5/20/12 DE
@HOH2
Warm Up:
Foam Roll
PVC Roll
Hip Flexor, HS, Cossacks
Lat Stretches
???
Bench w/ Double Mini:
Some
140x3x6
160x3x6
…30-45 sec
DB Press:
Some
60x8x2 …1 arm standing
60x6,7,8 seated
Leaning Delt Raises + DB Rows:
15x10-20 + 100x10 x 3
Preacher HCs:
10/x10
20/x10
30/x5 drop 20/x7 drop 10/x10,10
Planks + Band Face Pulls:
Some
5/6/12 Volume Bench
@HOH2
Warm Up:
None
Bench:
135x10
185x8
225x6
245x5
265x5x3
265x8
Pull Ups w/ Mini:
Some
DB Incline + NG Pull Downs:
60x12 + 140x10
70x12 + 140x10
85x4 + 140x10 (@! mental and quit)
…no 80lb dbs
…switch to single arm next week or reverse grip incline bench
DB Curls:
35x6
45x6x3
25lb Plates Pinches:
Ladder 1-3 x 2
Notes:
Went to a bachelor party this weekend out of town. My drinking days are sadly over outside of special occasions and even then getting shit canned until the wee hours of the morning is just not worth it.
Benching went well. Everything else felt like shit.
5/7/12 Squats
@HOH2
Warm Up:
Foam Roll
Stretch + Mobs
Squat:
95
135
185
225
255
275
295
315x5
…getting a bit better
Belt Squat:
Some
GHR:
Some
Calves + Abs:
Some
Notes:
Still a little tender on squats but seems to be getting a bit better. +10 next week and letting it ride. Stuck around to help a senile old man with his squats.
5/20/12 DE
@HOH2
Warm Up:
PVC Roll
Shoulder Horn
Bench w/ Double Mini:
Some
150x3x6
160x3x4
…~30 sec, very short
DB Press:
40x6
55x6
70x6x3
Leaning Delt Raises + DB Rows:
Some
Rear Delts:
Some
Stretch:
Worked on nagging left hip flexor.
Notes:
1 meal, little sleep, and started the day with a makeup exam. I bought beef ribs to make up for it. Beef has doubled in price over the last 2 years or maybe even a year. Economic recovery my ass.
…Typical shit on Friday. Got real warmed up with belt squats then worked up to 305x5 squat with left side aching the whole time. Shut it down. Need to do something about this so I found a chiro recommended by some guys at the gym. I went to the sports medicine guys when it first started and was accused of doing steroids and told to do some like ytwls and some shit.
5/13/12 Bench
@HOH2
Warm Up:
None
Bench:
Some
275x5x3
275x7
…Hit the pins on second set, second rep and fought to save and ended then redid set. I’m saying that cost my the last rep on the set of 8.
Curls:
Some
Notes:
Extremely late start so the important stuff got done.
~1hr stretch/foam roll/lax last night
5/13/12 Lower Acc
@JRVS
Warm Up:
A Ton
Power Snatch:
Some
155x2x6 …otm
…fairly smooth for not doing them
Squat:
Very Little
Walking Lunge:
40x2 trips
60x2 trips
70x2 trips
…will start pushing this
GHR:
Some
10lb MB on Forehead x 6x5
Goblet BSS + KB Swings:
Some for Rehab Purposes
Stretch:
3 Way HS
Groiners w/ Band Traction
Couch Stretch
Notes:
New gym which is a Crossfit gym. Ran into my buddy Jesse who is doing well. Calling chiro tomorrow and giving him a shot.
5/16/12 DE Upper
@JRVS
Warm Up:
Shoulder Horn
Bench w/ Doubled Minis:
Some
160x3x9 …comp/tfs/pos
…awesome
DB Press:
Up to 75
Leaning Delts + DB Row:
3x10
Waiter’s Walks + Ax Swings w/ Sledge on Tire:
4 rounds
Notes:
Made some muscle lasagna with cream cheese and eggs instead of ricotta and 3lbs of ground beef last night. I’m going to eat it.
Typical shit on Friday… even 135 hurt. Appointment w/ Chiro tomorrow afternoon.
