March 9, 2012
Unfortunately, training is postponed until tomorrow. The reason why is because the SATs are tomorrow and I can’t really justify not studying.
My parents get annoying about it, but I guess I should study before tomorrow. Plus, it’ll calm them down a bit lol.
March 10, 2012
Warmup: Hip stretch stuff, adductor machine, neutral-grip pullups
Deadlift
135 x some
225x5
275x5
315x5
365x3
385x3
405x3
425x3
(440x1)x8
I had to get up early to go take the SAT for five hours. Since I had nothing to eat since starting the test, I became groggy towards the end of it, and the oatz carb-up before training didn’t seem to completely alleviate it. I was quite weak today most likely due to that and the heavy deficit pulls last week. I still managed to work up to something fairly decent for today. Also, this is up from (430x1)x8 back on January 27th, and I went strapless today. Crappy day PR? lolz
195 lb Barbell Row ------SS------ Standing Cable Abs - 3x10
Had to wing it a little because I was meeting up with a friend. I’ll make sure to do conditioning Monday.
March 12, 2012
Warmup: stretches, adductor stuff, pullups, the norm
Barbell Hack Squat
135x6
225x5
275x5
315x5
(355x5)x3 (some type of PR?)
These didn’t feel horrible. Made it a point of keeping good spinal alignment, too; for some reason, I was particularly wary today…
Speed DL
(265x2)x3 (sumo)
(245x2)x2 (conv)
Ass.
SLDL - (265x10)x3 Tried going for some feel
115x15 DB Row…
Some jumprope work
I wanted to do some suicides today, but my backyard was muddy and I would slip and get mud on my shoes. Not that I’m particularly concerned with the latter, but my dad raises hell over it. Plus, I can’t go as fast as I would like. I don’t like jumping rope TBH; it’s fucked up when my coordination is the limiting factor instead of my heart.
Better dry up tomorrow…want to run some sprints dammit.
March 13, 2012
Tried some suicides today. Ground was still saturated and I kept on slipping. Couldn’t go nearly as fast as I wanted to. Did five rounds. I’m pissed off at how fucking soft I’ve become. I wish I had money to buy a Prowler and a place to prowl around (pun intended). At least I worked up a sweat, I guess.
March 14, 2012
Warmup: Shoulder Dislocations, chins
Illegal-Wide Bench
(45 x some)x2
(135x8)x2
175x6 (warmed up with my standard grip up until here)
205x6
220x6
230x7 (standard grip, PR?)
Wanted to try out illegal wides today. I could actually hear my shoulder clicking DURING the sets. Maybe I took it too wide lol (index just past ring). Might play around with these more in the future.
CGBP
(215x3)x2
220x3
225x3
Didn’t feel very hard.
Chinup
BWx5
BW 50x2 (missed 3rd rep…epic fail lolz)
Circuit: 20 burpees, kipping pullups, face pulls
Two rounds
March 16, 2012
Warmup: Hip stretch shit, adductor machine, chins
Deficit Deadlift
135 x some
225x5
275x5
315x5
345x5 (paused)
(365x5)x2 (paused)
385x5 (paused PR? this fucking killed me)
Felt like absolute death today…was tired and hungry. Also added straps because my hands no me gusta’d holding onto stuff. I’m pretty sure it took at least a minute to finish the 385 set. It’s like I was hungover from school stuff. TBH I just wanted to leave, but I knew that I had to stay and put up a fight.
Block Pull
315x3
365x3
405x3
455x3
1st time trying these. Well below knee. Took off the straps. Ran out of time afterwards. Was probably going to call it anyway.
March 19, 2012
Warmup - Hip Stretches, chins
Snatch-Grip Deadlift
135x6
225x6
275x6
335x6
380x6
405x6 (PR)
370x10 (touch and go, PR)
Last rep of the 405 was a little ugly, but whatevah. I was shooting for 12 with the 370, but I set it down after rep 10 and fell out of groove. While resetting, I noticed that my hamstrings and back muscles felt quite toasty, and at the time, going for more didn’t seem like a great idea. I’m still fairly satisfied with a double-digit set.
Cable Pull-through - 4x15 (ramping up to stack)
Fucked around with a lot of pullups, rack chins, inverted rows, and some hanging leg raises. My upper back was definitely out of steam from the deads, so I could only do a few reps at a time lol.
Solid day. I liked focusing on just one main lift for the day. Maybe I’m lazeh lolz.
March 21, 2012
Warmup: Shoulder dislocations, chins, tricep pushdowns
Bench
(45 x some)x2
(135x6)x2
165x5
205x3
225x2 (paused)
(240x2)x6 (paused PR)
By happenstance, the sets ended up being a bit more spaced out. Felt solid either way.
DB Bench
65’s x 12
80’s x 6 lololololol
55’s x 15
Face Pull x15 ------SS------ Band Pull-apart x lots - three rounds
Not a bad day. DB benches could have gone waaay better, but no big deal.
March 23, 2012
Warmup: usual shit
Deadlift
135 x some
225x5
275x5
315x5
365x3
405x3
Called it here. Was simply complete trash today.
