November 6, 2012
Low-Bar Squat
45 x some
135x8
225x5
275x5
(315x5)x2
Second week back to low bar. Getting better, although it kind of feels like a high-bar squat. Weird.
Front Squat
45 x some
135x5
185x5 (added straps)
215x5
245x3 (took off the straps, added a pause)
Yeah. Still don’t like the straps. Threw me off.
High Pull
135x5
225x5
^Pusedo-warmup for…
Conventional Deadlift
315x3
365x3
395x5 (added straps, touch and go)
440x8 (PR)
Topset felt pretty good. Nice.
Seated DB Press
55’s x 10
60’s x 10
65’s x 7
Lateral Raise - (25’s x 12)x2
November 8, 2012
Front Squat
45 x some
135x8
190x5
230x3
260x1
285x1 (PR)
Not terribly difficult.
Incline Bench
(45 x some)x2
(135x5)x2
170x3
205x3 (way too slow, called it)
Decided that I might as well see how flat benching feels…with a close grip.
CGBP
135x10
(185x5)x3 (final rep of each set paused)
These felt really weird all over. My body wanted to press the bar back, and I had to tell it to press straight up. I’m not sure how smart it was for me to just incline bench with no flat barbell work. Going to get back to work on the flat bench.
50 total pullups
Everything associated with my upper body sucked today lol.
November 10, 2012
W/U - Glute Activation Work
Sumo DL
135 x some
225x5
315x3
365x3
430x3
(455x3)x3
(490x2)x6 (volume PR)
Pulls never felt great, but they got a little better as I went further along. Started to remember to get back and use my hips. Tore both of my thumbs on the 5th double, so I used straps on the final set.
Low-Bar Squat
45 x some
135x8
225x5
275x5
305x5
(330x5)x2
Up a full 30 lbs from what I did last week. Was hard, but my LB squat is coming back nicely.
Pretty pleased with how today went; I hit all of the numbers that I wanted to.
November 13, 2012
Low-Bar Squat
45 x some
135x8
225x5
275x5
320x5
345x5
345x1 (dumped the 2nd rep)
Didn’t feel too hot physically…couldn’t sleep worth a fuck last night. Still glad to get the first set at least…tried the second set and decided to dump it.
Front Squat
135x5
185x5
220x3 (paused)
No good. Shut it down.
Conventional Deadlift
315x3
375x3
(420x6)x3
I went from deadstop and DOH grip to straps and touch n go for the 420 sets. Fun.
Overall, I’d say that the positives outweighed the negatives today.
November 15, 2012
Bench
(45 x some)x2
135x10
(175x5)x2
(200x3)x2
(225x3)x2
First day back to flat benching, and it was terrible. No surprise. Grinding w/ 225…not a happy camper. Ironically I found a decent groove.
Low Incline DB Bench
50’s x 12
(65’s x 10)x2
80’s x 5
80’s x 3
Ugh.
Did five sets of pullups, too.
Left. Pissed off.
November 17, 2012
Warmup - Glute Activation Work
Sumo DL
135 x some
225x5
315x3
375x3
(435x3)x2
—added aerobic step boxes, aka three inch blocks—
435x3
485x3
535x3
570x3
600x1
—took away blocks—
(465x3)x5
Played around with block pulls…was fun. Broke out the straps early since my thumbs are still fucked, yet the skin under both index fingers tore this time lolz. The 465 triples were so-so…overall not too tough. The block pulls seemed to help with positioning the hips good for a stronger lockout. Perhaps they’ll be making additional cameos.
Front Squat
45 x some
135x6
190x5
230x3
260x3 (PR)
Not terribly difficult again.
Good day.
Are you ever going to compete?
CS
[quote]CSEagles1694 wrote:
Are you ever going to compete?
CS[/quote]
Sooner or later.
Dan Green uses block pulls for sumo assistance
I should measure the aerobics boxes…on second thought, they’re probably more like four inches.
November 20, 2012
LB Squat
45 x some
135x8
225x5
275x5
(320x5)x3
(295x3)x4 (paused)
Squats felt kind of bad today. Everything felt substantially harder than it should have. I had some nagging pinching in my right inner thigh, too, and now my left quad hurts. Weird. Still managed to get some pretty decent volume in, so I’m happy about that. My squat has went into the gutter for the most part though. I know that it’ll come back soon enough and I’ll get comfy back over 400 again, but it’s sure as hell taking its sweet time with it.
Conventional Deadlift
315x3
365x3
(405x2)x3
Pulls felt pretty weak, too. Got my DNA on the bar lol…made sure to clean it up. Had to bounce after this.
Kind of a bad day. Onward.
November 22, 2012
Bench
(45 x some)x2
(135x5)x2
180x5
(200x5)x2
230x3
245x2
260x1
Wasn’t easy, but I got what I wanted.
Low Incline DB Bench
60’s x 12
75’s x 8
85’s x 4
50’s x 8 lol
Incline Tricep Extension
60x10
80x8
100x3 (bit too heavy)
50x12 (standing)
Pendlay Row
(135x8)x2
(175x5)x3
Fairly decent I suppose…got in what I wanted to do.
November 24, 2012
W/U - Glute Activation Work
Sumo DL
135x8
225x5
315x3
375x3
(435x3)x3
—added 4’ boxes—
455x3
495x3
525x3
560x3
585x1 (couldn’t get anymore…was shot after this)
—back to the floor—
470x2
Decided to try for a bit more on the block pulls today. I could tell that it wasn’t moving smoothly. After the 1st rep @ 585, I knew it wouldn’t be going anywhere, so I removed the boxes and tried to pull some doubles from the floor. My body wouldn’t fire right for 495, so I backed down to 470 and doubled it, but I shut it down because I could tell that I’d just be dragging ass. Perhaps I should have just nutted up and did it anyway…it always gets to me psychologically to shave off volume…like I’m not working enough or whatever.
Front Squat
135x8
185x5
230x3
250x3
275x1
300x1 (PR)
Finally got my 300 front squat. A little ugly, but I’ll take it. These ironically felt pretty good today.
Back Raise
BW x lots
(BW 70x15)x2
(BW 110x8)x2
Supersetted 10 chins and 10 dips for two rounds…that’s all I had lol. Man, I don’t know how Ben Rice does it.
Next week I’m going to back off of the block pulls and do some 5’s from the floor. I can’t remember the last time I did straight up sets of 5. I’ll go up to around 455 and decide where I want to go from there.
Good shit. Keep it moving, lad.
[quote]spar4tee wrote:
Good shit. Keep it moving, lad.[/quote]
Will do. Unfortunately, I tweaked my upper back during the front squats lol, but it always gets tweaked so I’m not worried about it.
November 27, 2012
LB Squat
45 x some
135x8
225x5
(275x5)x2
315x5
335x5
360x2 (missed 3rd rep)
Walked them out like a fucking noob. Felt a little better today, but I’m still seriously annoyed at my squat (or lack thereof). The only way out is through.
Conventional Deficit Deadlift
315x5
365x5
395x5 (added straps, touch n go)
425x8 (PR)
Wasn’t too easy, but I got it.
First time taking the rowing machine seriously. I like it, it’s a good conditioning tool, but to be perfectly frank, I expected a bit more of a challenge.
[quote]spar4tee wrote:
How big is the deficit?[/quote]
About $1.1 trillion.
CS
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
How big is the deficit?[/quote]
About $1.1 trillion.
CS[/quote]
and my dick still won’t fit
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
How big is the deficit?[/quote]
About $1.1 trillion.
CS[/quote]
