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24 September 2016

Normally, this is a fluff day for the Cube. But no fluff for me. Someone asked to team up on my workout, so I had a buddy for most of it.

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean every rep, trade sets with buddy)

80 x 5
110 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 9 in 60 seconds

notes: for last set it was AMRAP in 60.

Bench Press (trade sets)

135 x 8
160 x 6
*wraps on*
190 x 5
*wraps and sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 12

notes: after the triples, I did a few AMRAP sets

At this point, my friend broke off to do some incline work.

Hammer Grip DB Flat Press (sleeves, no wraps, medium rests)

60s x 10
70s x 8
80s x 6
90s x 5

Incline BB Press (long rests, wraps, no sleeves)

170 x 4
170 x 5
170 x 5

Friend left, now I was alone in the gym, just me and the iron.

JM Press (short rests)

65 x 15
65 x 15
65 x 15
65 x 15

Bent Over Rows (explosive reps, medium rests)

185 x 12
185 x 12
185 x 12
185 x 12

This was my finisher. After this I was trashed. Came home to nap, Netflix and eat delicious food.

22 Sept 2016

ugghhhh… 3 days in a row is kickin my butt. nvragain. everything hurts now, but added to the mix today was sore pecs (which is actually a pleasant feeling), and for some reason the soreness extends down the sides of my ribs. Walking mess.

warmup: passed out and had a 15 min nap while trying to stretch, LOL. the PWO did nothing!

Low Bar Squats (speed work, short rests, Romaleos, knee sleeves)

135 x 3
225 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

notes: for the speed component, I did CAT squats for the first few sets as I warmed up (slow down, explosive up), and then about halfway through I could just work through them quite quickly. kept the rests down to about 60 seconds.

SSB Squats (shoes, sleeves, long rest)

210 x 5
210 x 5

notes: took a few pauses at the bottom on these

Box Deadlifts (medium rests, constant tension)

190 x 8
190 x 8
190 x 8

notes: back was sore still, so I kept it light and didn’t let the bar touch the ground, just kept the tension on the hamstring.

Yoke Walk (medium rests)

340 for 30 feet
340 for 30 ft
520 for 30 ft
520 for 30 ft
560 for 30 ft
560 for 30 ft

notes: I was a sweaty mess by now. It wasn’t just me, others remarked the humidity was up in the gym.

Prone Leg Curls (short rests)

130 x 15
130 x 15
130 x 15

Hyperextensions (short rests)

12, 12, 12, 12

notes: focused on the glute activation

Inverted Rows (short rests)

10, 10, 10

And then I had to walk for a bit to get home, and got caught in a rainstorm. Got dumped on for 10 min like a total asshole. LOL. Totally worn out now, I have earned my rest day tomorrow.

21 Sept 2016

I will admit, I felt wrecked today. Scheduling a volume bench session the day after my first heavy Cube DL day might have been ill-advised. But here I found myself, so I tightened the belt on my big boy pants, made it through a day at the office, and showed up at the gym after work, to do more work.

There were 2 other people there benching, so we had to rotate through our sets.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (rest depended on the rotation of 3 people all doing different weights)

bar x lots
135 x 5
160 x 3
190 x 10
*wrist wraps on*
190 x 12
190 x 9

Closegrip Bench (wrist wraps, in a rotation of 3 people)

205 x 7
205 x 8

Spoto Press (all by myself now, medium rests, wraps and sleeves)

175 x 10
175 x 11
175 x 10

notes: Chest now dying.

One Arm DB Row (long rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 15/15

notes: when I planned this workout out, I had considered going heavier, but as I was actually doing the workout, my back was still exhausted, so I kept it at the 80 lb DB.

I had originally planned to do Atlas Stones for my strongman assistance, but my back was still worn out, so I called an audible and did more pressing.

Viking Press (medium rests)

100 x 6
190 x 1
240 x 1
290 x 1

notes: I wanted to baseline my one rep max. Is 290 the absolute limit for me? Don’t know, but I really had to fight for it, I failed the first time, and had to totally commit to finally get it up. Plus my experience with overhead press is that when you hit your struggle point, the potential to go higher drops off quite fast. So 290 is a fair weight to base percentages on for assistance AKA not fresh, IMO.

Also, by this point, I was totally wrecked. The past few workouts were accumulating on me.

