Archive for November, 2015


Nov 30, 2015

closing out November with a bang!

warmup: foam rolled upper back, lats; static lat stretch

Bent Over Rows (2-3 min rests)

bar x 5
95 x 4
135 x 3
185 x 1
190 x 9 @RPE7
190 x 8 @RPE7
190 x 9 @RPE7
185 x 9 @RPE7
185 x 9 @RPE7
185 x 10 @RPE7

Widegrip Pulldowns (2 min rests)

35 x 10
85 x 5
125 x 4
155 x 3
175 x 10
175 x 9
175 x 9

One Arm DB Row (2 min rests)

50 x 27 per arm
50 x 28/28
50 x 25/25

notes: wanted to pump out some reps. the way I like to do this for 1A rows is to pump out a bunch of quick ones, then when it gets hard, do about 8-10 more reps real slow by letting my arm hang at the bottom and stretch my lat out, then contract it hard. so first I pump up the muscle with rapid reps, then I stretch and contract hard. Felt like cardio, back was pumped.

post: 10 min LISS

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Nov 29, 2015

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

Bench Press (1-2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
185 x 9 @RPE7
185 x 8 @RPE7
185 x 10 @RPE7
180 x 9 @RPE7
180 x 8 @RPE7
180 x 9 @RPE7

notes: as a lesson learned from my last incline bench session, I kept my wrists tight with the wraps

Overhead Press (1-2 min rests, strict)

bar x 5
95 x 4
125 x 7 @RPE7
125 x 8 @RPE7
125 x 7 @RPE7

Seated Chest Press Machine (2 min rests)

180 x 8
180 x 10
180 x 12

post: 10 min LISS

Nov 28, 2015

lets do it! Back on that RPE7

warmup: dorsiflexions, TKEs, dynamic ham stretches

Low Bar Squats (2 min rests, Romaleos)

135 x 5
185 x 3
225 x 1
*belt on*
260 x 6 @RPE7
260 x 5 @RPE7
260 x 7 @RPE7
250 x 9 @RPE7
250 x 6 @RPE7
250 x 6 @RPE7

notes: confession time. first time EVER doing low bar squats. Its just not how I learned them. I had the club check my form, they thought my form looked much better on low bar. Hmmm, interesting. Still, need to relearn how to keep the upper back tight and the best foot placement to avoid sore knees. so my reps varied quite a bit. I will get comfortable on them though.

Stiff-Legged Deadlift (2 min rests)

135 x 5
185 x 4
225 x 3
255 x 9 @RPE7
255 x 7 @RPE7
255 x 9 @RPE7

Seated Calf Raises (2 min rests)

150 x 10
150 x 13
150 x 15
150 x 11

post: nothing

Nov 25, 2015

warmup: none

Deadlifts (1-2 min rests, barefoot, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
325 x 4
325 x 4

notes: during my rests, I stretched out my low back. Beltless is cool, but I need massage-y on me low back so bad. While I was doing this, the janitor was mopping the floor in my area. During my first 325 set, he actually came over and swiped his wet mop THROUGH my deadlift area!!! Like, right under the bar and in my foot path when I unrack it. NOW there’s trouble in River City…

I held the first rep at the top for a few seconds, just stared him down while he mopped, then I slammed the weights down inches from his mop and forward foot. I PLANTED 325 into the ground. They were rubber plates so it didn’t break the floor, but it was loud and everyone looked at me. The janitor left the area and went to go mop somewhere else. He never came back.

Fuuukkkkk, dude, wanted to flip out on him so bad. Its like bruh… DUDE, THAT IS UNSAFE. I swear on me mum, if he spreads water over the floor in my zone again, I will snap his mop in 2 and fukk him in the heart with it.

