I expect weights to be demolished
Hey man, just droppin in to say what’s up. Congrats on the career change and move, my mom is a CPA and I wouldn’t wish her job on anyone.
As always, awesome shit in the gym.
“A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality.” Winston Churchill
1/23/12 Heavy bench night. Went fairly well. Got a flat tire on the way home from the gym, which sucked. I’m counting changeing it as cardio and GPP for the week.
VIDEO:
Warmups, stretching and such.
I thought I would give the barbell incline a shot. Turned out to be a bad call, as my left shoulder started acting up again. Switched to flat and everything was just peachy afterward.
Incline bench:
barX10
135X5
225X5
275X3
315X1 shit hurt. No more incline work for a good while. At least with a barbell anyway.
Flat bench. All reps paused pre slingshot:
barX10
135X5
225X5
315X3
365X1
added slingshot, reps are touch and go:
405X5
430X6 Felt reasonably good, though I feel like its a bit harder to stay in my groove with the slingshot as I go higher in reps. Eh, whatever.
Pendlay rows:
265X8 for 5 sets
DB bench:
50sX10
75sX10
100sX8
130sX5
160sX3 PR sort of. The last time I really went this heavy with DB bench was when I was using my olympic DB handles. That was over a year ago I think. This feels much more normal.
DB rows:
160X10 for 3 sets.
Done.
[quote]DixiesFinest wrote:
I expect weights to be demolished [/quote]
I shall do my damndest.
[quote]scj119 wrote:
Hey man, just droppin in to say what’s up. Congrats on the career change and move, my mom is a CPA and I wouldn’t wish her job on anyone.
As always, awesome shit in the gym.[/quote]
Thanks for stopping in man. The days pass much as they always have.
The career change from public to industry was very much needed. I still wonder what the hell I was thinking back in college.
Ok, so I managed to not post for a week and loose my damned training notebook at the same time. The following sessions are from memory and what I video’ed.
1/25/12: Speed deads:
VIDEO:
warmups and other crap like always.
Spead deads:
350+100Lbs of chain X3 for 5 sets. Felt fast.
Paused squats:
135X5
135+chainsX5
225+chainsX5
275+chainsX3
315+chainsX3
350+chainsX3 ← last rep turned into a good morning. Really highlights how I fail at squats. I just might change this to chain suspended good mornings in the future.
Random ab work:
lotsXlots.
1/26/12 Spead bench:
VIDEO:
Warmups and what not.
Spead bench work:
190+chainsX3 for 5 sets. All felt fast.
Strict press:
BarX12
95X8
135X5
185X5
225X3
245X1
275X1 ← not as strict as I would like, but a semi decent start. Given, my all time strict press PR is 275X2 at a bodyweight of 295, so I am not that dissapointed with it.
Chins with varying grips, all bodyweight only:
X10
X10
X10
X6, X4
X5, X5
50 reps total. Rest was kept to a minimum and felt good for the first 3 sets. After that it was another story though.
Random direct arm work BS:
someXsome for DB tri presses and alt. DB curls I think. Doesn’t really matter.
1/28/12 Heavy box pulls: Should have stayed home. Just one of those days.
1/30/12 Heavy bench day. I am pretty sure I have gotten what I can from the slingshot for the moment. When it comes to benching, I tend to stick half way up, as such, floor presses seemed like a good choice.
Stretching and what not.
VIDEO:
Floor press with a pause:
barX15
135X10
225X5
315X3
350X2
365X2
385X2 Felt good.
Pendlay rows:
285X5 for 5 sets
DB bench:
50sX10
75sX10
100sX10
120sX5
150sX4 for 2
Cable row/tricep pull down/alt. DB curl combo set:
some for 3X10 with little rest.
1/31/12 I went in and did heavy deads. I was rather pissed with how block pulls went last time. For whatever reason, I chose deficit pulls.
VIDEO:
Stretching and warmups then
Pulls while standing on 100Lb plates:
135X8
225X5
315X3
405X3
455X1
495X1 Plan was to stop here, but it felt stupidly easy. So…
550X1 ← all time PR by 5LBs. Cheap, but I’ll take it. We’ll see where this leads.
Volume/conditioning work. Rest was long enough to move our bags from one spot to the next:
leg curls with decline sit ups: 3X10
45 degree back raises with cable ab pull downs: 3X10
Band resisted good morning with weighted side bends: 3X10
Done.
[quote]DixiesFinest wrote:
I expect weights to be demolished [/quote]
plus to the one
2/4/12 Speed bench and overhead press:
VIDEO:
Warmups and stretches per usual.
Speed bench. A few dudes were using some of the chains for chins. Rather than waiting I just rigged up my monster mini bands.
185+MMBs X3 for 5 sets. Felt light and quick.
Strict press:
barX15
95X10
135X8
185X5
225X5
245X5
I really liked the deadstop for these. Feels much more stable.
Chins:
BDW X10
+40lbs chain: X10
+50LB DB X5
BDW X 10 for 2 sets
I don’t much care for chains as added weight to chins. Swaying from thier momentum gets problematic.
Bicep/tricep superset: Football bar tricep press, alt. DB curls:
someXsomeXsome.
Done. Pretty good day.
