December 01, 2011 - Press & December 02, 2011 - Squat

Oof, after the high that was Tuesday's workout, things went downhill. Mountains of paper work at my job and no where near enough sleep. I have to remember that these changes to my workout (and work) are going to be harder on my body then my previous setup and I need to make food and rest a top priority (more so than before).

December 01, 2011 - Press

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
225x1
250x1
270x1
290x0
290x0

Close Grip Barbell Bench Presses w/Slingshot
265x5
295x5
325x5
355x5
385x5 PR+10lbs

Neutral Grip Incline Dumbbell Bench Presses
55'sx12
70'sx12
85'sx12
100'sx11

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x7

34 Minutes of Stretching

Comments: The one good thing with this workout was that I could wear my Oly shoes without pain. I felt good in warm-ups but it felt heavy as soon as I started putting on the weight. Never a good sign. I'd like to think that the time off due to last week and the lack of sleep contributed to that. Still hit over my bodyweight. Went to bold on the last single and paid for it. I gave it another go but it wasn't as close as the first attempt. Next time I guess. Lack of energy plagued this workout. Really had to fight to get the reps in on slingshot benching. Improved the reps on incline from last time, so close on the last rep. Same reps as last time on triceps but I think I was closer to getting eight reps on the last set than last time. Perhaps I will be more energetic next week for this workout.



December 02, 2011 - Squat

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/Chains
No Chains
65x10
Add Chains (+111lbs)
65x5
115x5
155x5
205x5
245x5
295x5
335x5
385x5

Hammer Strength Uni-Lateral Leg Presses
455x12
505x12
545x12
595x11 PR+30lbs

Modified Glute Ham Raises
bw+10x12
bw+30x12
bw+50x12
bw+70x10 PR+5lbs

Hammer Strength Iso-Lateral Kneeling Leg Curls
79x12/12
89x12/12
99x12/12
109x12/12 PR+2/2 reps

45 Minutes of Stretching

Comments: I have forgotten how rough chains can be on squats. With overhead and deadlift, they are deloaded at the start whereas with squats (and bench) it's right there from the get go. Hard fought stuff but I got what I wanted. Shins were super sore after these sets from walking out the chain weight (full weight at the top as they were slightly off the ground). My sore shins made it tough to get in the leg press haha. This different leg press just kills my legs. I haven't had my quads fail on me in a while (talking years) and it happened on the last rep of the last set. This is a good leg pres. Beat up my hamstrings and did a ton of stretching. Really looking forward to a day off to rest and sleep.