March 31, 2014
Afternoon
Well I know I was going to be going with a higher volume cycle at the start of last week but after chatting with my Dr. this morning it's time to drop some weight. Everything is pretty much okay but I've got a higher fasted blood sugar level than what I should have but I process sugar influxes just fine according to my blood glucose test. Anywho, more tests.
While being in a caloric deficit my reps need to stay down and the intensity up to make good use of whatever glucose and calories I do have and not get into eating up my muscle.
1) SSB Squat - Figure I'll give my elbows a break for a bit and hit my legs and back a bit different for a cycle as well.
65 x 3 x 3r
155 x 3
245 x 3
335 x 3 x 3r
285 x 10
2) Glute Bridges
BW x 4 x 25r
Monday, March 31, 2014
Sunday, March 30, 2014
Upper Body
March 30, 2014
Afternoon
Trying out some different stuff. Kept to around 7-8 RPE.
1a) Seated BTN Press
45 x 10, 8
95 x 5
135 x 3 x 8r
1b) RR Partial Chins
275 x 2 x 4r
w/Avr Band x 4 x 5r
2) Rocking DB Hammer
40 x 4
65 x 4
70 x 2 x 4r - on the phone for a while. These were pretty easy.
3) DB Wrist Curl
65 x 20
80 x 3 x 20r
4) Cyplenkov Curl
25 x 3 x 20r - pause at max flex
5) Multibar Partial Hammer Curls w/Manus
30 x 8
80 x 5
100 x 2 x 5r
Afternoon
Trying out some different stuff. Kept to around 7-8 RPE.
1a) Seated BTN Press
45 x 10, 8
95 x 5
135 x 3 x 8r
1b) RR Partial Chins
275 x 2 x 4r
w/Avr Band x 4 x 5r
2) Rocking DB Hammer
40 x 4
65 x 4
70 x 2 x 4r - on the phone for a while. These were pretty easy.
3) DB Wrist Curl
65 x 20
80 x 3 x 20r
4) Cyplenkov Curl
25 x 3 x 20r - pause at max flex
5) Multibar Partial Hammer Curls w/Manus
30 x 8
80 x 5
100 x 2 x 5r
Friday, March 28, 2014
Crap Pulls
March 28, 2014
Well today I was supposed to double my working max. I was feeling pretty confident but I think I had too much grain in my diet and bad positioning. First rep I would've gotten red lighted as my hips never made it all the way through and the second was more of the same.
I'll evaluate as to wether to take next week off or run up with singles and go for a PR. I'm fast right up to getting my hips through. I need to keep freaking working to set my back more at the bottom so I don't have to worry about it as much at the lockout. Maybe I'll use my deadlift bar as well next time.
Armwrestling tonight as well so I'm not going to rep a bunch and gas myself for later.
Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 2
365 x 2
405 x 1
445 x 2 x 4r
500 x 2
560 x F, F - both at lockout
Well today I was supposed to double my working max. I was feeling pretty confident but I think I had too much grain in my diet and bad positioning. First rep I would've gotten red lighted as my hips never made it all the way through and the second was more of the same.
I'll evaluate as to wether to take next week off or run up with singles and go for a PR. I'm fast right up to getting my hips through. I need to keep freaking working to set my back more at the bottom so I don't have to worry about it as much at the lockout. Maybe I'll use my deadlift bar as well next time.
Armwrestling tonight as well so I'm not going to rep a bunch and gas myself for later.
Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 2
365 x 2
405 x 1
445 x 2 x 4r
500 x 2
560 x F, F - both at lockout
Monday, March 24, 2014
Week 1 - Juggernaut Squat
March 24, 2014
Noon
Decided to do a volume cycle for squat and am using the Juggernaut method as a basis. I'll repeat; reps over 5 blow! I could've done more on my final set but my GPP isn't there to bother.
Squat
45 x 3 x 3r
135 x 3
225 x 2
280 x 5 x 10r
Sucked enough that I'm not bothering with accessory work until the reps go down. Besides my back is still pooped from Friday.
Noon
Decided to do a volume cycle for squat and am using the Juggernaut method as a basis. I'll repeat; reps over 5 blow! I could've done more on my final set but my GPP isn't there to bother.
Squat
45 x 3 x 3r
135 x 3
225 x 2
280 x 5 x 10r
Sucked enough that I'm not bothering with accessory work until the reps go down. Besides my back is still pooped from Friday.
Sunday, March 23, 2014
Pull Stuff
March 23, 2014
Noon
Quick one today. I'll do some band pronations and stuff later.
