[quote]xdsho wrote:
To press a lot, you must press a lot.[/quote]
January 13, 2012
Warmup
Hip Stretches
Adductor Stuff
Deadlift
135 x some
225x5
275x3
315x3
365x2
385x2
405x2
435x3
435x1 lol
Pulls oddly felt rather strong today, so I opted to pull from the floor instead of a deficit. It seems like someone decided to press the heavy button when I got over 400 again. Wanted to work up to a daily 5RM kind of deal…ended up with 435x3 haha. Decided to give pulling it again a shot, but I pulled it once and gave it a few tugs before calling it. A more conservative approach from now on certainly could behoove me; I might try implementing some wave loading like CT has done and see how it goes.
Deficit Deadlift (Conventional)
(315x3)x2
(345x3)x2
(360x2)x2
Devil Row
225x10
275x10
Standing Cable Abs - 3 sets ramped
I sure do DL like a tard. Next week I’m going to work in a deficit and make sure not to fail anything.
January 16, 2012
Warmup
Hip Mobility Work
Adductor Machine
Speed Deadlift
135 x some
(225x3)x2
—added 1" deficit and shitty band—
(240x3)x3
240x4
These exercise bands aren’t anywhere near as good as real bands, but it’s something to play around with. Maybe if I put enough of them on, I could get some decent band tension going on.
Snatch-Grip Deadlift
225x6
275x6
325x6 (PR?)
355x6 (PR)
335x6
315x6
Solid. Definitely room for some more, but that’s heavy enough for now.
Stiff-Legged Deadlift
225x8
(265x8)x2
Focused on feel.
Neutral Grip Pullup - BWx7,8,6,5
Far weaker than normal…must have been the snatch grip stuff.
Ab Wheel - 2 sets
Lying Leg Curl - 4x15
Was going to do some lat pulldowns, but I skipped them because tendons in my arm randomly began to ache. Overall a productive session.
January 18, 2012
Warmup
Shoulder Dislocations - 2 sets
Neutral Grip Pullup - (BWx8)x2
Bench
(45 x some)x2
(135x7)x2
175x5
205x3
215x2 (paused)
(230x2)x5 (paused, some kind of PR)
Felt fine.
DB Bench
60’s x 10
75’s x 10
85’s x 8
50’s x 15 lol so much for a AMRAP set
I’m not very good at these, so I’ll work on them…focused on keeping them straight and bringing them all the way down.
Face Pull - 4 sets ramped, 1 drop
Dip - (BWx15)x3
Tricep Pushdown - 3x20
Pullups - did 3 sets with alternating grips for how ever many I can do; 1 overhand, 1 neutral, 1 underhand, all weaksauce lolz
Reverse Fly
20x15
25x15
Not that bad of a day. Did more misc stuff.
January 20, 2012
Warmup
Hip Mobility Work
Adductor Machine
Deficit Deadlift
135 x a lot (from floor)
225x5 (from floor)
275x3
315x3
345x3
370x3
390x3
(410x2)x4 (PR for volume and weight)
(355x5)x3 (paused, probably another volume PR for pausing)
Maaan the first reps on the two latter dubs were slow lolz. Pauses were overall better quality than before IMO, and further up.
Dumbbell Row
100x12
115x12
(125x12)x2
Fuck. Ran out of time. Going to go again tomorrow.
Everything looking solid. Keep it up.
[quote]spar4tee wrote:
Everything looking solid. Keep it up.[/quote]
Thanks man. Everything’s feeling quite good so far this training week.
January 21, 2012
Leg Press
1 PPS x 50ish
2 PPS x 30
3 PPS x 30
5 PPS x 20
(6 PPS x 30)x2
Cable Pull-through - 5x20 ramped
Standing Cable Abs - 3x15
DB Curl - (25x12)x2
Gym closed on me…I think I saw a trollface on it while we were driving away.
