Archive for December, 2015


Dec 30, 2015

One of those days where nothing was clicking. All my meal timings were off, my sleep is off, I had to stay late at work and got caught for over an hour in rush hour gridlock. Had to pull another late-nighter at the gym.

Wanted to try out some new moves. As soon as I tried the warmup sets, I realized these would be the working sets lol. To be fair, I think you shouldn’t rush the weight on these.

warmup: nada

Box Deadlifts (SABOs, long rests)

I wanted to try these. Basically a SLDL, but you mash your calves against some low shelf (I used a weighted-down bench, like Chad does in the video). The idea is to keep your shins vertical. So its a restricted SLDL of sorts, very strict.

bar x 5
135 x 6
225 x 6
225 x 6
275 x 1 ***
275 x 6
315 x 3

notes: even though I wanted to go light and be conservative, they were feeling good so I went up to 3 plates. I don’t know if I have gone 3 plates on SLDL before. It was ok, but with 3 plates, it started deflecting off my bench and dumbbell setup, so I only did 3. Big low back pump from these. I can see these getting tiring quick.

On my first 275 set, the unthinkable happened… during the first rep, I sharted!@!@@@@!!!!! Just a little bit, I stuck my butt out, descended, and… mini poop. I ran off to the bathroom and had a wardrobe change. Something I ate did NOT agree with me. First time I pooped in my pants during a deadlift, hooray!! I still finished my workout though, LOL. Where is my medal of bravery? Usually when you shart, it is considered acceptable if you throw in the towel and go home, right?? Instead I PR’ed on SLDLs. LMAOOOOOOOOOOO

Pause Deadlifts (SABOs, belt, 3 pauses on way up and way down)

135 x 6
135 x 6
225 x 6

notes: never did a pause DL before. So I went light, and tried out a triple pause on the way up and the way down. It got challenging fast! I paused right when I got off the floor, once at knee level, and once above knees. For light DLs, they also got taxing on my low back quickly.

Reverse Hyperextensions (short rests)

8, 8, 3, 8

notes: on the third set I had gas and got nervous so I stopped and ran off to the washroom, lol. Last thing I need is to shart again with my butt hanging out over a shelf as I kick my legs up!

So yeah, NOTHING today was working, lol. Let’s forget this day ever happened, K?

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Dec 29, 2015

Time to go for a rep max

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, light TKEs, dynamic hamstring warmups

Low Bar Squats (generous rests, SBDs, Romaleos)

135 x 3
185 x 3
225 x 3
*belt on*
275 x 3
315 x 3
365 x 3 Rep PR!!

notes: I considered going higher, but I will need to compress my training over the next week and a half to time my deload with my travel, so I called it here and left plenty in the tank. I am coming for you, 4 plates.

Low Bar Hi Pause Squats (2 min rests, belt, shoes, knee sleeves)

305 x 4
305 x 4

notes: first time doing these, normally I pause at the bottom. the idea is you rise back up, once past parallel, you pause, take away your momentum, then recommence the push. felt a bit like CAT squats, where you don’t pause but you accelerate on the way up.

hyperextensions (60 sec rests)

10, 10, 10, 10

Dec 27, 2015

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

Extra Widegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
170 x 6
175 x 6
180 x 6
185 x 6

notes: this was as widegrip as I could safely go, meaning still capable of reracking it at lockout. Any wider and I would have needed a spot.

Spoto Press (2 min rests, wrist wraps)

185 x 6
185 x 6
185 x 6

notes: I haven’t done widegrip in a while, nor had I done spoto in a while, so I was not ready for it lol. I was taking extra long juicy pauses at the bottom during my first set, and by the last rep I could baaaaarely lock it out! During sets 2 and 3 I only paused it for a fraction of a second.

Widegrip Pulldowns (2 min rests)

150 x 10
160 x 10
170 x 10
180 x 10

DB Flys (2 min rest)

25s x 10
25s x 10

notes: the weight was not as important as getting a long stretch at the bottom, so I did these for that. I also kept my wrists pronated, as it makes the movement easier on my shoulder.

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
280 x 10

post: 11 min LISS

Dec 26, 2015

Heavily carbed up from Xmas Day, I decided to get in some morning squats today.

warmup: foam rolled IT bands; dorsiflexions, TKEs

High Bar Squats (2 min rests, SBDs, Romaleos)

bar x 5
135 x 4
185 x 3
225 x 2
*belt on*
275 x 1
280 x 5
280 x 5
280 x 5
280 x 5

notes: I threw in some low pauses randomly during these sets. I wanted to warm up my pauses for the next exercise.

Low Bar Pause Squats (2 min squats, SBDs, Romaleos, belt)

280 x 5
280 x 5
280 x 5

notes: nice juicy pauses at the bottom. I was also told my wrists were doing better this week, not pinning back.

reverse hyperextensions (60 sec rests)

10, 10, 10

Dec 24, 2015

Only worked a half day or so, went to the office gym at noon to get turnt (I am trying to sound young)

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

Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
170 x 3
205 x 3
*wrist wraps and elbow sleeves on*
235 x 3 Rep PR!
255 x 1 Weight PR!

