July 30, 2012
Afternoon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 1, 1, 1, 1
1b) FBBC 2" Crusher
High Row
55 x 10
80 x 5
105 x 3
Deads
130 x 1
140 x 1
152.5 x 1, 1, 1, 1
120 x 25/20
2a) Back Pause Squats
290 x 5 x 4r
2b) Chins
BW x 4 x 2r - Frustrating banging my arms on the plates
2c) Climber Curls - Extensors
10# x 3 x 20r
3) SSB GM's - Squat Stance
245 x 8, 8, 10
4) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Minutes - 20
Monday, July 30, 2012
Saturday, July 28, 2012
Saturday's Pressing and Pinching
July 28, 2012
After Lunch
1a) Bench Press - All paused from 185# on
45 x a bunch
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
260 x 5 x 3r
1b) Static Pinching
Climber Style 2HP
75 x 10
100 x 5
125 x 3
150 x 1
175 x 1
185 x 1, 1
195 x a hop
2x4 1HP
63 x 5 x 8r
2a) BB Rows - Very Controlled
225 x 12, 12, 10 - Great lat pump
2b) Lying External Shoulder Rotations
5# x 35, 30
2c) Homemade TTK - Very slow and controlled reps
10# x 10, 4
5# x 25 - I'll use 7.5# next time. I want to stay at around the 25 rep area for these.
After Lunch
1a) Bench Press - All paused from 185# on
45 x a bunch
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
260 x 5 x 3r
1b) Static Pinching
Climber Style 2HP
75 x 10
100 x 5
125 x 3
150 x 1
175 x 1
185 x 1, 1
195 x a hop
2x4 1HP
63 x 5 x 8r
2a) BB Rows - Very Controlled
225 x 12, 12, 10 - Great lat pump
2b) Lying External Shoulder Rotations
5# x 35, 30
2c) Homemade TTK - Very slow and controlled reps
10# x 10, 4
5# x 25 - I'll use 7.5# next time. I want to stay at around the 25 rep area for these.
Friday, July 27, 2012
Friday Pulls
July 27, 2012
After Lunch
Well the deficit pulls are starting to come, slowly but surely. I worked up to a couple of singles at 465 and called it while the form was still half decent. Today I did the rack pulls mid shin (well a tad above at 14.25") with the pins set at the bottom hole and me standing on plates and a heavy rubber mat. These suckers were dead! Pulls were definitely harder than what they would've been off of the ground. I tried to keep my shins fairly perpendicular to the floor to minimize the quads and get more out of my hip hinging. I didn't bother putting on the belt on these and continuing as I felt like I got enough work in.
1) Deficit Pulls - 2"
135 x 2
225 x 2
315 x 1
405 x 1
425 x 1, 1
445 x 1
465 x 1, 1
2) Rack Pulls - 14.25" to bar centre
405 x 3
455 x 3
495 x 3
3) SL Deadlift
225 x 18, 15, 2
4) Single Leg Glute Bridge
BW x 10, 10, 10
After Lunch
Well the deficit pulls are starting to come, slowly but surely. I worked up to a couple of singles at 465 and called it while the form was still half decent. Today I did the rack pulls mid shin (well a tad above at 14.25") with the pins set at the bottom hole and me standing on plates and a heavy rubber mat. These suckers were dead! Pulls were definitely harder than what they would've been off of the ground. I tried to keep my shins fairly perpendicular to the floor to minimize the quads and get more out of my hip hinging. I didn't bother putting on the belt on these and continuing as I felt like I got enough work in.
1) Deficit Pulls - 2"
135 x 2
225 x 2
315 x 1
405 x 1
425 x 1, 1
445 x 1
465 x 1, 1
2) Rack Pulls - 14.25" to bar centre
405 x 3
455 x 3
495 x 3
3) SL Deadlift
225 x 18, 15, 2
4) Single Leg Glute Bridge
BW x 10, 10, 10
EDT Gripping
July 26, 2011
Morning
EDT TNS Gripper / Pony Clamp Pinches - 15 min
79# IM 1 / Banded Pony x 95
I've got to get my ass in gear more during the first ten or so sets to smoke these numbers next time.
Morning
EDT TNS Gripper / Pony Clamp Pinches - 15 min
79# IM 1 / Banded Pony x 95
I've got to get my ass in gear more during the first ten or so sets to smoke these numbers next time.
