“For the poison of hatred seated near the heart doubles the burden for the one who suffers the disease; he is burdened with his own sorrow, and groans on seeing another’s happiness.” – Aeschylus
7/13/11 Bench and auxillaries. Somehow, this turned into an ok session despite stupid shit in and out of the gym.
VIDEO:
Bench: All sets done with a pause on the chest and 80LBs of added chains.
Bar X 20
135X6
185X3
225X3
275X3
295X3
Now, I attempted to do 315+80LBs of chain with a 3 count pause on my chest.
315X0 spotter grabbed the damned bar when my bar speed slowed down.
315X0 same shit as last time.
315X1 ← fuck yeah. Spotter finally held his water. In retrospect, 3 paused singles like this burned me out and caused my auxillaries to take a major dive. Still glad I was able to get it though.
Speed work:
185+ 80LBs of chain X3 for 2 sets
185+ monster mini short bands X3 for 2 sets
This all felt good. Probably also contributed to a lower performance on ausillary lifts, but fuck it.
DB bench
75sX5 for 2 sets
100sX5
125sX8
125sX5 sucked. Eh, felt good to fight the weight though.
Dips: here, I found out that I suck at drop sets and rest pauses later in a training session. If I had actually been thinking a bit, I would have realized this ahead of time.
BDW X 5 for 3 sets
+20LBs chain X5
+40LBs chain X7, dropped to 20 X 1,… dropped to BDW X 2… yeah, I suck at drop sets.
+40Lbs of chain X7, rest pause, X2… sucked here also.
light band X5
BDW X8 Pumptastic swolegasm was pretty awesome though. Minimal rest between all sets.
Done. Fairly happy with being able to move something relatively heavy after a few fuck ups. This is always a mental boost. Rest of it was so so, but it was nice to clear my head.
“Those who intend on becoming great should love neither themselves nor their own things, but only what is just, whether it happens to be done by themselves or others.” – Plato
7/16/11 Deads and stuff. Very good day. Got to the gym at about 2 and it was damn near empty. Epic.
VIDEO:
Warmups: lots of stretching, band pull aparts, various jumps and some chins.
Deads:
135X10
Added 80LBs of chains
135X5
225X3
315X3
405X3
425X3
450X3
475X3
315X11 cause I can’t count. These all felt very good.
Chins with alternating grip. 1 set palms facing out, next set palms facing in.
BDW X5
+20X5
+40X5
BDW X5
+20X5
+40X5
BDW X5
When warmups are included I got somewhere between 40 and 50 chins in.
Hammer curls:
30sX6
50sX6
75sX6
100sX8 Felt good, but my grip was going to shit at this point.
Cable rows:
the stack for 3 sets of something. Just got a good pump going.
“If you have an important point to make, don’t try to be subtle or clever. Use a pile driver. Hit the point once. Then come back and hit it again. Then hit it a third time - a tremendous whack.” – Winston Churchill
7/18/11 Push press and stuff. Gym was damned busy tonight. Overall and ok night. Hit some rep PRs and found out that me attempting to count past 10 is a doomed endeavour.
VIDEO:
Warmups: Stretched, did some chins, then did some hang cleans and strict presses with 111.
Push press:
135X5
185X5
225X5
275X3
315X1 Heavier was not happening tonight.
350X0 missed same as last time. Dammit. EDIT Copy/paste hates me.
295X4 <— so old dude had his headphones in and walked RIGHT in front of me mid set. When I first saw him I thought I was about to clock him in the ear with the sleeve of the barbell. Turned out to be more my eyes playing tricks on me than anything else, but I may just face the mirror from now on with these.
DB push press: I have not done these in a few months and it showed.
100X5 per arm
125X3 per arm
150X4 right arm
150X1 left arm
All reps with the 150LBer felt a bit off. I’ll keep these in until they feel right again.
volume work:
100X17 right arm
100X14 left arm
While both of these are rep PRs, I am seriously thinking about buying some of those retarded looking vibram 5 finger shoes just so I can count to 20. Fuck.
Face pulls:
The stack for 4X10.
20 min of incline walking.
Done. Not a great night, but not a bad one either. Purgatory bound.
[quote]Blaze_108 wrote:
Crazy strong as usual, Dow. You’re throwing more weight up above your head than most people can even pick up from the floor. Impressive man![/quote]
Solid deadlifting brother! You mind getting a side angle for one of your sets next time you deadlift? I am working on my form and seeing how you do it would help!
Also, nice Plato quote! May be first Plato quote ever on T-Nation! Was that from the Republic or his book on Laws?
I’ve been randomly lurking in this thread and never posted, but good googly moogly that is some strong OHPing. Can’t decide if it inspires me or just puts my ego in its proper place.
But what’s up with that wobbly ass rack in your gym?
