Archive for October, 2014


20/27 Legs

Warm-Up (Romaleos, SBDs, change weights and go again)

135 x 5 (narrow, atg)

160 x 5 ( narrow, atg)

190 x 5 (medium)

 

Main (belt, 2 min rest)

240 x 5

270 x 3

305 x 5

 

Joker Sets ( 3 min rest)

335 x 1

370 x 1

385 x FAIL

 

notes:  370 went up much smoother this week, so we tried for 385.  Failed, and had an awkward dump forward.  I think the biggest fail is how I dumped it off on the bar, could be dangerous for the neck.

 

20/27 Assistance

Went to the gym to catch up on the other half of my workout from yesterday.

 

Overhead Press (cleaned cambered bar from floor to begin each set)

warm-up – superset with over & backs (change weights and go again)

60 x 5 / ob8

80 x 5 / 8

95 x 3 / 8

115 x 1

main assistance  (60 sec rest, elbow sleeves worn)

140 x 3

140 x 3

140 x 3

140 x 3

140 x 3

 

post-workout:  15 min elliptical, alternating between 2 min of light resistance long strides and high resistance short steps

notes:  And then back to work!  Quick but worth it.

 

20/27 Chest

Another half-workout, it was all the time I could spare at work.

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (all bench reps paused Spoto Press style, no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

100 x 5 / o&b

115 x 5 / o&b

 

main – Superset Bench and Free Cable Widegrip  Pulldowns (1-2 min rest b/w sets)

145 x 5 / 105 x 5

165 x 3 / 5

185 x 10  (elbow sleeves worn)  Rep PR!!

 

Joker Sets (2-3 min rest, elbow sleeves on)

205 x 1

225 x 1

245 FAIL

245 FAIL

notes:  240 moved quickly last week so I had a real shot at 245 today.  The first one, I think I let the bar come down too fast and I lost lat tension at the bottom, and I couldn’t get out of the bottom of the range of motion.  So I rested a few minutes and tried again.  This time I lowered it extra slow and tried to coil like a spring and use lots of leg drive.  It got about halfway up and I got stuck.  So I figured I was done for the day.

 

I was going to do some OHP, but instead I showed a coworker how to barbell squat.  I feel it was a worthwhile sacrifice, stop fishing for 20 minutes to teach another man how to fish 🙂  Maybe I can do my OHP work tomorrow.

 

20/27 Back

Ugh, hamstrings are SO sore from the Saturday workout.  Curse you, Good Mornings!!

warm-up foam rolled IT Bands, Piriformis, Adductors; back roll to V sit

Deadlifts (no straps, barefoot)

warm-up (change weights and go again, double overhand)

170 x 5

215 x 5

260 x 5

 

main (belt goes on, crossgrip, 2-3 min rest)

325 x 5

365 x 3

410 x 2

 

notes:  Back wasn’t feeling solid so I stopped at 2 reps on the AMRAP set.

 

Joker Set

450 x FAIL

notes:  Shit!!  I haven’t failed a DL in months.  I have been playing it real conservative for the past 20 weeks on Deadlifts, but decided to push myself deep into new territory, and came up short.  I got it a few inches off the ground and I couldn’t get it any higher.

 

Dust myself off, and move on to Squats.

 

Squats (Romaleos)

warm-up (change weight and go again)

130 x 5 (narrow, ATG)

160 x 5 (narrow, ATG)

190 x 3 (narrow, ATG)

240 x 1 (medium stance)

 

main assist (60 sec rest, medium stance, belt)

290 x 3

290 x 3

290 x 3

290 x 3 (tried narrowing my stance a bit for sets 4 and 5)

290 x 3

notes:  Rest was short, but I busted through these with confidence.  I tried bringing my feet together a bit (halfway between my warmup stance and my working stance) and found I hit depth much easier so I might try that moving forward.

 

post-workout:  13 min elliptical LISS

19/27 Extra

Had to go down to the gym today to finish yesterday’s workout.

 

Deadlifts (barefoot)

warm-up (change weight and go again, double overhand)

170 x 5

210 x 5

260 x 3

325 x 1

 

main (2 min rest, belt, crossgrip)

385 x 3

385 x 3

385 x 3

385 x 3

385 x 3

 

Good Mornings (still barefoot)

bar x 10

115 x 13

115 x 15

115 x 15

 

post-workout:  7 min cardio on the stairmaster, 8 min cardio on the elliptical

19/27 Legs

warm-up:  foam rolled IT bands, adductors, piriformis

 

Squats (Romaleos worn, knee sleeves worn)

 

warmup  (change weights and go again)

130 x 5 (narrow, ATG, paused)

160 x 5 (narrow, ATG, paused)

190 x 5 (medium stance)

 

main (2-3 min rest, belt worn, medium stance)

225 x 3

255 x 3

290 x 8  Rep PR!!