EDT Gripping
July 26, 2011
Morning
EDT TNS Gripper / Pony Clamp Pinches - 15 min
79# IM 1 / Banded Pony x 95
I've got to get my ass in gear more during the first ten or so sets to smoke these numbers next time.
Morning
EDT TNS Gripper / Pony Clamp Pinches - 15 min
79# IM 1 / Banded Pony x 95
I've got to get my ass in gear more during the first ten or so sets to smoke these numbers next time.
Wednesday, July 25, 2012
Wednesday Overhead Work
July 25, 2012
After Lunch
Well I found the right weight for the EDT pressing, well maybe a tad to much. My last rep was a fail that I had to dump on the ground. I'm guessing that since I only used 25's as the largest weight on the bar that it gave me a lot more room to maneuver to do my chins better as they were relatively unobstructed. It was the pressing this time that governed the pace.
This was also the first time that I got to do this workout all in one shot and it took approximately an hour. Holy crap my delts were pumped! On the pressouts I went for minimal rest between sets and kinda shot my wad on the first set so the subsequent ones didn't quite match up rep wise. She's all good work though.
1) EDT Chins / Seated BB Shoulder Press - 20min
(~249/150) x 42
2) Seated One Arm KB Press
36k x 7, 6, 4
3) Poundstone Empty BB Curls
45 x 50, 20, 20, 10
4) Seated BB Pressouts
95 x 29, 15, 15, 15
After Lunch
Well I found the right weight for the EDT pressing, well maybe a tad to much. My last rep was a fail that I had to dump on the ground. I'm guessing that since I only used 25's as the largest weight on the bar that it gave me a lot more room to maneuver to do my chins better as they were relatively unobstructed. It was the pressing this time that governed the pace.
This was also the first time that I got to do this workout all in one shot and it took approximately an hour. Holy crap my delts were pumped! On the pressouts I went for minimal rest between sets and kinda shot my wad on the first set so the subsequent ones didn't quite match up rep wise. She's all good work though.
1) EDT Chins / Seated BB Shoulder Press - 20min
(~249/150) x 42
2) Seated One Arm KB Press
36k x 7, 6, 4
3) Poundstone Empty BB Curls
45 x 50, 20, 20, 10
4) Seated BB Pressouts
95 x 29, 15, 15, 15
Monday, July 23, 2012
Squat and Thick Bar Day
July 23, 2012
Just after lunch
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
410 x 1, 1, 1, 1
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
Dead
130 x 1
140 x 1
155 x 1, 1, 1 - A little to much to dominate with my left
152.5 x 1
120 x 25/25 - Great rep PR's! TnG with 2 resets on the right and about 4 on the left.
2a) Back Squat - Paused
280 x 5, 5, 5, 5
2b) Chins
BW (~254#) x 3, 3, 3, 2
2c) 45# Hub Rows x a bunch
3) SSB GM's
245 x 7, 8, 8 - The last 2 sets I opened my stance from my pull stance to how I squat.
Reversed a 6" x 1/4" gr8 in IM pads to 38' x 4h
4) Simply Horrible - 5 minutes (pushup/situp/lunges) x 17
Just after lunch
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
410 x 1, 1, 1, 1
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
Dead
130 x 1
140 x 1
155 x 1, 1, 1 - A little to much to dominate with my left
152.5 x 1
120 x 25/25 - Great rep PR's! TnG with 2 resets on the right and about 4 on the left.
2a) Back Squat - Paused
280 x 5, 5, 5, 5
2b) Chins
BW (~254#) x 3, 3, 3, 2
2c) 45# Hub Rows x a bunch
3) SSB GM's
245 x 7, 8, 8 - The last 2 sets I opened my stance from my pull stance to how I squat.
Reversed a 6" x 1/4" gr8 in IM pads to 38' x 4h
4) Simply Horrible - 5 minutes (pushup/situp/lunges) x 17
Sunday, July 22, 2012
Saturday, July 21, 2012
Saturday Pressing and Pinching
July 21, 2012
Noonish
Worked on having some good and tight paused benches today.