5/20/12 Heavy Upper
@HOH2
Warm Up:
Foam Roll
Lat Band Stretches
Tricep Mobs
Levatator/Neck
Shoulder Horn
Bench:
135
185
225
260
285x6 @ 9
260x3x4 @ 10 (paused, otm)
Pull Ups w/ Mini:
BWx4x6-7? …1 minute rest
Reverse Grip Incline Bench + V Handle Pulldown:
Some
135x10 + 120x12 x 3
…Next I may try inclines w/ football bar
DB Curls:
30
35
40x8
25lb Plate Pinch:
1/-5/ ladder
Notes:
Benched out of rack. Had trouble getting setup and was lacking leg drive. The down sets I wanted to be quick but they were hard.
Hopefully this rib thing gets figured out tomorrow or I may be scheduling a trip to IFAST one weekend to see if those guys can ehlp.
Chiro appointment this afternoon
5/21/12 Rehab Lower
@HOH2
Warm Up:
Extensive
Power Snatch:
Some
165x2x7
Front Squat:
135x6
185x6
225x6x8
Reverse Hyper:
5 sets
Stretch:
IT band/QL w/ band
Couch Stretch
Notes:
Power snatches went well. Squats hurt at the start, but I said f- it and just pushed through as it wasn’t that heavy. Set got progressively better speed and painwise until the last sets which hurt again.
Its a start compared to what I have been doing.
5/23/12 DE Bench
@HOH2
Warm Up:
Foam Roll
{GHR x 8,8,8,8, Hip Flexor, Hips/IT Band, Chins x4,6,8,10 }
Shoulder Horn x 30 x 2
Bench w/ Doubled Minis:
Some
160x3x2
170x3x2
180x2x4
…CG/TFS OTM
Pendlay Row:
135x6x8 w/ short rest
…slow eccentric
…rehab
DB Press:
45
55
65x8
75x5
…Borderline on this as it agitates my shoulders
Face Pulls + Delt Raises:
4x10
Notes:
BB Rows hurt. I tried going heavier but did 1 rep and dropped it right back back down.
5/26/12 Rehab Lower
@HOH2
Warm Up:
Foam Roll
Light GMs
Hip Flexor + IT Band Stretch
Calves
SLDL w/ Deadstop:
135x10
185x10
225x10
275x8
315x3 …eccentric hurt here
Front Squat:
135x6
185x6
225x6
245x6x5
Ab Wheel:
BWx10x4 w/ pause
…short rest
Notes:
Easy as it goes. This chiro stuff probably won’t help my back which is what I went in for, but I’m getting some soft tissue work done on the left levator/levatator? which may help my bench.
At least I can front squat. Not sure if I’m going to bench heavy tomorrow for a max set or do a mini deload and do paused triples at 275.
5/27/12 Heavy Bench
@HOH2
Warm Up:
Foam Roll
Shoulder Band Traction
Shoulder Horn
Paused Bench:
135
185
225
255
275x3x3 …1-1-3 cnt pause
Reverse Grip Incline + V Handle Pulldown:
95x10+120x10
135x10+120x10
155x10+120x10 x 3
25lb Plate Pinch:
1-6 ladder
…missed last rep right hand
Standing EZ Curls:
25/x20x2
Notes:
Sat by the pool an hour yesterday, then 45 minutes today, then went to a friend pool for a bit, then got chipotle, then lifted with my swim trunks still wet.
Benches felt like shit, wobbly and not tracking well, but they went up easily enough. I think its because I’m a bit tight in the upper and lower back.
I’ll do some power snatches and front squats, 265x6x3, tom then add 10 pounds and repeat the cycle until I am hating life. It should get heavy quick.
5/28/12 Lower
@HOH2
Warm Up:
Foam Roll
Hip Flexor
IT Band/Hip
Bench 90/90 Bridges
P. Snatch:
Some
60kgx3x2
70kgx3x2
164x2
169.5x2x6 …-1 miss on second set
Front Squats:
135
185
225
245
265x6x3
Notes:
Short and sweet today. Everything felt hard, which I expected so I cut it down.
Goal this week is to get diet back on track. I’m off and on currently, and I just want to make sure I’m getting enough calories/protein in on a daily basis.
