^^^
Cliffnotes:
If this happens again, just do the work that doesn’t hurt and push them hard to make up for it. I’m probably going to warmup my adductors on the adductor machine from now on.
November 16, 2011
Warmup
Shoulder Dislocations - 2 x who gives a fuck I do these all the time go read further gawd
Close Grip Bench Press (Paused)
(45 x some)x2
(135x3)x2
160x3
190x3
215x3
220x2
230x1
Weaker today.
BBB Bench
135x10 wide
135x10 close
115x10 wide
115x10 close
115x10 wide
These seem like a complete waste of time…I’m about to drop them.
Chinup - (BWx7)x5
Tricep Pushdown - 2 sets
Reverse Fly - 3 sets
November 18, 2011
Warmup
Two circuits of:
Adductor Machine
Hip Mobility Work
Seated Leg Curl
Tried to ease in a little more due to my adductor…
Deadlift
135 x some
225x5
275x3
315x3
355x2
385x2
405x1
430x1
455x4 (PR)
I stupidly tore off a callus earlier today and began to lose grip on the 3rd and 4th reps, but I still pulled them and locked them out. I was supposed to do some singles or doubles today, but I wanted a PR and just went HAM on the 455.
Conventional Deadlift (Touch and Go)
315x3
340x3x3
Added straps on the 2nd set because my hands weren’t having it.
Leg Press (narrow stance)
5 PPS x 8
6 PPS x 8
7 PPS x 8
8 PPS x 8
The maximum weight capacity said 360 lbs on each side. Could have done more, but I’d rather not risk having that shit crash down on me.
DB Shrug - (125x15)x3 (my callus bled on the 3rd set LOL)
Ab Wheel - 3x10
Lying Leg Curl - 3 x lots
Probably going to do some light stiff legs tomorrow.
Went to pre-calc tutoring, got all of my work done. Nothing to do but to sleep, eat, and chill over the weekend. Little bit of reviewing, though. W/e. Feeels good man.
November 21, 2011
Warmup
Hip Mobility Work
Adductor Machine
Speed Deadlift
135 x some
(225x1)x5
(245x1)x5
These felt good and fast again. Aw yea. Going to bump this up.
Deficit Deadlift
285x5
(335x5)x2
(325x5)x2
These were SHIT LOL. My grip only made this worse since the callus was getting even more torn, so I added in straps.
Stiff-Legged Deadlift
225x5
(240x8)x3
Paused CGBP
(45 x some)x2
135x6
155x6
(185x6)x2
165x5 lol
So-so day. Ran out of time again. FML. Probably going to do a little studying and it’s kind of late, so I’m going to do some leg curls and rows tomorrow. SAWWY Steve; it’s next to impossible for me to keep up with all of this volume! 
November 23, 2011
Warmup
Shoulder Dislocations - 2 x some
Bench Press
(45 x some)x2
(135x5)x2
165x5
185x3
210x3
225x3 (was supposed to do 2 lol)
245x1 (PR)
I decided to try using a pinky on ring grip and not pausing. First time in a long ass time and I tie my close grip paused PR and finally hit a new single PR. Not satisfied with this per se, but it pretty cool either way. Going to start training this style now.
Speed Bench - (120x3)x10 (alternating wide and close grip)
Rolling Tricep Extension
(50’s x 8)x2
(45’s x 8)x3
Chinup - BWx(10, 10, 4, 6, 5)
Lateral Raise - (20, 25, 30)x15
some ez bar spider curls
November 25, 2011
Warmup
Adductor Machine
Hip Mobility Work
Deadlift
135 x some
225x5
275x3
315x3
365x3
385x2 (added straps on this set)
405x2
(425x2)x4 (some kind of volume PR)
Meh feeling today. Was a little off and my callus is still fucked up, so I used straps. It kind of messed with my technique and took away my stretch reflex.
Conventional Deadlift (Touch and Go)
315x3
(345x3)x3
Leg Press
4 PPS x 20
(6 PPS x 20)x3
Dumbbell Row
100x10
(125x10)x2
Was going to do four sets w/ 125, but ran out of time yet again. FML. Also didn’t get in abs or hamstrings. Looks like I’m going to do some rows, abs, and hams tomorrow @ my house.
