February 3, 2012
Warmup
Hip Mobility Work
Adductor Machine
Pullup - (BWx10)x2
Deficit Deadlift
135 x some (from floor)
225x5
275x5
315x5
345x5
365x5
(390x5)x2 (some kind of PR)
380x5
375x5
380x5
Half of the callus on my left middle finger tore off by the 365, so I broke out the straps. Oddly, the latter most sets felt easier than the others; the 2nd 380 felt better than the 1st one.
Paused Deadlift
(380x2)x2
395x2
(410x2)x2
435x2
425x2
385x2
A lot of those are definitely PR’s; hell, I think they all are LOL. Never tried pulling from the floor after deficit stuff, let alone paused. The pauses were very close to the floor and at least a second or two.
Neutral Grip Pullup - 2xF (F as in these were fail lol)
Lat Pulldown - 4x15
A pretty good session. Fairly satisfied with how it went.
post another one of these → make gainz
February 6, 2012
Warmup
Hip Mobility Work
Adductor Machine
Pullup - (BWx10)x2
Snatch-Grip Deadlift
135 x some
225x6
275x6
315x6
345x6
375x6 (PR)
(355x6)x2 (volume PR)
My back didn’t quite agree with these today. Still glad about how it went. Form maybe could have been a tiny winey Adam Lyon-y bit better.
Speed Deadlift - (245x2)x6 (the speed, or lack thereof, on these was crazy…SLOOOOOOOW by these standards)
Due to my back being a little irritable and my adductors achy, I opted out of additional floor work.
Close Grip Incline Bench
45 x some
135x8
165x6
(180x6)x2 (weight volume PR)
155x10 (some type of PR)
Up 5 lbs from last week, w/ 20 band pull-aparts between each set (you can tell the band is getting really light, but the next highest is too heavy fml).
Standing Cable Abs - 4x15
some more pullup stuff
Solid night.
February 8, 2012
Warmup
Shoulder Dislocations - 2 x some
Neutral-Grip Pullup - (BWx8)x3
Bench
(45 x some)x2
(135x6)x2
165x5
195x5
215x3
230x2 (paused 2nd rep)
250x1 (paused)
255x1 (paused)
Benches didn’t exactly feel stellar today; not surprising considering the two hours of sleep that I netted at most last night. Worked up to something and left it at that.
Reverse Grip Bench
155x8
(175x8)x2
(190x5)x2
(210x5)x2 (volume rep PR)
(225x3)x2 (straight up everything PR LOLZ)
245 x miss (flared too early)
245x1 (PR)
Quite solid for this lift. Whenever regular benching is meh, RGBP is usually pretty good lol. 15 face-pulls between sets, w/ some ramping.
DB Row - (125x20)x2 (rest-paused the last few)
Just another day. Went rather well.
February 10, 2012
Warmup
Hip Mobility Work
Adductor Machine
Chinup - (BWx10)x2 (2nd set rest-paused…somehow I’ve seem to have gotten weaker on these while working on neutral and normal grip pullups)
Deadlift
135 x some
225x5
275x5
315x5
365x3
385x2
415x2
440x2
465x2 (lost grip)
I didn’t feel very motivated coming into it. Felt decent though, so I went for a PR. My grip slipped around the knees on the 3rd rep of the 465. The optimist in me says that I was obviously strong enough to pull at least 465x3 today, which is probably above my old rep PR of 455x4. Actually, it’s a PR by default since I never repped anything above 455. I knew after that that I wouldn’t be able to fire substantially again, so I moved on.
Ultra-Wide Sumos - (315x8)x2 felt shitty
Leg Press
5 PPS x 20
(6 PPS x a lot)x2
Ab Wheel - 2 sets
Lying Leg Curl - 4x20
Due to the blunder, today was sort of a flop. The lack of drive and volume left a lot to be desired, too. But what the hell; tomorrow’s another day.
February 13, 2012
Warmup
Hip Mobility Work
Speed Deadlift
135 x some
(225x3)x2
(245x3)x2
(255x3)x5 (w/ some exercise band :P)
Conventional DL
255x5
315x5
(355x6)x2
415x1 (PR)
Meh. Didn’t feel awful per se, but certainly not very strong either. I just did the 415 for the lulz, and the RPE was 8 at most. ez muney
Snatch Grip SLDL
225x10
(265x10)x2
285x10
Mos def a PR or two in there.
Close Grip Incline Bench
45 x some
135x8
165x8
185x6 (PR)
185x5 (pretty sure spotter helped on the 5th)
Had I rested a tad longer and didn’t get an offset grip, I probably would have gotten the 2nd set of 6.
Neutral-Grip Pullup (between incline sets) - BWx8,8,5,9(pronated),5
Feburary 15, 2012
Warmup
Shoulder Dislocations - 2 x some
Neutral-Grip Pullup - BWx10,5,5 sheesh, talk about weaksauce
Bench
(45 x some)x2
(135x5)x2 (paused 5th rep)
175x5
205x5
220x3 (paused)
(235x2)x6 (paused, PR)
Up 5 lbs and one set from the last time I did paused dubs. Noice.
