June 6, 2013 - #29 W3D1
Squat
45 x some
135x8
225x5
275x3
(300x3)x2
(340x2)x4
Bench
45 x some
135x6
155x5
(180x3)x2
(205x3)x6 (freestyle)
Squat
135x5
225x5
275x3
(320x3)x4
Good Morning - (145x5)x5
DB Fly —SS— Elevated Pushup - (35’s x 10)x5 — (BWx10)x5
Chins
Not the strongest or most driven day ever, but got it done.
June 6, 2013 - #29 W3D2
Deficit Deadlift (conv)
135x5
225x5
(275x3)x2
(330x3)x2
(360x3)x4
Bench
45 x some
135x6
155x5
(180x3)x2
(205x2)x3
(220x2)x2
(205x3)x2
Played with a flat-footed setup w/ reduced arch…was harder.
Block Pull (4")
315x5
(385x4)x2
(440x3)x2
(495x2)x4
DB Fly - (35’s x 10)x5
Chins
Skipped lunges. Oops.
June 8, 2013 - #29 W3D3
Squat
45 x some
135x8
225x5
(280x3)x2
(320x3)x6
Bench
45 x some
135x6
155x5
(180x3)x2
(205x3)x7 (FS)
DB Fly —SS— Chins - (35’s x 10)x5 — (BWx10)x5 (rest-paused every set of chins lol)
OHP
95x4
115x4
135x4
135x2
135x2 (push press)
(120x4)x4
Good Morning - (145x5)x5
HB Pause Squat - (270x5)x4 (extra credit)
Pretty good…touched on everything I wanted to today.
June 11, 2013 - #29 W4D1
Squat
45 x some
135x8
225x5
(280x3)x2
(320x3)x5
Was out all day today at a seminar and had very little food in me. That didn’t help with these. Felt more difficult than they usually do…which isn’t much to begin with.
Bench
45 x some
135x6
155x5
(190x4)x5
Same story as with the squats. Kept my feet up for some of the 190 sets.
Front Squat
135x5
(160x5)x2
(205x4)x2
(240x3)x3
Moved my grip in slightly and my stance out moderately. The result was these feeling a trillion times better than usual. Guess I need to remember to use my hips to front squat.
DB Fly - (40’s x 10)x5 (rest-paused final set…was hard)
Dip - (BWx8 or more)x5
Good Morning - (145x5)x5
Some chins throughout w/ full ROM
Not bad overall. Got it done.
June 13, 2013 - #29 W4D2
Cuban Press - some x some
Bench
45 x some
135x6
155x5
(180x3)x2
(205x3)x2
(220x2)x3
Sumo DL
135x5
225x5
315x3
(385x3)x2
(440x3)x2
(470x2)x3
(440x2)x3
Bench (feet up, long pause on final rep)
135x6
155x5
(180x5)x4 (set up on last set, two sets close grip, varied pauses, etc.)
DB Fly - 5x10
Chins - some x some throughout
Bleh, you can imagine how having not slept in well over 24 hours affected this.
June 15, 2013 - #29 W4D3
Switched gyms to the one within walking distance. I can train as frequently as I want right now.
Squat
45 x some
135x8
225x5
(280x3)x2
(320x3)x6
Bench
45 x some
135x6
155x5
(180x4)x2
(205x3)x2
(220x2)x2
(205x3)x2
180x4
165x8
140x12
Feet up on most of the backdown sets. The 1st 220 set was remarkably fast. Shoulder was being very cooperative.
Felt good overall. The new equipment seems to require little adaptation although the bench felt a little funky. Hitting up accessory work either later tonight or tomorrow morning.
June 16, 2013 - #29 W4D3 Part Deux
Good Morning - (155x5)x5
DB Fly - (35’s x 10)x5
Dip
(BWx8+)x5
BB Rollout - 4 sets
Face Pull - 3 sets
Cuban Press - 3 sets (staggered w/ shoulder traction)
Trap-bar Deadlift
245x6
335x6
385x6
425x6
375x6
355x6
This gym just got one of these, so I threw it in at the end. The weight listing is assuming that the bar weighs about 45 lbs.
