[quote]hulk963 wrote:
[quote]xjusticex2013x wrote:
Good tip. I’ve done BW 45x5 and BW 55x3, so I’d probably have to use about 65 lbs.[/quote]
well then two 45’s lol
nice strict press[/quote]
Thanks. Still nothing compared to you, though. lol
November 15, 2010
Warmup
Hip Mobility Work
Zercher Squat
135x5
(Speed Deadlift - 135x1)
205x3
(Speed Deadlift - (225x1)x3))
225x3
(Speed Deadlift - (275x1)x2))
275x3
295x1 (Form sucked and this was way harder than it should have been)
(Speed Deadlift - 225x1)
As you can see, I intertwined speed deadlifting with Zerchers again. BIG FUCKING MISTAKE. I was shooting for 315x3 on the Zercher and I probably could have grinded it out if I didn’t do the deadlifts. 295 felt like my max. Argh! Well, I suppose it’s a learning experience: never squat and dead at the same time. Also, the last speed single was light speed for some reason. Focusing on improving technique more; pulling out slack and sitting back (that rhymes, lol).
Dumbbell Row
100x8/8
115x8/8
125x8/8
90x12/12
My back felt tweaked, too; it rounded on one of the speed singles.
November 17, 2010
Warmup
Shoulder Dislocations - 2x12
Incline Bench Press
45x3
135x3
160x3
190x1
195x2 (Same deal as last time…)
Damn it. Why can’t I get my spotters to back off? I was angry, so I flipped out on pullups and dips and called it a day. I’m thinking about taking a deload next week.
November 19, 2010
Warmup
Hyperextension - (BWx12)x2
------superset------
Dumbbell Deadlift - (20’s x 10/10)x2
Deadlift
(135x1)x2
(225x1)x2
275x1
315x1
345x1
370 x miss
I missed 370? LOL YA RITE!
Screw this, I’m going back on 5/3/1. It’s not like I’m getting anywhere without it. I also have a mild lower back injury, so I probably shouldn’t be doing this anyway. I’m going to take next week off to let the back heal up and re-cooperate.
Yeah man, don’t be going max deadlifts too often. I’ve made this mistake with just about every lift for the past few months. If I weren’t eating everything in sight while doing so, I wouldn’t have made any progress lol. 5/3/1 is what you need, or just know how to control your ego like I’m learning to do 
You’re right. Wasn’t really a max (more like a 3RM), so that adds insult to injury!
I’m probably going to do 5/3/1 for a year or so this time.
November 21, 2010
Banged out some moar chinups today. 14, I believe. Getting closer to my goal of 15. Also did some sandbag clean and presses for GPP.
November 22, 2010
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
45x3
(135x3)x2
(155x3)x2
185x3
205x1 (PR)
215x1 (PR)
230x1 (PR)
Since I’m doing 5/3/1 for CGBP starting next week, I thought that I should actually get a feel for them and see what I can do, and holy shit!!! This surprised the hell of me, considering that this was not only the first time ever successfully benching 200+ lbs, but it was a close grip as well. All of the warmups felt great and I had to give 230 a try, and I nailed it, although it was definitely a max. I wonder what I can do after actually training it.
Chinup
BWx5
BW+30x3
BW+60x2 (PR, 3rd rep just shy of my chin)
BW+25x5
BWx11
Wanted three, but this was still good for me since I did chins yesterday.
I know that I said that I was taking this week off from lifting, blah, blah, but whatever; how can I anyway? Oh well, just wanted to test bench. Nothing but chins and sprinting for the rest of the week most likely.
November 24, 2010
I went to the gym again. What a surprise! I was just messing around today with some O-Lifting.
Warmup
Hip Mobility Work
First and foremost, I wanted to try and set a PR on chinups. I got 14 again and tied my old PR. I also tried some triples on the overhead squat and snatch with the bar to try and get a feel for them. Did some shoulder dislocations to loosen up the area.
Then I did cleans…
Clean
45x3 (hang)
115x3 (hang)
(135x3)x2 (full with some front squats)
I also did a curl and reverse grip strict press with 135 for a single. Lol.
Again, just keeping it a little interesting while I deload.
I just looked over my training log(s), and realized that I haven’t done any hill sprints since October 11! Time to start doing them again starting Monday when I’m back on 5/3/1.
Edit: I’m starting 5/3/1 tomorrow, which is Sunday. So, check in my 5/3/1 log for updates.
December 7, 2010 (Cycle 1, Week 2)
Warmup
Hip Mobility Work
Shoulder Dislocations - 2x12
Overhead Press
45x3
95x3
120x3
125x3
135x3
Just got my reps in; pre-fatigued from doing handstands at school. 
Zercher Squat
135x5
185x3
235x3
250x3
265x3
Again, got my reps it. Harder than usual, but I know what I’m capable of. I’m going to have to change the order of the exercises in order to be able to set PRs. If only I could get a barbell and weights for the house; then I could train 4x/week.
Chinup
BWx8 (w/ rope)
BWx9
BWx4 (Close grip)
Lol, got tired. The rope chins hit the back good. I’m probably going to play around with them.
Instead of sprinting (cold and snow and whatsuchnot), I played around with loading my sandbag onto the roof of my dad’s old truck.
Edit: Crap, wrong log.
zercherz? sounds painfull
[quote]hulk963 wrote:
zercherz? sounds painfull[/quote]
Doesn’t hurt, but it doesn’t feel like fairy kisses. Now my first time doing them, THAT’S a different story. You should have seen my forearms dude, they were ridiculously bruised!
August 28, 2012
Squat
45 x some
135x8
225x5
275x5
320x3
(355x3)x4
Well, these were some of the worst squats in a very long time. The 355 triples were actually grinders. Form was off as hell too. Back and hips are still beat up from pulls two days ago, and paltry nourishment as of late didn’t exactly help with that, so I’m not surprised. Nothing I can do about it; just have to recover.
Conventional Deadlift
(225x3)x2
(315x3)x2
365x3 (switched from DOH to straps)
(390x2)x6
- A bit of jumprope work
Standing Cable Abs - 3 sets
FO POTTAH!!!
LOL @ updating the wrong log
FUCK! DAMN IT!
dat progress dough
WHEAR??!?!?!
[quote]xjusticex2013x wrote:
WHEAR??!?!?![/quote]
be that way then
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
WHEAR??!?!?![/quote]
be that way then[/quote]