6/12/12 DE Upper
@HOH2
Warm Up:
Foam Roll
Couch Stretch
Shoulder Horn + Pull Ups
Bench w/ Doubled Minis:
Some
165x3x9
…narrow,tfs,wide
Press + Chins:
Some
135x5x4
+
25x8,8,6,8
Fat Bar Curls:
10x5
Scap Retration + Depression:
100 reps
6/14/12 Lower
@HOH2
Warm Up:
Foam Roll + PVC
Couch Stretch
Band IT Band/Glute
Walking Lunge w/ Reach
Leg Swings
Box Jumps:
40"-8matx x 3
-6 mat x 3
-4 mat x 3
-2 mat x 3
-1 mat x 3
-0 mat x 3
Front Squat:
Some
255x4x8
…~1.5 min rest
Pause Back Squat:
Some
…testing it out
RDL:
135
225
275x8
…testing it out
…all good
Notes:
Beat. Drinking too much coffee and its effecting my sleep. I’ve went from in bed around 11 and up at or before 6, to up around 1 trying to sleep then out of bed closer to 8.
Need to get sleep cycle back on track.
6/16/12 Heavy Bench
@HOH2
Warm Up:
Foam Roll + PVC
Rumble Roll + LAX Chest/Tris
Shoulder Horn + Pull Ups
Some Band Stuff
Bench:
135x10
185x5
225x5
265x3
295x1
310x3
310x2 …missed 3rd and shut it down here
WG Bench:
225x6
245x6x2
Pull Ups w/ Mini:
1 chain x 3 x 9 …otm, 3 grips
Reverse Grip Incline:
135x10
155x8
Hammer Curls + DB Cleans/Underhand Front Raises:
4 sets …alternated DB Cleans and Raises
Getting Back on Track::
…PRs from late last year
Bench - 320x2 then 270x10, 335x1
CGBP - 290x5x2
Oly Squat - 375x3x3
Squat - 455x1… tapped off box, 405x5?
Sumo DL - 533x2, 565x1
…Need to get back on track. Feel my balls returning and attitude switching back over to not giving a fuck about other assorted bullshit. From last June to this June, not really the best progress, but looking back around January or whatever I was doing well in training and it all went to shit. No longer. Thinking back, half of it was due to a bad relationship that lingered much longer than it should have, the other half due to life stuff. Then there’s rib thing.
Another 4 weeks or so of front squats, then back to real squats even if I have to go high bar.
Going to meditate with the monks in a bit.
Goal… Beat all these lifts by something by the end of the year.
6/17/12 Lower
@HOH2
Warm Up:
Foam Roll + Rumble Roll
Samson + Leg OH to V-Sit
Band IT Band/Glute
Band Split
Sumo:
135
225
315x5
365x3x2
+2 ch x 1-3 ladder
+3 ch x 1-3 ladder
…felt good, slight tightness but no rib pain
Front Squat:
Som3
275x4x5
Goblet BSS:
40x10x3
…60 next week
GHR + Ab Wheel:
BWx10+12x3
6/17/12 DE: Circa Max W1
@HOH2
Warm Up:
Foam Roll
Leg OH to V-Sit
Hip Flexor
Shoulder Horn + Pull Ups
Bench with 2 Chain/Side @ Link 25:
Some
185x3x12
…cg/tfs/comp
…1 min rest
…felt heavy
Press + Chins:
115x6 + BWx8
135x6 + 15x8
135x6 + 25x8
135x8 + 30x4
…vag’d out on last set of chins
EZ Skullcrusher to Nose:
25/x10
30/x10
25/x7
Plate Raises:
15kg x 15 x 2
Notes:
Link 15 has the chains pretty much off the ground at the top. Next week will be 205x3x9, then 225x3x6, then light day w/ bands, then a single.
Assistance progress similar.
Yesterday:
…Forgot gym clothes so did jumps and worked up to 295x3 in work clothes then said fuck it
Today:
Foam Roll
Hip Flexor
Calves
Front Squat - 135x10,185x5,225x5,265x4,295x4x3
…Then gtfo’d
6/23/12 Heavy Bench: Circa Max W1
@HOH2
Warm Up:
Lax Ball
Shoulder Horn
Pull Ups
Bench:
135
185
225
255x5
275x5
295x5 PR @ 9
…Maybe a bit rushed but got it
WG 2 ct Paused:
225x6x2
Pull Ups w/ Mini:
Some
1ch x 4 x 6
…Missed last rep on last 2 sets, no chin over bar
Reverse Grip Incline:
95x10
115x10
135x10
145x7
HCs + Underhand Delts:
Some
Notes:
Working up on bench I was focusing on keeping my arms equal, as when it gets heavy my left arm starts to do some weird shit and tuck further and leads to lopsided benching. Top set I just wanted to get my reps so I was a bit lopsided but every rep moved well.
