December 30, 2014 – Week 7, Day 1
Dynamic Warm-ups
12” Log Jerks
100x5
120x3
140x3
160x3
180x1
200x1
220x1
235x1
250x1
265x5
12” Log Z Presses
100x1
125x1
150x1
170x2
195x2
215x1 PR+5lbs
Parallel Bar Dips
bwx3
bw+25x8
bw+25x8
bw+25x8
Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12
Myostatic French Presses
90x10
90x8
90x5
Band Scapular Retractions
SB+MMBx12
SB+MMBx12
SB+MMBx12
31 Minutes of Stretching
Comments:
Started off with log work. Like deadlifting on Saturday, I tried to
make my warm-up to a top set like my old ME/DE training. Log still
doesn’t feel right once I get up in weight. 265lbs didn’t feel as bad as
it did two weeks ago but my leg drive was more push press. The log was
going out in front of me but I was able to limbo under and press with my
triceps. I leaned back to far going for a fourth rep and missed it. I
took about 15 seconds to catch my breath and put up another rep. I
repeated that once more to get five. This is still 10lbs under my best
set of five but I guess this is progress here from where I was. I wonder
if it might be best to go with this style of pressing for log. Moved on
to z presses with the log. I haven’t been able to match the intensity
from two weeks ago but I’m still adding weight. Made a concentrated
effort to get my upper body tight for dips and this seemed to make the
issues go away. Perhaps I just needed some weight to take them
seriously. My left triceps felt more fatigued and sore than my right
after this part of the workout. Increased band tension on pull a-parts
so that they were challenging again. More reps on French presses with
the same weight went well too. Increased band tension for retractions
and despite this, they felt easier than the week before. Fair amount of
stretching to finish up the day.
December 31, 2014 – Week 7, Day 2
Dynamic Warm-ups
High Pulls
111x3
155x3
185x1
205x1
225x2
225x2
225x2
Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
420x1
470x2
530x2
Safety Squat Bar Pause Squats (2 second pauses)
335x3
335x3
335x3
335x3
Glute Ham Raises
bwx6
bwx6
bwx6
H-Stone Carries (turns at 40’)
240x240’
240x240’
240x170’6”
Landmines
35x6/6
35x6/6
35x6/6
27 Minutes of Stretching
Comments:
As last week, I was out of work earlier and the Y was closing early too
so tried to move as quickly as I could at the start. Not as many people
in the gym as last week but still a decent amount. For high pulls, I
decided to try setting my grip rather than just ripping up the weight.
Definitely felt better and felt close to the crispness felt last cycle.
Hatfield squats didn’t start out good as my left quad started to hurt
while doing the warm-ups. I was cautious and played around with my foot
position to see if that would alleviate any pain. Eventually it went
away and I got ready for the heavy stuff. The first heavy double felt
like speed work again but I knew I wasn’t going full bore as I was still
thinking about my quad. I feel I was able to stop thinking about it on
the final heavy set as that moved quite well. Pause squats with the ssb
are starting to get challenging. From there, I went over to Ironmill to
finish the day. Glute ham raises were good, improving a little each
time. Followed that up again with the h-stone carries. I got greedy and
increased the distance again and my arms couldn’t hold on at the end of
the last set. Finished up with abs per usual and called it a day.
Wednesday, December 31, 2014
Sunday, December 28, 2014
December 27, 2014 – Week 6, Day 4
Dynamic Warm-ups
Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
250x1
275x1
300x1
300x1
300x1
300x1
300x1
300x1
3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Added Straps
535x1
570x1
570x1
570x1
Deadlifts (straps)
420x3
420x3
420x3
420x3
420x3
420x3
Head Supported Swiss Bar Rows
135x2
165x2
190x5
190x5
190x5
190x5
190x5
Farmer’s Walk Medleys
200xpick
250xpick
250x100’ in 16.28 seconds
250x100’ in 16.53 seconds
250x100’ in 16.25 seconds
Dumbbell Hammer Curls
55’sx8
55’sx8
55’sx8
55’sx8
Pulldown Abs
130x8
130x8
130x8
29 Minutes of Stretching
Comments: Extreme amount of anxiety going into this workout and it was all centered on the block pulls. I figured it would be the most difficult thing this week and that was before the screw up the day before on the strict press. Shortly after that workout, I started to feel some mild nerve pain in my left inner thigh when I stretched my back to the right or flexed while standing at attention. My hope was that it would lessen or go away while I slept. The thought of the block pulling kept me up a bit before exhaustion allowed me to fall asleep. Tried to include a bit more warm-up/accumulation prior to my actual working weights. This is closer to what I did when I was doing ME/DE type lifting. Front squats were fine, I was expecting them to be faster and easier than last week but it felt more the same. I ditched my chucks on deadlift and just went with my socks. Think this will be better for me as far as getting my feet grounded and having better position. After 535lbs, I started to panic as it was pretty tough. Lots of negative thoughts piling on, thinking of contingency plans. I was about on the verge of tears before going for that first single. When it felt about the same as 555lbs last week, the bad feelings went away. I still had to keep my amped feeling up between sets. Second one felt even better. Perhaps I got a bit over confident as the third one was pretty darn tough. Moved on to deadlifting for speed triples. Slightly less weight from last week but felt a lot better. Still messing around with positioning. Rows were the best they have ever felt. Farmer’s walk went better than expected with how the picks felt. Even with the bobble on the second run, all of these runs were faster than my fastest run last week. Added reps on hammer curls were felt big time. Finished up with abs.
Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
250x1
275x1
300x1
300x1
300x1
300x1
300x1
300x1
3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Added Straps
535x1
570x1
570x1
570x1
Deadlifts (straps)
420x3
420x3
420x3
420x3
420x3
420x3
Head Supported Swiss Bar Rows
135x2
165x2
190x5
190x5
190x5
190x5
190x5
Farmer’s Walk Medleys
200xpick
250xpick
250x100’ in 16.28 seconds
250x100’ in 16.53 seconds
250x100’ in 16.25 seconds
Dumbbell Hammer Curls
55’sx8
55’sx8
55’sx8
55’sx8
Pulldown Abs
130x8
130x8
130x8
29 Minutes of Stretching
Comments: Extreme amount of anxiety going into this workout and it was all centered on the block pulls. I figured it would be the most difficult thing this week and that was before the screw up the day before on the strict press. Shortly after that workout, I started to feel some mild nerve pain in my left inner thigh when I stretched my back to the right or flexed while standing at attention. My hope was that it would lessen or go away while I slept. The thought of the block pulling kept me up a bit before exhaustion allowed me to fall asleep. Tried to include a bit more warm-up/accumulation prior to my actual working weights. This is closer to what I did when I was doing ME/DE type lifting. Front squats were fine, I was expecting them to be faster and easier than last week but it felt more the same. I ditched my chucks on deadlift and just went with my socks. Think this will be better for me as far as getting my feet grounded and having better position. After 535lbs, I started to panic as it was pretty tough. Lots of negative thoughts piling on, thinking of contingency plans. I was about on the verge of tears before going for that first single. When it felt about the same as 555lbs last week, the bad feelings went away. I still had to keep my amped feeling up between sets. Second one felt even better. Perhaps I got a bit over confident as the third one was pretty darn tough. Moved on to deadlifting for speed triples. Slightly less weight from last week but felt a lot better. Still messing around with positioning. Rows were the best they have ever felt. Farmer’s walk went better than expected with how the picks felt. Even with the bobble on the second run, all of these runs were faster than my fastest run last week. Added reps on hammer curls were felt big time. Finished up with abs.