[quote]fr0IVIan wrote:
[quote]DixiesFinest wrote:
I expect weights to be demolished [/quote]
plus to the one[/quote]
I shall try to not dissapoint.
2/6/12 Spead deads.
VIDEO:
Warmups and what not.
Deads:
135X8
135+100LBs chainX5
225+chains X5
315+chains X3
365+chains X3 for 5 sets. Felt tight and smooth, just as it should.
3 count paused squats:
135X12
135+chainsX5
225+chainsX5
275+chainsX3
315+chainsX3
225+chainsX10 no pause though.
Hanging leg raises:
3X12
Done. Simple but a good night.
2/8/12 Heavy bench night.
VIDEO:
Stretches, jumps, a few chins, and what not.
Floor press. All reps paused.
Bar X 15
135X12
225X8
275X5
315X3
365X1
385X1
395X1
405X1
225X20 these were not paused.
Deadstop DB rows:
100X12 each arm
130X12 each arm
180X12 each arm
DB bench:
100sX15
100sX12
100sX10 Rest periods were rather short here. This was not a rest pause set though.
Overhand cable rows:
someXsome
Bicep/tricep cable superset BS:
someXsomeXsome.
Done. Another good night. Heavy deficit pulls this Sat.
Hey man, just a thought on those squats. I typically good morning the shit out of mine when I’m close to failure too… something that helped with me was consciously forcing my elbows to stay under the bar, it helps me keep my chest up. On that heavy squat vid, your arms flared behind you and were almost parallel with the floor at one point.
Nice 405 floor press, holy cow.
[quote]scj119 wrote:
Hey man, just a thought on those squats. I typically good morning the shit out of mine when I’m close to failure too… something that helped with me was consciously forcing my elbows to stay under the bar, it helps me keep my chest up. On that heavy squat vid, your arms flared behind you and were almost parallel with the floor at one point.
Nice 405 floor press, holy cow.[/quote]
Thanks for the comments/critique bud. You are right, my elbow position was pretty horrible there. Its something I am working on and am likely to play around with my grip width in the coming weeks and see if that helps, though its probably just that my technique gets shittier as I become more fatigued…
2/10/12 Heavy pulls.
VIDEO:
Stretches, jumps, a few chins, and so on.
Deficit pulls:
135X8
225X5
315X5
405X3
495X1
565X1 ← 15LB PR. Felt Strong.
Regular deadlifts:
315X12 for 2 sets.
Decline sit ups:
3X12
Strong Band good mornings, hanging leg raise combo set:
3X12 each.
Done. Third good night in a row. Either I am onto something programming wise, dumb luck is working in my favor for once, or some burgler has been breaking into my house and injecting me with test in my sleep.
Dammit. Youre gonna catch my pull if I dont pick it up.
punlulz.
[quote]DixiesFinest wrote:
Dammit. Youre gonna catch my pull if I dont pick it up.
punlulz. [/quote]
Epic. Pun lulzz are the best kind of lulzz.
2/12/12 Speed bench and overhead day.
VIDEO:
Warmups and other crap. Consisted of standard static stretching, band pull aparts, various jumps, and some chins.
Speed bench:
190+monster minis for 5 sets of 3. Felt fast.
Standing strict press:
bar X 15
95X10
135X8
185X5
225X5
255X5 This is beggining to feel much more stable.
Chins:
bodyweight for 3X10
Dizenzio rows:
some for 3X12
Alt. DB curl and tricep press downs:
someXsomeXsome.
Done.
2/13/12 Speed deads and squats:
VIDEO:
Warmups, same as always.
Deads:
135X8
135+chainsX5
225chainsX3
315+chainsX3
375+chainsX3 for 5 sets.
Squats:
135X12
225X8
275X5
315X5
365X5
405X5
430X3
I played around with my hadn position a bit. I brought them in a bit, ring finger on the smooth. First rep or two of every set felt much better, and I generally felt much more tightness in my upper back. Elbow position still went to shit as I became more fatigued however. I suppose this just happens, but is something to work on.
Decline sit ups:
3X12
Weighted side bends:
3X12
Done.
2/15/12 Heavy floor press:
VIDEO:
Warmups: same as usual.
Floor press:
barX15
135X10
225X8
275X5
315X3
365X5 rep PR here. I went in tonight not really sure how I would do on this, as 405 last time took a lot of effort. Pleasent suprise.
405X1.5…AAAAAARRRRGGHHH. First rep was a good bit faster than last time, so whatever.
225X25
Pendlay rows:
295X5 for 5 sets.
DB flat bench, cable row combo set:
100sX12, someX15 for 3 sets, minimal rest.
Alt. DB curls:
some for a few sets and reps.
Done. Good night on the whole. Heavy deads on Sat.
AHH I want to be the female lifter version of you!
You do realize the bernie is required after PRs right?
Fix it.
[quote]DixiesFinest wrote:
You do realize the bernie is required after PRs right?
Fix it.[/quote]
lol.
Dude, I have no idea what that is, or what one would say to such a thing. Besides, I failed square dancing in elementary school. I am destined to forever suck at anything that requires rythem and or co-ordination.
How about I just yell/grunt while somethings like this is going in the background?