Back Squat and lunges w/ 40’s
Worked up to a single of 315 on back squat. used da belt
Was rushed
1 mile in vibrams 8:54
no dinner, just protein bar. then didn’t get to bed until 4…woke up at 7. fml whatever
Will update with OHP workout later.
OHP 145x6 (belt)
CGBP 225x4
Dips 13,8,5
Pull Ups 10,10,7
push ups 20,12,12
couldn’t do EZ curls today
preacher reverse grip curls 85x5
db curls felt fine on my right wrist, but not the EZ bar. idk
overall good workout
Yesterday: 1 Mile run in Vibrams
Time 8:24 (30 second improvement)
Today I’ll be running 2.5 mi in regular shoes. My calves hurt to walk. Going to be awesome. Maybe I’ll get sub 25. Not sure with this calf tightness. Mobility and stretching will go beforehand.
EDIT: 2.5 miles in 24:31 (33 second improvement)
OH Sq
barx12 or so
85x5
95x5
105x5 (moving up next week)
DL
135x10 or so
225x5
245x3
295x2
315x1
335x3
335x1 //my position was weird, idk
335x3
Good mornings
135x6
barx10 //practicing technique
135x5
95x10
95x10
95x12
135 felt too heavy and that last set of 95 was too light. Weird. Must’ve been the DLs. I’ll work up to 135 and feel it out next time rather than jumping right in.
Pull Ups
10,8,6,8 =32 //hands got tore up
Preacher One-armed DB Curl
25x8
30x8
35x12
Did not do calves today b/c I beat them up pretty bad over the weekend.
Thoughts overall: Well, it seems my squat is fixed form-wise but my deadlift needs fixing. And this new wrist issue has popped up. For MP and Bench, this is the final week of the cycle and then it’ll be deload week. I may just come in and do some light basic stuff during the week and focus on form for both back squat and deadlift. I’m probably going to start off stupidly light on squat and deadlift and work my way into heavier weights over the following months. During this deload I’ll be redesigning my programming.
Wednesday weights on bench are going to be 190,215,245
Friday weights on OHP are going to be 120,135,150
2.5 miles. 25:10
The first 5 minutes or so were very slow with a short stride. Calves didn’t get warmed up and were still sore for a while.
bar dislocatesx25
BB Bench
45xwhatever it took to hit the groove
135x12
165x5
190x5
215x3
245x4 (estimated 1RM 278)
DB Bench
85x5
95x3
105x1
90x3
DB Rows
90x8
100x6
110x14
110x10
DB Curls
35x10
40x6
45x10
55x3
Rings Pull Ups 10
Rings Dips 7,4
Ring Pull Ups 10
Rings Pull Ups 5
Ring Push Ups 15,10
Bar Pull Ups 5
then I posed in a bathroom like a tool. I need more shoulder width. Lats/traps/chest look good. Crab most muscular is cool
warm-up
Back Squats supersetted with Smith Calves
barxwhatever…bar
135x10…135x10
165x5…225x10
205x4…275x10
225x2…295x10
250x6…295x12
225x7
200x8
Leg Press (assuming sled is 45 lbs.)
315x9
365x8
315x12
mile run, slow as balls. 9:51
//Calves today was all over the place. Form went from good to bad to good double-pop to bouncy.
//Leg Press is cool
//Squats went well I think. I did the reverse pyramid that I found somewhere in the bodybuilding or powerlifting forum. Aka, drop 10% and add 1 rep.
//run was slow as hell. I couldn’t gain any speed, calves were out.
warm up = bar dislocates, dynamic stretching, and ohp reps with bar
OHP
barxwhatever
85x5
120x5
135x3
150x4 (belt)
CGBP
barxwhatever
135x9
185x2
225x5
200x7
180x7 (failed 8th rep)
Did pull ups in between heavier sets of each
5,5,5,5,10 = total of 30. easy, clean, flawless
rushed today, hence the total lack of extra work.