Friday, December 26, 2014
December 26, 2014 – Week 6, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
145x1
145x1
175x1
205x1
235x2 (damn)
235x4/0/0 (double damn)
190x3
190x3
190x3
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
225x1
225x1
255x3
285x3
315x3
245x9
Overhead Dicks Presses
110x8
110x7
110x8
Spider Rows
+45x3
+90x3
+135x8
+135x8
+135x8
31 Minutes of Stretching
Comments: Can’t always have workouts without issues. I usually do this workout at the Y but now that Ironmill has an adjustable bench for my lanky wingspan, I did the workout there. I felt good on warm-ups for pressing but it went downhill when I went for my rest pause set. I think I was too excited on my first attempt as I got a double but then stalled on the third rep at lockout and my vision started to go dark. I tried to walk the weight back into the rack but I missed the one side and it swung down and dislodged the one j-hook. Not a good start. I power cleaned the weight back up and took about 7 minutes to refocus. Second round started off well but then I stalled on the third rep again hard at lockout. I got it and went for more reps. I got greedy and tried for five and it stalled at lockout too for a bit. I knew that I was in big trouble and it resulted in no additional lifts after the brief rests. So mad at myself for being stupid here. Continued on to salvage what I could from the workout. Speed work didn’t feel as easy as last week and when I almost missed reracking the weight after the first triple, it got to me. I was glad to move on to close grip bench. New bench so I did a lot more sets to warm-up so that I could get used to it. The rack “moves” to make it easier to unrack so that was interesting. Right shoulder and triceps felt slow but I got my reps here. Overhead dicks presses started out easy but I was distracted and I miscounted the second set. By the end of the last set, my shoulders and triceps were smoldering. Moved on to spider rows to finish off the session. Nowhere near as easy as last week but still on the light side. Good amount of stretching before calling it a day.
Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
145x1
145x1
175x1
205x1
235x2 (damn)
235x4/0/0 (double damn)
190x3
190x3
190x3
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
225x1
225x1
255x3
285x3
315x3
245x9
Overhead Dicks Presses
110x8
110x7
110x8
Spider Rows
+45x3
+90x3
+135x8
+135x8
+135x8
31 Minutes of Stretching
Comments: Can’t always have workouts without issues. I usually do this workout at the Y but now that Ironmill has an adjustable bench for my lanky wingspan, I did the workout there. I felt good on warm-ups for pressing but it went downhill when I went for my rest pause set. I think I was too excited on my first attempt as I got a double but then stalled on the third rep at lockout and my vision started to go dark. I tried to walk the weight back into the rack but I missed the one side and it swung down and dislodged the one j-hook. Not a good start. I power cleaned the weight back up and took about 7 minutes to refocus. Second round started off well but then I stalled on the third rep again hard at lockout. I got it and went for more reps. I got greedy and tried for five and it stalled at lockout too for a bit. I knew that I was in big trouble and it resulted in no additional lifts after the brief rests. So mad at myself for being stupid here. Continued on to salvage what I could from the workout. Speed work didn’t feel as easy as last week and when I almost missed reracking the weight after the first triple, it got to me. I was glad to move on to close grip bench. New bench so I did a lot more sets to warm-up so that I could get used to it. The rack “moves” to make it easier to unrack so that was interesting. Right shoulder and triceps felt slow but I got my reps here. Overhead dicks presses started out easy but I was distracted and I miscounted the second set. By the end of the last set, my shoulders and triceps were smoldering. Moved on to spider rows to finish off the session. Nowhere near as easy as last week but still on the light side. Good amount of stretching before calling it a day.
Wednesday, December 24, 2014
December 23, 2014 – Week 6, Day 1 & December 24, 2014 – Week 6, Day 2
December 23, 2014 – Week 6, Day 1
Dynamic Warm-ups
12” Log Jerks
100x5
100x5
150x3
150x3
200x1
225x1
250x1
275x2
235x3
235x3
235x3
235x9
12” Log Z Presses
100x1
130x1
160x2
185x2
210x2 PR+10lbs
Parallel Bar Dips
bwx10
bwx10
bwx10
Band Pull A-parts
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
Myostatic French Presses
90x6
90x6
90x6
Band Scapular Retractions
SB+MBx12
SB+MBx12
SB+MBx12
27 Minutes of Stretching
Comments: Digestive system has been feeling wonky the past few days and I was worried how this would mess with my training. I made a more conscious effort on the warm-ups to get my form crisp as I know I can do better than what happened last week and my training the previous 4 weeks as well. 275lbs didn’t feel awesome but it didn’t feel nearly as awful as 265lbs last week. Better leg drive here but still not as efficient on the second rep. Weight went way out and I felt it in my lower back, so didn’t really hold the lockout very long. Speed triples after that and these felt a ton better than last week’s doubles. On the last one for max reps, I took a breather after seven and then hit a double. Nothing left to get another rep. Z presses didn’t feel as strong as last week but still lifting the most I’ve done on log z presses so that is still something. After that was dips with just bodyweight, increasing the reps. Didn’t feel as funky this time but my right shoulder was achy. Not sure if that is from dips or just from other things. Much the same as last week after that.
December 24, 2014 – Week 6, Day 2
Dynamic Warm-ups
High Pulls
111x3
155x3
185x1
205x1
225x2
225x2
225x2
Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
400x1
400x1
465x2
515x2
Safety Squat Bar Pause Squats (2 second pauses)
325x3
325x3
325x3
325x3
325x3
Glute Ham Raises
bwx6
bwx6
bwx6
H-Stone Carries (turns at 40’)
240x200’
240x200’
240x200’
Landmines
35x6/6
35x6/6
35x6/6
29 Minutes of Stretching
Comments: Out of work earlier and the Y was closing early too so tried to move as quickly as I could at the start. Lots of people in the gym today. I think I did better with the high pulls this session but they just don’t feel like they did the previous cycle. Hatfield squats were much better this time; that sturdiness I was missing last week was here in force. The first heavy double felt like speed work. The weight was noticeable on the true heavy double of 515lbs but still moving well with the weight. Pauses with the ssb again. Challenging sticking point midway the main thing here. I was really surprised how much of a sweat I worked up in just those five sets. From there, I went over to Ironmill to finish the day. Glute ham raises were good, feeling stronger here. Followed that up again with the h-stone carries. Rather than adding weight to it, I’m just increasing the distance as far as increasing the difficulty/workload. Last week was too easy, this was just right. Finished up with abs and called it a day.
