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25 Aug 2016

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze

24 Aug 2016

I had squats today, but my knees hurt. Even my good knee felt twisted. I decided I would take a long warmup, long rests, find a stance that felt good, and go for one heavy set. Scrap the assistance squats, and do some isolation. Like a big puss.

Low Bar Squats (Romaleos, knee sleeves, no belt, long rests)

135 x 3
180 x 5
215 x 3
250 x 2
270 x 1
285 x 1
305 x 6

notes: once I warmed up, it felt a bit better, but I didn’t want to push it.

Assisted Pullups (resistance band assist, 90 sec rests)

7, 7, 7, 9

notes: damn, I have gotten too round. these pullups felt harsh. better drop some lbs.

Leg Extensions (short rests)

90 x 18
100 x 18
100 x 18

Prone Leg Curls (short rests)

90 x 18
90 x 18
90 x 18

notes: my bum hurts now. damn you prone curls.

Happy I was able to salvage a session that had a rocky start.

22 Aug 2016

I had today off, but snuck into the office after hours to use the gym, and to do some computer training.

I got held up though, so by the time I was in the gym, it would only be open for another hour or so. I thought about… if it was my last hour in the gym ever, what would I do??? And the answer was clear… Bench until I DIE

So, now the plan was Bench until I run out of time.

warmup: aint nobody got time fo dat

Bench Press (short rests)

bar x infinity
95 x 5
130 x 5
155 x 3
185 x 2
195 x 1
210 x 1
*wraps and sleeves on*
220 x 8 Rep PR!!

notes: I got real aggressive with that last set. Grunting and being an ass, lol. But results. I think the rep work is paying off!

Slingshot Bench (90 sec rests, blue sling)

190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

notes: not a typo. 13 sets. I wanted to hammer my triceps and chest. And then… the gym was closing, lol.

BRB, dying and going to Bench Heaven.

20 Aug 2016

Triceps are dying today! I clearly did my job yesterday. Let’s try to do another good job today.

warmup: stretched out my low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
355 x 5
355 x 5
355 x 5
355 x 7 @RPE7

5 Inch Block Pulls (long rests, SABOs, no belt)

380 x 3
380 x 3
380 x 3
320 x 10
320 x 10
320 x 10

notes: I threw in some heavier lowrep sets to warm me up for the higher rep sets. It worked! 320 flew up.

SSB Good Mornings (traded sets with another guy)

70 x 12
120 x 12
160 x 10
210 x 8
160 x 10

notes: he was doing Squats and I was doing Good Mornings, lol. But it was a fun way to challenge the weight I could handle.

Leg Press (medium rests, steep angle)

9 plates x 15
*knee sleeves on, repped for constant tension*
9p x 20
9p x 20
9p x 32

notes: by constant tension I mean I still hit depth, but I didn’t lockout my knees. That last set was intense! That was as many reps as I could pump out.

19 August 2016

Day off work! Hit the gym at noon. Messed up my meal timings a bit, so by the time I got there I was starving.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from rack (push press, 2 min rests)

80 x 5 (small log)
110 x 3 (moved up to the big log)
130 x 2
160 x 5
160 x 5
160 x 5
*sleeves, wraps on*
160 x 7 @ RPE7

notes: totally happy with 7 reps on the last set. If I had gone until failure, I was on pace for a rep PR.

Slingshot Bench (red slingshot, 2 min rests)

205 x 10
205 x 10
205 x 10
205 x 10

notes: normally I use the blue slingshot. the gym had a red one though, and it fit over my arms much easier. thicker material but I think it has been through hell and back, so the weave wasn’t as tight as my ole Blue.

Chest Supported T-Bar Rows (short rests, elbows high)

2 plates x 10
2p x 10
2p x 10
2p x 10

Superset: Plate Front Raise & Cable OH Extensions & Hammer Curls (2 min rests)

45 x 12 / 90 x 6 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: woops, cable was heavier than I thought. 75 was the sweet spot.

The strongman gym got a Viking Press this week! If I knew how to use it, I would def be hittin that shit. Next week!!

16 August 2016

Legs and back.

warmup: stretched out my low back, light weight squats

Low Bar Squats (approx. 2 min rests, Romaleos, knee sleeves, no belt)

135 x 5
185 x 3
225 x 2
275 x 5
275 x 5
275 x 5
275 x 6 @RPE7

After this, I was going to do SSB squats, but my knee was a little sore. I went to do leg extensions, but the machine was broken. Since I didn’t get my full deadlift day last week, I threw in some of that as assistance instead as a new plan.