1 mile in vibrams
8:44
felt unable to sprint
I need to stop ignoring my own advice. I need to cut my ego and do what I can with perfect form. It always works if you cut your ego out of the equation. My bench, overhead press, deadlift, and pull-ups all increased when I just took my ego out of the equation. I must realize my weaknesses. I must be aware of them and act weak in those areas.
If I can’t deadlift 405 anymore, then don’t act like it. Don’t act like 335 ain’t shit when I can’t do reps with good form. If I can’t calf-raise double-pop with 295, don’t think you can and half-ass the reps. My wrists have been hurting from the heavy curling, again, an ego-trip. I need to take this week of deload seriously and give my wrists and just everything a break.
This is a time to practice form, a time to tighten up and practice irradiation and Pavel’s principles. A time for stretching, and foam rolling, and good running. Strength is a skill and it takes practice, just like anything else.
Even though this week will be using pussy weights, this will improve me. This is going to enable future progress. I will run 2.5 miles later today. It will not be timed and it will be in regular shoes. I might decide to do it on the treadmill b/c it’s wet outside from the rain.
Man, fuck the rain. Couldn’t run outside. Then the gym was closed. It’s pouring now and so I’ve decided fuck everything, i’m running twice tomorrow. once in the morning, once in the evening.
Today’s workout
Rack Pulls supersetted with Smith Calf Raises
135x10…135x15
225x5…185x10
265x5…225x10
295x8…245x8
315x3
Deadlifts
225x10
225x10 (brutal)
Good Mornings
135x6
135x5
95x8
Pull Ups
BWx3x10
Standing DB Curls
35x10
40x5
50x5 (alternating)
Gym time: Getting close to 90 minutes
//Rack Pulls are hard, but I think I got the form down right away and wasn’t cheating by getting too close. Felt like a human crane, like Pavel Tsatsouline says. The 295 set I went bat-shit on, just nuts man. I felt like 225 on deadlifts was light enough to work on form and get in some high reps. I was right, but underestimated it physically, it was a challenge. The second set was 5 reps, some air, 3 reps, some air, 2 more reps. Additionally, I didn’t move the weight down on good mornings like I was supposed to. My hamstrings will thank me tomorrow for that set of 95. I’ll be adding weight on pull-ups, but I need to figure out where I’m going to put them vs. ring dips. Like I said, this week is going to be my time to plan my programming.
Rained this morning. Was sprinkling just now, so i did some jump rope b/c I thought the weather was going to change soon so I didn’t want to committ to a full 2.5 mile run; additionally, hamstrings are way too sore. About 8 minutes of jump rope. Calves are on fire.
barbell complex warm-up
bar dislocates
rolled wrists
BB Flat Bench (got the shit bench, set-up was garbage every time, kept sliding, ugh)
barxwhatever
95xfuck this bench
135x5
165x5
185x5
seated rows
150x20
170x10
150x10
170x10
150x10
3.4 mile run. I did not finish in style.
warm up
Back Squat
135x5
155x5
185x5
GM
95x5x10
1 mile run 7:56
calves…couldn’t walk right
Yesterday was a very easy mile run in regular shoes. Today I did 2.5 miles; it was a relatively easy 23:28, which is great for me.
I’ve decided to switch to a split to increase the amount of days I train. I’ll still be employing the 5/3/1 percentage and rep scheme for squat, dead, bench, and ohp, but this bodypart split will help with my hypertrophy goals. Tomorrow will be arms.
bar dislocates
barbell complex
Dips
BWx10
+45x5
+55x5
+65x5
+70x5 (difficult. will attempt +75 next time)
NG Lat Pull Downs
130x10
170x5
200x5
250x5
290x2 (this is the maximum weight on the stack…maybe I’ll go to the pull up bar?)
CGBP
95x15
135x10
135x10
155x8
135x9 (sloppy set)
135x6 (went for perfect reps and stopped when I would’ve lost the arch)
Preacher DB Curl
25x10
30x8
35x5
40x6
45x5 (no MM at all, but i moved the weight with good form…)
RG Preacher Curl
75x10 (false grip)
75x9 (false grip)
75x6 (normal grip)
//Triceps are good for 1 exercise, haha. Not sure what I’m going to do about the weight limit on this stack for lat pull down. I just wanted a good compound bicep exercise but am unable to do BB curls due to my wrist.