Block Pull
225x5
275x5
315x5
365x5
Each set was a “tranny” set; as in one set conventional, one set sumo. Didn’t go heavy on these at all.
Barbell Row
135x10
185x8
205x8
230x8 (persudo PR)
190x8
I tried to refine my form even moreso to the pendlay style. I intentionally let it slip as it got heavier. I’d like to try to increase my unadulterated pendlay-style rowing (ie no leg drive or jerking down to meet the bar); should help build a stronger upper back.
Leg Press - (5 PPS, 6 PPS, 7 PPS)x20
DB Pullover - 3x12
Very weak today. Had more time on my hands to train, too. Frankly, I’ve become rather bored of pulling since I’ve done a variation of it 2x/week for months. I feel that I’m ready for a change. If only I had a goddamn rack so I could start training my squat already…
March 26, 2012
Warmup stuff
Speed DL
135 x some
(225x2)x3
(265x2)x6
Speed improved towards the end of these.
Conventional DL
(265x5)x2
325x5
370x5
(400x7)x3 (some kind of PR)
I don’t know why I chose to do sets of fuckin’ SEVEN of all numbers lulz. Never tried them before I guess. First set was tough and I over-shot it, it seemed. Added straps and went touch and go to get my reps, which was def easier than strapless deadstop. Cheap, but whatever…I’ll take it. Happy that I got some work in.
By now I was running low on time, so I skipped SLDLs…
CG Incline Bench
45 x some
135x8
165x5
190x5 (PR?)
These were off today and done with haste. Rushed the setup and everything. RPE was at like 9.5 on the topset, which I didn’t attempt for another due to that and my dumbass bro spraining his ankle while playing b-ball lololol. I didn’t stagger any upper back work in with these unfortunately, although I did do some pullups throughout the session.
I also got a brush-burn on both of my forearms from the friction from my sweatpants during the conv DLs. Aloe = feeeeelsgoodman.jpg.
Overall, not an awful day. Wish I could have gotten to do more hamstring and upper back work, but other than that, whatevah. Might do some later today in the form of leg curls and chins at home. Onward and upward…
March 28, 2012
Warmup: teh usualz
Bench
(45 x some)x2
(135x8)x2
175x6
205x3
230x3
255x4 (PR, missed 5th rep)
Coming into it I only had a vague idea of what I wanted to do today. Given, the goal was to work up to something heavy. Bar speed was feeling rather good, so I decided to put on 255, rep it once, and decide if I want to do moar. Felt pretty fast, so I did just that. Should have stopped after rep 4, but the prospect of a solid 15 lb PR on my 5RM was too great to ignore, so I went for it. Stalled and missed. Didn’t get completely buried by it, though; only missed it by a bit. Sort of bummed about that, but I was rather surprised and pleased to get this PR either way.
Reverse Grip Bench
175x10
190x8
210x8
205x8
195x6 lulz
15 face pulls between sets. Sort of ran myself into the ground by the last set. 
Barbell Row
135x10
165x10
205x10
Overall good day. Lifted with a friend for a change. He said he wants to lift with me more, since he says that his other friends can’t keep up with him and that he can’t keep up with me lol. I found that taking turns benching seemed to make things go faster sans bullshitting.
Also: “You’re liable to destroy the planet.” - most random thing to hear while training. XD
March 30, 2012
Warmup stuff
Deficit Deadlift
135 x some (from floor)
225x5 (from floor)
275x5
315x5
355x5
385x3
405x2
420x2
(435x2)x2 (cheap volume PR)
(415x2)x2
Meh. Legs wouldn’t fire for any more doubles @ 435. Added straps due to my thumb splitting under the nail and drawing blood.
Lat Pull-down - (200x8)x3 w/ ez curl attachment
Had to leave for some reason afterwards. Got some stuff in, so it’s better than nothing.
April 2, 2012
Warmup - Hip stretches, adductors, pullups
Speed Deadlift
135 x some
(225x2)x3
(265x2)x2
(270x2)x3
Bled on the bar.
BB Hack Squat
270x5
325x5
360x5 (took me three tries to get this because the fucking bar was getting caught on my hamstrings)
385x5 (PR)
365x5
Fuck this lift pisses me off. Strength was there, but it’s so awkward that I end up missing. These took up a big chunk of my time.
Deficit SLDL
225x12
275x10
Didn’t have time for anything else. Seriously getting frustrated at my inability to squat now. Shit like BB hacks can only go so far. Something has to change.
April 4, 2012
Training postponed until tomorrow. For some reason, my dad doesn’t want to drive today (he got some skin cancer cut out). Sucks.
April 5, 2012
Some of you may know that LA Fitness bought out Bally’s. Well, my parents had a lifetime membership at the latter, which carried over the the former. They started going to LA Fitness and bought me a membership there, too. Much bigger than my old gym and they have racks. I can officially begin training my squat now.
W/U - some pullups
Bench
(45 x some)x2
(135x8)x2
175x6
205x6
(230x3)x2
225x3
235x1 (paused lolz)
Benching was weak as shit today. May also have something to do with me getting used to the new equipment.