 

notes:  Bar was moving well, so I kept going.

 

 

Joker Sets (2-3 min rest, belt worn, medium stance)

320 x 3

350 x 1

370 x 1  Weight PR!!

 

notes:  Weight was moving well at 320, but when I did 350, it slowed down a bit.  I probably should have stopped there, but I did 370.  It was a grinder, I got stuck for a second at the top, but I pushed through.

 

I decided to call it a day there, and will do some deadlifting tomorrow.

19/27 Shoulders

Overhead Press (cleaned cambered bar from floor to begin each set)

warm-up  (change weights and go again)

60 x 5

80 x 5

95 x 5

main  ( 1-2 min rest)

110 x 3

125 x 3

140 x 10 (elbow sleeves on)

 Joker Sets (2-3 min rest)

155 x 1

170 x 1

 

notes:  I stopped there because I kept aggravating my banged-up finger, and the pain was distracting.  I could maybe have pushed for a PR otherwise.  Feeling strong.

 

Assistance

Bench Press  (2-3 min rest)

warm-up   (paused all bench reps an inch above chest, Spoto Press style)

80 x 5

100 x 5

115 x 3

145 x 1

main assist   (2 min rest)

175 x 3

175 x 3

175 x 3

175 x 3

175 x 3

 

notes:  and that was it!  went back to work.

19/27 Chest

Noontime office workout!

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

100 x 5 / o&b

115 x 5 / o&b

 

main – Superset Bench and Free Cable Widegrip  Pulldowns (1-2 min rest b/w sets)

135 x 3 / 115 x 5

155 x 3 / 5

175 x 10 / 5 (sleeves worn for bench)

 

Joker Sets (2-3 min rest)

215 x 3

240 x 1   Weight PR!!

255 FAIL

 

notes:  Was feeling good so went for it.  240 went up easy!  255 I got stuck halfway through, and the spotter had to bail me out.

 

Assistance

Overhead Press   (no rest for warm ups, cleaned the cambered bar from the floor at the start of each set)

warm-up

60 x 5

80 x 5

95 x 3

115 x 1

 

main assist (90 sec rest, sleeves worn)

140 x 3

140 x 3

140 x 3

140 x 3

140 x 3

 

 

notes:  very successful session!  keep grinding the weights out, the strength will follow.

19/27 Back

Late night, just gonna post this and fade.

 

 

warm-up foam rolled IT Bands, Piriformis, Adductors

Deadlifts (no straps, barefoot)

warm-up (change weights and go again, double overhand)

170 x 5

215 x 5

260 x 5

notes:  Glute-ham tie felt tight and sore on the right side, so after the first warmup set I rolled on it with a Lacrosse ball for about 3 minutes.  Seemed to clear up after that.

main (belt goes on, crossgrip, 2-3 min rest)

300 x 3

345 x 3

385 x 4

 

notes:  Low back was rounding on the 4th rep, so I called it there.  Decided to keep going, just to see if I could get my form back for one more set.  I have to push the Jokers if I am going to be ready for week 22.

 

Joker Set

435 x 1 Weight PR!!

notes:  form was much better on this one.  But time was tight as hell, so I moved on to squats.

 

Squats (Romaleos)

warm-up (about 60 sec rest)

160 x 5 (narrow, ATG)

190 x 3 (narrow, ATG)

240 x 1 (medium stance)

notes:  Was tight on time so I cut a warmup set out.

 

main assist (60-90 sec rest, medium stance, belt)

290 x 3

290 x 3

290 x 3

290 x 3

290 x 3

notes:  Weight felt heavy but I got through it just fine.

 

post-workout:  20 min treadmill LISS

18/27 Shoulders

 

Overhead Press

warm-up – Superset OHP and Over & Backs (minimal rest between supersets)

60 x 5 / over&backs x 8

80 x 5 / ob

95 x 5 / ob

main – Superset OHP and Free Cable Widegrip Pulldowns ( 1-2 min rest b/w supersets)

100 x 5 / 14 plates per side x 5

115 x 5 / 5 (elbow sleeves came on)

130 x 9 / 5

 

 

Assistance

Bench Press  (2-3 min rest)

warm-up – Superset BP and Pulldowns  (paused all bench reps an inch above chest, Spoto Press style)

75 x 5 / 5

100 x 5 / 5

115 x 3 / 5

145 x 1 / 5

main assist   (2 min rest)

175 x 3

175 x 3

175 x 3

175 x 3

175 x 3

 

post-workout:  15 min LISS cardio on the elliptical