5″ Block Pulls (street shoes, long rests)

320 x 8
320 x 8
320 x 8

notes: this roughly approximates a 14 inch deadlift in a strongman comp. I wasn’t happy using street shoes, but I didn’t want to go barefoot, I had no socks, and had not planned on pulls today.

Leg Press (medium rests, knee sleeves)

15 plates x 8 @ RPE9
13p x 10 @ RPE8
13p x 10 @ RPE8
13p x 10 @ RPE9
13p x 10 @ RPE9
13p x 10 @ RPE9

notes: I tried 15 plates but it was too much, I think my reps were crap. So I dialed it down by about 90 pounds and was able to get good reps in consistently. My knee was fine with it.

12 Aug 2016

I was determined to have a good session to make up for yesterday. Class got let out early, it was Friday, I was inspired, so I thought… massive bench session!

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (2 min rests, no wraps or sleeves)

bar x lots
95 x 5
115 x 3
135 x 2
185 x 1
200 x 5
200 x 5
200 x 5
200 x 8 @RPE8.5

notes: I had the wrist wraps and sleeves with me, I just decided to go without them.

Slingshot Bench Press (2 min rests)

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

notes: volume! by the time I was done, I was feeling it. my chest was pumped and my arms were sore as hell.

2 hand DB Rows (facedown on incline bench, elbows high, 2 min rests)

40s x 15
40s x 15
40s x 15
40s x 15

Superset: DB Strict Side Raises & Smith Machine JM Presses & DB Hammer Curls (2 min rests)

20s x 12 / 50+bar x 12 / 30s x 12
20s x 12 / 50+bar x 12 / 30s x 12
20s x 12 / 50+bar x 12 / 30s x 12

My arms now felt like they were falling off. Best bench session I have had in a long time! I need to throw more volume in my upper body days, I think.

11 Aug 2016

It has hit 40 degrees for 2 days in a row! Scorcher. Need some rain, for the grass. Not a good day for me to be cooped up inside, wearing long pants, but so it is.

Got out of the training room after 5, headed to their gym.

warmup: stretched out my low back, and my hips, and my neck

Deadlifts (SABOs, long rests)

135 x 5
185 x 4
225 x 3
275 x 1
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 6 @RPE7

notes: The bar sucked!!! No knurling, very slippery. No chalk either, of course. First time deadlifting in a while where I could feel some of the weight resting where my thumb wraps around my forefinger. On that last set, I tried to rep it out, and I wanted to go to RPE8, but I was very unsure of my grip on that slippery bar, so I kept it at RPE7

5 inch Block Pulls

320 x unrack… FAIL, GYM DIES, END SESSION

I got a huge kick out of typing that, LOL. It was a little after 6, I stacked the blocks up to 5 inches, using other plates. My hope was to simulate a 14 inch Deadlift. Unracked it, placed it on the stacked plates… but the plates were too new and smooth, so one end rolled right off, and while I tried to grab that end, the OTHER end rolled off and hit me square in the shin, LOL. So… while I was hopping around and walking it off, the security guard comes up to me, and tells me the gym is closed. WTF??? I told him I didn’t see any signs that said they close at 6 pm (when I was leaving, I finally saw the sign that says 6 to 6 are the hours. Whoops!!) So yeah, put all the plates back, and left.

Kind of a messed up session, but I got my main work in I guess. Jackshit for assistance, but that was Act of God, so w/e

8 Aug 2016

Some days, life is kicking your ass, and just getting to the gym is a challenge.

By the time I got to the gym, I only had an hour and a bit before they shut down for a massive weekly cleaning. So I had to be in and out fairly fast.

warmup: no time! lol

Low Bar Squats (Romaleos, knee sleeve, 2 min rests)

135 x 5
185 x 3
225 x 2
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 7 @RPE8

notes: damn my endurance sucks, I cant high rep squirts for shit

Superset: Leg Extensions & Single Leg Curl Machine

120 x 15 / 60 x 10 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg

notes: damn, those single leg curls were harder than I thought! Or I am a wimp.

6 Aug 2016

Saturday morning gymtime.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

95 x 5
135 x 2
165 x 1
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
*wraps & sleeves on*
185 x 12 @RPE8.5

T-Bar Rows (elbows high)

2 plates x 12
2p x 12
2p x 12
2p x 12

JM Presses

empty bar x 15
bar x 15
bar x 15
bar x 15
65 x 10
65 x 15

notes: first time doing these, I just wanted to get used to the form and hammer it down. and as it turns out, it hit my forearms and triceps pretty good too.

DB Curls

30s x 12
30s x 15
30s x 12

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