1a) Bench Press
45 x a bunch
135 x 5
185 x 3
225 x 3
Started pause benches
275 x 1
295 x 1, 1
Paused reps
255 x 5 x 3r
1b) Grip Work
Euro 2HP 48mm
55 x a bunch
105 x 5
145 x 3
175 x 2
185 x 1
190 x 2"
185 x 4" - Just too humid
50# L Blob x 2 assisted lifts - humid
One Hand Pinch - 2 x 4 pinch bar
63# x 8/7, 8/7, 8/8
2a) BB Row
225 x 12, 10, 10
2b) Plate Ext Shoulder Rotations
5# x 35, 25
Noonish
Worked on having some good and tight paused benches today.
1a) Bench Press
45 x a bunch
135 x 5
185 x 3
225 x 3
Started pause benches
275 x 1
295 x 1, 1
Paused reps
255 x 5 x 3r
1b) Grip Work
Euro 2HP 48mm
55 x a bunch
105 x 5
145 x 3
175 x 2
185 x 1
190 x 2"
185 x 4" - Just too humid
50# L Blob x 2 assisted lifts - humid
One Hand Pinch - 2 x 4 pinch bar
63# x 8/7, 8/7, 8/8
2a) BB Row
225 x 12, 10, 10
2b) Plate Ext Shoulder Rotations
5# x 35, 25
Friday, July 20, 2012
Friday Pulls
July 20, 2011
Well I felt like I was getting better with the deficit pulls today. Checking back on the video I was getting my shoulders over the bar and higher than my hips. Man is it ever a tight position to get in lol. I cut the workout short and didn't get my glute bridges in as I was late for prior commitments.
Noon
1) Deficit Pulls - CV
135 x 2
225 x 2
315 x 1
405 x 1, 1, 1, 1
455 x 1 - I'll start moving up in weight next week.
Before Supper
1) Rack Pulls - Just above the kneecap
405 x 3
495 x 3
545 x 3
585 x 3
635 x 3
Add Belt
655 x 3
675 x 3
695 x 2.5
2) Stiff Legged Deads - Stood on Plates for a Good Stretch
225 x 18, 17
Well I felt like I was getting better with the deficit pulls today. Checking back on the video I was getting my shoulders over the bar and higher than my hips. Man is it ever a tight position to get in lol. I cut the workout short and didn't get my glute bridges in as I was late for prior commitments.
Noon
1) Deficit Pulls - CV
135 x 2
225 x 2
315 x 1
405 x 1, 1, 1, 1
455 x 1 - I'll start moving up in weight next week.
Before Supper
1) Rack Pulls - Just above the kneecap
405 x 3
495 x 3
545 x 3
585 x 3
635 x 3
Add Belt
655 x 3
675 x 3
695 x 2.5
2) Stiff Legged Deads - Stood on Plates for a Good Stretch
225 x 18, 17
Wednesday, July 18, 2012
Overhead Pressing Day
July 18, 2012
Noon
1) EDT Chins (250#) and Seated BB Shoulder Press (145#) - 20 Minutes
41 reps of each. I'll add another 5# to the press. I need a proper chin set-up. My arm's getting beat up hitting crap on the sides.
Before Supper
1) Seated One Arm KB Press
24k x 3
32k x 3
36k x 5, 5 - Tried a couple with 90# after the first set but it was a bit to much.
2) Poundstone Curls - 100 reps with an empty bar (45#)
3) Seated Overhead BB Pressouts - Top of head
95 x 25, 20, 15, 16 - Really reinforces getting the elbows out in front to get the most efficient drive.
Overall a very fast workout. The noon session takes about 25 minutes with warmups and the second one takes less than 30 minutes.
Noon
1) EDT Chins (250#) and Seated BB Shoulder Press (145#) - 20 Minutes
41 reps of each. I'll add another 5# to the press. I need a proper chin set-up. My arm's getting beat up hitting crap on the sides.
Before Supper
1) Seated One Arm KB Press
24k x 3
32k x 3
36k x 5, 5 - Tried a couple with 90# after the first set but it was a bit to much.
2) Poundstone Curls - 100 reps with an empty bar (45#)
3) Seated Overhead BB Pressouts - Top of head
95 x 25, 20, 15, 16 - Really reinforces getting the elbows out in front to get the most efficient drive.
Overall a very fast workout. The noon session takes about 25 minutes with warmups and the second one takes less than 30 minutes.