Did several sets of chins and pullups throughout, but they were pretty lame. Oh well. Great way to kill a morning.
June 17, 2013
Decided to do another extra session…
Front Squat
45 x some
135x5
175x5
215x3
235x3
255x3
270x3
295x1
305x1 (PR)
315x1 (PR)
(250x3)x2
235x5
These have never felt this strong. Maybe had a little more in me.
GHR - (BWx10)x5 - first time ever doing these…felt good, considering…
Barbell Row
135x8
155x8
(185x8)x3
165x8
Dragonflies (kind of) - 4 sets
Kettlebell Snatch
20 kg x 10
(24 kg x 10)x2
Skipped rope and did broad jumps for about 20 minutes or so.
June 18, 2013 - #37 W1D1
Cuban Press - 3 x some (staggered w/ shoulder traction)
Bench
45 x some
135x6
(155x4)x2
(180x3)x2
(195x3)x5 (feet up on 3rd and 4th sets)
Squat
45 x some
135x8
225x5
265x5
(290x5)x5
Bench (feet up)
135x6
(155x6)x2
(170x6)x4
DB Fly - (35’s x 10)x5 (staggered w/ chins)
Good Morning - (165x5)x5
Scarecrow - 4 sets
Felt more difficult today.
June 20, 2013 - #37 W1D2
Sumo DL
135x5
225x5
315x3
(345x5)x2
(395x4)x2
(425x3)x4
Threw on a belt for the final set. Didn’t feel much difference. I need new shoes; the one’s I’m wearing have zero traction on these mats.
Incline Bench
45 x some
135x6
(170x4)x2
(185x4)x6
These took forever because I had issues with finding people to give liftoffs. Felt very solid though.
Dip - (BWx10)x5
Block Pull (2")
(345x5)x2
(395x4)x2
(450x3)x4
Skin on my thumb collapsed and bled during these which was frustrating…rechalked and gripped harder and got the last one in. I need to start taping my thumbs again.
Lunges - (115x5)x5
Half-assed Scarecrows - (BWx5)x4
Did some work with the battling ropes, tire, and sledgehammer for a little bit of conditioning.
This session took like 3.5 hours. Even with the setbacks, that’s a long fucking time. Hopefully I can streamline it a little bit. Not that I have anything better to do ATM.
good work, dude
[quote]spar4tee wrote:
good work, dude[/quote]
i wil becme titan #vitcory
June 21, 2013
Press
(45 x some)x2
95x6
(120x4)x2
(130x3)x3
145x1
155x1
165x1
170x1 (PR)
As humiliating as it is, I believe that is actually a record for me.
Push Press
170x3
160x1 (clipped my face, racked it)
160x3
These sucked. Called it.
Seated DB Press
40’s x 8
(50’s x 8)x3 (rest-paused final set)
Chins - (BWx10)x4 (rest-paused every set after the first…the final set was rest-paused like three times…)
Seated Cable Row - 3 sets
Tried some more battle rope work. No gas.
June 22, 2013 - #37 W1D3
CGBP (feet up)
(45 x some)x2
135x7
155x6
165x4
(180x3)x2
(195x2)x2
(180x3)x2
165x4
155x6
135x7
Staggered w/ reverse flyes every set.
DB Fly - (40’s x 10)x5
Squat
135x5
225x5
265x5
(290x3)x2
(310x3)x5
Good Morning - (145x5)x5
Rolling Tricep Extension - 5x10 (sheiko called for French Press, but I really don’t know how to do them)
Just another day. Benches felt alright, but running off of zero sleep definitely took its toll when it came time to squat…my back was also being uncharacteristically irritable and it felt like my sciatic nerve was being slightly impinged upon.