Does anyone have tips for getting this fucking callus to heal?
November 28, 2011
Warmup
Hip Mobility Work
Adductor Machine
Speed Deadlift
135 x some
(230x1)x5
(255x1)x5
These weren’t particularly fast today.
Deficit Deadlift
275x5
(325x5)x2 (added straps on 2nd set)
(340x5)x2
Felt tough…callus still fucked up, hence the straps.
Stiff-Legged Deadlift
225x5
245x8
255x8
265x8
PR’s maybe? Bumped these up pretty significantly.
Bench
45 x some
135x6
165x6
(190x6)x2
135x8
These sucked ass today. 190 felt way heavier than it actually is and the bar was all over the place. Shoulder blades moved, too. Shit technique.
Left before I could do dumbbell rows. I’m probably going to do more accessory stuff on off days…I can never fucking get around to doing it anyway.
I’m following
Cool…good to have you on board man.
November 30, 2011
Warmup
Shoulder Dislocation horseshit
Bench
(45 x some)x2
135x5
160x5
185x3
215x3
235x2 (PR)
250x1 (PR, a lot harder than I anticipated)
Felt alright up until the 250…became a grinder out of nowhere lol.
Chinup
BWx5
BW 35x5
BW 55x4 (PR at this bodyweight)
BW 40x4
BW 20x5
Going to be fun getting these back up.
Face Pull - 3 sets, ramped
Plate Press
45 x lots
(90 x lots)x2
Hammer Curl - 2 sets
It was a fair day, I suppose.
Thanks for the vid man…going to have to watch it all later.
December 1, 2011
I wasn’t planning on going to the gym today, but I had the opportunity to, so I did a kinda active recovery/bullshit session.
Push Press
45 x some
135x5
155x3
175x2
195 x miss
185x1
135x5 (paused strict press)
145x3 (paused strict press)
The strict presses went pretty damn good considering push presses were absolutely dreadful, and especially with the pause. Tri’s were probably weak from yesterday.
Tricep Pushdown - 3 sets
Band Pull Aparts - 2 sets
Cable Pull-through - 3 sets
some chins and dips
Also did a couple of speed pulls to kind of test the waters for tomorrow’s DL session. It was only 225, but it felt reasonably explosive by this weight’s standards, so hopefully it will be a good one.
December 2, 2011
Warmup
Hip Mobility Work
Adductor Machine
Deadlift
135 x some
225x5
275x3
315x3
365x1
385x1
405x1
435x1
435 x miss
(405x1)x2
405 x miss
(385x1)x2
Pulling felt ridiculously weak today. If there was a Shittest Session of the Month award, it would go to me. Ugh.
Conventional Deadlift (Touch and Go)
315x3
(350x3)x3 (added straps on 2nd set)
Leg Press w/ a lil band tension
4 PPS x 12
(6 PPS x 12)x3
Tried going deeper on these.
Dumbbell Row (Deadstop)
100x10
125x10
(110x10)x2
Ab Wheel - 2 sets
some leg raises
On a positive note, my grip was definitely stronger today. Looks like the callus is finally healing up.
December 5, 2011
Warmup
Hip Mobility Work
Adductors
Speed Deadlift
135 x some
(225x1)x4
(255x1)x6
Speed was feeling okay but not great.
Deficit Deadlift (paused)
275x5
(315x5)x2
335x5
(365x5)x2 (sans pause, probably some kind of PR)
Paused deads make you hate life LOL. I decided to do the 365 set again since I was feeling good and had no adductor pain. I went as long as I could without straps (callus still not 100%), but used them on the 4th and 5th reps on the last set (I had them on, but wrapped them when grip failed…an idea that I got).
Stiff-Legged Deadlift
225x8
(270x8)x3 (Volume PR)
Had to dig in for these too lol.
Bench
45 x some
135x8
175x6
(195x6)x2
165x10
These went pretty good; weight moved relatively fast considering fatigue and technique seemed to be in check. These were done with 12 band pull-aparts between each set.
some half-assed DB shrugs and clapping pushups lulz
Pretty solid day. Got work in and it felt good overall.
