[quote]spar4tee wrote:
Good job, man
[quote]xjusticex2013x wrote:
Never pushed seated pressing that much. Pretty stoked to hit 185. Thought I got a video, but my friend didn’t get it.
[/quote]
Yeah that happens lol[/quote]
It’s a mirachul.
July 24, 2013
Alright, I didn’t post this during the fact, but last Saturday I had a Sheiko session. Went in, and started to warm up squats. While doing so, I decided to just stop and leave the gym. Yeah, I quit Sheiko. I’m mentally and physically drained and tired of feeling and lifting like shit. I’m tired of what I’m doing constantly just beating me to shit. Sure, super-compensation ought to kick in when I let up, but damn. I attribute none of this to Sheiko itself…it was my fault for adding in a bunch of shit; I get that. I probably could have made different choices that would have made it work out, but at this point I just want to move on and try something new. I’m tired of “base-building” and I want to actually set some PRs. I can’t remember the last time I had a session that actually felt strong. I haven’t hit a real bench PR in 16 months, a real squat PR in 10 months, and a real deadlift PR in 4 months. That needs to change. So, I decided that I’m going to coast for a week or two and then start up the Cube Method. Today was my first day back after four days off. Doubt I’ll be in the gym more than two days this week.
Squat
45 x some
135x5
(185x3)x2
(225x3)x2
(265x3)x3
(300x2)x3
(285x3)x2
(250x3)x2
Just trying to sort out a groove for a new style of squatting I’m going to be toying with. It’s just a high bar squat taken to parallel.
Bench
45 x some
135x5
(165x3)x2
(185x3)x2
(200x3)x3
(175x3)x2
Took a boxing class afterwards.
I debated coming in today, but I wanted to do some type of cardio anyway (hence the class), and I figured it couldn’t hurt to try and keep the motor patterns fresh with some pretty light work.
Yeah
Mhm
High bar squats are the way to go. I just switched and I like it a lot more than low bar.
CS
[quote]CSEagles1694 wrote:
High bar squats are the way to go. I just switched and I like it a lot more than low bar.
CS[/quote]
Of course
[quote]CSEagles1694 wrote:
High bar squats are the way to go. I just switched and I like it a lot more than low bar.
CS[/quote]
It’s going to take a lot of work to bring them up to par with my low bar numbers, but at this point I don’t have much to forfeit strength-wise.
July 25, 2013
Conventional Deadlift
135x6
225x5
(315x3)x2
(345x3)x2
(375x2)x3
(390x2)x2
(410x3)x2
(370x2)x3
(355x3)x2
All DOH.
Did some various work in the boxing room and a small amount of calisthenics afterwards.
July 29, 2013
Went in and tried warming up with various shoulder, mobility, and traction stuff. Then I attempted some power snatches first out of the rack, and then from the floor. Then I did power cleans up to 195 for a few singles, none of which I’ll be formally logging. Afterwards…
High Pull
(225x3)x2
(250x3)x10
Paused Front Squat
135x5
175x5
(190x5)x4
One-armed DB Clean and Press
55x3/3
70x3/3
(80x5/5)x2 (alternating arms each rep)
80x6/6 (alternating arms each rep)
Did the 80 sets as fast as possible. Fairly winded.
GHR
BWx12
(BW more bands x 12)x4
Supersetted the banded sets with high rep bodyweight back raises.
July 31, 2013
Bench
45 x some
135x6
155x5
185x3
210x2
235x1
265x1
290 x miss - got talked into this
275x1 - felt ridiculously fast somehow, and my spotter swore up and down that he didn’t so much as graze the bar
280x1 - grinder…butt came up a bit but was still in contact with the bench
Decided to test bench on the fly. These were touch and go, too. While it may seem like a blunder on paper, I’m actually pretty happy about this since I was only five lbs under my all-time bench PR today at a substantially lower bodyweight than when I hit it.
Reverse Grip Bench w/ chains - 155x10,8,8,8,8
DB Row - (110x15)x5
Started Cube Method today at last. Back at it.
August 5, 2013 - Heavy Squat (W1D1)
Squat
45 x some
135x5
225x5
265x3
305x3
325x5
All high bar. Not quite how I imagined it being, but it’s a start, so this definitely ended on a positive note.
Front Squat
135x5
185x5
(230x5)x5
Felt hard but good.
Neutral-grip chins - 50 reps (was supposed to be a 5x10 but I rest-paused the shit out of it. feelsbatman)
GHR
BW x 12
BW, one chain x10
(BW, two chains x10)x2
BW, one chain x12
The chains definitely feel harder than the bands. I guess I’m used to the dynamic resistance of the band moreso than the (in this case) constant weight of the chains. Going to build up from here and hit my bodyweight plus two chains for 5x10 and then add bands, too.
Standing Cable Abs - 5 sets
30 minutes of cardio
Seated Leg Curl - 2 x swole
Not bad overall. It may also be worth noting that I woke up at 4 AM and left for the gym at 4:30 AM. Cube should be fun.
August 7, 2013 - Explosive Bench (W1D2)
Warmup - Some jumprope work and sledgehammer swings
Speed Bench
45 x some
(140x3)x10 (added chains after the 2nd set)
Had to fiddle-fuck with the chains for a while to get them set up properly. Remembering to use leg drive made a huge difference in speed, too.