Dynamic warm-up w/ some mobility
Barbell complex
Back Squat
95x12
135x5
175x5
200x5
225x5
Smith Calves
135x12 double pop
225x10
245x10
275x8
//good mind muscle connection today
Lunges
3x10x30s
Seated Calves
90x15
135x15
115x8
Leg Press
315x12
365x10
405x10
405x12
left hamstring felt weird. will stretch and foam-roll later today
BB Flat Bench
95x15
135x10
170x5
195x5
225x8 //wanted more
135x10,10,8,8,9
DB Incline Bench
50x10
50x10
40x10
DB Incline Flyes
Tried these out and my right shoulder won’t allow a wide range of motion.
Ring Dips
BWx10ish
BWx7?
Ring Push Ups
12
warm-up, whatever
Smith Calves with plastic block
135//plastic raise
185//plastic
225//plastic
255//middle eastern dudes stole it, so i did it without. All sets of 15
Deadlifts
135x10
185x5
225x5
250x5
280x5//bare minimum
225x10
225x10
Got pissed off and stopped and left. I justified myself into not doing deadlifts:
makes hipes/waist wider
my abs are so big they almost look like a gut. I don’t want to be Andy Bolton
time could be spent on other things
back isn’t growing for these, why bother?
hamstrings will get the work they need from squats/good mornings/lunges
i’m just regressing
tear up my hands
tear up my shins
make me feel weak
puts back at risk for muscle strain or worse
This exercise is redundant. Squats = lowerback/legs, rows=lats and middle back/forearms, shrugs = traps, pull-ups=lats and middle back/forearm
Then I realized I only did the bare minimum on squats too. And I haven’t PRd on bench in awhile. And I’m just getting run down. I’m tired at work every day. And realized I don’t eat perfectly, although it’s decent. Epiphany: I’m not getting enough sleep.
Breakfast @ 7:30am
3 eggs w/ ham and onions
cup of instant oatmeal
glass of OJ
3 fish oil capsules
snack @ 10am
2 protein bars
lunch @ 12:15pm
Either some form of protein, veggies and a baked potato w/ water
or
some form of soup/chili with protein + bottle of chocolate milk (has the macro’s needed–30g protein, 50g carbs, 25g fat or something like that. with the nutrients from the soup, i feel this is adequate)
5pm
chicken breast, veggies, milk
5:30 until 6:45/7 is my workout
7:15pm post workout shake
8:30pm
dinner. some form of protein, veggies, milk, and normally bread.
I need to stop eating this instant shit and deal with the gruelly paste that is real oatmeal. I’ll have 1 protein bar at 10am and another at 2:30pm to space things out. I drink plenty of water though. As far as programming goes, I’m tempted to ditch the deadlifts altogether and do power cleans. Then I read something I wrote on facebook:
“Do the menial, boring work. It’ll come back to bite you in the ass if you skip it.”
But at the same time, you won’t have the enthusiasm to do something you find pointless/menial all the time. I think power cleaning might improve my speed, tightness and make the DL/GM workout more fun. Fuck yeah I’m doing it tomorrow. I’ll do C&J after my OHP work. Fuck yeah!
Training logs rule, I come to the computer pissed off and ready to ragequit and now I’m doing something new and with enthusiasm.
wooden bar dislocates
barbell complex
OHP
barxwhatever (cleaned it)
85x10 (cleaned it)
105x5(cleaned it)
125x5
140x5
Clean and Jerk
135x3
155x2
175x1
185x1
Lateral Raises
30x10
30x10
35x10 (some guy stole my thirties, so i dealt with it)
35x10
30x10
Incline Rear Delt Rows
12’sx15
12’sx12
Rear Delt Fly Machine
2 sets. I was learning what weight I use and just went until the burn. 70x8-12ish…or something