Superset: DB Strict Side Raise & DB Front Raise (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: baby dumbbells, but I focused on the squeeze and finished my shoulders off.

Inverted Rows

8, 10, 10

notes: now totally dead.

Left the gym, for post workout meal had lambchops and chicken breast, 2 cups longgrain rice, fresh bread, salad. Water.

20 Sept 2016

Ate all the carbs today, I wanted a monster evening session.

warmup: stretched out low back

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
385 x 2
420 x 2
455 x 2
485 x 1
455 x 1

notes: The plan was to do five doubles at 385, but I was feeling froggy, so I kept going. When I went for a double at 485, the first one went so slow, that I stopped at 1, dropped the weight, and tried for another double. When the second set at 455 moved really slow as well, I know I was done with the main work. I guess a weight PR was not in the cards today. It had been just 3 days since my last DL PR, so I am not too upset.

My low back felt DONE after this, so I dropped the weights on the main assistance that followed.

5 inch Block Axle Deadlift (thick axle, Figure 8 straps, long rests)

385 x 1
385 x 3

notes: First time going even slightly heavy on Axle DL. I tried regular straps first, but that axle was just way too thick. Figure 8s fit great though.

Snatch Grip Deadlifts (index fingers outside far rings, long rests)

225 x 4
225 x 6

Widegrip Pulldowns (medium rests)

180 x 15
180 x 15
180 x 13
180 x 13

notes: back dying

DB Shrugs (short rests)

105s x 10
105s x 10
105s x 10

Farmers Walk (speed runs, short rests)

130/hand for 55 feet
145/hand for 55 feet
155/hand for 55 feet
180/hand for 55 feet

Chest Supported T-Bar Rows (less than 30 secs rest, elbows extra high and wide)

50 x 12
50 x 12
50 x 12

This workout kicked my butt early on. I was dripping wet during deads and smelly as all hell.

First day of Cube under the belt. I am scared, lol

17 Sept 2016

Saturday morning fun.

warmup: stretched out low back in between light warmup sets of Deads

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 5
235 x 5
280 x 3
325 x 2
350 x 1
375 x 1
395 x 1
420 x 7 Rep PR!!
375 x 3
375 x 3
375 x 3

notes: hooray! my week is complete, PRs in Squats and Deads (and SSB Squats). That 7th rep was brutal lol. I am told I use a lot of back when I lift, and don’t engage my hams and glutes much, which I know is an issue I have. After my top set, I did some backoff sets. Not really missing the belt right now either.

SSB Good Mornings (medium rests)

70 x 8
160 x 8
210 x 8
210 x 8
210 x 8

notes: I was dying doing these GMs, then somebody brought Timbits… I ate the shit out of those, and my energy came back… but I realized I needed to throw in a lot more work in to the session if I wanted to earn those carbs, LOL

Leg Press (short rests, feet high and wide, toes out, no lockout, constant tension)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Prone Leg Curls (short rests, toes pointing in)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions (short rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Ded! But progress has been made. Now to eat all the food, all day.

15 Sept 2016

I can’t really explain the past day. I couldn’t sleep all night. Constipated. No sleep. woke up feeling HORRIBLY exhausted.

I decided to dial down my calories for the day and just reset my system, took some fibre pills. went to work. eating a little, but much less. finally midway through the morning, I desecrated the office restroom with my unholiness. I smote the mountainside with ruin. I felt a bit better once the GI levee had broke. Still kept food low, kept trying to reset. Was so tired though that I was falling asleep at my desk all afternoon.

I got this weird fascination in my head to come back and do squats a second time this week, and to go for that PR I wanted on Monday.

I walked into the gym, eyes aching in the light, with gas like a horror movie. Gym all to myself. Stomach empty. Popped a can of Monster. Decided to work up to one moderately heavy set. If the bar stopped moving fast, I would stop.

warmup: stretched out my low back

Low Bar Squats (long rests, Romaleos, knee sleeves)

180 x 5
215 x 3
255 x 2
270 x 1
290 x 1
310 x 1
325 x 7 No Wraps Rep PR!!

notes: success!! finally. To be totally honest, I was completely light-headed on that 7th rep. I was growling and grunting through the set as my energy was tanking, and after the 6th rep I felt light-headed. I probably should have stopped, but the PR was so enticing and the bar was moving fast, so F it.

