Notes:
Spent a whole lot of time warming up, so I cut this short.
Need to fix bench technique and I’m getting lazy pulling my shoulder blades together. My bench is night and day when I have my technique down and I need to get it fixed. Doing downsets with paused bench and a hard setup for the next 3 weeks.
Those Brain Candy’s are getting the thumbs up. I had one before work yesterday and I was calm and collected pretty much the whole day and I had a huge grin on my face thinking about pooping in big styrofoam cup, putting the lid back on, and then setting it on an absent coworker’s desk for a Monday morning surprise. Immature, but I was so amused by the idea.
I had another one this morning and I spent about an hour stretching, rolling, and listening to music before even touching a weight. Just completely calm and relaxed.
Press + Rope Chins:
95x10 + BWx8
135x6 + BWx8
155x5 + BWx8 x 3
…not bad
OH NG Ext:
25x8x3
DB Curls:
35x6/
50x6/x4
…supersetted with calve raises
Notes:
Fucking excellent. Even did one more set of presses than I had written down. I’ve decided I’d rather do less stuff in a longer period of time than try to rush through more more.
Excited for the rope chins as last 6 week hurt my hands and I had more in the tank here.
Front Squat w/ 1ch @ Collar:
Some
265x3x6
…~1rm rest
…very good
DL:
225x5
315x5
365x5
405x5
425x5
…clean
…rib was popping like crazy after
Walking Lunges + Yates Row:
Some
Back Ext + Pendlay Row (Underhand):
Some
Notes:
Time heals all wounds. Going to pull heavy maybe every two weeks and alternate between a max set of 5 and 3x3. Haven’t worn my belt in about 8 weeks, and am not going to break it out for another 6-8 hopefully.
Front squats will slow down soon and I’ll switch to back squats one day a week.
Other than that I don’t know and don’t feel like thinking about it now.
Warm Up:
Wall Splits w/ Alternating Legs
Hip Flexor
Quad
Some Other Stuff
Paused Bench:
135x8
185x6
225x5
265x3
285x5x3
…last rep last set was a death grinder
High Incline (3) DBs:
50x8
60x8
70x8 …this was not bad
80x4 …wtf? this sucked.
CSR:
1px10
2px10x4
Fat Grip DB HCs:
30x10x3
Notes:
Feeling more solid on bench. May move to benching out of the squat racks as I have difficulty setting up on the fixed bench as there is a cross bar underneath that makes it hard for me to get my feet underneath me. I usually end up getting my feet set, than trying to get my upper body set, which doesn’t work as well.
Happy with this but still behind where I was at last Winter.
Prone Swiss Bar Extensions:
Barx10
15/x8
25/x6
15/x 2 more sets
Feet Wheel Walks:
3 trips
…crazy, going to try jack knives with this next
Notes:
Going back to what worked. Speed benching is a waste of time. Going to bring my press up then go back to CGBP for a bit.
I’m convinced if I have had kept dips in my routine permanently, I’d be benching 400 right now. I need a good set of dip bars to do them though. This one is in a A configuration starting from the line in the middle. I try to keep my grip as narrow as possible. Pec and tricep explosion.
Back Squat:
135x10
185x8
225x6
265x5
295x5
315x5
…Rib a little tender
CAT Front Squats:
225x5
245x5x4
…short rest/max acceleration
SSB Good Morning:
Some
~155x8x3
…Wide stance
GHR:
16x6x5
Notes:
Switching to AM workouts because it makes one a man. Went alright except for being very, very stiff but I’m sure I’ll adapt.
Been meditating regularly again, at least 20 min a day, 5-6 times a week with maybe a couple longer sessions on the weekends, for the past couple of weeks. Its off and on but I just had a great one where I was able to get my mind to completely shut the fuck up. Felt excellent.
Prowler Trots:
Sled x 2
90 x 6
140 x 2
…Bush to bush = 1 trip
…Faster than a walk but slower than a sprint
Foam Roll:
Some
Stretch:
Quite a bit
Notes:
Woke up at 4:30 before my alarm and got moving
[u]8/21/12 SH’s B1 W1D2 [/u]
@ 5:30 AM
Warm Up:
Foam Roll
Light Stretch
Press:
120x5
130x5x3
140x3x2
…dead stop each rep
Front Squat:
225x5x3
Dips:
45x8
70x8
90x8
100x8
Chins + High Incline DB @ 3:
BWx10 + 60x12
BWx10 + 60x12
BWx10
Narrow Grip Swiss Bar Ext:
10/x10x3
Notes:
Not bad. Going to work on getting some BCAAs in. As a side note, I ordered a case of brain candy and even with adapting to dragging my ass out of bed, getting an AM workout, then pulling a full day of work, I was generally happy and productive. Even after lunch, it felt like Saturday afternoon instead of jerking around doing nothing, I was being productive at work with 0 stress.
Confounds might be due to having my life back in order or meditating daily.
Notes:
Notice I need a 20 min power nap after work, and I just had it, so now I’m back on the grind. So far so good. Didn’t even break a sweat doing that prowler shit. Need to add some weight.
Chest Pass:
25 reps
…Bent over and tossed it at the ground
CGBP:
Some
210x5x2
230x5x3
245x3x3
Conv. Block Pulls (6 mat):
Some
365x4x4
Notes:
Was helping a buddy move all morning. Finished that, slammed a burrito, about 4 bottles of water, than a ton of little donut holes and hit the gym.
Got through most of it but I just scrapped assistance due to being beat.
Warm Up:
PVC + Rumble Roll
Legs OH to V-Sit
90/90 Hip Thrusts
Samson
Some other stuff
Seated Box Jumps:
Some
34.25" + 6 mats x 3 x 6
SSB Squat:
Some
260x5x2
280x5x3
300x3x3
…Shitty, felt like a ton
Floor Press:
Some
220x4x4
Front Rack Reverse Lunges:
135x10/
165x10/
185x6/
Landmines w/ Handle:
3 sets
Reverse Hyper:
3 sets
Notes:
Poor squatting, I was yawning and not feeling a whole lot of hamstring/glute activation and almost like I was front squatting all of them. Attributing it to moving all that shit yesterday.
Everything else was good.
Knees are tender, so I think I’ll ice them and take it easy and just do some mobility circuits in the AM instead of prowler.