December 7, 2011
Warmup
Shoulder Mobility
Bench
(45 x some)x2
(135x5)x2
165x5
190x3
205x3
220x3
240x2 (PR, pretty easy)
255x1 (PR…lil slower than I’d have liked…but smooth)
I kinda forgot to actively “push” myself away from the bar on the 255, but when I tried to it seemed to move a tiny bit faster lol. Definitely have some more in me.
Chinup
BWx5
BW 45x3
BW 60x4 (PR @ BW)
BW 30x5
(BWx4)x4 lol (last two overhand)
Tiny PR on these. 4th rep was probably questionable, but I still got my chin to the bar, even if there was a bit of wiggling.
One-Armed Dumbbell Press
45x10
55x8 (had to rest pause the left arm lolwtf)
40x6 (two handed)
I was significantly weaker on my left arm than the right…may keep DB shoulder pressing in for a while to correct this.
Tricep Pushdown - 3 x 20-ish ramped
EZ-bar Spider Curl - (75x10)x3
Good day.
December 9, 2011
Warmup
Hip Stretches
Adductors
Deadlift
135 x some
225x5
275x3
315x3
365x2
390x2
(415x2)x2 (was shot after this)
I knew coming into it I would be pretty weak today. I also tried standing up between reps.
Conventional Deadlift
315x3
(355x3)x3
Sans straps and Touch/Go now since a study was released that gives a high probability that I do not have a vagina…ie I got called out for it lulz.
Barbell Row
(185x5)x2
(220x5)x2
175x10
Pendlay style (or as close as I can get to it), as usual.
Leg Press
4 PPS x lots
6 PPS x 8
7 PPS x 8
8 PPS x 8
Better depth this time.
Leg Curls - 3 sets x 15
It’s been one of those days. Got a Pre-calc test next Tuesday…looks like I have to do a bit of studying.
December 12, 2011
Warmup
Adductor and dynamic hip stretch bullshit
Speed Deadlift
135 x some
(225x1)x4
(260x1)x8 (three ultra-wide singles mixed somewhere in there for the lulz)
Too slow. Tried a mixed grip, disliked it, and went back to hook grip.
Deficit Deadlift
285x5 (paused)
325x5 (paused)
365x5 (paused PR)
(355x5)x2 (some kind of paused volume PR? LOL)
380x5 (PR)
A few of the pauses on some sets were probably too short, but I tried to make them quality overall. The skin on my fingers started to peel off.
Stiff-Legged Deadlift
225x8
265x8
245x8
Decided not to push these a lot today.
Incline Close Grip Bench
45 x some
135x8
155x6
155x3
Holy fucking shit these are ridiculously hard…going to keep them in for that reason. Imagine where my bench will be by the time I can do 205 for reps. 12 band pull aparts between sets.
December 13, 2011
Wasn’t planning on today…decided to do a little accessory/active recovery workout.
Hang Clean
45 x some
(135x5)x2
(165x3)x2
Goblet Squat
(60x12)x2
70x12
Cable Pull-through - 4 sets
Landmine - 2 sets
Hanging Leg Raise - 2 sets
DB Bench - (40’s x 20)x2
DB Curl - (35’s x 10)x2
December 14, 2011
Warmup
Shoulder Dislocations - 2 x some
Light Lat Pulldown - 2x12
10 BW Dips
Bench
(45 x some)x2
(135x5)x2
170x5
195x3
210x3
225x3
245x2 (PR)
260x1 (PR)
Felt kinda off/weak/slow/wuteva after the 170. Probably had another 5 lbs or so in me on this particular day.
Lying Tricep Extension
85x10
95x10
105x6
85x8
DB OHP
40’s x 10
(50’s x 5)x2
45’s x 8
45’s x 5
Also did chinups throughout various parts of the session…they felt weak and my fingers are torn up so I did more reps with BW.
December 16, 2011
Warmup - Adductor and Hip Stretch stuff
Deadlift
135 x some
225x5
275x3
315x3
370x2
395x2
(405x1)x2
Felt no drive today…low on energy and everything felt weak even from 135 lol. I just lifted 405 a couple of times and moved on (which were grinders lolwtf).
Deficit Conv. Deadlift
325x3
(360x3)x3 (some kinda PR)
Felt like doing these from a deficit today…not that bad.
Standing Cable Abs - 3 sets ramped
Some pullups…
Seriously half-assed this session today. I’ve been weak as shit on Fridays lately…