Incline Bench
45 x some
135x5
155x5
(170x5)x5
^ All paused. Some type of PR.
Rolling Tricep Extension - 3 sets
Staggered upper back work with nearly all sets. Afterwards I ran a 440 in 1:25 and hit bleacher sprints. I suck.
in
[quote]chobbs wrote:
in[/quote]
Word.
August 9, 2013 - Rep Deadlift (W1D3)
Sumo DL
135x5
225x5
315x5
375x5
435x8
Didn’t feel strong at all coming into it honestly. but the topset ending up being decent per se. The rep work seems to force me to dig deep in a way that I don’t really have to with anything else. Looking forward to seeing how it helps.
Conventional Deadlift
315 w/ 2 chains x 5
(350 w/ 2 chains x 5)x5
Probably tweaked my back doing these…feeling it now. Felt strong though. First time ever using chains w/ deads too. Fun.
Three rounds of BWx20 GHR’s, back raises, and reverse hypers
Band-resisted Ab Wheel Rollouts - 3x10
Ran (or at least attempted to do so) a couple of 440s and did a half hour of bleacher sprints
August 10, 2013 - BBing (W1D4)
Seated Press
45 x some
95x8
120x6
(140x8)x2
(125x8)x2
Staggered w/ reverse flies. Not bad.
DB Bench
50’s x 12
75’s x 12
75’s x 11
60’s x 12
Weak as hell. These need to come back up.
Deadstop DB Row
115x15
(130x12)x2
Supersetted some ring flyes with lateral raises
EZ bar curl —SS— tricep pushdown - 100 reps each
SLDL
(225x5)x2
275x5
315x5
Did these to test my back. Felt fine.
August 12, 2013 - Rep Squat (W2D1)
Squat
45 x some
135x5
225x5
275x5
300x6
315x9 (technically this would be a high bar PR, but I’m not counting it as such)
Felt heavy, so I dropped my goal of 320x8 by five lbs and added another rep. Had to dig deep, but form felt better than last week and I could have gotten 10 if I really wanted it.
Front Squat
135x5
185x5
210x5
(235x5)x3
235x4 (missed 5th rep)
That squat topset took a lot out of me. Wasn’t able to finish the 5x5, even with long rest periods. This took a long time to do, which I was not happy about; I’m trying to get my sessions fairly streamlined…I can’t afford to stay in the gym for hours like I used to. I’m thinking I’m going to switch these to a 5x3 or something and try and pause them, too.
GHR
BW, 1 chain x 10
(BW, 2 chains x 10)x5
Lat Pulldown - 6 sets
Practiced dragonflies and did an hour of cardio.
August 14, 2013 - Heavy Bench (W2D2)
Warmup - some jumprope and sledgehammer swings
Bench
45 x some
135x6
155x5
185x3
210x2
235x1
245x1
255x3
(225x2)x5 (paused)
Might have had another rep in the tank on the 255. Only one rep below my all time PR.
Reverse Grip Bench
165x8
165 w/ chains x8,8,5 (rushed into the final set because my spotter was leaving…the bar fell on my chest as soon as it was unracked LOL)
165x8
Staggered seated cable rows with each set of reverse grips.
Ran a 440 in 1:29. Damn. By that point I could tell I was dehydrated, so I bounced. I’ll be back later today for more.
August 16, 2013 - Speed Deadlift (W2D3)
Speed DL
135x5
225x5
315x3
—added three chains—
(315x3)x2
(340x2)x10
(405x1)x2
SLDL
275x8
315x5
(335x6)x2
295x8
Lying Leg Curl - 5 sets
Standing Cable Abs - 4 sets
Not bad. Feel like I’m starting to find my groove again for sumo pulls, although optimally the 405 singles could have been slightly faster. SLDL’s were pretty grueling on the hamstrings.
August 17, 2013 - BBing Day (W2D4)
Seated Press
45 x some
95x6
115x6
135x6 (bar crunched the zipper of my hoodie into my upper chest…fuu)
(150x6)x2 (spotter might have helped on the last rep of the 2nd set, but I would have gotten it anyway so it doesn’t really matter)
(130x8)x2
Staggered eight pullups with all sets.
DB Bench
45’s x 15
65’s x 12
80’s x 11, 9
60’s x 10 (misgrooved at the bottom; left bell displaced itself on my palm)
Staggered underhand lat pulldowns with all sets.
Lateral Raise - 5 sets
DB Curl - 3 sets
Machine Tricep Extension - 4 sets
20 minutes of cardio
Went well enough. I have a feeling that seated pressing will continue to climb.
August 19, 2013 - Speed Squat (W3D1)
Speed Squat
45 x some
135x5
(185x3)x2
(220x2)x10 (added chains after the 5th set)
Trying really hard to accelerate. Practice, I guess…
Front Squat
155x5
205x5
230x3 (paused)
(255x3)x4 (paused)
Heavy, but not outrageously difficult. Later sets felt pretty easy actually.
Barbell Row
135x8
(170x10)x5
GHR
(BW 35x10)x2
BW 45x10
BWx15
15 Hanging Leg Raises —SS— 15 Standing Cable Abs - 4 rounds