Dynamic Warm-ups
12” Log Jerks
100x5
100x5
150x3
150x3
200x1
225x1
250x1
275x2
235x3
235x3
235x3
235x9
12” Log Z Presses
100x1
130x1
160x2
185x2
210x2 PR+10lbs
Parallel Bar Dips
bwx10
bwx10
bwx10
Band Pull A-parts
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
Myostatic French Presses
90x6
90x6
90x6
Band Scapular Retractions
SB+MBx12
SB+MBx12
SB+MBx12
27 Minutes of Stretching
Comments: Digestive system has been feeling wonky the past few days and I was worried how this would mess with my training. I made a more conscious effort on the warm-ups to get my form crisp as I know I can do better than what happened last week and my training the previous 4 weeks as well. 275lbs didn’t feel awesome but it didn’t feel nearly as awful as 265lbs last week. Better leg drive here but still not as efficient on the second rep. Weight went way out and I felt it in my lower back, so didn’t really hold the lockout very long. Speed triples after that and these felt a ton better than last week’s doubles. On the last one for max reps, I took a breather after seven and then hit a double. Nothing left to get another rep. Z presses didn’t feel as strong as last week but still lifting the most I’ve done on log z presses so that is still something. After that was dips with just bodyweight, increasing the reps. Didn’t feel as funky this time but my right shoulder was achy. Not sure if that is from dips or just from other things. Much the same as last week after that.
December 24, 2014 – Week 6, Day 2
Dynamic Warm-ups
High Pulls
111x3
155x3
185x1
205x1
225x2
225x2
225x2
Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
400x1
400x1
465x2
515x2
Safety Squat Bar Pause Squats (2 second pauses)
325x3
325x3
325x3
325x3
325x3
Glute Ham Raises
bwx6
bwx6
bwx6
H-Stone Carries (turns at 40’)
240x200’
240x200’
240x200’
Landmines
35x6/6
35x6/6
35x6/6
29 Minutes of Stretching
Comments: Out of work earlier and the Y was closing early too so tried to move as quickly as I could at the start. Lots of people in the gym today. I think I did better with the high pulls this session but they just don’t feel like they did the previous cycle. Hatfield squats were much better this time; that sturdiness I was missing last week was here in force. The first heavy double felt like speed work. The weight was noticeable on the true heavy double of 515lbs but still moving well with the weight. Pauses with the ssb again. Challenging sticking point midway the main thing here. I was really surprised how much of a sweat I worked up in just those five sets. From there, I went over to Ironmill to finish the day. Glute ham raises were good, feeling stronger here. Followed that up again with the h-stone carries. Rather than adding weight to it, I’m just increasing the distance as far as increasing the difficulty/workload. Last week was too easy, this was just right. Finished up with abs and called it a day.
Saturday, December 20, 2014
December 20, 2014 – Week 5, Day 4
Dynamic Warm-ups
Front Squats
45x10
100x5
150x5
200x3
250x3
300x1
300x1
300x1
300x1
300x1
300x1
3” Block Pulls
135x5
135x5
245x3
245x3
335x1
335x1
425x1
495x1
Added Straps
555x1
555x1
555x1
555x1
Deadlifts (straps)
425x3
425x3
425x3
425x3
425x3
425x3
Head Supported Swiss Bar Rows
140x3
180x5
180x5
180x5
180x5
180x5
Farmer’s Walk Medleys
200xpick
250x100’ in 17.42 seconds
250x100’ in 17.97 seconds
250x100’ in 16.69 seconds
Dumbbell Hammer Curls
55’sx6
55’sx6
55’sx6
55’sx6
Pulldown Abs
130x8
130x8
130x8
30 Minutes of Stretching
Comments: Another week down. I might have done more warming up than I planned on front squats. Regardless, the weight moved quickly. I did some more warming up for the block pulls. I'm trying to hit these with the bar a little in front of my shins as that seems to be a better position for me. These singles felt slow to get moving. It is a 25lbs increase from last time but I didn’t think it be that tough. Went right into pulls from the floor. Trying to pull these as fast as I could. Figures the last set felt the best. On to rows from there. No issues hitting my gut with the weight lowered a bit. So perhaps I can start moving back on up in weight. Due to the newer setup at the gym, it just wasn’t practical to setup the yoke/farmer’s walk medley so I just did longer distance farmer’s walk. Decided to keep track of times for these and really surprised by how my last set was the best. From there, I finished up with hammer curls and some abs before stretching.
Front Squats
45x10
100x5
150x5
200x3
250x3
300x1
300x1
300x1
300x1
300x1
300x1
3” Block Pulls
135x5
135x5
245x3
245x3
335x1
335x1
425x1
495x1
Added Straps
555x1
555x1
555x1
555x1
Deadlifts (straps)
425x3
425x3
425x3
425x3
425x3
425x3
Head Supported Swiss Bar Rows
140x3
180x5
180x5
180x5
180x5
180x5
Farmer’s Walk Medleys
200xpick
250x100’ in 17.42 seconds
250x100’ in 17.97 seconds
250x100’ in 16.69 seconds
Dumbbell Hammer Curls
55’sx6
55’sx6
55’sx6
55’sx6
Pulldown Abs
130x8
130x8
130x8
30 Minutes of Stretching
Comments: Another week down. I might have done more warming up than I planned on front squats. Regardless, the weight moved quickly. I did some more warming up for the block pulls. I'm trying to hit these with the bar a little in front of my shins as that seems to be a better position for me. These singles felt slow to get moving. It is a 25lbs increase from last time but I didn’t think it be that tough. Went right into pulls from the floor. Trying to pull these as fast as I could. Figures the last set felt the best. On to rows from there. No issues hitting my gut with the weight lowered a bit. So perhaps I can start moving back on up in weight. Due to the newer setup at the gym, it just wasn’t practical to setup the yoke/farmer’s walk medley so I just did longer distance farmer’s walk. Decided to keep track of times for these and really surprised by how my last set was the best. From there, I finished up with hammer curls and some abs before stretching.
December 19, 2014 – Week 5, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
165x1
195x1
225x6/2/1
185x3
185x3
185x3
Close Grip Barbell Bench Presses
155x2
155x2
205x2
205x2
255x2
285x2
315x2
245x8
Overhead Dicks Presses
105x8
105x8
105x8
Spider Rows
+90x8
+90x8
+90x8
30 Minutes of Stretching
Comments: The week ended a bit on a high stress note with work. However, I felt strong at the gym, probably the best I’ve felt this training cycle. On the strict presses, nothing felt heavy on my shoulders and that is always a confidence boost when that happens. On the first set of rest pause stuff, I knew I was going to crush 225lbs and I could have gotten another rep but I knew from experience that I needed to save some in the tank for the later sets. Ended up with a grinder on the second rep of set two which lead for a “tons of lean back” single on the last set. After that was speed triples and that was piss easy. The weight felt like a feather here. Right into close grip bench, a bit odd to do so without all the shoulder work but I’m not complaining haha. Fairly short rests here as I had to rush to add weights between sets. Only really had to exert effort on the last double really. After this, I went over to Ironmill to finish up the workout. I could have done overhead dicks press at the Y but it felt like it would be a waste to just go there to do rows. First time that these have felt like I had some decent weight here. Could be from all the pressing but I felt fatigue here. After that was some light rows.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
165x1
195x1
225x6/2/1
185x3
185x3
185x3
Close Grip Barbell Bench Presses
155x2
155x2
205x2
205x2
255x2
285x2
315x2
245x8
Overhead Dicks Presses
105x8
105x8
105x8
Spider Rows
+90x8
+90x8
+90x8
30 Minutes of Stretching
Comments: The week ended a bit on a high stress note with work. However, I felt strong at the gym, probably the best I’ve felt this training cycle. On the strict presses, nothing felt heavy on my shoulders and that is always a confidence boost when that happens. On the first set of rest pause stuff, I knew I was going to crush 225lbs and I could have gotten another rep but I knew from experience that I needed to save some in the tank for the later sets. Ended up with a grinder on the second rep of set two which lead for a “tons of lean back” single on the last set. After that was speed triples and that was piss easy. The weight felt like a feather here. Right into close grip bench, a bit odd to do so without all the shoulder work but I’m not complaining haha. Fairly short rests here as I had to rush to add weights between sets. Only really had to exert effort on the last double really. After this, I went over to Ironmill to finish up the workout. I could have done overhead dicks press at the Y but it felt like it would be a waste to just go there to do rows. First time that these have felt like I had some decent weight here. Could be from all the pressing but I felt fatigue here. After that was some light rows.