I stayed wobbly after, so I decided to cut the assistance work in half, and went straight to leg curls.

Prone Leg Curls (short rests)

160 x 8
160 x 8
160 x 8

Then I came home to eat some food and drink lots of water

13 Sept 2016

Morning office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press

bar x lots
135 x 5
160 x 3
190 x 2
*wrist wraps on*
200 x 1
215 x 1
230 x 1
*wraps, sleeves*
240 x 5

notes: the 5th rep was getting ugly so I stopped there.

Slingshot Bench (blue sling, short rests)

240 x 4
250 x 4
260 x 4
275 x 4
275 x 4
275 x 3

notes: my spotter was hyperactive, so he wouldn’t let me take long rests, he kept egging me on. On the 3rd set at 275, he touched the bar so I stopped the set right there at 3 reps. He said it was “all you bro”, but I told him I don’t keep going if the bar get molested. So it ended there! 275 is a fun weight though.

2 Arm DB Rows (facedown on incline bench, elbows sorta high, 90 sec rests)

70s x 8
70s x 8
70s x 8
70s x 8

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

25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10

12 Sept 2016

Strongman gym all to myself. Just there, doin ma squats… and who do you think walks in? Magnus Ver Magnusson!! One of the alltime strongman greats. He was there to talk with the owner of the gym, and I have met him a few times now, but it is always a thrill for me

So… I needed to mark the occasion with a PR. I just HAD TO

Low Bar Squats (3ish minute rests, knee sleeves, Romaleos)

135 x 3
185 x 3
225 x 3
275 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 6 @RPE7.5

notes: ok, no PR there, but I had another trick up my sleeve.

SSB Squats (3ish min rests, sleeves, shoes)

160 x 4
230 x 4
240 x 4
250 x 4
260 x 4 Rep PR!!
270 x 4 Rep PR!!

notes: I didn’t want to be greedy, so I moved on.

Prone Leg Curls (short rests)

150 x 10
150 x 10
150 x 10

And that was it! Knee feeling good, so I am happy.

10 Sept 2016

Saturday morning strongman workout. Did a teamup, and traded sets back and forth.

warmup: low back stretches between early DL sets

Deadlifts (long rests, SABOs, no belt)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
385 x 3
385 x 3
385 x 3
385 x 3
385 x 7 @RPE8.5

Paused Deadlifts – pause below knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: low weight, short rests, those 60 seconds were spent cheering the other guy on. just taking a small vacation from block pulls. the original plan was only 30 seconds rest, but I figured I needed 60 seconds for the other guy to do his thing. I probably should have upped the weight to compensate. So I did another wave of these right after.

Paused Deadlifts – pause above knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: honestly, the 60 sec rests made these too easy. so I decided to pump up the volume in the rest of the workout.

SSB Good Mornings (short rests, traded sets back and forth)

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Leg Press (short rests, traded sets back and forth, kept constant tension with no lockout)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Leg Extensions (short rests, traded sets back and forth, focused on the squeeze at the top)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

notes: my friend’s legs felt wobbly at the end! I felt ok actually. We will see if I am feeling it tomorrow.

Then after that I came home, promptly lost my phone, and spent the early afternoon retracing my steps around the city looking for it. Kind of a wasted Saturday afternoon

9 Sept 2016

Office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (medium rests)

bar x lots
135 x 3
185 x 3
*wrist wraps*
220 x 3
220 x 3
220 x 3
220 x 3
*wrist wraps, elbow sleeves*
220 x 8 @RPE8

notes: happy with this. I am on pace for another rep PR. Bench has been making steady and solid progress over the last month or two, so that is good.

Slingshot Bench (blue sling, short rests)

220 x 6
220 x 6
220 x 6

notes: I was supposed to do 4 sets, but the sling was too tight and it was cutting off the blood to my arms, lol. My triceps were throbbing so bad, I needed to stop.

2 hand DB Rows (90 sec rests, facedown on incline bench, elbows high)

60s x 10
60s x 10
60s x 10
60s x 10

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

25s x 12 / bar + 70 x 12 / 40s x 12
25s x 12 / bar + 70 x 12 / 40s x 10
25s x 12 / bar + 70 x 12 / 40s x 11