Tuesday, July 17, 2012
EDT TNS Gripping
July 17, 2012
Noonish
79# IM 1 & Heavily Banded Pony x 94ea
Monday, July 16, 2012
A Nice Squatting Day
July 16, 2012
Today's workout felt great for a change. I think largely because it wasn't sweltering hot but it's still very humid. The hide on my back's finally toughening up again and I didn't destroy it with the new bar tonight which is also very nice. Tough concentrating on the squat when my back was a bloody mess.
Squats felt good and strong. I've got a lot more power if I go down past parallel as well. I think I get a lot more glute/hamstring activation down there. The pause squats also felt really good. Last week they were damn near killing me and tonight they were feeling great.
Gail joined me tonight for the Simply Horrible complex. She's pretty sore from it but I might see if she'd like to do it 2-3 times a week for this first bit to build up some general strength. I think she'll really like it :D
Noon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Belt
365 x 1
405 x 1, 1, 1 - Felt nice and easy. I'm running out of time by here but I think the gains will come good without killing myself right now on these. My enthusiasm was definitely up to go get some more squatting before supper by how these felt.
1b) 2" Crusher
High Row - 55 x 5, 80 x 5, 105 x 3, 130 x 3
Deads - 140 x 1, 150 x 1, 1, 1 - Easily add weight next week
Deads - 120 x 20 - All TnG
Before Supper
1a) Back Squat - 3 Second Pause
135 x 3, 3
225 x 1
275 x 4 x 5r
1b) Chins
BW x 7 x 3r
2) SSB GM's
245 x 3 x 6r - I think my neck is going to grow a bunch holding that stinking bar back lol!
3) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Min.
BW x 18
Today's workout felt great for a change. I think largely because it wasn't sweltering hot but it's still very humid. The hide on my back's finally toughening up again and I didn't destroy it with the new bar tonight which is also very nice. Tough concentrating on the squat when my back was a bloody mess.
Squats felt good and strong. I've got a lot more power if I go down past parallel as well. I think I get a lot more glute/hamstring activation down there. The pause squats also felt really good. Last week they were damn near killing me and tonight they were feeling great.
Gail joined me tonight for the Simply Horrible complex. She's pretty sore from it but I might see if she'd like to do it 2-3 times a week for this first bit to build up some general strength. I think she'll really like it :D
Noon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Belt
365 x 1
405 x 1, 1, 1 - Felt nice and easy. I'm running out of time by here but I think the gains will come good without killing myself right now on these. My enthusiasm was definitely up to go get some more squatting before supper by how these felt.
1b) 2" Crusher
High Row - 55 x 5, 80 x 5, 105 x 3, 130 x 3
Deads - 140 x 1, 150 x 1, 1, 1 - Easily add weight next week
Deads - 120 x 20 - All TnG
Before Supper
1a) Back Squat - 3 Second Pause
135 x 3, 3
225 x 1
275 x 4 x 5r
1b) Chins
BW x 7 x 3r
2) SSB GM's
245 x 3 x 6r - I think my neck is going to grow a bunch holding that stinking bar back lol!
3) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Min.
BW x 18
Saturday, July 14, 2012
Weekend Pressing and Pinching
July 14, 2012
Noonish
1a) Bench Press
45 x 10, 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
250 x 5 x 3r
1b) Euro Pinch - 48mm
55 x 10, 10
105 x 3
145 x 3
175 x 2, 3, 2
185 x 1
195 x 1
50# Legacy Blob Pulls x a few - Left needed assistance.
2)BB Bent Rows - Worked on keeping the hips rotated
225 x 10, 10, 10
3) Laying External Shoulder Rotations
5# Plate x 25, 25
4) Red Rafter Pinch Curls
20# x 5, 5, 5
5) Reverse Bend - IM Pads
6" x 1/4" Gr8, 4H 33'
Noonish
1a) Bench Press
45 x 10, 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
250 x 5 x 3r
1b) Euro Pinch - 48mm
55 x 10, 10
105 x 3
145 x 3
175 x 2, 3, 2
185 x 1
195 x 1
50# Legacy Blob Pulls x a few - Left needed assistance.
2)BB Bent Rows - Worked on keeping the hips rotated
225 x 10, 10, 10
3) Laying External Shoulder Rotations
5# Plate x 25, 25
4) Red Rafter Pinch Curls
20# x 5, 5, 5
5) Reverse Bend - IM Pads
6" x 1/4" Gr8, 4H 33'
Friday, July 13, 2012
I Need to Learn Deficit Pulls
July 13, 2012
Before Supper
Well this cycle is calling for some deficit pulls. Man am I ever crap at them! Lots to learn. It's really hard for me to get my shoulders over or behind the bar and to keep my back tight. Lots of work. I was table topping the lifts lots which caused me to fail a bunch at a relatively light weight. I dropped back to 405# to work on my form more.