January 23, 2012
Warmup
Hip Mobility Stuff
(skipped adductor warmup since someone was using the machine and I was in a hurry…place was way too fucking crowded)
Conventional Deadlift
135 x some
225x5
275x5
315x5
340x5
(365x5)x3 (some kind of PR)
Overall these weren’t that hard, but a good working weight.
Speed DL
(230x3)x2
(245x3)x3
I decided to skip stiff-legged work since my low back felt fried and I was running out of time. The conventional work hits those areas hard anyway.
Bench
135x8
185x5
(200x6)x2
Weaksawce. Worked in with a dude and skipped much of the warmup stuff. Hardly got in any pulling motions between sets.
Alright day. Got the main stuff in, so it’s better than nothing.
Fucking hell dude, just saw this, congrats on the 500 pull… beast mode.
Before I turn 19 my target is to hold the British junior record in <93kg class deadlift - current record is 217.5kg. (Before anyone gets arsey and says 'I know a 12 year old that weighs 49lbs and deadlifts 6042lbs, this is GBPF, go check).
Lol you could have that record if you came over here.
Oddly enough the <83kg class record is like 250kg lol
[quote]Dave-P wrote:
Fucking hell dude, just saw this, congrats on the 500 pull… beast mode.
Before I turn 19 my target is to hold the British junior record in <93kg class deadlift - current record is 217.5kg. (Before anyone gets arsey and says 'I know a 12 year old that weighs 49lbs and deadlifts 6042lbs, this is GBPF, go check).
Lol you could have that record if you came over here.
Oddly enough the <83kg class record is like 250kg lol[/quote]
Does juniors end at 19 then? I just pulled 220 at <85kg. I’m sure theres some powerlifting feds with some sort of junior up to 21 in the UK? I’ll most likely be hitting one up once my bench and squat don’t suck you see so I’m intrigued.
Well it’s the under-18 class, which really goes up to 18 yrs and 364 days.
Cool to see another British lifter, will be checking out your log.
[quote]Dave-P wrote:
Well it’s the under-18 class, which really goes up to 18 yrs and 364 days.
Cool to see another British lifter, will be checking out your log.[/quote]
Good luck with the goal! I will check yours out too.
/endhijack
[quote]Dave-P wrote:
Fucking hell dude, just saw this, congrats on the 500 pull… beast mode.
Before I turn 19 my target is to hold the British junior record in <93kg class deadlift - current record is 217.5kg. (Before anyone gets arsey and says 'I know a 12 year old that weighs 49lbs and deadlifts 6042lbs, this is GBPF, go check).
Lol you could have that record if you came over here.
Oddly enough the <83kg class record is like 250kg lol[/quote]
Thanks man. That’s a good goal to have. Maybe I should move to England haha. I wonder just how far a 500 lb DL in the 220s 16-17 division would go. That pull should be dated in the foreseeable future though. Getting that 83 class record is rather motivating for me lol; would like to be there this summer. Although I really should get a belt to help me pull more.
[quote]jake_j_m wrote:
[quote]Dave-P wrote:
Fucking hell dude, just saw this, congrats on the 500 pull… beast mode.
Before I turn 19 my target is to hold the British junior record in <93kg class deadlift - current record is 217.5kg. (Before anyone gets arsey and says 'I know a 12 year old that weighs 49lbs and deadlifts 6042lbs, this is GBPF, go check).
Lol you could have that record if you came over here.
Oddly enough the <83kg class record is like 250kg lol[/quote]
Does juniors end at 19 then? I just pulled 220 at <85kg. I’m sure theres some powerlifting feds with some sort of junior up to 21 in the UK? I’ll most likely be hitting one up once my bench and squat don’t suck you see so I’m intrigued.[/quote]
Quite a solid pull yourself man, keep it up! Give me another reason to get stronger haha.
