Archive for May, 2015


May 15, 2015

Turn up the bass, and enjoy the epic drumming that got me mind-pumped waiting to workout today.

Had to work late on Thursday, so moved shoulders to Friday. Just had time for something focused and dirty, do my main stuff and get back to work.

Standing 1 Arm DB OHP (approx. 3 min rest, elbow sleeves, wrist wraps)

30 x 5/5
50 x 3/3
75 x 8/8
80 x 2/2
80 x 5/5
80 x 6/6
80 x 8/8

notes: great stuff! on my first set with the 80s, I lost balance a bit so stopped the set. But as each set happened, I got stronger and more comfortable, so feel ready for the 85s next week. Only slight English with the legs on the last 2 sets, but this isn’t a strict press contest, so DGAF. I am coming for you circus dumbbell…

Seated Smith Machine OHP (approx. 2 min rest)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 8
+ 120 x 4

notes: good finisher for my shoulders. Finally felt comfortable moving up past 110, to 120 on the smith bar.

Hit a few PRs, so a stellar session.

May 11, 2015

Runnin outta gas, need a day off. I think my back is tired as fukk, and its zapping my energy in general.

One more kick at the can, then I take tomorrow off.

Push Press (elbow sleeves, wrist wraps, oly shoes, short rests)

bar x 5 strict
135 x 3
175 x 6
175 x 6
175 x FAIL
155 x 8

notes: those 175 sets were hard-fought. On the 3rd set I ran outta gas, so I did a backoff set right away. Found a good working weight for a while I think.

Superset Cable Face Pulls and YT Flys with the TRX

60 x 15 / 10Y10T
60 x 15 / 10Y10T
60 x 15 / 10Y10T

Superset Hybrid Rear Delt Upright Cable Row & “Agony Press”

I call it an Agony Press because that’s what CT Fletcher called it, lol. Its a front OHP followed by a BTN OHP. Works my weak points quite well.

60 x 15 / 30 x 20
60 x 15 / 40 x 20
60 x 15 / 40 x 36

notes: 36 was the max # of agony presses I could do, lol

Short and sweet, F it, go eat some scrambled eggs and salsa and a brown tortilla and call it a day.

May 10, 2015

Just wanted a really stripped-down session: get in, do my stuff, get out.

High Bar Squats (shoes, knee sleeves, 1-2 min rest)

135 x 5 narrowstance
170 x 5 narrow
*belt on*
205 x 5 regular stance
235 x 3
270 x 3
305 x 3

Deadlifts (sock feet, 1-2 min rest)

140 x 5 hookgrip
180 x 5 hook
*belt on*
215 x 5 double overhand
250 x 3 crossgrip
285 x 3
320 x 3

notes: during my working sets, there was another guy deadlifting with what I can only assume was an intentionally rounded upper back. Lower back was fine, but he seemed to be tucking his chin and rounding the upper back. He was only doing 135, so I left him to his business. But then another guy came up to him and started giving him tips, and the guy seemed receptive, so I guess he genuinely didn’t know what he was doing. Then the advice guy pointed at me and said “do what this guy is doing”. So I said oh hell, may as well talk about his upper back. After that, the guys form improved.

Then the advice guy wanted to chat with me, ask if I was a competitive powerlifter, and so on. I can only lol at the competitive part, my form is good, but I am moving baby weights. So instead I talk about the strongman gym for a while. Anyhoo, good to know other dudes be mirin my form He said I move well for a big guy. In my head I thought, I am one of the smaller dudes in the strongman gym, but the guy talking to me looks like a crossfit manlet, so I kept my mental chatter to myself

post-workout: high resistance LISS elliptical for 20 min. The gym was humid! I was getting a major sweat going.

May 9, 2015

Strongman Day

Feeling pretty beat up this morning, but I put on my big boy pants and went down to the gym.

I basically saw what other people were training and jumped in with them. It was humid and overcast outside, but we trained outside in the parking lot.

Yoke Walks Move quick, keep adding weight until my speed slows significantly. Rule of thumb, stay under 15 seconds

360 lbs for 70 ft
360 lbs for 70 ft
410 lbs for 70 ft
410 lbs for 70 ft
460 lbs for 70 ft
460 lbs for 70 ft
500 lbs for 70 ft
500 lbs for 70 ft

My speed had gone down, plus someone needed to take the yoke apart and do Farmer’s Walks, so I joined them on that.

Farmer’s Walks

130 lbs each hand for 150 ft
130 lbs each hand for 150 ft
160 each hand for 150 ft
160 each hand for 150 ft
200 each hand for 150 ft
200 each hand for 80 ft
130 each hand for 40 ft, 180 degree turn, then back 40 ft
130 each hand for 40 ft, 180 degree turn, then back 40 ft

After that I could have done Atlas Stones, but for:

a. I had nothing to protect my arms, and they would get shredded
b. I had done extra sets of the other 2 and was now getting a little gassed from the heat and humidity
c. I was now starving out my butt

So called it a day and came home.

In order to catch up, I did 2 workouts, and cut down the volume a bit. One workout before noon, the other in early evening.

Workout 1

Standing 1 Arm DB OHP (2 min rest)

30 x 5/5
*wrist wraps, elbow sleeves on*
50 x 3/3
70 x 8/8
75 x 7/7
75 x 5/5
75 x 3/3

notes: moved up to the 75s, got tiring real fast, haha

Seated Smith Machine OHP (90 sec rest)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 7
+ 110 x 4
+ 110 x 5
+ 110 x 6

notes: as time went on and I was recovering from the DB presses, I started to get stronger each set on these :/

then back to work.

