December 06, 2011 - December 10, 2012

I think the following conversation with my dad sums up the week-

"I think doing heavy deadlifts and heavy squats every week is too much for me."
"You think?"

Very busy this week, didn't have time to post updates. After my workout on Tuesday, I decided to go back to what I was doing as far as doing three exercises a day, deadlifts two weeks on and one week squats. Going to do the same with overhead doing overhead two weeks then bench for one. Also doing ME LB, ME UB and DE LB again. Some tweaks to that as well but I need to do some more work on it to get it solidified. On to this week.

December 06, 2011 – Deadlift

Dynamic Warm-ups

Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
245x5
295x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
Added Straps
655x1
690x0
690x0

Comments: So much suck. My eye wouldn't stop twitching and I never felt good. Best pull of the night was the 605lbs double overhand so I thought I was finally getting it back. Nope. Just called it here and contemplated my next move.

December 08, 2011 - ME UB

Dynamic Warm-ups

Swiss Bar Strict Presses w/ IW#2's
No Bands
45x10
75x5
105x3
Add Bands (+100lbs)
35x3
65x3
95x1
125x1
145x1
165x1
180x0
180x0
140x4

Swiss Bar Floor Presses
210x8
240x8
270x8
310x7 PR+5lbs & 2 reps

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x12 PR+5 reps

36 Minutes of Stretching

Comments: Went late to do this workout as I had done some thinking on what to do. Gym work is gym work, event work is event work. Never tried strict pressing bands (at least standing that is). The bands are very unforgiving. Very tough. I guess I was a bit too ambitious this workout. Made up for it on swiss bar floor presses. My triceps are getting stronger.



December 09, 2011 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/IW#3's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
125x2
165x2
195x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
605x10 PR+10lbs

Modified Glute Ham Raises
bw+10x12
bw+30x12
bw+50x12
bw+70x12 PR+2 reps

42 Minutes of Stretching

Comments: Finally broke down and decided to do front box squats as a lift. I still hate them with the intensity of a thousand suns. Changed thins up by going 10x2 instead of 8x3. Front squatting was awkward but I'm getting used to it. When it came time for leg pressing, my legs were quite sore. Walking took some concentration after a few sets. I really struggled with the last set. I thought I was tired and just drained but it turned out I was using 20lbs more than I had thought I was using. So win I guess. Finished up with glute hams and a lot of stretching.



December 10, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Really nice outside today for walking. Definitely helped get rid of some of the soreness in my lower body. Had to do band stuff later in the day as the basement was being painted, again. Tomorrow I'm doing events in VA.