Thursday, December 18, 2014
December 17, 2014 – Week 5, Day 2
Dynamic Warm-ups
High Pulls
111x3
155x2
185x1
205x1
225x2
225x2
225x2
Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
400x1
455x2
500x2
Safety Squat Bar Pause Squats (2 second pauses)
315x3
315x3
315x3
315x3
315x3
Glute Ham Raises
bwx6
bwx6
bwx6
H-Stone Carries (turns at 40’)
240x160’
240x160’
240x160’
Landmines
35x6/6
35x6/6
35x6/6
30 Minutes of Stretching
Comments: Start this session out at the Y. No ab soreness like the day before so that was a plus. Tried to increase warm-ups with the high pulls now that the weight is picking up. Weights bounced around a lot more than usual. These didn’t feel as crisp as I would have liked. Hatfield squats went well on warm ups and while I moved fast with the heavy doubles here, I didn’t feel like I was as sturdy as the last few times. I did notice my hamstrings more on these two doubles. Pauses with the ssb were good this session. Increasing the weight, dropping the reps and increasing the sets made the sticking point noticeable again at that midpoint. It will be interesting to see how these continue to progress. From there, I went over to Ironmill to finish the day. Glute ham raises really hit the hamstrings hard. I wanted to do some kind of front carry so I pulled out the h-stone. I was originally going to do just 80’ as I figured my hamstrings would be smashed from ghrs but once I picked it up and went, I knew I could do double that with room to spare. Finished up with some abs.
High Pulls
111x3
155x2
185x1
205x1
225x2
225x2
225x2
Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
400x1
455x2
500x2
Safety Squat Bar Pause Squats (2 second pauses)
315x3
315x3
315x3
315x3
315x3
Glute Ham Raises
bwx6
bwx6
bwx6
H-Stone Carries (turns at 40’)
240x160’
240x160’
240x160’
Landmines
35x6/6
35x6/6
35x6/6
30 Minutes of Stretching
Comments: Start this session out at the Y. No ab soreness like the day before so that was a plus. Tried to increase warm-ups with the high pulls now that the weight is picking up. Weights bounced around a lot more than usual. These didn’t feel as crisp as I would have liked. Hatfield squats went well on warm ups and while I moved fast with the heavy doubles here, I didn’t feel like I was as sturdy as the last few times. I did notice my hamstrings more on these two doubles. Pauses with the ssb were good this session. Increasing the weight, dropping the reps and increasing the sets made the sticking point noticeable again at that midpoint. It will be interesting to see how these continue to progress. From there, I went over to Ironmill to finish the day. Glute ham raises really hit the hamstrings hard. I wanted to do some kind of front carry so I pulled out the h-stone. I was originally going to do just 80’ as I figured my hamstrings would be smashed from ghrs but once I picked it up and went, I knew I could do double that with room to spare. Finished up with some abs.
Wednesday, December 17, 2014
December 16, 2014 – Week 5, Day 1
Dynamic Warm-ups
12” Log Jerks
100x5
100x5
150x3
150x3
175x1
200x1
225x1
245x1
265x2
235x2
235x2
235x2
235x8
12” Log Z Presses
100x1
130x1
160x2
180x2
200x4 PR+2 reps
Parallel Bar Dips
bwx8
bwx8
bwx8
Band Pull A-parts
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
Myostatic French Presses
80x6
80x6
80x6
Band Scapular Retractions
SB+MBx12
SB+MBx12
SB+MBx12
32 Minutes of Stretching
Comments: Back from the deload. I’ve started using HMB again to help with recovery between workouts and just started using BCAAs. I’m only going to be using the BCAAs on days I lift heavy (so none on the deload weeks) while HMB is going to be every day. Goal for the log was to work up to the planned double and then some sets after that. I took smaller jumps to warm-up in hopes it get me firing on all cylinders for the double. My abs felt sore for some reason and the weight just felt heavier and heavier. The double felt ungodly heavy on my chest and I was worried that I wouldn’t budget it off my shoulders. Luckily, my legs powered through. It felt awful but it didn’t look nearly as bad as it felt after watching the video. Took some weight off to do some speed doubles. These felt a bit better and on the last set I went one shy of failure. I missed my first go at rep eight but I knew it was a form issue so I set down the log to catch my breath and got it easy. May have had more but didn’t want to chance it with another miss. Only 2 reps shy of my best here. Z presses felt strong and I felt better as the weight was added. Added to reps to my best double on the last set but it was DMX assisted haha. After that was dips with just bodyweight. These were easy but felt off/weird on my shoulders, upper back and triceps. Perhaps just from lack of doing them. Just have to see. Band pull aparts after that, added a micro mini band, getting better as each set went by. French presses after that. Added weight but lowered the reps considerable. Easy stuff here. Finished up with band scap work. Added a mini band to the tension on these. A bit tougher but felt good to work the back. Stretched a lot and went home to eat roast beef.
12” Log Jerks
100x5
100x5
150x3
150x3
175x1
200x1
225x1
245x1
265x2
235x2
235x2
235x2
235x8
12” Log Z Presses
100x1
130x1
160x2
180x2
200x4 PR+2 reps
Parallel Bar Dips
bwx8
bwx8
bwx8
Band Pull A-parts
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
Myostatic French Presses
80x6
80x6
80x6
Band Scapular Retractions
SB+MBx12
SB+MBx12
SB+MBx12
32 Minutes of Stretching
Comments: Back from the deload. I’ve started using HMB again to help with recovery between workouts and just started using BCAAs. I’m only going to be using the BCAAs on days I lift heavy (so none on the deload weeks) while HMB is going to be every day. Goal for the log was to work up to the planned double and then some sets after that. I took smaller jumps to warm-up in hopes it get me firing on all cylinders for the double. My abs felt sore for some reason and the weight just felt heavier and heavier. The double felt ungodly heavy on my chest and I was worried that I wouldn’t budget it off my shoulders. Luckily, my legs powered through. It felt awful but it didn’t look nearly as bad as it felt after watching the video. Took some weight off to do some speed doubles. These felt a bit better and on the last set I went one shy of failure. I missed my first go at rep eight but I knew it was a form issue so I set down the log to catch my breath and got it easy. May have had more but didn’t want to chance it with another miss. Only 2 reps shy of my best here. Z presses felt strong and I felt better as the weight was added. Added to reps to my best double on the last set but it was DMX assisted haha. After that was dips with just bodyweight. These were easy but felt off/weird on my shoulders, upper back and triceps. Perhaps just from lack of doing them. Just have to see. Band pull aparts after that, added a micro mini band, getting better as each set went by. French presses after that. Added weight but lowered the reps considerable. Easy stuff here. Finished up with band scap work. Added a mini band to the tension on these. A bit tougher but felt good to work the back. Stretched a lot and went home to eat roast beef.
