Archive for March, 2016


March 9, 2016

When work was over, I felt worn out and tired. so I came home to snack and nap before gym. I tried to nap, but couldn’t, I felt good and happy again. Watched Netflix, laughed, ate linguine and clams and some carpaccio as a pwo meal. When it was time for the gym, I felt awful again. So ok, I realize I have homework-itis, or test day flu, or whatever. So I dragged myself slowly and miserably to the gym to get it done.

warmup: none
no belt, no sleeves

Deadlift (sabo’s)

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

*drop rest time to 10 seconds*

320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1

notes: so do a bunch of singles with only 10 seconds rest, enough time to stand up, reset breath, tense up, reset grip, and rip it. I was sweatyyyyy by the end! high rep deadlifts are good cardio. Oh yeah, and… the linguine was a bad idea. I wanted to barf! Its like that episode of the office where Michael eats fettucine alfredo before the 5K and pukes while running, LMAO (or maybe it was the clams and raw beef. LOL)

3 inch block pulls (2-3 min rest)

345 x 5
345 x 5

Front Squats (2-3 min rests)

170 x 3
180 x 3
195 x 3
210 x 3
225 x 3

notes: core failing me by the end, had to fight falling fwd on the ascent. been a while since I did front squirts!

Knee Raises (Roman Chair, 60 sec rests)

10, 10, 10

March 8, 2016

Feels so nice to not be sick again. Gonna enjoy the ride a bit, and do some lifting without nausea.

warmup: nada

oh shiiiiiii…. realized I forgot to bring my shorts. oh well, working out in jeans tonight!

Log Press (clean once)

80 x 3
110 x 1

*45 seconds rest between working sets*

110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

notes: kept the rests short and the weight light and the volume high. elbow was feeling good, so no elbow sleeves

Closegrip Incline Press (2 min rests, wrist wraps)

95 x 3
135 x 3
150 x 5
150 x 5

Spoto Press (2 min rests, wrist wraps)

135 x 3
160 x 8
160 x 8
160 x 8

Chest Supported T Bar Rows (90 sec rests, elbows high)

2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12

Superset: DB Front Raises and DB Skullcrushers (2 min rest)

30s x 8 / 30s x 10
30s x 8 / 30s x 8

notes: NOW my elbows started to hurt. damn skullcrushers.

Overall, really enjoyed getting to work out 2 days in a row again, haha.

March 7, 2016

Been a long time!  Soooooo sick.  After being sick for days, I took a day or two to decompress and relax. So… gonna repeat last week.

For this workout, I tried squatting with both nothing on my knees, and I tried wraps for the first time. I wanted to see how it felt on my knees both during, and after.

As always this month, no belt.

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

135 x 3
225 x 3
275 x 3 *wraps*
275 x 3 *wraps*
275 x 3
275 x 3
275 x 3
275 x 3

High Bar Squats (2-3 min rest)

285 x 4
285 x 4

Low Bar Paused Squats (pause in the hole, 2-3 min rests)

255 x 6
255 x 6 *wraps*
255 x FAIL *wraps*

notes: last set was my fault, I didn’t wrap them right and they came flying off during the first rep. So I just called it a night and moved to core work.

Hyperextensions (short rests)

15, 15, 15