[quote]spar4tee wrote:
How big is the deficit?[/quote]
I stand on a plate, so about 1.5 - 2 inches.
November 29, 2012
Squat
45 x x some
135x8
225x5
275x3
(320x3)x2
(340x3)x4
Squatted again to make up for last session. Got all the reps without a ridiculous amount of strain.
Bench
45 x some
135x8
(180x5)x2
210x3
245x2 (missed 3rd rep)
255 x miss
I wanted to punch a wall after this. I hit one of the pins on the way down during the 3rd rep. If that didn’t happen, I may have been able to finish it considering it was pretty close. I didn’t have anything worth a fuck for the 255. I’m starting to think that the bench press exists solely to piss me off.
Low Incline DB Bench
55’s x 12
70’s x 10
70’s x 8
60’s x 10
Incline Tricep Extension - (60x10)x3
60 pullups throughout
[quote]xjusticex2013x wrote:
245x2 (missed 3rd rep)
255 x miss
I wanted to punch a wall after this. I hit one of the pins on the way down during the 3rd rep. If that didn’t happen, I may have been able to finish it considering it was pretty close. I didn’t have anything worth a fuck for the 255. I’m starting to think that the bench press exists solely to piss me off.
[/quote]
[quote]Consul wrote:
[quote]xjusticex2013x wrote:
245x2 (missed 3rd rep)
255 x miss
I wanted to punch a wall after this. I hit one of the pins on the way down during the 3rd rep. If that didn’t happen, I may have been able to finish it considering it was pretty close. I didn’t have anything worth a fuck for the 255. I’m starting to think that the bench press exists solely to piss me off.
[/quote]
[/quote]
u r 1 cheekie kunt m8
December 1, 2012
W/U - Glute Activation Work
Sumo DL
135x8
225x5
315x3
370x3
(430x3)x2
455x3
455x1
Felt so terrible. Wanted to go 455x5, 470x5, 485x5, but clearly that wasn’t going to happen. Shut it down.
Front Squat
45 x some
135x5
185x5
210x3
245x3 (paused)
Weaksauce.
Sumo DL
225x3
335x2
405x2
445x1
(480x1)x8
Decided to go back to the pulls and salvage something remotely productive. Obviously, everything felt a billion times heavier than it should, but the singles worked out okay in terms of getting something in with a lack of stamina.
Pendlay Row
135x8
185x5
CSR - 1 plate x 20
December 4, 2012
Squat
45 x some
135x8
225x5
275x5
315x3
340x3
365x3
—added pause—
330x3
(330x2)x2 (turned these into doubles because it was getting too ugly)
Slowly but surely, squatting is coming back.
RDL
225x6
315x6
(345x6)x3
Tried to focus on form. We’ll see how I feel tomorrow lol.
Press
45 x some
105x8
135x5
155x3 (paused…technical PR?)
(170 x miss)x2
115x8
…that really should have gone up. inb4 cheeky phaggot lowblow from Harry.
Rowed 500 meters for three sets. On the second one I did a circuit which involved 20 clapping pushups and 10 burpees as well, and on the third one I couldn’t finish the circuit. Something I can improve upon.
December 6, 2012
W/U - some presses and squats with a bar, some plate laterals
Bench
45 x some
(135x6)x2
175x5
210x3
225x3 (wtf way too hard)
225x1 (middle finger on ring)
225x2 (close grip)
255x1 (out of frustration)
255 x miss
Felt weak from the getgo. Must be burnt from OHP. Unhealthily frustrated with my bench at this point. I feel like saying “fuck you” to the bench press and quitting, but obviously that’s not an option.
Low Incline DB Bench - (60’s x 12)x3
Pec Dec - 3x15
- Attempted some tricep shit but I wasn’t feeling it.
CSR - 4x15
Wow. Reading over some of this, I bitch way too much. Just have to keep pushing.
December 8, 2012
W/U - Glute Activation Work
Sumo DL
135x8
225x5
315x3
(365x3)x2
(415x3)x2
(460x3)x2
(475x3)x3
515x1 (missed 2nd rep)
515 x nvm
Worked up slowly and did more volume in doing so. Felt meh coming into it, but it improved a bit by the time of the 475 sets. Decided to try and go 515x2x2, but after the first rep the bar came too far forward and it barely broke. Took a few more small tugs. No dice. Not a ton of gas I guess. It doesn’t really matter; I know I’ll be able to crush 515 for doubles soon.
Front Squat
135x5
175x5
210x3
230x3
260x1 (paused)
Just worked up to something with a pause. Was pretty easy.
Okay day I guess.
December 11, 2012
Squat
45 x some
135x8
225x5
275x5
320x3
340x3
295x3 (paused high bar)
Ugh. Just plain awful. Switched to front squats.
Front Squat
135x5
185x5
210x3
235x3
250x3
There was a pause or two in pretty much every set.
High Pull
(225x3)x2
(255x3)x6
Goof’n.
Conventional Deadlift
365x3
395x3
430x4 (straps touch n go)
Bleh. Stopped.
No dice today.
December 13, 2012
W/U - some shoulder traction and lateral raises
Bench
(45 x some)x2
135x8
170x5
(205x3)x2
235x3
255x1 (missed 2nd rep…)
(230x1)x2
(230x2)x2
Press
45 x some
95x5
(125x3)x6 (all deadstop)
—push press—
165x2
190x1 (missed 2nd rep)
Tried a mechanical dropset from incline DB bench, to low incline, to flat w/ the 60’s. Terrible idea lol.