Evening Workout Yeah, I cant find my notes from last night, so here is my best recollection.

Superset: Weighted Twists & Roman Chair Knee Raises. 3 sets of that

Superset: Side Plank, Side Plank, Plank, Half Turkish Get Ups, Dips. 3 sets of that

3 sets of seated DB Curls

3 sets of Pushdowns

3 sets of Cable Curls

After that, I came home, ate some food and pretty much passed out. Long week.

May 7, 2015

Front Squats (oly shoes, knee sleeves, approx. 2 min rest)

bar x 5
95 x 5
115 x 3
*belt on*
155 x 7
155 x 8

notes: During the first 155 set, the bar slipped forward a bit and I had to catch it, so I stopped it there, at 7 reps. During the second set, after I was done, I noticed a spot of red on my shoulder. I have a tag on my shoulder, like a mole. I guess when the bar slipped, it ripped it open So now my shoulder was bleeding through my shirt *eek*

Bleeding on the bar is not hygienic, so I called it there and moved on to Deadlifts.

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5 hookgrip
135 x 3 hook
*belt on*
225 x 2 double overhand
285 x 2 crossgrip from now on
285 x 2
285 x 2

notes: still need to figure out the optimal foot placement for me on this movement.

Deficit SLDL (60 rest)

95 x 12
95 x 12
95 x 12

notes: quarter plates help me go as deep as I can handle. Actually TOO deep today, I couldn’t touch the ground without relaxing my back and shoulders, and somewhat losing the tension in my hamstrings. So I let the bar hover off the ground, does that make it a Deficit Romanian? I dunno. All that matters is keeping the tension in the hamstrings, slow descents, long pauses at the bottom. Stretch those puppies out.

Hex Bar Deadlifts (2 min rest)

260 x 6
260 x 6
260 x 6

notes: hands feel too far out on these, like its a hex bar snatchgrip deadlift or something. oh well, it all hits the back, right?

Hyperextensions (30 sec rest)

15, 15, 15

Superset: Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 80 x 10
100 x 10 / 80 x 10
100 x 10 / 80 x 10

May 4, 2015

Cue lame scifi joke.

Anyhoo, my foot was feeling better, so I had to stuff 2 workouts into one. I only had an hour with the trainer so I had to keep up a brisk pace. All main movements, no assists.

Push Press

bar x 5
*elbow sleeves and wrist wraps on*
115 x 5
165 x 8
165 x 8
165 x 7
165 x 8

notes: I wanted at least one set of only clean reps, no hitches, and didn’t get it. Debating whether to go heavier next week or not.

Squats (Romaleos, knee sleeves)

135 x 5 narrowstance
*belt on*
205 x 5 regular stance
220 x 5
255 x 5
285 x 5

notes: took me a while to get comfortable, even the 220 set felt off. But by the time I was at 255 it felt good again.

Deadlifts (socks)

140 x 5 hookgrip
180 x 5 hookgrip
215 x 5 double overhand
*belt on*
230 x 5 crossgrip
265 x 5 cross *no belt* (just a test)
300 x 5 cross

notes: By the time I hit Deadlifts, I was in a nice groove. Hit all my numbers, short rests, felt good. Trainer was happy I kept up the tempo.

May 2, 2015

Strongman Day

Yoke Walk (go heavy, don’t drop, walk 30 ft, turn around, repick, take it back)

365 for 30 ft, then back
405 for 30 ft, then back
505 for 30 ft, then back
505 for 30 ft, then back

notes: once I dialed the weight up to 505, my stride became much more important. Walking with this thing works the core to keep it from swaying, and if I took too long of a step, I have to twist to keep it stable, and I end up tightrope walking. Short, choppy steps.

Sandbag Front Carry (200 lb bag)

pick it up, carry it approx. 100 ft with one 180 degree turn
pick it up, carry it 60 ft with one 180 degree turn

Atlas Stone Load

170 lb stone to a 48″ platform then bring it back to the ground, 5 reps
170 lb stone to a 48″ platform then bring it back to the ground, 5 reps

notes: Once I go from a 210 stone down to a 170 lb, the size difference is notable, I find it annoying trying to wrap my arms over and around, stone is too small. I did these reps as fast as I could, felt like cardio!!

Car Push

2 grown ladies sat in their hatchback and put it in neutral, I pushed it for over half a city block
Then I did it again.

The car was light so once it got moving, it became more of a sprint with my hands resting on something, haha. Hard to keep up.

April 30, 2015

My workout! Mid-day shoulder day. I took a relative newbie coworker with me and showed him how to work shoulders like a bro, meaning no side raises or rear delt work, lol. We didn’t have a lot of time, so it was more about the heavy presses.

one arm standing DB OHP (took turns, me then him)

30 x 5/5
50 x 3/3
70 x 7/7
70 x 7/7
70 x 6/6
70 x 6/6
70 x 4/4

notes: first time hoisting the 70s overhead! Feels good, think I shall stick here for a little bit.

Smith Machine Seated OHP (took turns)

bar x 8
bar + 50 x 8
+70 x 8
+90 x 8
+100 x 8

notes: twas a hard-fought 8 reps on that last set, big-time grinds.

I am eager to hear how my coworkers shoulders are feeling today. I know that I toss and turn a lot at night, and I know it was a good shoulder day when my soreAF shoulders prevent me from tossing and turning without pain that wakes me up.