Dang dude, I always pictured you small and weak looking.
[quote]Ct. Rockula wrote:
Dang dude, I always pictured you small and weak looking.[/quote]
I pictured you as a large and extremely jacked black guy, with bleached blonde long hair and mascara, then I thought you were an average looking white guy, now I’m thinking you are a figment of my imagination. Thanks though.
…This was medium day. Diet has been off past two days.
Sunday Noon: Presses and Arms
@ dodge
Warm Up:
C2 rower
Press:
Barx10
95x5
115x3
135x5
155x5x3… last two with belt
155x3
…pleased with this
Flat DB+Chins:
60x8 + BWx10
80x8 + BWx10x2
80x6 + BWx5
Fat BB Curls:
3 Sets
DB Hammer Curls:
3 sets
Standing Ext Rotation to Side + Pushups:
3 sets
Stretch/Recovery:
Squat sit and stretch
good mornings w/ bar
squats w/ 135
standing quad stretch
hip flexor wall mobs
…This was medium day. Diet has been off past three days.
…7 hrs of sleep
Monday PM
@ lab
Warm Up:
a bit lax
Power Snatch:
Up to 75kg x 2
Missed 80kg a couple time although I pulled it high enough
Squat:
Up to 295x3x5 off a box w/ narrow stance
…somethings up with my left quad/hip flexor. I’m thinking it might be a bit of tendonitis and I’m not sure how to fix it.
GHR:
BWx5x5
Throw me a bone and click on some ads:
…fucking around. We might get a good website going and Marcus should probably have his own as he is by far the most qualified.
…Low day back on track
…6 hrs of sleep
…lots of techno pop lately
Tuesday AM
@ my garage
Warm Up:
Cressey Phase 3 Mobility Warmup
Prowler Sprints:
30 down low + 40 back high x 5 w/ 1.5 minute rest
…you know you have a good training partner when he shows up at 6am to do prowler sprints
…Med Carb Day w/ PWO big feed
Wednesday PM
@ college gym
Warm Up:
C2
Mobility Thing
OH Squat + Drop Snatch
Power Clean:
135x5
165x3
195x2
225x2
235x2x4
…no chalk and pretty easy. If I went heavier grip would be an issue.
Bench:
135x8
185x5
225x5
255x3
275x2
…Shut it down there. Left shoulder wasn’t feeling right
Front Squat:
135x5
185x5
225x5
265x5x2
…Happy with this. Previous best was 275-280x5 I think. Not happy with not attempting the third set. Weakness was chest caving down a little bit and sore/tight wrists.
Notes:
Adding more carbs to my first couple meals of the day then trying out this massive post workout feed everybody seems to be trying.
Legs are still messed up and adductors are particularly tight. By tight I mean even the elementary school gym class butterfly stretch brings tears to my eyes and I’ve never experienced anything like this before. I’m hoping its due to the prowler or those Cressey side squat things I did that will just ease up.
Front squatting doesn’t bother it so I’ll just train front squats until the issue is resolved.
…Low Carb Day
AM: Extra Workout
Mobility
12 30 yd prowler sprints @ 90lbs w/ 1 min rest
10 minutes jump rope intervals
PM: Extra Workout
Cressey Phase 1 Mobility
Chins: BWx10x4 w/ 2.5 min rest
EZ Curls: 3 sets
Hammer Curls: 1 sets
Dip and Adductor Stretch In Pool
…I did this workout to get a pump on before I went by the pool. Not really, but I did cut it short because I spied a young lady in the pool. Then I went in the pool and we did the glance and smile thing, then she took her sunglasses off, and I was thinking no baby, keep the sunglasses on.
[u]8/6/10 Friday [/u]
…High Carb Day + PWO Meat Feast (no homo)
…6 hrs sleep
PM: DL
Warm Up:
Meager offering
Speed Box Squats @ Parallel:
Chains x 5
135 + Chains x 3
185 + Chains x 3
225 + Chains x 3 x 8
…first time screwing around w/ chains. This was half a warmup half speed work.
Deadlift:
155x5
245x5
335x5
405x3
455x1
475x0 …quit due to perceived form issue
475x1
405x4x2
Notes:
Drank some beer and had a cookout and consumed a fair to massive amount of meat PWO. Had a fair amount of carbs today too, mostly clean but had a subway double egg double black forest ham sub. I need to chill out a bit on the diet and just eat, and I’m going to continue pushing that Prowler and see what happens.