5/30/12 DE Bench
@HOH2
Warm Up:
Some
Bench w/ Double Minis:
Bar
100x6
140x6
160x3x2
180x3x9
…probably one too many
BB Row + Reverse Hyper:
Some
155x8 + 90 x 10 x 4
…Higher up on GHR got mid back a bit more
…Could barely walk after this, sad state of affairs
Arnold Press + Blast Strap Rear Delts + Viking Press:
High Reps x A Ton
Notes:
Short and sweet. The dip/leg raise stations I was screwing around with is solid iron or steel and I could do viking presses with it nicely. I think I can put plates on the dip handles to make it heavier.
6/1/12 Lower
@HOH2
Warm Up:
Hip Flexor
Walking Lunge w/ Reach
90/90 Bench Bridges
IT Band/Hip with Band
DL:
135x8
225x5
275x3
275x2x~7 (DE)
…275 was limit for rib pain. It doesn’t hurt that bad persay, but something is still fucked. Went down to doubles and pulled them explosively. Did 4 reps with it aggravated, and it got worse each time.
Front Squat:
135x6
185x6
235x6x8
…missed last rep
Notes:
Had a big cup of coffee about 2:30-3:00 after a long week and blew my load a bit early. Went in there with a tension headache and a bit paranoid with the caffeine wearing off.
Got in and got out. Will go back tomorrow for assistance. Squats felt light but I missed the last rep. Got a bit lazy and just wanted to be done and ended up dumping it.
6/3/12 Heavy Bench
@HOH2
Warm Up:
Solid
Bench:
135
185
225
255
275x5
290x3x3
WG Bench:
225x6x2
…middle finger on ring
Pull Ups w/ Mini:
BWx5x5
DB Front Raises:
30x8x4
Shoulder Horn + BS Pushups + V Handle Pull Down:
3 sets
Notes:
Worked on a take home final and a project all day yesterday and pretty much hating life. Forgot to eat pretty much all day. Probably be the same today.
6/4/12 Lower
@HOH2
Warm Up:
Usual
Power Snatch:
Up to 172x1x3
…Fatter bar/sucked
Front Squat:
135
185
225
245x6
265x6x5
…hard
Reverse Hyper + Carioca w/ Sled
150 x 10 + 2 plates x 10/ x 4
Notes:
OK but felt low on juice the whole time. Still got done.
Stuck around to help spot the old man. I can’t believe he still trains as hard as he does.
…End of quarter, took opportunity to switch back to Sat/Sun/Tues/Thurs
6/9/12 Heavy Bench
@HOH2
Warm Up:
Pull Ups
Shoulder Horn
Bench:
135
185
225
255
…wraps…
280x3
300x3x3
…last rep loooooong grinder
WG Paused:
225x6
245x6
Pulls Ups w/ 1 Mini:
Some
1ch x 2 x 10 …otm/3 grips
Incline DB @ 3:
50x20
HCs:
Some
Notes:
Difficult benching. Tried to take at least 4 minutes rest, working up to an aggressive arch last set. This made all the difference.
6/10/12 Lower
@HOH2
Warm Up:
Foam Roll
Couch Stretch
HS Floss
IT Band w/ Band
Sumo DL:
135
225
275
315
365x5
415x2 …painful, shut it down here
Front Squat:
135
185
225
265
285x6x3 @9 last set
…First two sets harder. Need to make sure that bar is set back on my neck.
Reverse Hyper + Ab Wheel
2 sets …lazy
Step Ups w/ 1 Chain:
3x10/
Notes:
Felt good to pull again. Used normal bar as the DL chews up my hands unnecessarily. Sumo is better than conventional but something is still fucked. I’m going to keep working up but let things ride as is another month or so to see if this repairs itself.
Front squats w/ wrist wraps were awesome and helped to keep my hands on the bar without bashing up my wrists. For the lighter sets a medium narrow stance w/ feet straight forward felt best. Had to turn my toes out a bit for the heavier sets.
Front Squat Progression in Case I Forget:
255x4x8
275x4x5
295x4x3
265x4x8
285x4x5
305x4x3
…probably take a single after that. I love this little mini/linear cycles where the rep ranges are cycled through on a week or 2 week basis, then add weight and do it again. I’m going back to my Summer of Squat from last Summer when this rib thing is better as I was owning on that program.