Saturday, December 13, 2014
December 13, 2014 – Week 4, Day 4
Dynamic Warm-ups
Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
225x1
225x1
225x1
225x1
3” Block Pulls
135x5
135x5
225x3
225x3
315x1
315x1
405x1
405x1
405x1
Snatch Grip Deadlifts
135x1
225x1
315x3
315x3
Head Supported Swiss Bar Rows
110x5
110x5
Farmer’s Walk (Turns at 50’)
160x100’
160x100’
Gironda Perfect Curls
55x6
55x6
Pulldown Abs
70x8
70x8
24 Minutes of Stretching
Comments: Last day of this first deload week. I slept in to try and get some much needed sleep. Front squats were scheduled to be easy but I did a bit more warming up to make sure everything was going good. Same deal with block pulls, even though I was only going up to four plates. Not as easy as front squats and probably the tougher things for this deload week. I think a lot it is from not using any belts or rehband this week. Snatch grips flew up but can’t say it was super easy as no straps puts a bit more stress on the grip. Did some easy rows before heading outside for farmer’s walk. No yoke as I wanted to ease off the stress on my back and just did farmer’s walk around a cone. Made left turn first set and a right turn the second. Might as well practice both. Went inside to finish up with easy curls and ab work before stretching.
Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
225x1
225x1
225x1
225x1
3” Block Pulls
135x5
135x5
225x3
225x3
315x1
315x1
405x1
405x1
405x1
Snatch Grip Deadlifts
135x1
225x1
315x3
315x3
Head Supported Swiss Bar Rows
110x5
110x5
Farmer’s Walk (Turns at 50’)
160x100’
160x100’
Gironda Perfect Curls
55x6
55x6
Pulldown Abs
70x8
70x8
24 Minutes of Stretching
Comments: Last day of this first deload week. I slept in to try and get some much needed sleep. Front squats were scheduled to be easy but I did a bit more warming up to make sure everything was going good. Same deal with block pulls, even though I was only going up to four plates. Not as easy as front squats and probably the tougher things for this deload week. I think a lot it is from not using any belts or rehband this week. Snatch grips flew up but can’t say it was super easy as no straps puts a bit more stress on the grip. Did some easy rows before heading outside for farmer’s walk. No yoke as I wanted to ease off the stress on my back and just did farmer’s walk around a cone. Made left turn first set and a right turn the second. Might as well practice both. Went inside to finish up with easy curls and ab work before stretching.
Friday, December 12, 2014
December 12, 2014 – Week 4, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x5
45x5
75x3
75x3
105x1
105x1
140x5
140x5
Lean Away Dumbbell Lateral Raises
25x11/11
25x11/11
Close Grip Barbell Bench Presses
100x2
100x2
150x2
150x2
200x5
200x5
Overhead Dicks Presses
65x8
65x8
Neutral Grip Pull-ups
bwx3
bwx3
bwx3
27 Minutes of Stretching
Comments: Figures that a low stress week at work has a low stress week of training. Another quick workout. Need to make sure I’m warm, even if the working weights are stuff for warm-ups. Weight on strict presses felt substantial on my clavicle the first. Second set was better. Trying to move the weight as fast as possible here. Lean away dumbbell work was easy too. I did a bit more warm-ups before the work weight on bench. Like strict presses, second set felt better. Overhead dicks presses felt like I was lifting no weights at all. I was surprised with how explosive I felt on the pull-ups.
Barbell Strict Presses
45x5
45x5
75x3
75x3
105x1
105x1
140x5
140x5
Lean Away Dumbbell Lateral Raises
25x11/11
25x11/11
Close Grip Barbell Bench Presses
100x2
100x2
150x2
150x2
200x5
200x5
Overhead Dicks Presses
65x8
65x8
Neutral Grip Pull-ups
bwx3
bwx3
bwx3
27 Minutes of Stretching
Comments: Figures that a low stress week at work has a low stress week of training. Another quick workout. Need to make sure I’m warm, even if the working weights are stuff for warm-ups. Weight on strict presses felt substantial on my clavicle the first. Second set was better. Trying to move the weight as fast as possible here. Lean away dumbbell work was easy too. I did a bit more warm-ups before the work weight on bench. Like strict presses, second set felt better. Overhead dicks presses felt like I was lifting no weights at all. I was surprised with how explosive I felt on the pull-ups.
Wednesday, December 10, 2014
December 10, 2014 – Week 4, Day 2
Dynamic Warm-ups
High Pulls
111x3
155x3
155x3
Hatfield Overload Squats
150x5
150x5
240x3
300x3
300x3
300x3
Safety Squat Bar Pause Squats (2 second pauses)
200x5
200x5
Keystone Deadlifts
155x12
155x12
27 Minutes of Stretching
Comments: The deload continues. High pulls are already light so I was debating going right into the planned weight and doing warm-up set. Easy stuff, just a bit hard to gauge intensity when doing the high pulls. Same with the hatfield squats as the work weight is maybe 50% of my best but still can feel slightly uncomfortable. The weight is easy but makes its presence felt. Pause squats were easy stuff too, no halting feeling like with heavier stuff. Keystones felt good, light enough that I can really focus on what the lift is working. I think the last set of every exercise felt the best. Still got a bit of a pump in the lower back but that could just be from still recovering from heavy pulls on Sunday.
High Pulls
111x3
155x3
155x3
Hatfield Overload Squats
150x5
150x5
240x3
300x3
300x3
300x3
Safety Squat Bar Pause Squats (2 second pauses)
200x5
200x5
Keystone Deadlifts
155x12
155x12
27 Minutes of Stretching
Comments: The deload continues. High pulls are already light so I was debating going right into the planned weight and doing warm-up set. Easy stuff, just a bit hard to gauge intensity when doing the high pulls. Same with the hatfield squats as the work weight is maybe 50% of my best but still can feel slightly uncomfortable. The weight is easy but makes its presence felt. Pause squats were easy stuff too, no halting feeling like with heavier stuff. Keystones felt good, light enough that I can really focus on what the lift is working. I think the last set of every exercise felt the best. Still got a bit of a pump in the lower back but that could just be from still recovering from heavy pulls on Sunday.
