Just saw that you’re in a new gym. High frequency squatting FTMFW. Great progress, too. You’ll be at 405 before you know it.
[quote]HeavyTriple wrote:
Just saw that you’re in a new gym. High frequency squatting FTMFW. Great progress, too. You’ll be at 405 before you know it.[/quote]
Thanks, but it was only a week pass, and it’s expired. 
July 25, 2011
Warmup
Reverse Hyper - (BWx15)x3
Deadlift
135x5
225x5
(275x3)x2
315x3
355x3
385x3
405 x miss lol
Was going to shoot for 425x5, but 385 felt like 435 and I couldn’t budge 405. Wasn’t strong enough on this particular day…must have been all of the squatting. Technique felt off, too.
Was going to do BB hacks, but fucking people kept getting in the way doing curls in front of me, to my sides, behind me, so I said fuck them and skipped them. Too damn crowded…commercial gyms suck. I should move in with Faben so I can lift in a bomb shelter. XD
Did two sets of chinups to failure and two sets of pullups to failure. 15 on the first set of chinups.
Hill Sprints
2 x 10 sprints
Deads felt weeeeak, but no sense in being lazy.
July 27, 2011
Warmup
Shoulder Dislocations - 2x15
Close Grip Bench Press
(45 x some)x3
(135x3)x3
155x3
185x3
205x1 (paused)
215x1 (paused)
(225x1)x2 (paused)
210x3
2nd single of 225 and 210 felt a little too close to failure for what I was going for today. Overall, not all that bad though. Never tried pausing 225 before, so a technical paused PR.
Dip
BWx10
BW 35x5
BW 65x3
BW 85x5 (PR?)
BW x some
Barbell Row
135x5
185x5
(215x5)x2
Form was sloppy…too much body English.
Kind of mediocre day. Meh, I’ve had worse.
July 29, 2011
Warmup
Shoulder Dislocations - 2x15
Hip Mobility Work
Reverse Hyper - (BWx15)x2
Zercher Squat
135 x some
(225x5)x2
265x5
285x5
315 x naaaaaaaw
Got 315 to my thighs, but I decided that trying to grind it out wouldn’t be a great idea; all tired and shit…felt pre-fatigued Wasn’t looking to hit a PR on these anyway. Got a little more winded and sweaty than usual.
Close Grip Bench Press (paused)
(45 x some)x3
(135x3)x3
155x3
(175x3)x2
(185x3)x3
(195x3)x3
205x3
195x3
Well definitely a volume PR lol.
I did ten “rope” pullups and 20 chinups spaced out over sets for a total of 30 reps.
Back Raise
(BW 45x10)x3
Great feeling day although I didn’t get any real PRs lol; got plenty of good work in. Felt demanding.
August 1, 2011
Warmup
Reverse Hyper - (BW x some)x2
Deadlift
135x5
225x5
275x3
325x1
355x1 (spent too much time down at the bar)
(235x1)x6 (speed)
I was originally going to just do DE work, but I decided to work up a little to make up for last weeks failure. Didn’t work up that much and left it at 355; felt too slow.
Barbell Hack Squat
235x5
(275x5)x2
Ab Wheel Rollouts, Pullups, Face Pulls, and Sprints
I kept things a little easier today since pulls felt weak. If I suck again next week, I think that it will be safe to say that something needs to be done…hell, maybe I just need to try harder.
August 4, 2011
Warmup
Shoulder Dislocations - 2 x some
Close Grip Bench Press (paused)
(45 x some)x3
(135x3)x3
155x3
185x1
205x1
215x1
230x1 (technical PR?)
Coming into the session, my triceps felt sore and weak, and the weight moved slow. 230 was tougher than I would have liked; the rep took about three seconds. Called it.
Military Press
45 x some
115x5
135x3 (missed 4th rep somehow)
(135x2)x2
FWIW, this abomination was done after weak benching. I also used a thumbless grip, narrow stance (hence military instead of overhead press), and paused.
Dumbbell Row
(95x12/12, 110x10/10, 125x10/10)x3
Death.
Disappointed with today’s pressing, but the rows were pretty fun. It’ll come around; it always does.
August 6, 2011
Warmup
Reverse Hyper - (BWx15)x2
Speed Deadlift
135x5
(225x2)x3
(235x3)x2
275x1
Didn’t feel too bad…there was some speed there and technique felt reasonably good…not that bad considering how pumped my lower back was.
Close Grip Bench Press (paused)
(45 x some)x3
(135x3)x3
160x3
190x3
200x3
210x3 (way harder than expected, technical PR?)
(175x3)x2
155x3
Was going to do (190x3, 200x3, 210x3)x3, but the 210 set was far harder than I thought it would be (RPE was probably a 9.5) and I seemed to have misgrooved, too…not to mention my ass lifted off of the bench on the 3rd rep. The spotter touched it right at lockout, but I still had it. Decided to back off to some lighter sets to get more volume in, but after the 210 I had a hard time getting my technique dialed back in and they felt slow and heavy. Should have went ten pounds lighter for this work…oh well; live and learn.
