Archive for March, 2016


31 March 2016

Office workout

warmup: nada

#teamnobelt

Trap Bar Deadlifts (long rests, deadlift shoes)

320 x 2
410 x 2
460 x FAIL
460 x FAIL
410 x 2
410 x 2

notes: did not like this trap bar. the handles were far out so it felt more like a snatch grip. I don’t want to whine, but when you go over 90%, every little detail counts. I hit 475 multiple times two weeks ago on another trap bar, but this one was much different. I tried 460, and I couldn’t control it, it tipped backwards and forwards. Reset, rested 30 seconds, tried again. Still couldn’t lift it off the ground evenly, it kept tipping. So F it, dropped back down and did a few more doubles.

3 inch Block Pulls (long rests)

445 x 1
470 x FAIL
470 x FAIL
405 x 1

notes: FFFFFFFFFFFFFFFFFFFFFFFFFuuuuuuuuuuuuCCCCCCCCCCCCC CCC
I couldn’t blame the trap bar any more. I just couldn’t go heavy tonight. When I did 445, it went up ok but was a grind to lockout. I tried 470, it left the blocks, but didn’t go much higher than that. Reset, waited a full 2 minutes, tried again. Same thing – left the blocks and got stuck there. So I dropped down to 405 and did another one and gave up on the weights tonight.

post: abs, cardio

30 March 2016

To try and ignite the drive to workout again, I did a fasted morning workout at the office. It left my metabolism fired up for the rest of the day!

warmup: nada

Overhead Press (cambered bar, short rests, clean once then press it out)

25 x 5
75 x 5
95 x 5
*wraps, sleeves*
145 x 10
145 x 10
145 x 10

notes: once strict presses got hard on the working sets (around rep 7 or so), I kept going with push presses.

Incline Closegrip Press on Smith Machine (short rests, shallow incline)

bar + 70 x 3
+120 x 3
*wraps, sleeves*
+140 x 8
+150 x 8
+155 x 8

notes: this office gym doesn’t have an incline bench, so I used the Smith. One silver lining is that I could go thumbless, and really focus in on the triceps.

Spoto Press (short rests, wraps, sleeves)

135 x 5
185 x 8
185 x 9
185 x 9

notes: Spoto felt hard today! Maybe the bar in this gym felt awkward, or maybe the smith incline work tired me out, who knows.

2 Arm DB Rows (90 sec rests, facedown on incline bench, elbows mid-height)

40s x 12
40s x 12
40s x 12

notes: didn’t bother keeping elbows high, just to feel how different it is. I didn’t get a strong contraction, but the movement got a little more explosive.

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

25s x 12 / 25s x 12
25s x 12 / 25s x 12

Then I had to get back to work! Felt good though. You need to switch it up occasionally to bring the fun back in.

26 March 2016

warmup: nada

Clock still broken in the gym, did another set whenever I felt like it, haha

Log Press (clean and press each rep)

started with the smaller log… maybe 11 inches diameter?

80 x 2
130 x 2
160 x 2
*sleeves, wraps on*
170 x 2
*moved up to the 13 inch diameter log*
180 x 1
180 x 1.5…. so close to that second rep, but couldn’t lock it out in both arms

notes: definitely need more practice on the big log. once I improve my technique, I know I have a lot more in me

Incline Closegrip Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 3
185 x 3
200 x 2.5… shoulders gave out near the top

Spoto Press

135 x 5
185 x 3
*wraps, sleeves*
200 x 6
200 x 6

Bent Over Rows

135 x 5
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Slowly climbing my way back into fighting form. Bring on the weights.

25 March 2016

It is Good Friday today, and a snowstorm hit my city while I was away (!!!) Serious, DC was sunny and warm, cherry blossoms and shit… and Ottawa is buried in snow and freezing rain. So… stat holiday… miserable weather… the will was strong to not go to the gym today. But I did.

still team #nobeltnosleeves

Low Bar Squats (shoes, 2-3 min rests)

135 x 3
185 x 3
225 x 3
*took a 5 min break to do some warmup: dorsiflexions, TKEs*
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

High Bar Squats (2-3 min rests)

305 x 3
305 x 3

LowBar Lo-Pause Squats (pause in the hole for a second, 2-3 min rests)

275 x 4
275 x 4
275 x 4

notes: squats feeling heavy as shit today. I was originally planning on taking a hi-pause, but I noticed I was relying a lot on the “bounce” out of the hole on the earlier sets, so I decided to slow it down and enjoy that pause at the bottom. It worked, the lo-paused squats felt heavvvvyyyyy.

post: abs, 15 min LISS

21 March 2016

late night upper body. forgot my intra at home, dammit!

warmup: nada

Axle Press from the Rack

20 lb axle x 3
70 x 3
*reduce rests to 60 seconds, wraps and sleeves for the first few sets*
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

notes: I tried to keep the sleeves and wrist wraps on the whole time because of the short rests, but the pressure on my hands was too much, so halfway through I had to leave them off. Axle presses make my wrists sore though, so they were sore by the 8th set.

Incline Press

95 x 3
135 x 3
*wraps, sleeves*
160 x 5
160 x 5

notes: I was supposed to do closegrip incline, but I was talking to people in the gym the whole time… and honestly I just forgot. So, I did regular incline, I was on autopilot.

