February 12, 2013
Squat
45 x some
135x8
225x5
275x5
(325x3)x2
(350x3)x2
365x3
(370x3)x2
(300x2)x6 (paused high bar)
Solid in spite of paltry bar speed.
Incline DB Bench
50’s x 15
65’s x 10
75’s x 12
75’s x 8
50’s x 11
Neutral-grip pullup - BW 20x11,4–RP–2,5 (22 total reps…bleh, better than nothing)
Face Pull: 2 sets
100 Bodyweight Back Raises (ouch)
February 14, 2013
W/U - some shoulder traction
Front Squat
45 x some
135x5
175x5
(215x3)x2
(245x2)x2 (paused)
265x1 (paused)
Did these while waiting for a bench. Legs and hips were trashed. Weaksauce.
CGBP
(45 x some)x2
(135x6)x2
(170x4)x2
(205x2)x2
(220x2)x4
(195x3)x3
(175x4)x2
Kept my feet up until the 220 sets, and put them back up for the 175 sets.
HS High Row
2 PPS x 12
3 PPS x 12
3 1/2 PPS x 12
Some tricep pushdowns
Some jumprope work
Tons of inverted rows throughout session
Shoulder felt like shit.
February 16, 2013
Squat
45 x some
185x6
265x5
320x3
(345x2)x4
Winged it through these. Didn’t really setup as deliberately as I should have. Still didn’t feel too bad.
Deadlift
225x5, 315x3 - one set conventional, one set sumo
(360x3)x5 (conventional w/ deficit)
—switched to sumo, added 2" blocks—
(405x4)x2
445x4
(475x4)x4
Conventional deficit work was ez muney. Used smaller blocks for the sumo block pulls. They were supposed to be easy overall, but they felt relatively hard as hell.
OHP
45 x some
95x6
(120x6)x2
140x2 - total weaksauce
First time OHP’ing in a few weeks. Shoulder still holding me back some…
Rolling Tricep Extension - (40x12)x2
Have a friend take a fire extinguisher to that shoulder. Problem solved.
[quote]spar4tee wrote:
Have a friend take a fire extinguisher to that shoulder. Problem solved.[/quote]
I can’t tell if you’re suggesting the application of the agent or blunt force trauma.
[quote]xjusticex2013x wrote:
[quote]spar4tee wrote:
Have a friend take a fire extinguisher to that shoulder. Problem solved.[/quote]
I can’t tell if you’re suggesting the application of the agent or blunt force trauma. [/quote]
Both. The latter followed by the former.
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
[quote]spar4tee wrote:
Have a friend take a fire extinguisher to that shoulder. Problem solved.[/quote]
I can’t tell if you’re suggesting the application of the agent or blunt force trauma. [/quote]
Both. The latter followed by the former.[/quote]
I’ll think of it as exceptionally aggressive soft tissue work.
February 19, 2013
Warmup
Shoulder Stuff
A lot of band dislocations and pullaparts
Squat
45 x some
135x8
225x5
275x5
(325x3)x3
(355x3)x3
Worked in with a dude who had a slower pace than me. Took up a lot of my time. Just worked up to 355 for three triples and moved on. Things weren’t working in my favor today anyway.
Incline DB Bench
50’s x 12
65’s x 10
75’s x 9
Only did one topset, eschewed the AMRAP set, and stopped short of failure to ease up on my shoulder. Did 2x20 face pulls staggered with this.
Called it a day. Also did 18 chinups in the AM. New PR. Sweet.
February 21, 2013
Warmup
Band Dislocations
Band Pull-aparts
Chins
Shoulder Traction
Some box/broad jumps
CGBP
45 x some
(135x6)x2
(165x4)x2
(190x3)x2
(205x3)x5
(180x4)x4 (feet up)
Paused first and final rep of each 205 set. More pauses done throughout the other sets per usual.
High-Bar Squat (3 second pause)
45 x some
135x6
225x5
(265x5)x2
(295x5)x3
Remembered to use my hips, and set 2 of 295 was a lot better than set one. Rep four of the final set went down on the way up somehow which pissed me off. Very humbling variation.
CSR - (2PPS x some)x2
February 23, 2013
Warmup
Glute Activation Work
Some broad jumps
Sumo DL
135 x some, 225x7, 315x3, 385x3 (one set sumo, one set conventional)
(435x3)x2
(470x3)x2
(505x2)x2
(530x2)x4 (Volume PR)
I was in a hurry, so I only did a 4x2 as opposed to a 6x2, although I could have shot for two more sets if I wanted to. Felt heavy, but that’s to be expected. I don’t think I’ve ever had a period in which I’ve made gains on my deadlift this rapidly before. Since I didn’t do a 6x2, I think I may take some time before bumping up the weight again. Or not. We’ll see…
Incline Bench
45 x some
135x8
(165x6)x2
Had a 4x8 in mind for 165, but there was no way that was happening. Not even close. Just did a couple of sets and got it in.