Did a few front squats with 135 and left.
Depending on how I feel on Monday, I might lift either on that day or rest for another day before deadlifting again.
August 8, 2011
Deadlift
135x5
225x5
275x3
315x3
(345x1)x2
375x1
415x1
440 x miss
FML. After this I tried a modified sumo stance with some singles @ 315 and 335. Seemed to help with pop off of the floor a little. Too early to see if I like it or not.
RDL 135x10 --SS-- BWx10 chinup
RDL 225x10 --SS-- BWx10 chinup
I seriously need to take a step back…
You will get it man it’ll just take some practice
[quote]elmore18 wrote:
You will get it man it’ll just take some practice[/quote]
Thanks man. I’ll keep working.
Yeah, don’t give up on that deadlift. You will feel like you’re going backwards, but one day BAM you’ll hit a 20lb PR. Keep fighting dude.
[quote]Dave-P wrote:
Yeah, don’t give up on that deadlift. You will feel like you’re going backwards, but one day BAM you’ll hit a 20lb PR. Keep fighting dude.[/quote]
Thanks bro. I’m going to experiment a little with modified sumo and conventional…hopefully they’ll give a little more pop off of the floor.
Hey, I’ll race you to the 4-plate squat 
I hope to have it within the next year.
[quote]Dave-P wrote:
Hey, I’ll race you to the 4-plate squat I hope to have it within the next year.[/quote]
I would, but I can’t squat because I don’t have a power rack. 
August 10, 2011
Warmup
Shoulder Dislocations - 2 x some
Pullup - (BWx8)x2
Close Grip Bench Press (paused)
(45 x some)x3
(135x3)x3
155x3
185x1
205x1
220x1
235x1 (PR, RPE @ 8 or 9…not that hard, not that easy)
(210x1)x2
(185x1)x2
Felt a little slow maybe…not too shabby either way. Tried to listen to some advice from Adam and finish up with some fast, easy singles to reinforce technique.
Push Press
45 x some
135x3
(155x1)x2 (3 maybe? lol)
175x1
185x1 (PR, easy…RPE @ 7 or 8)
(135x5)x3 (form sucked)
I don’t like a thumbless grip on push presses. Haven’t done these in a while…that’s heavy enough for now. Was obligated to get 185 due to a certain someone…I won’t give a name, but I will tell you that it starts with PYONG JUN!!!
My knee oddly wasn’t agreeing with sprints, and I couldn’t get in groove with the stupid fucking jumprope. FML.
Decent day all around. Got very little upper back work in, so I’ll be sure to hit it hard next time.
August 12, 2011
Warmup
Reverse Hyper - (BWx15)x2
Deadlift
135x5
225x5
275x3
315x3
(365x1)x2
385x1
405x1
425x1 (easy)
455 x miss
315x1
Felt a little better today. Settled on a modified sumo stance. The 455 didn’t budge lol. 425 felt easy and I just had to give it a whack. Could have definitely hit 440 today, but got a little bit ahead of myself. Oh well, that will go up very soon…should be in the neighbor of 460 by September hopefully. This is good considering I deadlifted heavy earlier this same week lmfao.
Chinup
BW 45x3
BW 65x3 (Might be a PR at this bodyweight…went up with no trouble)
BW x IDK LOLOLOLOL
Lat Pulldown - 3 sets
August 15, 2011
Warmup
Hip Mobility Work
Zercher Squat
135x5
225x5
265x3
295x5
225x3
Was going to go a little heavier, but my right quad started to act up, and on the last 225 set it started to GM because it my body was trying to take some stress off of it I assume. Must be inflamed or something…nothing that some recovery wouldn’t fix, I’m sure.
“Speed” Deadlift
135x5
(225x1)x6 (first two sumo, last four conventional)
These were supposed to be really fast but really weren’t due to my hurting quad and my pre-exhausted lower body. I switched to conventional to take some stress off of the quad and it felt a little better. I also tried to ‘yank’ it off of the floor a little more while sitting back (Kokleyev-esque-ish maybe) and it seemed to help with explosiveness off of the floor a bit. Too bad I pull sumo lol ffffuuuuuuuuuuuuuu-.
Leg Press
1 plate x 15
2 plates x 15
3 plates x 15
4 plates x 15
5 plates x 15
6 plates x 15
These felt good…found a comfortable positioning on these. Haven’t touched them in forever lol. Quad didn’t really bother me.
Not the worst day ever. Could have been better, but I wasn’t looking to be all that ambitious today.
What kind of hip mobility work do you do?
Oh and I like your new avatar
[quote]Dave-P wrote:
What kind of hip mobility work do you do?
Oh and I like your new avatar ;)[/quote]
Why thanks you kind sir. 
Basically just some dynamic stretching; leg swings back and forth, and then to the side.