10/5 - Friday - Squat C4W3
Did partial squats for the first time today off pins. Really felt my core working handling more weight. I think they can teach me how to stay tight when I get out of the hole instead of tipping over like I do with heavy weights sometimes. If nothing else, it should at least help my deadlift some.
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 5
140 lb x 3
175 lb x 5
200 lb x 3
220 lb x 4 (Left a few in the tank for the heavier lifts.)
230 lb x 2
245 lb x 2
5 Pin Squats:
255 lb x 3
265 lb x 2
6 Pin Squats:
275 lb x 5
295 lb x 5
Good Morning:
95 lb x 5
110 lb x 5
125 lb x 5
Are these fairly close to out of the hole pins, or higher up pins?
the 5 pin is maybe a little more than half way down, but the 6 pin was a lot easier. Its a crappy rack with a good 4 inches at least between pins. I just thought Id experiment with it and see what happens. I’ll still be doing some paused squats too.
10/6 - Saturday - Extra Workout
Also just played a hockey game. Beginning of 3rd period we were down 1-2 despite out shooting them like crazy. Goalie seemed to be catching everything high with glove. So we stressed shooting lower, and within first minute of 3rd I had a nice goal through the 5 hole to tie it. Took over from there and won 6-3. Probably played about 18 minutes. Always a great cardio workout.
One-Arm Stiff Legged Dumbbell Deadlift:
35 lb x 15 x 2
35 lb x 10
Fatgripz One-Arm Dumbbell Row:
25 lb x 10
35 lb x 8
45 lb x 10
45 lb x 8
Fatgripz Hammer Dumbbell Curl:
17.5 lb x 10 x 3
Rope Triceps Pushdown:
30 lb x 50
Face Pull:
50 lb x 10
60 lb x 10
70 lb x 15
Pallof Press:
45 lb x 10 x 2
Have you tried your pin squats so the pin is at the bottom position of the squat? By all means keep doing/trying like this if it seems to work, but if tightness out of the hole is an issue, perhaps pin squats/pause squats out of the hole would be better?
Yea, you’re probably right Dave. I’m gonna try a lower pin setting next week. I have done paused squats a few times, an plan on incorporating them still. I’m just playing around a little since I’m squatting twice a week right now. Thinking about doing some work with the knee wraps too.
[b]10/8 Monday - Press C4W3[/b]
Did floor presses for the first time today. Did with a closer grip and felt fine I guess. I think pull ups might be keeping my tendinitis from getting better, so I may need to do something else for my back.
Press:
50 lb x 5
65 lb x 5
75 lb x 3
95 lb x 5
105 lb x 3
120 lb x 6 (estimated max= 144. That would be a PR for me)
Standing One-Arm Dumbbell Shoulder Press:
32.5 lb x 10 x 3
Pull-Up:
5 x 9
Barbell Floor Press:
45 lb x 10
95 lb x 5
135 lb x 3
170 lb x 5 x 3
Fatgripz Parallel-Grip Pull-Up:
4,3 Made my tendinitis hurt so shut it down
Face Pull:
80 lb x 10 x 3
Scarecrow:
30 lb x 15 x 2
Have you tried Voodoo bands or another sort of compression for your elbows? I’m not sure if it would work or not, but maybe?
Never really talked about my diet, but I keep it very strict. Its mostly primal/paleo with a 16/8 intermittent fast. I’m no zealot though. You eat what you like and I’ll eat what I like. I’ll see if I can post some pictures of my meals sometimes.
On another note, I’ll be at the gym doing my 531 deadlift workout in an hour and a half. Getting psyched as I cranked up the weight a lot after last months great sessions. Gonna see if I can get 365 for 5, but I won’t settle for less than 4.
I havent heard of these voodoo bands. I have tried to use my knee wraps a few times, but its a huge pain in the ass to actually get on. Willing to try anything though!
Voodoo bands are probably just as bad. Wrapping elbows are a pain in the ass. I get someone to help normally. I’m pretty sure a retard could do it
Thanks guys. And I’ll specifically try to find a retard just to see if you’re right Ryan.
[b]10/9 - Tuesday - Deadlift C4W3[/b]
I felt great today and set many PRs. Have gotten good sleep lately and also tried this pre workout supplement sample I got. Not one for fancy supps, but this seemed to give me a bit of a kick. I may invest in it or one of the other pre workout supps.
Deadlift:
155 lb x 5
190 lb x 5
230 lb x 3
285 lb x 5
325 lb x 3
365 lb x 5 (estimated max = 425)
395 lb x 1 (4 lbs more than my 391 at the last meet.)
Paused Oly Squat:
45 lb x 10
95 lb x 5
135 lb x 3
185 lb x 5 x 3
Didn’t really pause that long, but still stopped.
Power Shrug:
315 lb x 5
405 lb x 5
Never held that much weight before. Made sure my belt was nice and tight!
45 Degree Back Extension:
15 x 3
Ab Wheel:
12 x 3
Finally a video! Messed up trying to record my 365 x 5 set. Somehow stopped recording when I was getting camera situated.
And…here’s what my post workout meals look like.
Meal 1 - Fruit smoothie with 5g of creatine and about 4 ounces of liver.
Meal 2 - Bowl of sweet potatoes mixed with white rice, cinnamon, and coconut milk. And plate of russet potatoes, tilapia, white rice, and coconut milk.
Strong deadlift there. You should attempt a side video of it next time if you can.
Yea, I’m gonna try to just get someone to do it from the side next time. I wanna see how my low back is holding up. I think it rounds just a bit, but I’m not to concerned when its a 90%+ lift, as long as its not to crazy anyway.
[b]10/11 - Thursday - Bench C4W4[/b]
I just mind my own business at the gym, but I witnessed some stupid shit today.
- Some asshat was hanging upside down with his legs over the barbell in the squat rack doing crunches.
- Poor kid was totally butchering the hang clean, and some older smith machine bencher guy insisted to tell him to start from the floor to really explode. He proceeded to show him how with abysmal form. Basically did a reverse curl. It upsets me to see people doing things so wrong and I’d love to help but…The fact that I’m just 5’4 and not fucking huge means not too many people will listen to me. Oh well, at least he was attempting to do the exercise.
So this is suppose to be the start of my deload week, but I went all out on the last set anyway. As mentioned before, I’m doing the “deload without the deload”. Same percentages as the 5 week but with just 3 reps for the working sets.
Bench Press:
45 lb x 10
80 lb x 5
100 lb x 5
120 lb x 3
130 lb x 3
150 lb x 3
170 lb x 10
Band Pull Aparts:
15 x 7 between bench sets.
Incline Bench Press:
95 lb x 10
115 lb x 10
132.5 lb x 10
Face Pull:
80 lb x 12 x 3
Rope Triceps Pushdown:
80 lb x 10 x 3
Jump Rope:
5 min.
Also, I have a hockey game the Thursday night before my meet Saturday morning. I’m assuming that it would be best to skip the game as it could make me a little frail come meet time. Any thoughts on this?