December 9, 2014 – Week 4, Day 1
Dynamic Warm-ups
12” Log Jerks
100x5
100x5
140x3
140x3
180x1
180x1
180x1
180x1
180x1
180x1
12” Log Z Presses
115x3
115x3
115x3
Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx13/13/13
15'sx13/13/13
Band Pull A-parts
MBx12
MBx12
MBx12
MBx12
Myostatic French Presses
55x8
55x8
Band Scapular Retractions
ABx12
ABx12
ABx12
28 Minutes of Stretching
Comments: Start of deload week. Plan was to move through the workout fast and push the exercises as if they were 100%. Still having issues with log press with feeling comfortable. I had thought I’d get used to it quicker than this but can’t always predict these things. Weight is light enough that I can think with it on my chest. I was working on pushing the weights as fast as possible on these singles. To do so, it might work best for me to let the weight settle after picking it off the rack so that my shoulders don’t get loose and it sinks forward. Makes a world of difference. Will see if I can make it work with heavier weights. Easy z presses from there. First rep of second set I rushed it as I had the log a good 2” away from me when I started the press which made it harder than it should have been. Speed work here as well. The rest of the workout was pretty easy as weight and volume for dumbbell work and French presses was dropped and band tension for the other two was cut. I look forward to the next heavy week.
12” Log Jerks
100x5
100x5
140x3
140x3
180x1
180x1
180x1
180x1
180x1
180x1
12” Log Z Presses
115x3
115x3
115x3
Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx13/13/13
15'sx13/13/13
Band Pull A-parts
MBx12
MBx12
MBx12
MBx12
Myostatic French Presses
55x8
55x8
Band Scapular Retractions
ABx12
ABx12
ABx12
28 Minutes of Stretching
Comments: Start of deload week. Plan was to move through the workout fast and push the exercises as if they were 100%. Still having issues with log press with feeling comfortable. I had thought I’d get used to it quicker than this but can’t always predict these things. Weight is light enough that I can think with it on my chest. I was working on pushing the weights as fast as possible on these singles. To do so, it might work best for me to let the weight settle after picking it off the rack so that my shoulders don’t get loose and it sinks forward. Makes a world of difference. Will see if I can make it work with heavier weights. Easy z presses from there. First rep of second set I rushed it as I had the log a good 2” away from me when I started the press which made it harder than it should have been. Speed work here as well. The rest of the workout was pretty easy as weight and volume for dumbbell work and French presses was dropped and band tension for the other two was cut. I look forward to the next heavy week.
Sunday, December 7, 2014
December 7, 2014 – Week 3, Day 4
Dynamic Warm-ups
Front Squats
45x10
135x5
185x3
235x1
285x1
285x1
285x1
285x1
285x1
285x1
3” Block Pulls
225x5
315x3
405x1
475x1
Added Straps
530x1
530x1
530x1
530x1
530x1
530x1
Snatch Grip Deadlifts (straps)
275x1
365x1
455x3
455x3
455x3
Head Supported Swiss Bar Rows
135x3
200x5
200x5
200x5
200x5
200x5
Yoke/Farmer’s Walk Medleys
650xpick/240xpick
650x60’/240x60’
650x60’/240x60’
650x60’/240x60’
Gironda Perfect Curls
90x8
90x8
90x8
90x8
Pulldown Abs
120x8
120x8
120x8
31 Minutes of Stretching
Comments: I took an extra day of rest this week as it was raining all day and I wouldn’t have been able to get in events stuff and it wouldn’t have hurt so I’m going into a deload week. Not much to say on the front squats other than it is speed work. Block pulls went much better this time. I didn’t feel like I was in trouble on the first single like the past two weeks haha. While not easy by any means, I didn’t feel crushed and beaten by the end of it. Light singles to get ready for snatch grips seem to be doing the trick. It feels easier each time I do them, even with increasing weight each week. On to rows from there. Attempted to pull the swiss bar to my gut but even that appears to be a journey too far. I pulled as high as I could and moved on. Took a mid-workout weight gain shake before setting up the medley work. I’m feeling better at this each time, even with the increased weights. The weights are still light but I’m now within 80% of the Chicago Pro/Am weights (if I decide to do it). I accidentally did 4x8 instead of 4x6 on the curls. I think the day of rest helped as this was the easiest these have been. I put a different attachment on the pulldown machine for abs that made it quite a bit tougher. Cooled down with putting equipment away, stretched and ate a recovery burrito.
Saturday, December 6, 2014
December 5, 2014 – Week 3, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x3
165x1
185x1
210x7/2/1
Lean Away Dumbbell Lateral Raises
40x11/11
40x11/11
40x11/11
Plate Around-the-Worlds
45x15/15/15
45x15/15/15
45x15/15/15
Close Grip Barbell Bench Presses
145x2
195x2
245x2
295x2
295x2
295x2
295x2
Overhead Dicks Presses
45x3
45x3
100x8
100x8
100x8
Neutral Grip Pull-ups
bw+15x9
bwx8
bwx5
28 Minutes of Stretching
Comments: Fairly stressful week at work having to play catch-up for the days off due to holidays and weather plus losing co-workers due to promotions. Just makes getting to the gym that much more important. Seeing as how log overhead work on Tuesday was a bit off, I made a conscious effort to get a bit more warm-ups in for the strict pressing and I think that helped. Everything over 135lbs felt heavy on my shoulders but moved up fast when I actually pressed it. Similar to the overload squats, just because it feels heavy doesn’t mean it won’t be easy. My stability felt better here, even with the increased weight. Tried to avoid grinding lifts here as best I could. Moved on to lean away raises and they were pretty easy. Left side feels much easier than right side but that could just be from fatigue and doing left side first. Getting better with around-the-worlds as I didn’t need to stop on the front raise portions like I’ve done the past two weeks. I just put a bunch of 25lbs plates on for close grip bench as it seemed easier this way. This was the best I’ve done on these after all the shoulder rep work beforehand. I thought this would be trouble for me when my last warm-up felt awkward but after the initial set, they were almost easy. I did some sets of overhead dicks presses with just the bar to try and work on keeping my elbows in more. It can be a bit hard doing this with my overhead pressing grip so I just focused on keeping my elbows rigid. It was on to pull-ups to finish off the day. Similar result to last week.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x3
165x1
185x1
210x7/2/1
Lean Away Dumbbell Lateral Raises
40x11/11
40x11/11
40x11/11
Plate Around-the-Worlds
45x15/15/15
45x15/15/15
45x15/15/15
Close Grip Barbell Bench Presses
145x2
195x2
245x2
295x2
295x2
295x2
295x2
Overhead Dicks Presses
45x3
45x3
100x8
100x8
100x8
Neutral Grip Pull-ups
bw+15x9
bwx8
bwx5
28 Minutes of Stretching
Comments: Fairly stressful week at work having to play catch-up for the days off due to holidays and weather plus losing co-workers due to promotions. Just makes getting to the gym that much more important. Seeing as how log overhead work on Tuesday was a bit off, I made a conscious effort to get a bit more warm-ups in for the strict pressing and I think that helped. Everything over 135lbs felt heavy on my shoulders but moved up fast when I actually pressed it. Similar to the overload squats, just because it feels heavy doesn’t mean it won’t be easy. My stability felt better here, even with the increased weight. Tried to avoid grinding lifts here as best I could. Moved on to lean away raises and they were pretty easy. Left side feels much easier than right side but that could just be from fatigue and doing left side first. Getting better with around-the-worlds as I didn’t need to stop on the front raise portions like I’ve done the past two weeks. I just put a bunch of 25lbs plates on for close grip bench as it seemed easier this way. This was the best I’ve done on these after all the shoulder rep work beforehand. I thought this would be trouble for me when my last warm-up felt awkward but after the initial set, they were almost easy. I did some sets of overhead dicks presses with just the bar to try and work on keeping my elbows in more. It can be a bit hard doing this with my overhead pressing grip so I just focused on keeping my elbows rigid. It was on to pull-ups to finish off the day. Similar result to last week.