Good Mornings (60 sec rests)

bar x 10
155 x 5
155 x 5

Standing Calf Raise Machine (60 sec rest)

240 x 9
240 x 9

post: none. low back hurt, wanted to go home and eat Oreos and do laundry

Nov 24, 2015

getting real tired of your shit, deload week. otoh, naps are awesome. feeling actually upbeat and happy! batteries were obviously depleted. I might get a massage though, low back is still tight

warmup: took a dump
also foam rolled upper back and lats

bent over rows (60 sec rests)

bar x 5
135 x 5
170 x 5
170 x 5

Widegrip Pulldowns (60 sec rests)

45 x 10
85 x 6
125 x 6
165 x 6
165 x 6

post: 15 min LISS

Nov 23, 2015

warmup: none needed. wussy deload workout

Incline Bench (shallow incline, 60 sec rests)

bar x 5
95 x 4
115 x 2
135 x 5
135 x 6

Flat DB Press (60 sec rests)

65s x 5
65s x 5

Overhead Press (strict, 60 sec rests)

bar x 5
95 x 3
105 x 5
105 x 5

post: 15 min LISS

Nov 22, 2015

good old deload week this week, feel free to skim over all of the entries until Saturday

I shortened all of my rests to 60 seconds. Kept it quick-paced.

High Bar Squats (60 seconds rest, Romaleos, no sleeves)

135 x 5
185 x 3
225 x 1
235 x 4
235 x 4

notes: figured since it was a deload I may as well do it with no belt, no knee sleeves

Stiff_Legged Deadlift (60 sec rests, barefoot)

135 x 5
185 x 3
235 x 4
235 x 4

Barbell Lunges (60 sec rests)

85 x 4 per leg
85 x 4

post: 15 min LISS

Nov 21, 2015

the past few days have been a blur. Thursday and Friday I have been totally laid out.  Thursday and Friday morning I worked, but Friday afternoon I just lay down at home, watching Netflix and drifting in and out of sleep. I felt like total crap, I was a wreck.

Saturday morning, and I still feel like crap, but I dragged myself down to the gym for some lifting. It was time. Even a mediocre session is what I need right now to get me back on track.

warmup: none

Deadlifts (long rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 8
335 x 6
335 x 4
335 x 6
325 x 7
325 x 5
325 x 6
325 x 6

notes: long rests. my low back was pumped. I would lay down for 2 minutes, then get up, have a few sips of water, tense up, go for it again. so let’s say 2ish to 5ish minutes between sets. I would stop when the bar slowed down or when my low back was too pumped.

Good Mornings (2 min rests)

bar x 10
135 x 5
165 x 10
165 x 15
165 x 12
165 x 10
165 x 11
165 x 6

notes: the stretch actually felt good on my low back. On that last set I just was too tired to go on.

Seated Calf Raises (2 min rests)

140 x 15
140 x 15
140 x 15
140 x 14
140 x 14
140 x 16

Nov 18, 2015

new wordpress interface sucks.  cant figure how to add media any more, at least YT vids

 

afternoon office workout

warmup: none, too hyped

bent over rows (2-3 min rests)

bar x 5
95 x 3
135 x 3
180 x 8 @RPE9
180 x 8 @RPE9
180 x 10 @RPE9
180 x 8 @RPE9
180 x 7 @RPE9
170 x 11 @RPE9
170 x 11 @RPE9
170 x 12 @RPE9
170 x 11 @RPE9
170 x 12 @RPE9

Widegrip Pulldowns (2 min rests)

80 x 9
120 x 6
175 x 10
175 x 10
175 x 9
175 x 9
175 x 9
165 x 12
165 x 11
165 x 12
165 x 9
165 x 10

Nov 17, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs; foam rolled upper back, armpits

Swiss Bar Overhead Press (2-3 min rests, not strict)

82 x 5
102 x 5
124 x 12 @RPE9
124 x 11 @RPE9
124 x 11 @RPE9
124 x 10 @RPE9
124 x 9 @RPE9
124 x 9 @RPE9

Superset: Skullcrushers & Barbell Curls (2 min rests)

75 x 12 / 65 x 11
75 x 11 / 65 x 10
75 x 9 / 65 x 9
75 x 9 / 65 x 11
75 x 11 / 65 x 11

notes: triceps feeling burnt by the end. They are the sticking point in my OHP as well, so I know they need the work.

Superset: pushups & DB Curls (2 min rests)

10 / 35s x 12
8 / 35s x 11
9 / 35s x 12
9 / 35s x 13
8 / 35s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

30s x 16 / 65 x 12
30s x 15 / 65 x 12
30s x 17 / 65 x 11
30s x 15 / 65 x 12
30s x 14 / 65 x 12

It was almost 10 pm by this point, so I scrapped the cardio and came home.