1a) Dips - BW x 5, 10, 10
1b) Rock Ring Chin Iso's - BW x 3 x 1
2) DB Knuckle Up Curls - 40# x 8, 8, 8, 8, 16
3) Top Roll Cable - 25# x 2 x 10r
4) M Handle Wrist Curls - 25# x 50, 25, 25 - wicked pump
Noon
Quick one today. I'll do some band pronations and stuff later.
1a) Dips - BW x 5, 10, 10
1b) Rock Ring Chin Iso's - BW x 3 x 1
2) DB Knuckle Up Curls - 40# x 8, 8, 8, 8, 16
3) Top Roll Cable - 25# x 2 x 10r
4) M Handle Wrist Curls - 25# x 50, 25, 25 - wicked pump
Friday, March 21, 2014
More Deadlifting
March 21, 2014
Noon
Well I just finished week 10 of the Ortmeyer deadlift program and I'm still hitting my reps. I backed off the programs 4 x 4 to a 2 x 4 though just to leave a bit more in the tank for the doubles.
Deadlift
95 x 3 x 5r - Did some warm ups with Gail's loading
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 2 x 4r
490 x 2
550 x 2 - Boom!
435 x 8 - Tough
Noon
Well I just finished week 10 of the Ortmeyer deadlift program and I'm still hitting my reps. I backed off the programs 4 x 4 to a 2 x 4 though just to leave a bit more in the tank for the doubles.
Deadlift
95 x 3 x 5r - Did some warm ups with Gail's loading
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 2 x 4r
490 x 2
550 x 2 - Boom!
435 x 8 - Tough
Thursday, March 20, 2014
Arm Wrestling Training
March 20, 2014
Before Supper
Some weighted training at the table.
1) Cable Hook w/M Handle and FGX
25# x 25
50# x 3 x 15r
2) M Handle Wrist Curls
25# x 50, 25
3) Sledge Radial Deflections
6# x 2 x 10r
Needed contrast baths for my arms. Couldn't even close my left hand after.
Before Supper
Some weighted training at the table.
1) Cable Hook w/M Handle and FGX
25# x 25
50# x 3 x 15r
2) M Handle Wrist Curls
25# x 50, 25
3) Sledge Radial Deflections
6# x 2 x 10r
Needed contrast baths for my arms. Couldn't even close my left hand after.
Monday, March 17, 2014
Squatting
March 17, 2014
Before Supper
No carbs and a bit bagged so I made some use of the safety chains. Went in for a second rep at 485 and didn't have air in my gut, brain off, etc. Stopped there. My left arm is killing me from the bar and armwrestling in Saturday.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
485 x 1.5 :(
Before Supper
No carbs and a bit bagged so I made some use of the safety chains. Went in for a second rep at 485 and didn't have air in my gut, brain off, etc. Stopped there. My left arm is killing me from the bar and armwrestling in Saturday.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
485 x 1.5 :(
Thursday, March 13, 2014
Back Squatting Again
March 13, 2014
Noon
I wasn't going to do any squatting this week but I felt good so I figured what the hell. Back felt fine today but I didn't want to push very hard as I need to be able to stand and move for arm wrestling on Saturday. Had a bunch of blood drawn this morning and crapped my guts out throughout the workout. I was going to push my last set at 405 for 5+ but things got a little dicey in my guts and I didn't have time to shower.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 3, 3, 4
315 x 10
Noon
I wasn't going to do any squatting this week but I felt good so I figured what the hell. Back felt fine today but I didn't want to push very hard as I need to be able to stand and move for arm wrestling on Saturday. Had a bunch of blood drawn this morning and crapped my guts out throughout the workout. I was going to push my last set at 405 for 5+ but things got a little dicey in my guts and I didn't have time to shower.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 3, 3, 4
315 x 10
Wednesday, March 12, 2014
Noon Quickie
March 12, 2014
Noon
Dip
BW (274#) x 2 x 3r
+18# x 3
+36# x 5, 5, 6.5
Bumper Flips
10 x 8
25 x 5
35 x 3
Some table work.
Noon
Dip
BW (274#) x 2 x 3r
+18# x 3
+36# x 5, 5, 6.5
Bumper Flips
10 x 8
25 x 5
35 x 3
Some table work.
Monday, March 10, 2014
Deadlift to 535 x 2
March 10, 2014
Noon
Back is still a little gimpy so this PR felt doubly good. Moved this up to today and cut the squats this week so it'll be all recovery now until Saturday.
Deadlift
135 x 3 x 3r
225 x 3
315 x 2 x 1r
365 x 1
425 x 2 x 4r
480 x 2
535 x 2
425 x 8 - final ones were tough. Brain wasn't in it.
Noon
Back is still a little gimpy so this PR felt doubly good. Moved this up to today and cut the squats this week so it'll be all recovery now until Saturday.