I’m a bit tentative on deadlifts and even if I get it moving, I’ll doubt my lower back position and give up on it. Training partner had an eye on me and said I was fine and I need to be more fearless, “be fucking crazy” were his words. Going to drop back and start getting some volume in and more reps. Cut this short due to cookout.
[u]8/7/10 Saturday [/u]
…Gluttony and sloth
[u]8/8/10 Sunday [/u]
PM: Press
Press:
Barx5
95x5
115x5
135x3
155x1
175x1
185x0
180x1
185x0
160x4x2
135x8
Chins:
BW x 10,10,8,6,6
…worked up to a 345 narrow stance squat in between sets that felt good.
Fat BB Curls + Delt Raises:
4 Sets
Notes:
Press is only 5lbs down from all time best but I’ve been stuffing my face. Going to have a large burger and fries than clean it up and not worry about diet so much.
Squat felt good today, although it was much narrower than I am used to but it is still much stronger than front squat. Going to start light and ramp up over the next 4 weeks.
[u]8/9/10 Monday Cycle 1 Week 1[/u]
PM: Squat
Warm Up:
Walking Spidermans
Squat Sit and Stretch
Walking Lateral Lunge
Squat:
Barxsome
135x8
185x5
225x5
275x5
315x3
…down then back up…
335x1
355x1
365x1
295x5x5
…building back up
Knees to Elbows:
Some
Curls:
Some
Stretch:
Some
Notes:
Squatted w/ Sean and DeJuan. Warmed up twice because they arrived late. Adductors felt good but left quad got a bit tight in the tender spot when I was finished. I stretched it out and will wait for tomorrow to see what is up.
Cycle will be heavy single then week 1 5x5, then week 2 3x6, then week 3 2x4, and finally deload. Adding weight 10-20 lbs each week. Trying to cut out all assistance and just squat as I think that is what I need to do. I’ll try to do this for everything but deadlift and still front squat light on Wednesdays.
[u]8/11/10 Wednesday Cycle 1 Week 1[/u]
PM: Bench @ Hanger
Warm Up:
Some Stuff
Bench:
Barxsome
135x8
185x5
225x3
255x1
285x1x3
250x5x2
250x4x2
Triceps Pushdowns:
3 sets in front
3 sets OH
Incline DBs + Chins:
3 sets
Hammer Curls:
3 sets
Notes:
Lifted with Big Sean only today. Got our sets in then screwed around doing some pump stuff, which I am kind of used to anyway.
Being off this diet is great, and I’m keeping things pretty close to where they were, only with a bit more carbs on high/medium days, more meat, and a bit more peanut butter/fats. I also have a big cleaner meal PWO and I just ate a burrito. I might pick up the ingredients and start making my own.
Skipped prowler past couple days due to being exhausted. I’ll see what happens tomorrow morning. Marcus is out of town and its difficult to pull myself out of bed at 5:30 am to push that thing by myself.
I also think every girl I see wants me but that is another story entirely.
[u]8/11/10 Friday Cycle 1 Week 1[/u]
PM: DL @ College
Warm Up:
Row
Single Leg Glute Bridge w/ Knee to Chest
Adductor Mobs
Walking Spidermans
Walking Lateral Lunge
Walking SLDL
PullUps
Speed Box Squat:
Barx5
135x5
185x5
225x3
255x2x8 w/ 1 min rest
…felt easy. Popped all of them off my shoulders.
Deadlift:
135x5
225x5
315x3
385x3
425x3x6 w/ 2.5-3min rest
…felt strong and easy
Negative GHR + KTEs:
BWx5+10x4 w/ 1 min b/w movements
Stretch:
Band Hamstring 3 x 30sec/ (front, out, and in)
Seated 90/90 1 x 30sec/
Notes:
Feeling good. Lifted solo. Strength seems to be returning at a good pace. Will see how squats go Monday but I’m still going to ramp back up slowly.
[u]8/11/10 Sunday Cycle 1 Week 2[/u]
PM: Press @ Compound
Warm Up:
…bah
Press:
155x5x4
155x3x2 w 3-4 min rest
…from here on out was 2 man rotation with <1 min rest
CG Bench:
185x8x1
…brought grip in closer
195x6x3
DB Rows:
100x10/x2
DB Curls:
4 sets
Ext Rot + Plate Pinches:
2 sets
Notes:
Popped a full Spike beforehand and was doing dishes, vacuuming like a madmen, then keeping a pretty rapid rotation for accessory work.
Right now I’m a bit paranoid and on edge.
