August 11, 2012
Conventional Deficit Deadlift
135x5
225x5
275x3
315x3
365x1
415x1
445x1
—removed the deficit, added straps for no reason—
435x2
435x1 lol
The plan was to work up to 500 , but that was kind of foiled once I got over 400. Hell, 415 felt like 460 today. I knew after the 445 that it wasn’t happening, so I tried taking out the deficit and getting a few doubles from the floor in…as you can see, that didn’t go so well either. Swear, pulling from the floor after deficit work is the weirdest feeling thing ever.
Front Squat
(135x5)x2
(185x5)x2
Bar was slippery and shit…probably just as bad as the deadlifts.
Deadstop DB Row - (115x10)x2
Back Raise
BW x some
(BW 60x12)x2
Well, this session didn’t go as planned at all. I feel that I’m seriously guilty of “going through the motions” today. After the attempt at deadlifting, I just didn’t want to do anything else. On the assistance stuff, I just did a few sets to get something in. Odd; I didn’t even do anything that difficult, but I just felt like death the entire time. Maybe this is what dat dere CNS fatigue feels like? Lol IDK…guess it was just one of those days. Floor work was pure crap on both days this week, too…sucks.
On another note, I think that I’m going to phase out the deficit and do conventional work from a normal height; I’ve kept them in for a few months now.
August 14, 2012
Warmup
Leg Swings
Glute Activation Work
Prying
Squat
45 x some
135x10
225x5
275x3
325x3
360x3
390 x miss
Walkouts were pretty crap today and I had a hard time judging depth, which I feel may have had me end up overcompensating. The result was stuff moving, well, less than optimally. Never got out of the hole with the 390, and my right hip flexor didn’t exactly care for the way I dumped it. I didn’t actually hurt it thankfully.
Front Squat
(135x8)x2
185x5
225x3
(245x3)x2
Slightly less crap from a few days ago, but still pretty crap.
Conditioning (going to try and do this consistently): Jumped some rope and then did two rounds of 20 burpees supersetted with kipping pullups. Ran out of steam instantly with the pullups haha. Tried jumping some more rope for a little bit afterward, but called it.
So this session speaks for itself, but whatever; you can’t win them all. Next time.
[quote]xjusticex2013x wrote:
Squat
390 x miss
[/quote]
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
Squat
390 x miss
[/quote]
[/quote]
Just gimme a week; getting crushed every now and again seems to be part of the game for me lol.
[quote]xjusticex2013x wrote:
Just gimme a week.[/quote]
I know it happens. Just yanking your sax. <3 you boobor.
[quote]xjusticex2013x wrote:
Boobor? FML.[/quote]
LOL I’ve called you that before
^I was thinking of something humorous to say as a rebuttal, but fuck it. Don’t recall being called that lolz.
August 12, 2012
Warmup - Band shoulder dislocations and band pull-aparts
Bench
(45 x some)x2
135x8
185x3
205x1
225x1 (paused)
200x11 (missed 12th rep)
Felt pretty fast today, at least compared to recently. High reps are still a bitch.
Clean and Press
135x5
175x5
195x5
215 x miss
215x1
155x10
Shit, these are straight cardio. Took me forever to polish off the final set and technique went down the drain, too. There are some PRs in there which I don’t care about. Tore up a callus as well lol. Would like to get better at banging these out.
Close Neutral-Grip Lat Pulldown
145x12
190x12
235x8 (crap form)
205x8 (less crap form)
Rolling DB Extension - (50’s x 8)x4
So it wasn’t my hip flexor that was slightly strained; it was my IT band. Lol anatomy. Still rather tight. Might try improvising some soft tissue work and/or do some stretching. Should be ready to squat Tuesday at any rate.
August 18, 2012
Warmup
Leg Swings
Glute Activation Work
Zercher From Pins
135x5
225x5
275x3
315x3
365x3
390x3 (PR)
425x1
455 x miss (never budged lulz)
415x3 (PR, Video)
Pushed my luck with the 455. Oh well. Still hit a PR. Guess these were a little off today.
RDL From Blocks
135 x some
225x8
(275x8)x2
(315x8)x2 (first set on video)
Took me, like, four adjustments to get a workable height. First time trying these; do they look any better Nate? Would have done them off of pins, but the dude in the background of the zercher video was waiting to squat. I’ll do them off of pins next time.
Voice-over didn’t happen. WMM didn’t work. Fuck it.
August 22, 2012
Warmup
Leg Swings
Glute Activation Work
Squat
45 x some
135x8
225x5
275x5
315x3
340x3
370x3
395x2 (racked it)
Squatted sans mirror for the first time today. Didn’t have any real issues with it. Felt good coming into it, but the 395 was slow as hell…didn’t even go for the third. At least it’s better than last week when I bottomed out with 390 and blew up my IT band (which gave no problems today). Off day. Soon.
Was going to do conditioning, but I bitched out. No excuses. Will have to get my head out of my ass next time.
August 24, 2012
Warmup
Plate Lateral Raise - (10x20)x2
Pullup - (BWx8)x2
Bench
(45 x some)x2
135x10
185x3
215x1 (paused)
240x1 (paused)
210x10 (PR)
These moved slightly slower than anticipated. Whatever. I seem to be adapting to higher reps gradually; I did 200x11 last week.
Seated DB Press
50’s x 12
70’s x 6
55’s x 8
Squat
45 x some
135x8
225x5
275x5
320x10 (PR)
Yeah, I felt like squatting. This was definitely no sweat in spite of me almost never going over three reps on the topset, although I may have GM’d it a tad bit. Would like to fit in back squatting 2x/week.
Close Neutral Grip Lat Pulldown
175x12
205x8
145x10
-
~15 minutes jump rope
-
Few laps in pool
-
DB Row - (110 x some)x2
LOL I hope that wasn’t srs.
[quote]xjusticex2013x wrote:
LOL I hope that wasn’t srs.[/quote]
I’ll take that as a yes
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
LOL I hope that wasn’t srs.[/quote]
I’ll take that as a yes[/quote]
Gehddem u.
August 26, 2012
Warmup
Adductor and Abductor Machine - 2 sets each
Glute Activation Work
Sumo DL
135 x some
225x5
275x3
315x3
365x2
415x2
445x1
470x1
505x1
535x1 (PR, Video)
This was the first time sumo pulling in almost three weeks. Didn’t really know what to expect. The warmups moved ridiculously fast; 315 felt like 225. Even the 535 was pretty easy…think that I’m probably good for 550 .
Ultra-Wide Sumos
(405x5)x2
415x5
435x5
425x5 (Video)
Feeeeelsgoodman.jpg
Conditioning: 20 burpees —SS— 10 kipping pullups - two rounds
Nice job on the deadlift PR Justice.