Archive for July, 2016


28 July 2016

Shutup bad knee, time to squat.

warmup: stretched out my low back in between light sets

Low Bar Squats (long rests, Romaleos, knee sleeves, no belt)

135 x 5
175 x 4
210 x 3
245 x 2
265 x 1
280 x 8

notes: decided to keep it beltless. knee wasn’t feeling too bad.

SSB Squats (small diameter plates, medium rests, shoes, sleeves, no belt)

140 x 8
140 x 7
140 x 8
140 x 8

prone leg curls (short rests)

130 x 12
130 x 12
130 x 12

After this, I was still feeling froggy, so I decided to test my grip.

Rolling Thunder (short rests, narrow stance)

55 x 3 per side
80 x 2/2
105 x 1/1
130 x 1/1
145 x FAIL/1 Weight PR!
155 x FAIL/1 Weight PR!

Right hand stronger than my left. 155 is a huge PR for me though!!

26 July 2016

squat night tonight, at least… that was the plan

warmup: foam roll, squat w empty bar… FAIL!!

while warming up, I tweaked my knee somehow. My good knee, not my bad knee. I was limping around and while the plan was to go for a rep PR, I decided to call an audible and do an upper body workout instead. Goddamn I hate being old, just tweak my knee randomly.

warmup Take 2: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (11 inch diameter log, long rests, push presses, no sleeves or wraps)

80 x 5
110 x 4
120 x 3
140 x 2
150 x 1
160 x 8

notes: just missed a rep PR on overhead. There were lots of factors against me, my stance was soft because of the knee issue, I set the rack too high, so I banged the rack hard a few times at the bottom on the AMRAP set and it deflected the log a bit. The TOP of the rack is actually too low for me, so I couldn’t fully extend without banging the top of the rack. I didn’t bring wraps or sleeves because I wasn’t planning on shoulder work. So with all those things working against me, being one rep short of a Pr isn’t too bad. I will take it. But it was an ugly set. I lost glute tightness and started to lean back towards the end.

Widegrip Pulldowns (long rests)

180 x 8
180 x 8
180 x 8
180 x 8

Superset: DB Front Raises & V Bar Pushdowns & Hammer Curls

22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10

notes: this was awkward, the strongman gym doesn’t have all the DB weights, so I had to improvise. the pushdowns were heavy as hell, so I had to find a weight that felt right for that rep range.

Bit of a clusterfucc tonight

23 July 2016

OK! The goal today was to hit a PR and then dink around for 2 hours

morning strongman gym

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

bench press

115 x 5
130 x 5
155 x 3
180 x 2
190 x 1
*wraps, sleeves*
205 x 10 Rep PR!!

OK, that was out of the way, time to dink around

Farmers Walks

130/hand for 65′, do a 180 with the weights, return 65′
174/hand for 65′, drop & repick, return 65′
220/hand for 65′, drop & repick, return 65′

T-Bar Row

3 plates x 5

It was at this point that I was called away to help clean the gym. The loading dock was cluttered and the neighbors were complaining.

When I returned, there were new toys to play with!! Grip strength toys. A Hub attachment you can attach to the plate-loadable stand, and a box grip kinda attachment. The Hub looks like a basic ring you pinch with the pads of your fingers, and the box looks like a hollow external hard drive you try and claw with your whole hand.

Well, my grip isn’t the worst, but def not the best. I was able to Hub pinch grip about 35 pounds, and the box pinch about 40 pounds. Pumped my forearms a bit too! Fun stuff

Not a lot of volume today, but got some stuff done.

22 July 2016

I had to work late on Thursday, so I moved Deadlifts to Friday. I still want to get in some decent strongman work Saturday morning though, so Friday night assistance was made relatively simple and nontaxing.