Thursday, December 4, 2014
December 3, 2014 – Week 3, Day 2
Dynamic Warm-ups
High Pulls
89x3
133x3
177x2
210x3
210x3
210x3
Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
420x1 High Pulls
89x3
133x3
177x2
210x3
210x3
210x3
Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
460x2
460x2
460x2
460x2
460x2
Safety Squat Bar Pause Squats (2 second pauses)
290x5
290x5
Keystone Deadlifts
155x3
205x3
255x12
255x12
Dumbbell Sidebends
90x6/6
90x6/6
90x6/6
28 Minutes of Stretching
Comments: I was still a bit miffed about yesterday’s log jerk suckage. But it is one workout and need to keep moving forward. I was a bit apprehensive about my right knee as I did something with the overhead stuff the day before. With the high pulls, it is still light weight and my attempts were to show contempt for the weight. I feel the last set was the best one. Real test of the knee would be the hatfield squats but no issues here. The first two sets felt off in that the first one was more grinding than the past two sessions and then my right hip was aching after the second. But after that, no issues and I made easy work of the remaining sets. Warmed up plenty from these to go into the pause squats. Felt easier than last time and really it is the midpoint that is the sticking point when I do these. Did the same warm-up style for the keystone deadlifts and these went well too. My lower back was pretty pumped by this point too. Continuing to add weight on side bends as they continue to be a piece of cake. It was good to crush the weights this session when I was so-so the day before.
Wednesday, December 3, 2014
December 2, 2014 – Week 3, Day 1
Dynamic Warm-ups
12” Log Jerks
100x5
100x5
150x3
150x3
200x1
200x1
230x1
260x2
260x2
260x1
12” Log Z Presses
100x1
150x1
190x1
190x3 PR+5lbs
190x3
Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx13/13/13
25'sx13/13/13
25'sx13/13/13
Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12
Myostatic French Presses
75x12
75x10
75x8
Band Scapular Retractions
SBx12
SBx12
SBx12
28 Minutes of Stretching
Comments: I was able to get a nice long walk in the day before I think that helped with my lower back recovering as I didn’t have any cramps during warm-ups like last week. However, log didn’t go so well this time. Something just felt off and I did a second single with 200lbs just to make sure I was ready to move up in weight. First double was rough, Couldn’t stay tight and it felt like my legs weren’t really helping much today. Just felt sluggish and practically push pressing the weight up. This is what happened on the third set and I got my left arm to lockout but not my right and it was creating some strain on my lower back. Rather than fight for that rep, I bailed on it rather than get another stupid injury. Really pissed off with how this went. Rather than pack my bag and leave, I moved on ahead with the workout. Z presses felt pretty good, though the first single with 190lbs felt unreasonably tough. Went much better the second set. I tried to best that on the third set but the struggle to get the triple was too much and to attempt another rep would have been a wasted effort and stupid. Moved on the usual assistance stuff after that. Continuing the trend of more reps on the dumbbell giant set. Progression is always doable, this is hard and finally it hurts to lift my arms haha. Band pull aparts after that, no changes here. A bit tougher than last time so I may actually stick with this tension until it feels super easy. French presses after that. Usually the first set of these is really easy and the other sets increase in difficulty. This time, it felt the same all sets in that none were super easy or really challenging. Finished up with band scap work. Like the band pull aparts, these felt tougher than before so I may continue with this tension too. I did my best to keep my rests short for the assistance stuff and finished up with stretching.
12” Log Jerks
100x5
100x5
150x3
150x3
200x1
200x1
230x1
260x2
260x2
260x1
12” Log Z Presses
100x1
150x1
190x1
190x3 PR+5lbs
190x3
Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx13/13/13
25'sx13/13/13
25'sx13/13/13
Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12
Myostatic French Presses
75x12
75x10
75x8
Band Scapular Retractions
SBx12
SBx12
SBx12
28 Minutes of Stretching
Comments: I was able to get a nice long walk in the day before I think that helped with my lower back recovering as I didn’t have any cramps during warm-ups like last week. However, log didn’t go so well this time. Something just felt off and I did a second single with 200lbs just to make sure I was ready to move up in weight. First double was rough, Couldn’t stay tight and it felt like my legs weren’t really helping much today. Just felt sluggish and practically push pressing the weight up. This is what happened on the third set and I got my left arm to lockout but not my right and it was creating some strain on my lower back. Rather than fight for that rep, I bailed on it rather than get another stupid injury. Really pissed off with how this went. Rather than pack my bag and leave, I moved on ahead with the workout. Z presses felt pretty good, though the first single with 190lbs felt unreasonably tough. Went much better the second set. I tried to best that on the third set but the struggle to get the triple was too much and to attempt another rep would have been a wasted effort and stupid. Moved on the usual assistance stuff after that. Continuing the trend of more reps on the dumbbell giant set. Progression is always doable, this is hard and finally it hurts to lift my arms haha. Band pull aparts after that, no changes here. A bit tougher than last time so I may actually stick with this tension until it feels super easy. French presses after that. Usually the first set of these is really easy and the other sets increase in difficulty. This time, it felt the same all sets in that none were super easy or really challenging. Finished up with band scap work. Like the band pull aparts, these felt tougher than before so I may continue with this tension too. I did my best to keep my rests short for the assistance stuff and finished up with stretching.
Sunday, November 30, 2014
November 28, 2014 – Week 2, Day 3 & November 29, 2014 – Week 2, Day 4
As usual, went down to the mountains of Virginia for
Thanksgiving with family on my mother’s side. Being around people can be
exhausting to me. A bit more somber this year as this is the first everyone has
been together since my grandfather passed away in September and Thanksgiving
had always been his favorite holiday since the family all came together. On top
of that, it was a reminder of Jenkins too and will always be a reminder of the
year before when he suddenly passed. While I am thankful for my family, it was
good to have time to be alone with my thoughts while lifting.