…Felt a knee tweak walking around Sunday, just walked funny and it felt weird. Decided to skip one for a mini deload
ACCIDENTALLY DELETED ONE HERE
6/26/18: DE Circa Max Bench
205 + 2 chain @ 26 x 3 x 9 with a lot of warmups
6/28/12 Lower
@HOH2
Warm Up:
Foam Roll/Lax Ball
Hip Flexor
3 Way Standing Hamstring
Adductor Mobs
Seated Good Morning w/ Lean
Box Jumps:
38.5 - 4 x 3
38.5 - 2 x 3
38.5 - 0 x 3 x3
…part of warmup
Front Squat:
135x10
185x8
225x6
265x4x8
…nice
Sumo DL:
135
225
315
365
405x5
425x3 …some rib pain here
GHR:
BWx10x3
BSS Stretch:
BWxSome
Notes:
No coffee AM, half cup around noon, then a large one around 3 that I sipped on and finished before my workout. A little slow moving up, but felt awesome after.
Need to cut down excessive caffeine intake in the AM.
Missed the rack on a warmup front squat, and minor sprain of right wrist that started getting pissy in the later sets. Should heal quick.
Notes:
Cut it short.
6/30/12 Heavy Bench
Warm Up:
Legs OH to V Sit
Hip Flexor
Foam Roll + LAX Ball in Shoulder and Chest
Shoulder Horn
Pull Ups
Shoulder Band Mob
Bench:
135x10
185x5
225x5
265x5
285x3
305x3x2
…Wanted 4 reps, but didn’t want to miss, so I did 2 triples instead
Dead Bench from Chest:
275x1x6 …otm
Pull Ups:
Some
…Add doubled mini…
BWx3x6
BWx1x3 …w/ isometric hold for time
…put a barbell underneath the lowest pins and used this to anchor. It was at least 45lbs at the top because the barbell would come up and hit the pins
Reverse Grip Incline:
135x12
145x12
Invisilat Curls + Front Raises Various Grips:
Some
Blob Carries:
Some
Notes:
Power went out yesterday, flickered last night, and just came back on. Had some drinks and bar food last night, then couldn’t sleep.
I’ll attempt 315x3 next week, after what will probably be a heavy workout with chain, then do 2 weeks light DE work with bands and volume 5-6 sets of 4-5 between 245-265lbs, then ramp back up with a 1 board.
Getting a much needed massage at 4. I was shooting pool last night and my upper back and shoulder kept cramping.
Massage yesterday: QL Release on left side, upper back w/ trigger points on superior left trap/levator, IT band release w/ Tiger stick on both sides(HOLY SHIT PAIN), and other stuff
7/1/12 Lower
Warm Up:
Foam Roll + PVC
Legs OH to V Sit
Hip Flexor
Forgot the rest
Hang Power Snatch:
20kg x 5
50x3x2
60x3x2
60+10lbs x 3 x 3
Front Squat:
135x10
185x6
225x4
265x4
285x4x5
…slower but still good pop at end
Reverse Lunge from Deficit:
40x8/x5
Bench Bridges w/ Chain:
BW,1,2,3ch x 15 or so + Band Hip Flexor Stretch
Notes:
Hot in there today and I was moving pretty slow. Still got done. Power snatches flew up but I’m rusty with the hook grip and catching in the hip. I’m moving up slow on these.
Front squats were good. At least 2 good reps in the tank at end of last sets.
Everything else was lazy, but got done.
7/3/12 DE Circa Max 3/3
Warm Up:
Foam Roll + PVC
Legs OH to V Sit
Hip Flexor
Chins
Bench w/ 2 Chain/Side @ Link 25:
95
135
155
185
205
225x3x6… paused
245x2
255x1
265x1
275x1 …smooth but slow. Felt good enough I went up
285x0
DB Press:
Pain
BS Rows:
BWx15-20x4
…Various foot positions
Stretch:
banded hanging lat
Notes:
Fried after work, but still got in there. Had a spot so decided to work up to a heavy single. Should’ve done doubles, but I wanted to go heavy.
275x1 was my goal going in and I got it. I’m hoping to get 345 flat in a couple weeks.
NOTE TO SELF: THROW IN PIN PRESSES FOR HEAVY SINGLES ONCE A WEEK
Need to do some lat/shoulder stretching as I can’t press overhead with dumbbells at all. Barbell is OK, but even neutral grip killed my ac joints.
7/5/12 Lower
Warm Up:
Foam Roll + PVC
Tennis Ball + Indian Club in Hip
Hip Flexor
90/90 Bench Bridges
Adductor Mobs
Box Jumps:
40"-6 x 3
-4 x 3
-3 x 2
-2 x 2
-1 x 2
-0 x 2 x 3
Front Squat:
135x10
185x5
225x5
265x4
285x2
305x4x3
…heavy and felt off today, still went up
Conv. DL (kg):
60x5
100x5
140x5
170x1-3L …switched to mix grip for last ladder
170+2chx1-3L
…No pain, fairly close stance
GHR:
BWx8x4
Notes:
Firmly intended to go into work this morning, but woke up and said f— it. Went to train instead. Went alright, but I was feeling fairly beat when I got in there.