1) 2" Deficit Pulls - CV
135 x 3, 3
225 x 2
315 x 1
405 x 1
465 x 1, f, 1, f, f, f - Very frustrating. Once I get this crap fixed it'll help my pull a lot.
405 x 1, 1, 1, 1
2) Rack Pulls - Below the knee
405 x 3
495 x 3
545 x 3
565 x 2.5 - Didn't ramp properly for the 3rd rep and I thought I pooped myself with the second.
3) Stiff Legged Deadlifts
225 x 15, 15, 5
4) One Legged Glute Bridges
BW x 15, 15
Before Supper
Well this cycle is calling for some deficit pulls. Man am I ever crap at them! Lots to learn. It's really hard for me to get my shoulders over or behind the bar and to keep my back tight. Lots of work. I was table topping the lifts lots which caused me to fail a bunch at a relatively light weight. I dropped back to 405# to work on my form more.
1) 2" Deficit Pulls - CV
135 x 3, 3
225 x 2
315 x 1
405 x 1
465 x 1, f, 1, f, f, f - Very frustrating. Once I get this crap fixed it'll help my pull a lot.
405 x 1, 1, 1, 1
2) Rack Pulls - Below the knee
405 x 3
495 x 3
545 x 3
565 x 2.5 - Didn't ramp properly for the 3rd rep and I thought I pooped myself with the second.
3) Stiff Legged Deadlifts
225 x 15, 15, 5
4) One Legged Glute Bridges
BW x 15, 15
Wednesday, July 11, 2012
Wednesday Pressing
July 11, 2012
Well here's day 1 of my overhead pressing for the month.
Noon
1) BW Chins / EDT Seated BB Shoulder Press - 20 Minutes
249#/135# x 37ea - I'll add 5-10# to my press next week. 135# isn't enough effort to match my fat ass chins. Now I know :D
Before Supper
1) Seated 1 Arm KB Press - Bells cleaned while seated
40# x 5/5
24k x 5/5
32k x 5/5
36k x 5/5
2) Curl Empty BB
45 x 40, 25, 25, 20 - Will really force my supination to open up. I'll have to look back in my log to see what I was doing with this in the winter out of interest.
3) Seated BB Shoulder Pressouts - Top of the Head
95 x 25, 20, 15, 15
Overall a very fast workout.
Well here's day 1 of my overhead pressing for the month.
Noon
1) BW Chins / EDT Seated BB Shoulder Press - 20 Minutes
249#/135# x 37ea - I'll add 5-10# to my press next week. 135# isn't enough effort to match my fat ass chins. Now I know :D
Before Supper
1) Seated 1 Arm KB Press - Bells cleaned while seated
40# x 5/5
24k x 5/5
32k x 5/5
36k x 5/5
2) Curl Empty BB
45 x 40, 25, 25, 20 - Will really force my supination to open up. I'll have to look back in my log to see what I was doing with this in the winter out of interest.
3) Seated BB Shoulder Pressouts - Top of the Head
95 x 25, 20, 15, 15
Overall a very fast workout.
Tuesday, July 10, 2012
Quick Update - DOMS
Holy smokes! My legs and back are cooked from yesterday and my 15 minute bout of gripper/pinch work has made my flexors achy.
Recovery sausage is on the grill!!
Jason
Recovery sausage is on the grill!!
Jason
EDT Gripping
July 10, 2012
Morning
Giving something a little different a go. Since I'm focusing on Thick bar and pinch lately and haven't had a lot of gumption on the grippers I figured I'd give some EDT style training a go with them. A couple of things I noticed right away; my right hand is substantially stronger, especially for the TNS work and I need some more bands on the pony clamp. The last couple of reps on the last couple of sets with the left were grinders but my right was still very snappy. I'm going to keep my progress based on the weaker hand to try and even things up. I'm also matching reps per set with the pony clamp.