Squat
45 x some
135x10
185x8
225x8 (re-racked; bar was slipping)
(250x5)x2
(285x3)x2 (slow as shit; got a little ugly)
(265x2)x4
Not going to bother counting PRs in there. Used a slightly lower bar placement. I don’t seem to be as much of a squat noob as I was back in July.
Back Raise
(BWx15-ish)x2
(BW 25x12)x2
Neutral Grip Pullup - (BWx8)x3
CSR - (45, 90, 135, 115)x10 (not counting apparatus weight)
Chilled in the whirlpool and swam a little afterwards for teh lulz.
Can’t wait to bump my squat up big time. I shall squat 2-3x/week from now on.
April 7, 2012
W/U - pullups and hip mobility work
Deadlift
135 x some
225x5
275x5
315x5
365x3 (paused)
385x3 (paused)
405x3 (paused)
425x3 (paused)
440x2 (paused)
The weight felt like a ton coming into it; straps seemed to help out with that somehow. Wanted 440 to be a triple, but called it at a double. Then I realized that I did (440x2)x3 paused in the past and decided to put on 445 to break the montony of it. Broke 445 from the floor, set it back down (not an actual fail, if that makes any sense), and decided to call it on deads. Optimally, I would have liked (455x3)x3 paused today, but I realized that that was a stretch considering the squats two days ago beat on my legs big time, so I suppose that this is fairly decent considering the circumstances (not being fresh and not really eating enough lately).
Front Squat
45 x some
135x8
185x5
225x2 (hit the pins and misgrooved)
225x1 (felt like ass)
So these didn’t go as planned at all. 225 is only a few lbs over my BW…uh…BW front squat = I am not a happy camper. These definitely took a much larger toll from the squats, it seems. Call me batshit insane, but I think I could get 300 with just a wee bit of training.
Back Raise
BWx15
(BW 45x15)x3
HS High Row
2 PPS x 10
(3 PPS x 10)x2
Standing Cable Abs - 3x15
So today was sort of a mixed bag to some extent. The deadlifts weren’t exactly fantastic per se, but I guess they were okay, considering; on the other hand, front squatting just spewed shit LOL. Assistance stuff felt good, too (might as well mention that lolz). Overall just another day in teh never-ending pursuit of strengthz.
April 9, 2012
W/U - hip stretch stuff a few pullups
Squat
45 x some
135 x some
185x5
225x5
(265x5)x2
(280x5)x2
305x2 (dumped it on the 3rd)
305x0 (FFFFFFFUUUUUUUUUUUUUUUUUUUUUU)
305x3 (PR)
Man, I don’t think I’ve ever done a lift as mental as squatting. I had the 3rd on the first 305 set, but for whatever reason I stopped in the hole. Got pissed after the 2nd dump. Dad said it was time to go (these took up a lot of time) and I told him that we’re not leaving until this goes up. Took it again and got the triple. Ideally, I would have liked to get it for two sets of five, but I was still pretty happy to get over that mental barrier. Plus, I went from (285x3)x2 to (basically) (305x3)x2 in less than a week, so I can’t complain about a 20 lb jump in that time-frame. Also, after the 185 set, I worked in with these two guys @ the power rack; the squatting rack’s catches are too high. Told them that I didn’t want a spot, too. They also left by the time of the 280 sets. Plus, I adjusted my grip to pinky on ring (narrower pinches my shoulder).
I had to skip snatch-grip pulls and weighted chins. I’ll do weighted chins on Wednesday and snatch-grip pulls after squats next Monday…would like to squat 315x5 on that day.
With the kid I coach that exact thing has happened - he missed a lift basically because he thought he couldn’t do it. But I convinced him otherwise and then he smashed it for a double! Squatting is truly a mental game, so good work toughing it out (and the PRs!)!
Thanks dood. I was robbed of a rep on the first set of 305 because of it. Hopefully I’ll be ready to smash stuff next time.
April 11, 2012
W/U - shoulder dislocations
Bench
(45 x some)x2
(135x8)x2
175x8
210x8 (way too hard)
205x8
Fuark. Wanted to work up to 225x10 today, but benching was shit again. Maybe I just suck at high(-er) reps.
CGBP
(205x3)x2
215x3
230x3 (PR?)
225x3
A little bit better. I also did 12 band pull aparts after every single bench set.
Neutral-Grip Pullup
BWx8
BW 45x4
BW 90 x miss (half way up)
Tried out the weight belt for the lulz. Didn’t really mind it. These were just as weak as benching, though.
Squat
45 x some
135x10
185x8
225x8
245x8
275x2 (somehow my mind got the best of me again)
275x5 (awful)
So I decided to do some moar squatting. I derped on the first 275 set, and on the second one, my form was shit; GM’ed it like hell, rolled down my back, and felt like I was going to snap my wrists. This is fucking embarrassing. I need to learn to get some damned tightness in my upper back.
Lateral Raise - 3 sets
Tricep Pressdown - 2 sets (light)
Today was frankly terrible overall.