DB Bench
60’s x 12
75’s x 10
85’s x 8
95’s x 8 or 9…lost count lol (PR)
65’s x 17 (PR)
15 reverse flies between sets.
Seated Cable Row
200 (stack) x 20
225x20
245x20
An employee whom I know bought a V-grip attachment hisself and had it rigged up for seated rows @ the cable station. He was done, so I tried them out for the first time. I really like the feel I get from these. I try to keep good posture with my shoulders tucked back and do them strict. Felt noice.
Put in a good bit of work. Solid session.
February 17, 2012
Warmup
Hip Mobility Work
Adductor Machine
Some pullups
Deficit Deadlift
135 x some (from floor)
225x5 (from floor)
275x5
315x5
(355x3)x2
(375x3)x2
(400x3)x5 (volume PR)
Didn’t feel very good coming into it, but starting clicking for the 400 sets. Did a little bit of a hold on the last set and was able to do every single rep strapless. Toyed with the idea of some reps from the floor afterwards, but did 385 once and decided not to. Plus, I tore a big chunk of skin on my ring finger.
DB Row - (100x15)x2 didn’t push these a lot but I tried doing them super strict
DB Curl - 4x10 ------SS------ Standing Cable Abs - 4x15
My deadlift seems to have been going better on a week to week basis than in the past; the last three Friday sessions have been notbad.jpg. Maybe I’m on to something here. Felt like a lazy ass though because I didn’t do any additional floor work and didn’t push the rows. I want to do some hamstring work and some type of interval stuff.
brb have to study for the SAT (Stupid Arbitrary Test). I fucking hate academia…and that’s coming from a 4.0 student lulz.
February 19, 2012
500 reps on jumprope
5x5 ring pullups
All fasted. Going to do some fasted cardio type stuff to try and get rid of some unwanted fat. I’ll up it to 2 sets of 500 next weekend. Feel good. Now for some food…
February 20, 2012
Warmup
Hip stretch stuff
Adductor machine
Pullup - BWx8,8 2nd set rest-paused…ridiculously weak
Speed DL
135 x some
(225x2)x3
(245x2)x2
(260x2)x4
(240x2)x4
BB Hack Squat
260x5
315x5
355x5
Snatch-Grip SLDL - (225x8)x3
Incline CGBP
45 x some
135x8
155x8
(175x8)x2 (some type of PR, but the spotter rode with the last few reps on the 2nd set)
15 face pulls between sets (strict).
Today was a pretty off day. I trained earlier than I usually do (started around 10:45) and was quite groggy. Getting myself to see straight was a challenge. Most likely due to not enough carbs in me at the time. A bad tone was set from the beginning which persisted throughout most of the session. My adductors were achy, too. Not to mention my grip was shit due to the torn skin on the right ring finger. I basically just wanted to get some stuff in and gtfo. We’ll see what happens next time…
February 22, 2012
Warmup
Shoulder Dislocations - 2 x some
Neutral Grip Pullup - (BWx8)x2
Bench
(45 x some)x2
(135x5)x2
175x5
205x3
230x1
265x1
280x1 (PR, easy!)
So I wanted to work up to something heavy today. Felt off at first, but managed to tune things in. The 265 felt a little slow and I didn’t know if I’d get the 280, but not only did I press it, it was quite a bit easier than I anticipated. RPE felt like a 9. Happy about that. Felt like I had at least 285 in me, but going for 4th attempts like that have never shown to be very fruitful in the past, so I decided to leave it at that; I’ll save it for when I do my first meet eventually haha.
DB Bench
65’s x 15
80’s x 12
90’s x 8
100’s x 8 (PR)
70’s x 14 (PR?)
8 chins between each set.
Good stuff here too. When I set the DB’s down after the AMRAP set, I accidentally dropped one right on top of the pill bottle that I had my chalk in, shattering it and sending fragments of the container across the floor. Cleaning it all up took a big chunk of my time, and afterwards I just did a couple of DB rows and left.
Great day. Really happy about the PRs.
February 24, 2012
Warmup
Hip Mobility Work
Adductor Machine
Neutral Grip Pullup - BWx10,5,5 lol
Deadlift
135 x some
225x5
275x5
315x5
365x3
390x3
(420x2)x2 (paused)
(430x2)x2 (paused)
(440x2)x3 (paused PR)
405x8 (PR)
Well actually I think that all of the pauses are at least a volume PR lol. Felt good, tried to get quality pauses. My strength curve seemed to be reversed (sticky @ lockout) not only on pauses, but on the 405 set, too. The 405 felt like play weight, and I was happy about how it felt. Although, I seemed to get rather gassed after rep 5. Still did it w/ no problem though.