TNS Gripper and Pony Clamp Pinches - 15 minutes
IM 1 & Heavily Banded Pony x 80ea
Morning
Giving something a little different a go. Since I'm focusing on Thick bar and pinch lately and haven't had a lot of gumption on the grippers I figured I'd give some EDT style training a go with them. A couple of things I noticed right away; my right hand is substantially stronger, especially for the TNS work and I need some more bands on the pony clamp. The last couple of reps on the last couple of sets with the left were grinders but my right was still very snappy. I'm going to keep my progress based on the weaker hand to try and even things up. I'm also matching reps per set with the pony clamp.
TNS Gripper and Pony Clamp Pinches - 15 minutes
IM 1 & Heavily Banded Pony x 80ea
Monday, July 9, 2012
Month 2, Day 1 - Squatting
July 9, 2012
Well today's the kick off for month 2 under coach Phil. I wish the weather was a little more cooperative, it's stinking 40'C/104'F according to the humidex and going up. Big time suckage seeings as I'm a guy that finds 22'C getting a little hot lol.
Noon
1a) Squat
45 x 5, 5
135 x 5
225 x 3
315 x 1
Belt
365 x 1
400 x 1, 1, 1 - Got started late. I was also pouring sweat just with the 45. Suckage!
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
130 x 3
Deadlift
140 x 1
150 x 1, 1, 1
120 x 15/15
Before Supper
1a) Pause Squat - 3 Seconds on the bottom
135 x 1, 1
225 x 1
275 x 3, 3, 3, 3, 2 - I was going for 20. I think it might be best to stick at this weight until I get my reps. Double check with Phil. My hips are coming up to fast as well.
1b) Chins
BW x 3, 3, 4, 3, 3, 2 - Hard to find room on my rack for these. I may need to think up a solution.
2) SSB GM's
245 x 6, 5, 5
3) Phil's Simply Horrible Little Complex - Pushup/Situp/Lunge - 5 Minutes
BW x 13 - Took it easy and steady. I'll look at pushing it in the weeks to come. The toughest part of this for me being a fat bastard is actually the transitions and not so much the actual exercises.
Another thing I've been playing with is Carb Backloading and it seems to have kicked my fat loss in gear again. I'm eating a ton, plus lots of cookies, pizza and crap on my loads and I've been dropping a pound or two a week again. I think it must have something to do with my hormone regulation and such.
Well today's the kick off for month 2 under coach Phil. I wish the weather was a little more cooperative, it's stinking 40'C/104'F according to the humidex and going up. Big time suckage seeings as I'm a guy that finds 22'C getting a little hot lol.
Noon
1a) Squat
45 x 5, 5
135 x 5
225 x 3
315 x 1
Belt
365 x 1
400 x 1, 1, 1 - Got started late. I was also pouring sweat just with the 45. Suckage!
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
130 x 3
Deadlift
140 x 1
150 x 1, 1, 1
120 x 15/15
Before Supper
1a) Pause Squat - 3 Seconds on the bottom
135 x 1, 1
225 x 1
275 x 3, 3, 3, 3, 2 - I was going for 20. I think it might be best to stick at this weight until I get my reps. Double check with Phil. My hips are coming up to fast as well.
1b) Chins
BW x 3, 3, 4, 3, 3, 2 - Hard to find room on my rack for these. I may need to think up a solution.
2) SSB GM's
245 x 6, 5, 5
3) Phil's Simply Horrible Little Complex - Pushup/Situp/Lunge - 5 Minutes
BW x 13 - Took it easy and steady. I'll look at pushing it in the weeks to come. The toughest part of this for me being a fat bastard is actually the transitions and not so much the actual exercises.
Another thing I've been playing with is Carb Backloading and it seems to have kicked my fat loss in gear again. I'm eating a ton, plus lots of cookies, pizza and crap on my loads and I've been dropping a pound or two a week again. I think it must have something to do with my hormone regulation and such.
Saturday, July 7, 2012
-10 Press Day
July 7, 2012
Early Afternoon
Well today would be what Paul Carter would call one of those minus 10 days. Shoulders were feeling Wednesdays workout a bit yet and my back and rest if my body is a bit fatigued from yesterday's pulls. Failing on what should be an easy single at 315 was a good indicator of my overall strength for the day.
I ended up just hitting the required reps according to Prelipin for my 2HP and canned the kb rows after 2 sets as my back's very fatigued still from yesterday and Wednesday.