Deadlift
135 x 3 x 3r
225 x 3
315 x 2 x 1r
365 x 1
425 x 2 x 4r
480 x 2
535 x 2
425 x 8 - final ones were tough. Brain wasn't in it.
Sunday, March 9, 2014
A bit of Upperbody
March 9, 2014
Afternoon
Saturday is the Alberta Armwrestling Provincials so I didn't go too hard. Tried the bumper flips today for the first time and I think I'll keep playing with them.
1a) Dip
BW (276#) x 2 x 3r
BW +18# x 3 x 8r
1b) Bumper Flips
10# x 8
25# x 5
35# x 3, 3, 3, 5, 2, 1
45# is damn wide for my hand but I'll get them :)
2) Landmine Curls w/Manus Grip
25# x 2 x 8r
35# x 5, 5/8
3) Buncha work at the table with the bands
Afternoon
Saturday is the Alberta Armwrestling Provincials so I didn't go too hard. Tried the bumper flips today for the first time and I think I'll keep playing with them.
1a) Dip
BW (276#) x 2 x 3r
BW +18# x 3 x 8r
1b) Bumper Flips
10# x 8
25# x 5
35# x 3, 3, 3, 5, 2, 1
45# is damn wide for my hand but I'll get them :)
2) Landmine Curls w/Manus Grip
25# x 2 x 8r
35# x 5, 5/8
3) Buncha work at the table with the bands
Wednesday, March 5, 2014
Noon Quickie
March 5, 2014
Noon
1a) Dip
BW(270#) x 5, 11, 13, 11, 9
1b) Landmine Row
75 x 15
77.5 x 15
80 x 2 x 10r
2) M. Handle w/FGX
50# x 3 x AMRAP
Some have wondered what this row is I'm doing so here's a vid. This really hits my lats good.
Monday, March 3, 2014
Rehab Squatting
March 3, 2014
Before Supper
Staying safe and just doing a more rehab focused squat session. The back isn't really hurting but I can still feel the effects of last Mondays mishap.
Squat to Bench - Approx 3" high
45 x 3 x 3r
135 x 3
225 x 2
315 x 2
365 x 8 x 3r - sets done every minute
Before Supper
Staying safe and just doing a more rehab focused squat session. The back isn't really hurting but I can still feel the effects of last Mondays mishap.
Squat to Bench - Approx 3" high
45 x 3 x 3r
135 x 3
225 x 2
315 x 2
365 x 8 x 3r - sets done every minute
Sunday, March 2, 2014
Dips and Rows and Such
March 2, 2014
Noonish
Today felt good other than overheating from this head cold. Dips are feeling a lot more stable and my wrist is getting better. I was going to do some dumbbell incline presses as well but my side is still too buggered up to allow me to flip the DB's into a clean on the bench.
Another note I'd like to make is that nothing has ever hit my lats as hard or as directly as these meadows rows. They get super pumped.
The DB benching were done with 3-4 second negatives to at least give a bit of work. The hammer curls were very strict and with no English so I'm pretty happy with them. Doing standing ones I'm probably able to do low reps with 80# or so easily.
1a) Dip
BW (275#) x 3
+18# x 3
+36# x 3 x 5r
1b) Meadows Row
+25# x 5
+50# x 8
+75# x 3 x 15r - I did some more looking up last night and I guess Meadows Rows are only with the fulcrum to the side where I do them with it behind me.
2a) Seated Hammer Curl
65# x 3 x 5r
2b) DB Bench Press 3-4 second negs
65# x 3 x 10r
3) M Handle w/FGX
50# x 3 x AMRAP Iso's - Supinations
Noonish
Today felt good other than overheating from this head cold. Dips are feeling a lot more stable and my wrist is getting better. I was going to do some dumbbell incline presses as well but my side is still too buggered up to allow me to flip the DB's into a clean on the bench.
Another note I'd like to make is that nothing has ever hit my lats as hard or as directly as these meadows rows. They get super pumped.
The DB benching were done with 3-4 second negatives to at least give a bit of work. The hammer curls were very strict and with no English so I'm pretty happy with them. Doing standing ones I'm probably able to do low reps with 80# or so easily.
1a) Dip
BW (275#) x 3
+18# x 3
+36# x 3 x 5r
1b) Meadows Row
+25# x 5
+50# x 8
+75# x 3 x 15r - I did some more looking up last night and I guess Meadows Rows are only with the fulcrum to the side where I do them with it behind me.
2a) Seated Hammer Curl
65# x 3 x 5r
2b) DB Bench Press 3-4 second negs
65# x 3 x 10r
3) M Handle w/FGX
50# x 3 x AMRAP Iso's - Supinations
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