*just wrist wraps now*
205 x 4
205 x 4

notes: My bench sucks. But I am working on it! I actually went for a second rep at 255 and failed, so I just moved to some backoff sets.

Cable Widegrip Rows (2 min rests)

125 x 10
135 x 10
145 x 10

DB Side Raise (strict, leaning, 90 sec rest)

25s x 10 per arm
25s x 10

DB Curls (90 sec rests)

30s x 10 per arm
30s x 10

post: 11 min LISS

Hitting much overdue PRs this week! Good times.

Dec 22, 2015

Heavy triples tonight.

warmup: foam rolled IT bands, adductors, piriformis

Deadlifts (long rests, SABOs)

bar x 5
135 x 5
185 x 4
225 x 3
275 x 3
315 x 3
*belt on*
365 x 3
415 x 3 REP PR!
435 x 3 REP PR!

notes: my previous 1RM was 445, so my goal was 415 for 3. I hit that easy, so went one further and hit it easy as well.

Block Pulls (short rests, no belt, block below knees)

365 x 4
365 x 4

notes: just wanted to focus on the glute squeeze at the top

Reverse Hyperextensions (short rests)

10, 10, 10

notes: don’t know how much the machine weighed, but it was awkward. got them done regardless.

Dec 21, 2015

Office workout

warmup: nada

Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
185 x 2
*wrist wraps on*
205 x 5
205 x 5
205 x 5
205 x 5

Closegrip Bench Press (2 min rests, wrist wraps)

185 x 5
185 x 5
185 x 5

Cable Wide Rows (elbows stay high, 90 sec rests)

95 x 10
105 x 10
115 x 10

notes: had to benchmark my weight on this cable machine. if I had more time I would have done heavier sets, so I just focused on the contraction

DB Skullcrushers (90 sec rests)

25s x 10
25s x 10

DB Front Raises (90 sec rests)

20s x 10
20s x 10

post: nada

Dec 20, 2015

The start of another strength block. I am stopping the RPE experiment for now, upping the weight gradually, reducing the volume, tightening up the selection of exercises, and will toss in a few rep PR attempts once or twice a week.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, ham warmups

High Bar Squats (2-3 min rests, Romaleos, SBDs)

135 x 5 *barefoot*
185 x 4 *barefoot*
225 x 2
*belt on*
275 x 6
275 x 6
275 x 6
275 x 6

notes: I honestly forgot to put on my shoes the first few sets, lol

Front Squats (2-3 min rests, Romaleos, SBDs, belt)

195 x 6
195 x 6
195 x 6

notes: haven’t done front squats in a while! felt challenging

Hyperextensions (90 sec rests)

10, 10, 10, 10

Dec 18, 2015

Coming to the end of another training week. Not sure if I should deload or launch into a new block. Part of me really wants to, but another part of me is sorta beat up.

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
175 x 10 @RPE9
175 x 10 @RPE9
175 x 11 @RPE9
175 x 10 @RPE9
170 x 11 @RPE9
170 x 8 @RPE9
170 x 12 @RPE9
170 x 11 @RPE9

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests, elbow sleeves on the tricep work)

95 x 14 / 85 x 9
95 x 15 / 85 x 9
95 x 14 / 85 x 10
95 x 14 / 85 x 8
95 x 12 / 85 x 8

Superset: DB Strict Side Raises & DB Rear Delt Flys (2 min rests)

30s x 6 / 25s x 8
30s x 7 / 25s x 9
30s x 6 / 25s x 8
30s x 6 / 25s x 10
30s x 8 / 25s x 8

notes: feels awkward going heavy on these. would much rather go light and high rep.

post: 10 min LISS

Dec 17, 2015

Despite my forearms still cramping, it was time to head back to the gym. I took turns with other people and chatted throughout the workout, so the rests were not tightly controlled.

Deadlifts (long rests, SABOs)

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

extra warmup: foam rolled IT bands

*belt on*

350 x 7 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 5 @RPE9

notes: these were really disappointing. my left knee was really sore, so I went easy on these to keep me ready for squats.

On the plus side, we had a calf measuring contest, and my fatass 19 inch calves won out

Close Stance High Bar Squats (Romaleos, SBDs, long rests)

extra warmup: TKEs

135 x 5
185 x 4
225 x 2
*belt on*
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9

notes: I finally had people watch my form, and they showed me proof that my right wrist was consistently pinning back but my left wrist stayed straight and it was leaving the bar tilted. I need to work on that.

Good Mornings (accidentally kept Romaleos on)

190 x 8
190 x 6
190 x 6
190 x 6
190 x 7

notes: I was wondering why I kept losing my balance on these, and I only realized after set 5 that I kept my fkkking oly shoes on. Damn raised heels….

Seated Calf Raises

176 x FAIL

notes: I think I finally found the threshold of too much weight on seated calf work. As soon as I unracked this, I immediately got 2 massive calf cramps! They just failed under the weight. I rolled around in pain for a few minutes, then said F this and ended the workout here, lol