1a) Bench Press
45 x 10, 10
135 x 5
185 x 3
245 x 3
275 x 1
295 x 1
315 x F
Medium Grip
250 x 6, 6, 6, 6, 6, 5
1b) Euro 2HP - 48mm
55 x 10, 10
105 x 5
145 x 3
180 x 1, 2, 2, 3
Bunch of Blobbing with my 50# legacy. Tougher than it should've been.
2) KB Rows
56k x 8, 8
Early Afternoon
Well today would be what Paul Carter would call one of those minus 10 days. Shoulders were feeling Wednesdays workout a bit yet and my back and rest if my body is a bit fatigued from yesterday's pulls. Failing on what should be an easy single at 315 was a good indicator of my overall strength for the day.
I ended up just hitting the required reps according to Prelipin for my 2HP and canned the kb rows after 2 sets as my back's very fatigued still from yesterday and Wednesday.
1a) Bench Press
45 x 10, 10
135 x 5
185 x 3
245 x 3
275 x 1
295 x 1
315 x F
Medium Grip
250 x 6, 6, 6, 6, 6, 5
1b) Euro 2HP - 48mm
55 x 10, 10
105 x 5
145 x 3
180 x 1, 2, 2, 3
Bunch of Blobbing with my 50# legacy. Tougher than it should've been.
2) KB Rows
56k x 8, 8
Friday, July 6, 2012
Early Pulling - Nothing But!
July 6, 2012
6am
Deadlifts CV
135 x 5
225 x 3
315 x 2
405 x 1
480 x 20 x 1
6am
Deadlifts CV
135 x 5
225 x 3
315 x 2
405 x 1
480 x 20 x 1
Wednesday, July 4, 2012
More 6am Shoulders
July 4, 2012
6am
1a) Strict Standing BB Shoulder Press
45 x 10
95 x 5
135 x 3
165 x 17 x 3 - Running out of time
1b) Chins
BW (247#) x 16 x 3 & 2
2) Seated 1 Arm DB Press
70# x 10, 10, 7, 6, 2
3) Pulldowns
100# x 30, 20, 25, 25
4a) Band Pushdowns
MM x 15, 12, 10
4b) Band Hammer Curls
MM x 15, 15, 15
6am
1a) Strict Standing BB Shoulder Press
45 x 10
95 x 5
135 x 3
165 x 17 x 3 - Running out of time
1b) Chins
BW (247#) x 16 x 3 & 2
2) Seated 1 Arm DB Press
70# x 10, 10, 7, 6, 2
3) Pulldowns
100# x 30, 20, 25, 25
4a) Band Pushdowns
MM x 15, 12, 10
4b) Band Hammer Curls
MM x 15, 15, 15
Sunday, July 1, 2012
Some Sunday Squatting
July 1, 2012
Noonish
1) BB Back Squat
45 x 5, 5, 5
135 x 3
225 x 3
315 x 1
Add Belt
365 x 1
395 x 7 x 1 - Back was starting to get chewed up again. Hopefully the scab's all healed up by next week. I really concentrated on initiated the drop with getting my ass out and back and it was making a big difference. I was just basically doing what felt natural for the last while. I could've easily got over 10 reps I think but no point in turning my back to hamburger just to aggravate me for the weeks to come.
2a) SSB Squat
280 x 5 x 5 - Stopped at 5 sets. My IT band on my right leg was giving me a lot of grief. I'll see if I can roll it out after.
2b) Axle Rows
203 x 7 x 5 - Did the last two sets supersetted with the GM's.
3) SSB GM's
225 x 5 x 7
4) KB Side Bends
56k x 18, 15, 15
Noonish
1) BB Back Squat
45 x 5, 5, 5
135 x 3
225 x 3
315 x 1
Add Belt
365 x 1
395 x 7 x 1 - Back was starting to get chewed up again. Hopefully the scab's all healed up by next week. I really concentrated on initiated the drop with getting my ass out and back and it was making a big difference. I was just basically doing what felt natural for the last while. I could've easily got over 10 reps I think but no point in turning my back to hamburger just to aggravate me for the weeks to come.
2a) SSB Squat
280 x 5 x 5 - Stopped at 5 sets. My IT band on my right leg was giving me a lot of grief. I'll see if I can roll it out after.
2b) Axle Rows
203 x 7 x 5 - Did the last two sets supersetted with the GM's.
3) SSB GM's
225 x 5 x 7
4) KB Side Bends
56k x 18, 15, 15
Subscribe to:
Posts (Atom)