June 23, 2013
Snatch-Grip Deadlift
135x6
225x6
315x6
365x6
(380x6)x3
355x6
340x6
HB Pause Squat
135x5
185x5
225x5
275x4
(295x4)x8
GHR - (BWx12)x4
Pretty good considering yesterday was filled with physical activity. Squats and pulls were taking it out of me, but felt reasonably solid. Had a fairly challenging day in mind and I managed to accomplish it. Didn’t get to do abs because the gym closed on me and I got kicked out. alrightthen.jpg
June 24, 2013
When to the gym with a friend who wanted critique on his lifts. Might have otherwise been an off day, but I decided to try out a dedicated back session. It was interrupted a lot and sort of half-assed, so I’m not sure if it’s worth logging, but whatever.
Chins
BWx6
(BW 45x5)x2
(BW 65x3)x2
BW 65x2
BW 45x4
BWx8 (rest-paused)
Had a weird sharp pain near my serratus. Haven’t done these weighted in forever, so I guess this is okay.
Deadstop DB Row
(100x12)x2
(130x10)x2
(150x8)x2
Felt okay. Heavy(-ier) dumbbells are fun to row.
CSR
1 plate x 15
2 plates x 15
(2 1/2 plates x 8)x2
The support pad on this thing only has one beam wielded on one side. Sound design / notevenonce.
V-grip Lat Pulldown - 3 sets
June 25, 2013 - #37 W2D1
Squat
45 x some
135x5
225x5
265x4
(290x3)x2
(330x2)x5
Bench
45 x some
135x5
155x5
(180x3)x2
(205x2)x6 (4th and 5th sets w/ feet up)
Felt heavy in my hands, but went up without insane difficulty.
DB Fly - (40’s x 10)x5
Elevated Pushup - (BWx10)x5
Squat
135x5
225x5
275x3
(310x3)x4
Good Morning - (170x5)x5
Ab Wheel Rollouts - 4x10
Played with a jumprope like a little school girl.
Squats definitely felt extremely weak today. All of this volume and frequency may be starting to catch up with me.
June 27, 2013 - W2D2
Halting Deadlift
135x5
225x5
315x4
(340x4)x2
(395x4)x4 (double paused 3rd and 4th sets)
Bench
45 x some
135x6
155x5
(185x4)x5
DB Fly - 5x10
Sumo DL
245x3
335x3
(395x3)x2
(425x3)x6 (did an extra 6th set w/ straps)
The set with straps was better than all the others .I don’t know why hook grip is suddenly clusterfucking my thumbs to shit, but if it wasn’t for that, I might be able to manage some decent pulling again.
BB Lunges - (135x5)x5 - kept losing balance, trash
GHR - (BWx10)x5
June 28, 2013
Warmup - did a bunch of random shit while waiting on the incline bench
Incline Bench
45 x some
135x6
165x6
(180x4)x2
(195x3)x3
210x1
225x1 (PR)
(230x1)x2 (PR)
Dip
BWx8
(BW 45)x8
When I can do this w/ 135 lbs, I’ll be strong(-ish).
Lateral Raise
(20’s x 12)x2
(25’s x 12)x2
30’s x 12
Scarecrow - 2 sets (realized that one of the cables was tracking off of the pulley, so I scrapped these)
Face Pull - 3 sets
HS High Row
2PPS x 15
(3PPS x 15)x4
Staggered some back raises, both 45 degree and parallel, with the high rows.
Did a few scarecrows (attempted anyway) and ab wheel rollouts…nothing worth logging.
June 29, 2013 - W2D3
Warmup - Sledgehammer work
Squat
45 x some
135x5
225x5
265x4
(290x3)x2
(310x3)x6
Ugh. No strength behind these at all.
CGBP (feet up)
45 x some
135x6
155x5
(180x4)x2
(195x3)x2
(210x2)x2
195x4
180x5
155x7
135x9
DB Fly - (40’s x 10)x5
Tricep Pushdown - 5x10
Squat
135x5
225x5
275x3
(310x2)x4 (paused)
Honestly felt better than the first round.
Seated Good Morning - (135x6)x5 - never done these before even though Sheiko has been telling me to do so for weeks now lulz
GHR - (BWx15)x4
Chins - 5 sets