I was then waiting for a bench to become free, and I got bored… so I did a few pulldowns while I waited.

Widegrip Pulldowns

180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Spoto Press

135 x 5
*wraps, sleeves*
175 x 8
175 x 8
175 x 8

Superset: Band Pushdowns & Cable Face Pulls

20 pushdowns / 30 x 25
20 pushdowns / 30 x 25
20 pushdowns / 30 x 25

notes: I used the extra heavy resistance band, and all I could do for pushdowns was 20 reps. I like the squeeze better with the lighter band, so I will go back to them.

20 March 2016

Trying our compression pants for the first time today. Uhhh… not terribly comfortable, lol. I hope they help my knees hold up.

no belt, no sleeves, just the squat shoes and those pants

Low Bar Squats (2-4 min rests, shoes)

135 x 7
185 x 7
225 x 7
255 x 9
255 x 10
255 x 11
255 x 7

notes: by the 4th set at 255, the knee was rather sore. So I tinkered with the workout a bit, turned squats into leg presses, and threw some strongman style cardio in at the end.

Leg Press (short rests, feet low and wide)

6 plates x 8
8p x 8
10p x 8
12p x 8

Paused Leg Press (short rests, feet high and wide, one second pause at the bottom)

10p x 15
10p x 10

notes: After the second set, I needed to go poop. Dammit. The struggle of taking the pants off and putting them back on meant I just wanted to go do my cardio and leave lol. so I took off the squat shoes and put on some street shoes.

Frame Carry (2 min rests)

190 x 65 ft
190 x 65 ft
280 x 65 ft
280 x 65 ft
370 x 65 ft
370 x 65 ft
420 x 30 ft

notes: grip was giving on my halfway through the 420 run

17 March 2016

If I am lifting on a party night, may as well have fun. Sore low back tonight, no clue why. So I got out the trap bar instead. DL until you die.

still #teamnobelt these days

Trap Bar Deadlifts (deadlift shoes, long rests)

245 x 8
245 x 7
335 x 8
335 x 10
335 x 8
385 x 4
385 x 4
425 x 3
425 x 3
475 x 2
475 x 1.5

notes: on that last set, I broke my knees, but then it stalled. I think I forgot to use my legs and was pulling with my back. Plus it was Set 11, so fuck it.

Front Squats (squat shoes, short rests)

180 x 3
195 x 3
210 x 3
225 x 2
240 x 1
255 x 1

notes: I was feeling good, but I decided not to challenge my 1RM. I already went to failure on trap bar DLs, so may as well end on a strong note with a little left in the tank.

15 March, 2016

warmup: none

gym clock busted, didn’t try and measure time between sets

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps and elbow sleeves on*
135 x 10
135 x 10
135 x 10

Closegrip Incline Bench

95 x 5
135 x 3
*wraps, sleeves*
160 x 7
160 x 7

notes: when I go closegrip incline, really hard to get it to touch my chest. limits to my ROM maybe

Spoto Press

135 x 5
*wraps, sleeves*
170 x 11
170 x 11
170 x 11

Widegrip Lat Pulldowns

150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Superset: Band Pushdowns & Cable Face Pulls

25 pushdowns / 30 x 25
25 pushdowns / 30 x 25
25 pushdowns / 30 x 25

14 March, 2016

Aw yeahhhhh, leg day

warmup: a bit of TKEs, not much warmup. no belt, no sleeves, squat shoes only

Low Bar Squats

135 x 3
185 x 2
*decrease rests to 60 seconds*
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

notes: yar, cardio

High Bar Squats

245 x 5
245 x 5
245 x 4 + 1

notes: on the last set, I pitched forward and fell offbalance, so I took 10 seconds, reset, and did the 5th rep

Low Bar Hi Pause Squat

215 x 7
215 x 7
215 x 7

notes: pause on the way up, just past parallel

post: core work

March 12, 2016

Made it to the gym extra early, bright eyed and bushy tailed, to carry out the quick workout I would have done Thursday. Gotta catch up.

Bent Over Rows

135 x 5
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8

Right after the bent over rows, the caffeine caught up to me, and I desssssstroyed the washroom. PR on BMs. Not fit to be entered for about 40-45 min. Its rare that your poops can traumatize an entire gym full of strongmen and powerlifters, but a lot of hearts were broken this morning.

Atlas Stones

170 lb stone to 56″ x 3 reps
210 x 2 @ 56″
240 x FAIL

notes: the 170 and 210 stone are small (too small for me to hug properly), and the technique is different, so when I tried the nice & big 240 (which I was able to do back in the summer), my arms weren’t over it enough, I didn’t lift it high enough and smashed my sternum against the stone against the platform. I tried to scoop my arms under it so I could push it up, and the rest of the gym started yelling at me that I was going to tear my bicep that way, so I just let it drop to the floor. As I considered going again, the sternum felt sore and bruised, so I moved on. I need a lot of practice on stones.

Hammer Curls

40s x 12
40s x 12
40s x 10

Nice, short session, in the gym at 7 am, and out of the gym by 9.