Should take a deload, which I’ll probably do. My sex drive has been elevated, but I’ve been waking up a couple times during the night which usually only happens when I’m not eating enough or starting to push it a bit.
No pain on deadlifts is an excellent sign. Sumo is the root of my problems and it has led to some very nasty adductor/hip flexor tissues on the left side which I’ve been working on. Sticking with conventional for awhile not that I can actually do it.
7/7/12 Upper Deload
Warm Up:
Shoulder Horn
Chins + PUs w/ 10 sec dead hang b/w reps
3ct Pause Bench:
135x8
185x5
225x4
255x3
275x3
Incline Swiss Bar (Med Grip):
95x12
135x10x2
OH NG Ext:
Barx15
10/x12x2
Low Row:
150x10x2
Seated Side Raise:
5x30
Notes:
Sat in the sun all day. Managed to stay hydrated and had a meal, but I’m starving currently and going to eat.
7/10/12 Deload
Warm Up:
Hip Flexor
Cossack
Back Squat:
135x5
185x5
205x5
225x5x3
…rib pain
Incline Bench:
95x10
115x10
135x10x2
Notes:
Went to see a friend last weekend and got shit canned. I stuck to beer so the damage was survivable, but I skipped Sunday training.
I’m doing some online dating and to get more replies, I had the bright idea to download a cute puppy pic from the internet and put it in my profile like it was my dog. Chicks love puppies if you didn’t know. Anyway, I woke up this morning with some messages in my inbox and one girl even messaged me without me messaging her saying cute dog. You have to admit that was a great idea.
7/12/12 Deload
Warm Up:
Foam Roll
Hip Flexor
Bench Glute Bridges (These are awesome)
Cossack
Wrist + Lat
Front Squat:
135x10
185x6
225x4
255x5
275x3
Bench w/ Doubled Minis:
Barx10
105x5
125x5
145x5x3
…~30-45 sec rest
Deadlift:
135x10
225x10
275x10
315x5 …pause below knee
…in oly shoes, felt absolutely no to very little hamstring/glute activation at the top. I’ve pulled in oly shoes before and I guess I was fast enough off the floor it didn’t matter.
DB Row:
…was going to do these but went next door and had a beer instead
Notes:
Feeling awesome. My bench position was perfect, was able to get way up on my back w/ my ass under me on the bench tight. Before I don’t know if I was too stiff or what, but I’m keeping oly shoes for this next push.
Found I need to stretch my traps with my lat stretched in the front. Really gets the neck good.
Getting a little fat/holding water. Need to tighten down diet these next couple weeks and get back on the horse.
Getting ready to start a v3 log now that shit has settled.
7/14/12 Heavy Bench
Warm Up:
A ton…
Bench:
135x10
185x5
225x5
255x3
275x2
295x1
315x1
330x1
345x0 …no way
Fat Bar Curls:
Barx10
65x10
85x8,8,6
Notes:
Shit day. Woke up at 7 due to nature. Went to train and couldn’t get that left shoulder loose no matter what I did. Everything felt good, but 345 wasn’t there today. Soon.
7/15/12 Squat/Pull
Warm Up:
A ton…
Box Jumps:
Some
40"-4 x 3
40"-2 x 3
40"-1 x 3
40" x 5
Front Squats:
135x10
185x6
225x5
255x3
275x2
295x1
315x1
335x1
345x1 …PR, a little left in tank
Back Squats off 2 Hole Box:
225x10
255x10
275x10
…no pain
4 Mat Deficit Pulls:
135x5
225x5
315x5
365x3 …doh
405x3 …straps
RDL:
315x6x2
Notes:
Had some commentary but fuck it. Going to watch Red Dawn.
7/17/12 DE Bench/Press
Warm Up:
Solid
Bench w/ 2 Chain/Side Hanging from HCs (1st Link):
Some
165x3x12
…short rest
…3 grips
Press + Rope Chins:
95x5 + BWx6
115 + BW
135 + BW
(145 + BW ) x 2
OH NG Tricep Extension:
Bar
15/x10
25/x8x2
DB Curls:
35x10x3
…slow and controlled
7/19/12 DE Lower
Warm Up:
Solid
Hang Snatch:
50kg x3x2
60kg x 3
60kg + 10 x 3
60kg + 20 x 3
…stopped here…
Front Squat w/ 1 Chain Hanging from Collars:
135x10
225x5
…add chain…
225x3x10 …on the minute
…sucked ass
DL:
135x5
225x5
335x1x10 …short rest
Walking Lunge:
40 x 1 trip
50 x 1 trip
Notes:
Blew my load early and had a small coffee with breakfast followed by a large Starbucks when I got to work. I never drank Starbucks before this job, but its good strong coffee and I equate it the swpl’s version of crack. Stressful day followed and I was totally burnt out by EOD.
OK workout, but excellent given my state. I was cursing and grunting but solid effort all the way through except for the lunges which were whimpy.
Ordered some Biotest protein and creatine. I haven’t been taking any supplements even fish oil, but I’m going to get back on the horse. I got 4 free bottles of mind candy which I’m interested in trying.