40 pullups
Need to change what I’m doing. Next week I’m going to do DB benches up to one or two topsets consisting of 12 reps, and the week after I’m going to bench 195 for around five triples, adding ten pounds a week. Once that gets hard, I’ll begin to alternate each week between either something like a 3x6 CGBP or DB benches and regular benching. I’ll also start OHPing every week. This is the projected plan for now anyway. Need to pull my head out of my ass. I can do this shit.
December 15, 2012
W/U - Glute Activation Work
Sumo DL
135 x some
225x5
315x3
375x3
(425x3)x2
(465x3)x3
(500x2)x6 (volume PR)
Up 10 lbs from the last time I did this rep scheme. Overall, pulls felt very solid technique wise.
Front Squat
135x5
175x5
205x3
230x3
255x2 (2nd rep paused)
Missed my optimal front squat goal by 25 lbs, but that’s okay. Good day. Right hip feels tender though.
December 18, 2012
Squat
45 x some
135x8
225x5
275x5
(320x3)x2
355x1
380 x miss
Shit. Decided to try some singles for the first time ever, but I got too boneheaded with it.
High Pull
(225x3)x2
(280x3)x8
Back Raise - BWx100 (lost count twice so more like 120)
I officially have zero clue what to do about my squat.
December 20, 2012
couple rope pushdowns
DB Bench
(45’s x 15)x2
65’s x 10
75’s x 14
75’s x 10
Dat pump.
Press
45 x some
95x5
(125x3)x2
(140x3)x4 (volume PR)
Felt pretty good. Maybe these will actually come along. All reps were deadstop on chest, and I will continue to do so.
Squat
135x8
185x5
245x5
(295x5)x2 (paused final rep of each set)
320x5
After watching some of my squat videos, I decided to change my technique. I brought my stance in and leaned forward more. I think it was a step in the right direction. Felt good, but slow. Granted.
-
1000 meter row in 4:16…is that okay?
-
Several laps in pool
-
Lots of pullups and face pulls throughout the session
December 22, 2012
Warmup - Glute Activation Work
Sumo DL
135 x some
225x5
315x3
(365x3)x2
(430x3)x2
(460x3)x2
(490x3)x5 (volume PR)
465x3 (thought about doing some 5’s afterwards; tested the waters with this and said hell no lol)
Probably stronger than the 6x2 I did at that weight. Some sets felt better than others. The 490 triples ended up a bit spaced out…not really happy about that, but whatever. Pulls felt hard, but I still got the work in. Added straps after the 3rd triple @ 490 because my thumb tore.
Front Squat
135x5
175x5
(210x3)x2
235x3 (paused 3rd rep)
265x1 (paused)
275x1 (paused)
Pendlay Row
(135x10)x2
(190x5)x2
Pullups - 3 sets
Lying Leg Curl - 4 sets
Went in at around 11 AM today…a lot earlier than usual. Was in a mild daze for most of the session. Good day. Will probably turn it down a notch on the pulls next week.
December 24, 2012
- 10 neutral-grip pullups
Squat
45 x some
135x8
225x5
(275x5)x10
This session was pushed forward a day because the gym is closed tomorrow for Christmas. Just did a lot of deadlift volume two days ago, so instead of going balls to the walls and trying to squat heavy, I just did a ton of sets with 275 for the lulz. brb overtraining
Conventional Deadlift
225s2
315x2
375x2
(425x1)x2 (LOL slowest singles ever)
Was shot. Called it a day.
December 27, 2012
Last session as a minor (birthday is tomorrow).
W/U - Shoulder Traction, (10x15)x2 plate lateral raise
Bench
(45 x some)x2
(135x6)x2
175x3
(195x3)x6
So-so. Reset. Building back up.
OHP
45 x some
(105x5)x2
130x6
(145x2)x2
115x5
Weak. Shoulder felt bad initially.
Barbell Row - (185x8)x2 (1st set overhead, 2nd set underhand…got a tad loose)
Squat
45 x some
135x5
225x5
275x2
(325x1)x5
Focused on technique.
Face Pull - 2 x some
- 30 pullups throughout
Ironically ate like a bird for the past couple of days.
December 29, 2012
Warmup
Glute Activation Work
Eight pullups
Sumo DL
135 x some
225x5
315x3
(380x3)x2
420x3
(440x3)x4
—added 4" blocks—
365x3
425x3
460x3
(480x3)x5
Since I’ve had two, consecutive, above-par deadlift sessions in a row with good volume and intensity, the idea for today was to tone it down, lower the weight, and still get solid work in. Managed to do that. First time really doing any volume on block pulls. If I continue to do them, I may try using some lower blocks; the range of motion may be a tad short for me.
Front Squat
135x5
175x5
215x3
(235x2)x3 (paused)
First time NOT ramping up to one topset in a while lol. Felt kind of hard, but good bar speed.
Felt really good to get it in tonight.
January 2, 2013
Squat
45 x some
135x8
225x5
265x5
290x5
(310x4)x6
Back felt a little weird coming into it, and I might have slightly tweaked something in my left hamstring, too. Was never in danger of missing any reps…I think that some of them felt a little bit too much like a high bar squat. Eh.
Front Squat
135x5
175x5
215x3
245x1 (longer pause)
Unstable due to tired legs. Worked up to something and moved on.
Deficit SLDL
135x10
225x10
(280x12)x2
Fuck these sucked…in a huffing, puffing, “kill me now” sort of way.
- Did some bodyweight back raises/extensions, some lying leg curls, and a few pullups
Rowed a 1k in 4:04…up from 4:16. I guess a small record is better than no record. The dryness in my throat was awful after this lol.
Okay day. Kicked my ass.
Double post. Dammit.
Anyway, I’m going to try and work in some actual volume with my squat to build off of. We’ll see how it works out.