November 28, 2014 – Week 2, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
105x3
135x3
165x1
200x7/2/1
Lean Away Dumbbell Lateral Raises
40x10/10
40x10/10
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
105x3
135x3
165x1
200x7/2/1
Lean Away Dumbbell Lateral Raises
40x10/10
40x10/10
40x10/10
Plate Around-the-Worlds
45x15/15/15
45x15/15/15
45x15/15/15
Close Grip Barbell Bench Presses
135x2
190x2
240x2
290x2
290x2
Plate Around-the-Worlds
45x15/15/15
45x15/15/15
45x15/15/15
Close Grip Barbell Bench Presses
135x2
190x2
240x2
290x2
290x2
290x2
290x2
Overhead Dicks Presses
90x8
90x8
90x8
Neutral Grip Pull-ups
bw+10x9
bwx8
bwx6
32 Minutes of Stretching
Comments: Dropped off at the gym and set about warming up and getting ready to lift. If I knew that I’d be lifting this early in the day, I probably wouldn’t have eaten all those western omelettes at the hotel. Warmed up and got set for lifting. Weight felt good on strict presses but I got a little off balance from the slight bevels in the rubber flooring. I feel I lost of rep here because of it. I gave a half-hearted attempt to get a third rep on the second set of rest pause but as soon as I did, I knew it would be an all-out grinder so I shut it down and saved it for the last set. Weight increase on lean away’s was fine and the lower reps kept me from experiencing the painful lactic acid fatigue. I’m getting used to the around-the-worlds. I only went to eye-level for the front raise portion as going all the way up was what did me in last time. I felt my recovery was better after all the shoulder stuff for benching as I didn’t feel like I would be crushed by 135lbs like last time. This not to say these were easy by any stretch. Every rep felt heavy even though they moved pretty well. The bench wasn’t adjustable and was quite squishy. From there, on to easy dicks presses and then pull-ups. While my first set wasn’t as awesome as last week’s, my consistency and recovery between sets was better.
November 29, 2014 – Week 2, Day 4
Dynamic Warm-ups
Front Squats
45x10
135x5
185x3
235x1
285x1
285x1
285x1
285x1
285x1
285x1
3” Block Pulls
225x5
315x3
405x1
475x1
Added Straps
525x1
525x1
525x1
525x1
525x1
Dynamic Warm-ups
Front Squats
45x10
135x5
185x3
235x1
285x1
285x1
285x1
285x1
285x1
285x1
3” Block Pulls
225x5
315x3
405x1
475x1
Added Straps
525x1
525x1
525x1
525x1
525x1
525x1
Snatch Grip Deadlifts (straps)
295x1
Snatch Grip Deadlifts (straps)
295x1
370x1
445x3
445x3
445x3
Head Supported Swiss Bar Rows
135x2
195x5
195x5
195x5
195x5
445x3
445x3
Head Supported Swiss Bar Rows
135x2
195x5
195x5
195x5
195x5
195x5
Yoke/Farmer’s Walk Medleys
600xpick/220xpick
600x60’/220x60’
600x60’/220x60’
600x60’/220x60’
Gironda Perfect Curls
85x8
85x8
85x8
85x8
Pulldown Abs
120x8
120x8
120x8
28 Minutes of Stretching
Comments: Knees were a tad achy after being in the car for 4.5 hours but I needed to lift and I rushed over to Ironmill as soon as I got back home. Even though the sun was out, I knew I had to get everything setup first because I knew it would be cold and dark by the time I got to event work. I didn’t feel like I needed to do so much warm-ups for the front squats this time around and they were just as speedy as last week. I had made an error last week with the deadlifts. I was supposed to be pulling with the weights on 3” blocks, not myself standing on 3” blocks. So same weight as last week with the correct exercise. This change was only slightly better haha. 3” block pulls are slightly less than what I pull from the ground. These were tough but I knew I would get all the lifts this time. I did some singles to prep for the snatch grips this time around. My hope was that they wouldn’t be as soul crushing. I brought my grip in about 6” each side as suggested. These were all kinds of suck by not as much as last week. It looks like the gym now has a swiss bar type thing so I used that for rows. These felt good (despite the sore back) but I can’t touch my chest with the weight. Went outside to do light-ish event work in the cold darkness. I increased the weights a little and I tried to keep the rests shorter than I had last week. Yoke felt better despite the tightness in my knees and quads while farmer’s walk was good but I was pretty wobbly. As last time, finished up with the weird curls and super easy ab work. Finished up the night by putting all the toys away and stretching.
Yoke/Farmer’s Walk Medleys
600xpick/220xpick
600x60’/220x60’
600x60’/220x60’
600x60’/220x60’
Gironda Perfect Curls
85x8
85x8
85x8
85x8
Pulldown Abs
120x8
120x8
120x8
28 Minutes of Stretching
Comments: Knees were a tad achy after being in the car for 4.5 hours but I needed to lift and I rushed over to Ironmill as soon as I got back home. Even though the sun was out, I knew I had to get everything setup first because I knew it would be cold and dark by the time I got to event work. I didn’t feel like I needed to do so much warm-ups for the front squats this time around and they were just as speedy as last week. I had made an error last week with the deadlifts. I was supposed to be pulling with the weights on 3” blocks, not myself standing on 3” blocks. So same weight as last week with the correct exercise. This change was only slightly better haha. 3” block pulls are slightly less than what I pull from the ground. These were tough but I knew I would get all the lifts this time. I did some singles to prep for the snatch grips this time around. My hope was that they wouldn’t be as soul crushing. I brought my grip in about 6” each side as suggested. These were all kinds of suck by not as much as last week. It looks like the gym now has a swiss bar type thing so I used that for rows. These felt good (despite the sore back) but I can’t touch my chest with the weight. Went outside to do light-ish event work in the cold darkness. I increased the weights a little and I tried to keep the rests shorter than I had last week. Yoke felt better despite the tightness in my knees and quads while farmer’s walk was good but I was pretty wobbly. As last time, finished up with the weird curls and super easy ab work. Finished up the night by putting all the toys away and stretching.
Wednesday, November 26, 2014
November 26, 2014 – Week 2, Day 2
Dynamic Warm-ups
High Pulls
89x3
133x3
High Pulls
89x3
133x3
177x1
200x3
200x3
200x3
Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
400x1
440x2
440x2
200x3
200x3
200x3
Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
400x1
440x2
440x2
440x2
440x2
440x2
Safety Squat Bar Pause Squats (2 second pauses)
280x5
280x5
Keystone Deadlifts
145x3
245x12
245x12
Dumbbell Sidebends
80x6/6
80x6/6
80x6/6
33 Minutes of Stretching
Comments: Due to inclement weather, I was off work today. Rather than stay asleep for the Z’s I crave, I woke up as normal. Needed to get to the gym before that closed too. For high pulls, I worked my best to get triple extensions on these. Easy stuff here. I was a little apprehensive going into the Hatfield squats as my lower back was still pretty tight and usually I’m up for quite some time before I got lift heavy things. Honestly, not that bad and comparable to how it felt last week. Same as last week, went right into pause squats. Held the pause for at least two seconds. That pause really slows me down haha. Second set was quite a bit more challenging than the first. Keystone deadlifts felt much better than last time. I did a few more warm-ups for these to make sure my grip was okay with the bruised finger. Easy stuff here, grip and air just a tad pushed by the end of the second set. Finished up with dumbbell side bends and a lot of stretching. Still have a lot of day left, not sure what to do with the unexpected free time haha.
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