Chins - BWx13,6
Justice noober
the sith lord
fite me 1v1 irl im 11 fgt cheekie kunt fuckur m8
[quote]xdsho wrote:
Justice noober
the sith lord
fite me 1v1 irl im 11 fgt cheekie kunt fuckur m8[/quote]
ey u havn a lil chukel ova dere m8 wen i bash yo fookn head in sware on me mum m8 wont see wots comin
[quote]xdsho wrote:
Justice noober
the sith lord
fite me 1v1 irl im 11 fgt cheekie kunt fuckur m8[/quote]
hahahahahahahahahahahahaha
February 27, 2013
Warmup
Some chins, broad jumps, band dislocations and band pullaparts
Squat
45 x some
135x8
225x5
275x5
(325x3)x3
(360x3)x2
375x3
(385x3)x2 (Volume PR)
Felt good from the getgo. Topsets were rather difficult, but they went up smoothly enough. IT band has flared up a bit though. >:(
DB Bench
55’s x 15
75’s x 16 (PR)
75’s x 10 (2nd set PR?)
50’s x 11
Internally rotated my hands on these to ease tension on my shoulder, so that could have make these somewhat harder. Good performance either way.
Neutral Grip Chins - BW 25x8,5,3 (epic fail)
Plate Swings - kettlebell swings with a barbell plate
25 x lots
45 x lots
First time trying these. Fun.
Pretty good overall.
March 1, 2013
Warmup
2 sets of band pull aparts and dislocations
2x12 neutral grip chins
2x5 broad jumps
some shoulder traction
CGBP
45 x some
(135x6)x2
(170x3)x2
(205x3)x2
(230x2)x4 (paused, volume PR)
Staggered w/ reverse flyes and lateral raises. Felt pretty strong.
High-bar Pause Squat (3 sec pause)
45 x some
135x8
225x5
(270x5)x2
(300x5)x3
Felt better than the (295x5)x3 last week.
Tricep Pushdown - 1 x lots (elbow was bugging me)
In and out in an hour flat. Not bad.
Are you falling to pieces?
[quote]Consul wrote:
Are you falling to pieces?[/quote]
Why do we fall Alfred?
March 3, 2013
W/U - Glute Activation Horseshit
Deadlift
135 x some, 225x5, 315x3, 405x3, 435x3 - one set sumo, one set conventional
(470x4)x4 - sumo
(375x3)x4 - conventional w/ deficit
The conventional pulls felt surprisingly good. I think that the 435 triple may actually be a deadstop PR. Kept the intensity lower overall though. Have to get back to typing. Wasn’t feeling too ambitious anyway.
OHP
95x8
125x7
March 5, 2013
W/U - a few pullups, box jumps, and band dislocations/pull-aparts
Squat
45 x some
135x8
225x5
275x5
(320x3)x2
355x3
(390x2)x2
(375x2)x2
335x2 - this was meant to be a rep set, but the first rep felt awful…went to rack it, but then reset to try out another rep…completely paused somewhere in the middle of the ROM because my lower body was all weird and shot by now
For some reason, I spontaneously acquired the notion of working up to (390x2)x4, which was a stupid idea from the getgo. The first rep of the first set with 390 got out on my toes and I almost lost it, and the second set @ 390 felt heavy as balls. Backed down, but the 375 doubles didn’t feel all that much easier, either. This reminds me why I stopped lifting maximally all of the time: it just ends up running me into the ground.
DB Bench
55’s x 15
65’s x 10
75’s x 18 (PR)
Up two reps from last week. Cut these short because my chest and triceps were toasted.
Inverted Row - BW x F —SS— Plate Swings - 45 x some - four rounds
Not happy with today…particularly with the squatting. They weren’t really bad per se, but there are a lot of better ways that I could have gone about it, and the lack of volume throughout the session left a lot to be desired.
March 7, 2013
W/U - band dislocations/pull aparts, chins, shoulder traction, broad jumps, some ab wheel rollouts
CGBP
45 x some
(135x5)x2
(175x4)x2
(200x3)x8 (or 9…can’t remember)
Went free style with the 200 sets. Sets varied between feet up, competition foot placement, and the number of pauses. Band pull aparts and chins staggered with these.
HB Squat (3 sec pause)
135x6
225x6
275x6
305x6
320x6 (PR)
295x6
280x6
Oh my fuck these sucked. Form got rather sloppy here and there and I got my back involved, but overall it was fine.
Summation: solid.