workouts, my intent is to use this daily until I’m doing sets of 30 on my feet like Ross Enamait.
Felt like I took a step back on squats. Seems reasonable. Been a while since they’ve been worked out, and I do have to manage fatigue between front and back squats.
DL PR surprised me. But I felt strong, I went for it, and I did a happy-dance afterwards. Its good to make progress.
Shake has been degraded from 1/2cup dextrose + 3 scoops Surge SWF + 50g BCAA to just 2 scoops SWF and 2 scoops Surge Recovery. Felt like it was too complicated and wasn’t adding anything. I do have a pizza after my workouts on leg-day though.
The excuse for the lack of workouts was that my car had died. I had to replace the starter motor, which wouldn’t have been that big of a deal except it rained for the entirity of last week, making getting the new part on my mom’s borrowed bike somewhat awkward. Eventually I jacked her car (with permission…), got the part, spent a couple of days looking at my engine going “I think that part looks sorta like its replacement but not enough for me to disconnect all the shit I’d have to to get a better look” and then finally doing ← and winning so hard my car started.
-Back to doing sets of 3. I’ll do a volume phase after I hit the great 3/4/5 and pound graycrane into the pavement with my awesome and massive strength growth (unless he’s already beaten me). Truth to tell, I thought I’d be finished by now. Really surprised at my lack of progress. That said, I’ve never been this strong in my life, so maybe that’s it.
Anyways, biceptz and triceptz are still done with sets of 5. Gotta get pumped, baby.
Military Press: 115-135. 3 sets
Military Press Machine: some shit, all the way up until the 2nd to last plate. 4 sets
Bench Press Machine:280-400. 6 sets
Bitching.
Showed up at the gym, and the lights were out. I figure ‘FUCKIN GREAT!’ because the shitty pop-music they usually play and the televisions were off too, but then some nazi with a flash light walks over and tells us its too dark to lift in the free-weight area.
So I move to machines. I’m frustrated, because the entire day has been like this, and the only solid food I’ve had in six hours is a goddam FINiBAR. And I didn’t have time to do triceptzasaurases.
machines are really fun. I like lifting the entire stack, and not worrying about form or whatever, just ‘going for it’.
But yeah, I fuckin hate my gym manager. Douchebag light-nazi. I entertained some rather curious, devilish, and relatively painful fantasies for him, and then I realized it’s a fuckin workout, and is not really that big of a deal. So I decided to be a bigger man, and walked over to the dark side of the gym and took a piss on the door that leads to his office.
-No new PR’s, but I hit my record for the squat. I call it a good workout.
Ran out of time for calf-raises.
Didn’t actually run out of time, but I couldn’t switch between calf-raises and Deadlifts the way I usually do because someone was mean-mugging me, waiting to pounce on the squat rack I’d been dominating for the last 45 minutes with my squats and DL’s. So had to stay there and finish the DL before I left, otherwise he would’ve jacked my rack.
Landmine Row: 115-170. 9 sets
Pullups: 30 in 15 minutes.
Hamer Curls: 25-40 (sets of 5). 8 sets.
Went well. Elbows hurt on pullups and curls. Might be just consistent lifting does this to me, might not be a lack of Flameout or whatever, just insufficient recovery time.
PR was cool. I think it goes to show the trainnee should not quit five minutes before the miracle. I had switched to sets of five to boost some growth, and it looks like all I really needed to do was be more consistent with my own training.
Elbows and shoulders hurt on bench. This happens with consistent training. Will take extra Flameout tonight to see if that helps. Also, tomorrow is rest day.
Front Squat: 205-295 (2+1). 5 sets
Back Squat: 295-355 (2+1). 5 sets
Deadlift: 365-435. 5 sets
Calf Raises: 40 reps with 400 lbs.
workout took an hour. Prolly a bit too much.
Don’t know what’s going on with the squat. Some days I hit my max, some days I falter. I dunno what it is. I am concerned about the front squat, how its been stuck below my previous max and it isn’t even thinking about going up.
Yesterday went out for Indian. It qualified as The Big Meal (see T-cell for reference). Was delicious; mostly carbs; plenty of fats; little protein, but enough deliciousness to make me not care.
