I walked into the gym today with the mind set that I was going fuck paying attention to the details. I was just going to be as fast a possible. Well…I was. My sets at 185 felt better than any other DE day I have had yet and all of those were at lower weight. I was really happy with todays progress.
Speed-Pulls
335x10x1 - Still fast as shit.
SLDL
245x4x8 PR + 10lbs
Planks/Bridges
Plate…both sides and front.
50 seconds
[quote]Tony Hsiao wrote:
Friday, 10/19/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1 405 x 1 (PR +5 lb)
385 x 0
B. Rack Pull - Just Above Knee (with straps)
405 x 1
455 x 1
495 x 0
495 x 1
475 x 1
C. Angled Leg Press
540 x 4 sets x 8 reps
This was my first time rack pulling with straps and I just wanted to see how much weight I can move around. The lowest pin on the power rack at my gym is just right above my knees, so this means the pull is only going to be about 3-4" ROM at most. I budged the 495 the first time but wasn’t able to lock it out. After taking a bit of a rest, I got that puppy up at lockout. That was a lot of fun. :-D[/quote]
Great job Tony, to get some more ROM put a plate or two under your feet
10/19/2007 ME Upper
bench
bar x 20
135 x 8
225 x 3
255 x 1
285 x 1
315 x 3 PR!!!
flat DB bench
80 x 8
110 x 5, 2
90 x 7
single arm row
70 x 5
90 x 5
110 x 8, 8, 8
shoulder press
45 x 5
65 x 8
70 x 4, 3
The rest of the workout wasn’t so awesome because I was tired from the benching, but wooo mama that was a nice PR!! First time with three wheels benching.
[quote]Carnak wrote:
bench
315 x 3 PR!!!
[/quote]
Wow, good work Carnak! That’s your first time hitting three plates? That’s quite a milestone! And, how the heck did you hit it for 3 reps?!
A)ME Squat
Bar x some
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1
440 x MISS
405 x 2
B)H.S. V-Squat, facing backwards
234 x 3
594 x 9 x 3, last set of 9 paused at bottom
C)Single-Leg 45 Degree Back Raise=BW + 25 x 10 x 3
D)Blast-Strap Fallouts, paused=8 x 3
NOTES: Well, I finally missed a squat. Had to happen at some point, I suppose.
Things felt much better today than they did last Saturday. I didn’t exactly smoke 425 but I got it easily enough to go up some more. I almost loaded 445 on the bar, which would’ve tied my PR, but then I remembered how hard 405 felt last week. Somehow 440 seemed manageable (WTF?).
It felt manageable when I walked it out, but I just couldn’t push my hips through once I got a little ways out of the hole. Fortunately, I didn’t cave in or fall forward–my chest was up and my upper back was arched hard. Everything slowed down when I got stuck–the squat itself, time, my brain–it was like I just calmly watched it all happen. I was grateful I had practiced what I’d do in case of a miss. I pulled all the weight off the bar, put it back in the hooks, loaded it up and got a decent double.
The other stuff felt good too. The V-Squat things didn’t kill me as much as they usually do, and the fallouts felt easier than normal. Actually a pretty good day, even if I didn’t get a double BW squat.
Picked up a red card (complete crap) in my game today. I’d already assisted on the winning goal and there were only a few minutes left. I’m going to pack it in for the season. I start Sheiko this week!
[quote]ChaseT wrote:
Picked up a red card (complete crap) in my game today. I’d already assisted on the winning goal and there were only a few minutes left. I’m going to pack it in for the season. I start Sheiko this week![/quote]
That sucks, At least you won, and hey you can start lifting now!
160x10(seconds)
210x10(seconds)
230x3-5(seconds) I think I passed out for a second on this
Bench press
135x6
155x6
175x6 PR +1 rep from last week
done
the holds where brutal, my bench sucks but I need to just get some more work in on it, my body ain’t used to benching. I got a serious back cramp holding my arch on the last set. Surprised I keep getting my arch higher though.
[quote]Tony Hsiao wrote:
Carnak wrote:
bench
315 x 3 PR!!!
Wow, good work Carnak! That’s your first time hitting three plates? That’s quite a milestone! And, how the heck did you hit it for 3 reps?! [/quote]
I’ve only been doing 3 rep maxes so far so my PRs can be goofy. First time I touch a weight is often a PR. I would probably be smart to switch to singles for a while, both to get more weight in my hands and also to see what my “real” max is. I am guessing right now that I can probably get a single about 15 pounds higher than what my triple is.
160x10(seconds)
210x10(seconds)
230x3-5(seconds) I think I passed out for a second on this
Bench press
135x6
155x6
175x6 PR +1 rep from last week
done
the holds where brutal, my bench sucks but I need to just get some more work in on it, my body ain’t used to benching. I got a serious back cramp holding my arch on the last set. Surprised I keep getting my arch higher though. [/quote]