DB Shrug (w/ hold) - (100x15)x3
Ab Wheel - 2 sets (these are getting very easy; set 2 was 20 reps)
Quite a solid day today. I’ve been having a string a good deadlift sessions lately. I can tell that I’m getting stronger. Looks like something is working. My GPP seems to have improved, too; other vital daily activities (like Ultimate Frisbee lolz) don’t seem to have a real impact on my performance anymore…hell, it may have been mental all along.
February 25, 2012
2 sets of 500 reps on the jumprope fasted. Had to lay a small mat down on top of the snow to do it. Mentally, it seemed challenging.
February 27, 2012
Warmup
Hip Mobility Work
Adductor Machine
Pullup - (BWx8)x2 (1 overhand, 1 neutral)
Speed DL
135 x some
(225x3)x2
(260x3)x6 (added deficit)
Not horrible. Sweated like a pig for no reason.
Snatch-Grip Deadlift
260x6
325x6
365x6
390x6 (PR)
360x6
340x6
Solid. Back was done after this. Partly why I opted out of SLDLs, and because I wanted to try changing it up a little.
CGBP
45 x some
135x8
(190x8)x2
8 neutral grip pullups between sets. Was going to do a 3rd, but it wasn’t quite clicking (no surprise) and I didn’t want to strain too hard before bench day.
Lying Leg Curl - 3x20
February 29, 2012
Warmup
Shoulder Dislocations - 2 x some
Neutral-Grip Pullup - (BWx8)x2 for some reason my strength has vanished on pullups lately
Bench
(45 x some)x2
(135x5)x2
175x5
210x3 (3rd paused)
225x1
240x1
270x1
285x1 (PR)
Up 5 lbs from last week. Was a grinder; might have been a bit stronger last week.
Reverse Grip Bench
(170x8)x2
(195x8)x2
155x15
100x10 DB rows between every set.
Chinup - (BWx10)x3 rest-pause city on the last two sets lolz
some pullovers w/ 65 lbs…
Good day. Going to go sub-maximal now for a couple of weeks, most likely. Closing in on 300 big time now!
March 2, 2012
Warmup
Hip Mobility Work
Adductor Machine
Pullup - (BWx10)x2
Deficit Deadlift
135 x some (from floor)
225x5 (from floor)
275x5
315x5
355x5
380x8 (PR)
405x6 (PR)
425x4 (PR)
445x2 (PR)
Decided to do a pyramid today. The 445 was slow as fuck and I lost it while lowering it. Back was torched after this.
Leg Press - some x some
Standing Cable Abs 3x15 ------SS------ Chinup (BWx8)x3
Another good day of pulling. Might have to dial it back a little; CNS may be getting upset. But who knows…
March 5, 2012
Warmup
Hip Mobility Work
Adductorz
Pullup - BWx10,5 (neutral-grip)
Conventional Deadlift
135x8
225x5
275x5
315x5
355x5
380x5
410x5 (PR)
335x10 (deficit, T G, strapz, some kinda PR maybe) - could have kept going, but I stopped at 10…boredom?
My mindset was kind of meh today; I just wanted to work up to something fairly heavy and get on with it.
Deficit Speed DL (sumo obvi) - (265x2)x8
Press
135x8 (PR?)
155x5 (PR, slowest rep of my life LOL)
Decided to slap on some plates and try some presses sans warmup. Not very smart, but I PR’d after not doing them in forever.
Lat Pulldown Face Pull - 3x15
IDK; fucked around a little to stifle repetitiveness I guess…wasn’t in a KILLZ ALL mood today. But yeah, fairly good day. Just another one…put some stuff in, whatevah. Onward.
March 7, 2012
Warmup: Shoulder Dislocations, Tricep Pushdowns, Chins
Bench
(45 x some)x2
(145x5)x2
185x5 (paused final rep)
205x3 (paused final rep)
230x3 (paused final rep)
245x1 (paused)
225x3 (paused final rep)
190x10
I tried taking my benches without a liftoff. It was pretty hard to do on the heavier weights because I can’t set up very close. Felt shitty today and bar speed sucked; chalking it up as such and moving on…
Chinup
BW 40x5
BW 55x4
BW 70x2 (barely missed clearing my chin on the 3rd rep, persuado PR)
BWx8 (overhand)
Looks like mah chinning powerz still have some kick; when I did BW 70x4 last May I was a full 30 lbs lighter.
Incline DB Bench
60’s x 12
75’s x 8
80’s x 8
50’s x 20
Pulldowns or face pulls between sets.
Ez-bar Curl
75x12
95x10
Suicides - 5 rounds
I’m going to start adding conditioning back in. Didn’t really have to kill myself since I’m getting back into them and I worked up a noice sweat with Ultimate Frisbitch earlier today.
It might be a coincidence, but doing active-type shit in actual running shoes seemed to make a big difference in my performance; I actually got a few assists for once. lolololololol