January 25, 2012
Warmup
Neutral Grip Pullup - (BWx8)x2
Lateral raise, DB military, reverse fly circuit - 3x20
Bench
(45 x some)x2
(135x7)x2
175x5
205x3
225x3
245x3 (PR)
260x1 (missed 2nd rep)
250x1 (technical paused PR)
Sorta a mixed bag today. Would’ve liked 245x3, 265x2, 280x1, but things weren’t quite clicking today and felt a little slow from the getgo. Pressed the 245x3 @ a RPE of like 9 and decided to not attempt 280 yet as well as roll the double back to 260, which felt slow on the first one. Probably should have just racked it, but oh well. Then I took 250 for a quick paused single and moved on. Not a horrible performance overall, but it wasn’t quite my day today.
DB Bench
60’s x 10
80’s x 8
90’s x 8 (PR?)
The last set was probably the quietest topset I’ve ever done lulz. I set them back down on my thighs, stood up, and put them back without a any banging. lolwut?
Face Pull (ramped) ------superset------ 20 band pull-aparts - 3 rounds
DB Bench - 45’s x 23, 45’s x 15 (meant to do these earlier but I forgot lol…fatigued and ended both prematurely TBH)
50 pullups throughout (including warmups)
Meh. Could have been worse. Just going to have to do better next time.
January 27, 2012
Warmup
Shoulder Dislocations - 2 x some
Hip Mobility Work
Deadlift
135 x some
225x5
275x5
315x5
365x3
385x2
405x2
(430x1)x8
Warmups felt meh and stuff was slow. Added straps, too; when my grip’s weak, I’m weak. Whatta co-ink-e-dink. Would have liked to have been stronger today, but the optimist in me says that it’s good I got a decent number of singles in without epic failing.
Barbell Row
135x12
185x10
215x8
(195x10)x2
Ab Wheel - 20, 20, 8 lol
Lying One-Legged Curl - 2 sets followed immediately by 1 set with both legs
I should find some conditioning to do…
So what kind of Creative Writing class actually has quotas? 10 poems by Tuesday? areyoufuckingkiddingme.jpg
As much as I hate to do this, I have no choice but to postpone today’s session. I’ll be in tomorrow to hit it hard though.
January 31, 2012
Warmup
Hip Mobility Work
Adductor Machine
Pullup - BWx10,5,3 lolwut
Speed Deadlift
135 x some
(225x3)x2 (added deficit)
(250x2)x4 (added crappy gym band)
Were alright.
Barbell Hack Squat
225x5
275x5
315x5
345x5
365x5 (actually missed 5th rep twice before pulling it lulz)
325x5
Odd, the warmups felt fast, but these ended up weaksauce. Haven’t broken my ez 370x6 PR yet. Dafuq???
RDL
225x8
275x8
285x8
Picked these from the floor. Haven’t attempted them in ages. PRzzz?
Close Grip Incline Bench
45 x some
135x8
155x8
(175x6)x2 (weight volume PR)
145x10 (PR?)
These went a bit better. Did 5 neutral-grip pullups between sets.
So I kinda had a bad day. Either my GPP was slightly below normal or the shortened rest periods took a toll. I also had a low back pump that affected me from the getgo.
February 1, 2012
Warmup
Shoulder Dislocations - 2 setz
Neutral Grip Pullup - (BWx8)x2
Bench
45 x some
(135x5)x2
170x5
200x5
225x5 (PR, a lot easier than I anticipated)
240x5 (PR, spotter grabbed the bar early)
240x4 (missed 5th rep)
(255x1)x3 (paused)
My lats were kinda sore and I didn’t really feel particularly strong coming into it. 225 was ez money so I took the liberty of tying PJ’s PR. The spotter took it early because he mistook me grunting “I got it” as “Get it” (I should really learn to just stfu and bench), but I had it in the bag so I’m not too worried about it. Tried polishing it off by doing it again but I barely missed the 5th rep lol. The 3rd single also stalled and the spotter helped; I didn’t take much time at all between those two sets.
DB Bench
60’s x 10
70’s x 8
85’s x 8
95’s x 3 lol
55’s x 15
15 face pulls between each set.
DB Row (Deadstop)
(115x15)x2
125x15
So yeah, pretty good day. I should stop failing reps on bench though. Oh well; happy about how it went.