Will start throwing in some cardio/recovery on the incline treadmill and prowler conditioning workouts this coming week.
[u]8/16/10 Monday Cycle 1 Week 2[/u]
PM: Squat @ Lab
Warm Up:
KB Stuff
Snatch Bar Work
Chins
P Snatch (kg):
40x2
50x2
70x2
75x2
80x1 (missed 2nd)
…not confident at all on these and I flinch like a mofo. improving though.
Squat:
150x5
200x3
240x3
290x3
330x3x2 (misload)
315x3x4
…felt slow but they moved alright w/o spotter or pins
GHR:
BWx6x2
…moved plate up
BWx6x4
Pull Ups + GHR Situps:
BWx8 + BWxsome x 3
Notes:
Shitty squat form was causing my adductor pain and quad pain. Its from trying to get my hips too far back with my back too upright. Its because I don’t know how to squat without the mirror. I remedied this by putting a box down on set 2, doing progressively lower box squats with a narrower stance, then using a low box to tap and cue the rebound. Used a fatter squat bar too resulitng in some misloads and figuring out how to carry it on my back.
I still need work, luckily I’m moving slow enough and started light enough where by the time I am back into PR squat territory I should have it figured out.
That is all.
[u]8/17/10 Tuesday Cycle 1 Week 2[/u]
PM: Extra/Oly Technique @ Lab
Warm Up:
Lax
Full Snatch (kg):
Many up to 70
C+J (kg):
Some up to 92.5
Reverse Hyper:
3x15 light for recovery
Notes:
Much better on snatch today. Was keeping head up and and hitting my hip pocket well. At 70 I was overpulling a bit and had it crashing down on me.
[u]8/17/10 Wednesday Cycle 1 Week 2[/u]
AM: Recovery @ Home
Jump Rope
Light Sled Drags
Mobility Circuit x 2
Pec/Shoulder/Back/Trap Stretch w/ Rings
PM: Bench @ Compount
Warm Up:
Jump Rope
Lateral Squats
Some Other Stuff
Power Clean (kg):
Up to a real light one
…tore open my shins. need to start wearing pants or high socks.
Bench:
135x8
185x5
225x5
255x3
275x2x6 …supposed to be 3x6
225x8
Front Squat:
Up to 265 x 5
Heavy Sled Drags:
Because I was dragging ass and didn’t feel like wasting the day…
1 long trip down and back
Notes:
Feel off and like I may be getting sick. Came home from work early yesterday, did that oly session, came home and was asleep by 7. Got up at 10 had some peanut butter then back to bed until 5.
Also did a lot of walking this afternoon due to running errands on campus then back to work.
Not sure what else is up, but I just feel off. I really thoguht I was going to destroy triples until I showed up then was like fuck it.
[u]8/18/10 Thursday Cycle 1 Week 2[/u]
AM: Prowler @ Home
Warm Up:
Jump Rope
Cressey Mobility x 1
AM: Prowler:
140x 10 trips alternating handles
…starting to increase the load on this and see what happens. Still moved it fast but noticeably slower near the end
Pec/Trap/Shoulder/Back Stretches on rings
[u]8/20/10 Friday Cycle 1 Week 2[/u]
PM: DL @ College Gym
Warm Up:
Some Stuff
Speed Box Squat:
135x5x2 free
135x5
185x5
225x3
265x2x8 w/ 1 min rest
…meh
Deadlift:
135x5
225x5
315x5
365x3
415x2
455x2x2
455x1 … out of gas
385x8
Good Mornings + Curls:
5 sets
Notes:
May have overshot my percentages as 455 is over 95% of 475 which was pretty close to my post diet max. Next week, I’ll take a new max and try to refine my little system.
Got a nice post diet rebound and my back especially looks huge. Need to do more arm work. Maybe relatively huge is a good word, as I’m only about 180 lbs.
[u]8/22/10 Sunday Cycle 1 Week 2[/u]
PM: Press @ Home
Warm Up:
Some Stuff
OH Press:
Some
165x3x6
…2 sets were 2 not 3. This was due to form issues. I had my belt on tight and couldn’t really get a good breathe at top.
BB Row:
135x8
165x8
185x8
205x8 w/ 2 min rest
Ring Dips + Towel Chins:
BWx8+8x3 w/ 1.5 min b/w movements
BB Curls:
5 sets p to heavy set of 8 w/ 1 min rest
Notes:
Allergies or something were bothering me bad. Otherwise, pretty good workout and I love those towel chins.