Empty gym to myself.

warmup: light deadlift reps and stretched out my low back

Deadlifts (no belt, SABO shoes, 2 min rests)

135 x 3
185 x 3
225 x 3
275 x 2
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

notes: officially not cardio, love it

T-Bar Rows (elbows high, brief squeeze at the top)

2 plates x 10
2p x 10
2p x 10

SSB Good Mornings (short rests, small diameter plates, brief pause at the bottom)

140 x 8
140 x 8
140 x 8

notes: getting much easier, I think the diameter of the plates makes a real difference

Seated Leg Extensions (short rests)

120 x 15
135 x 15
150 x 15
150 x 15
150 x 15

20 July 2016

office workout with coworker. I temporarily lost my workout sheet, so I had to work off memory. late morning office workout.

warmup: discussed pokemon go

Overhead Press (traded sets back and forth, cambered bar, clean from floor once)

75 x 3
125 x 1
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

notes: my coworker actually did seated presses on the Smith, I thought we could go back and forth faster if we didn’t have to change weights. the rest periods were really short! made it harder. Now that I found my sheet for real, I realize I got the weight wrong… working sets were supposed to be 145! FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFuuuuu uuuuuuuuuuuuuuccccccccccccccccccccccccccccckkkkkkk kkkkkkkkkkkkkkkkkkkkkkkkkk

gains lost

Widegrip Pulldowns (traded sets back and forth)

10 plates x 10
8p x 10 extra slow reps
8p x 16
8p x 20

notes: we kept the weight where he was comfortable, so I goofed around a bit.

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (traded supersets back and forth)

20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10

notes: by the end, coworker was DYING. he had to dropset the hammer curls, and he could barely curl 10 lb DBs by the end, so he had a good workout. As for me… looking at my sheet, I realize I was supposed to do 12 reps… so,,,,,,,, w-ever. screw it. boo.

19 July 2016

late afternoon strongman gym workout

Low Bar Squats (shoes, knee sleeves, no belt, 2 min rests)

135 x 3
185 x 2
225 x 1
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

notes: this did not wind me. clearly somewhere between reps 3 and 5, my body turns squats into cardio

SSB Squats (medium rests, shoes, knee sleeves)

120 x 8
120 x 8
120 x 8
120 x 8

notes: keeping the weight low and getting comfortable on form. for now.

Prone Leg Curls (short rests)

120 x 12
120 x 12
120 x 12

17 July 2016

 

Sunday morning shenanigans.

warmup: deadlifted 135 for 5, then did some low back stretches

Deadlifts (no belt, SABO shoes, 90 sec rests)

185 x 2
225 x 2
275 x 2
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

notes: not too bad! very sweaty and dying, but not dead. cardio.

3″ Block Pulls (no belt, SABOs, 90 sec rests)

300 x 8
300 x 8
300 x 8

notes: very sweaty and dying

SSB Good Mornings (60-90 sec rests)

90 x 8
90 x 8
90 x 8

notes: this was surprisingly easy, despite last week. I think the curve of hardness on this isn’t linear, it depends on the diameter of the plates, and the ratio of plates to bar.

Leg Press (2 min rests, steep incline)

13 plates x 10 @ RPE8
13 plates x 10 @ RPE9
13 plates x 10 @ RPE8
13 plates x 10 @ RPE8.5
13 plates x 10 @ RPE9

Walked out of the gym with wobbly bambi legs. so, mission accomplished.

late afternoon office workout

warmup!!! bench pressed the empty bar infinite times, then slow neg side raises, Cuban presses, one arm shrugs

Bench Press (90 sec rests)

95 x 3
135 x 3
*wrist wraps on*
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

notes: decided to try without elbow sleeves. felt pretty good actually! hooray! bye bye tendinitis

2 Arm DB Rows (2 min rests, facedown on an incline bench, keep elbows high)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (2 min rests)

20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 10

notes: are my biceps getting weaker?? so odd.

post: 15 min LISS

13 July 2016

I am beyond exhausted. With the heat wave, I cant sleep, and the deprivation is piling up on me. I looked like ass at work today.

Late afternoon office workout.  2 days in a row!  whoot.

warmup: arghhhhh!!! (Charlie Brown groan)

Overhead Press (90 sec rests, strict press, cambered bar, clean from floor once)

75 x 5
105 x 2
*sleeves on*
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

notes: decided no push press today and keep it strict, work on keeping my glutes engaged and pushing my head through

Widegrip Pulldowns 990 sec rests)

13 plates x 12
13p x 12
13p x 10
13p x 9

notes: grip was dying, which is not normal

Superset: DB Front Raises & V-Bar pushdowns & DB Hammer Curls (90 sec rests)

15s x 15 / 8 plates x 15 / 35s x 15
15s x 15 / 10 plates x 15 / 35s x 15
15s x 15 / 10 plates x 15 / 35s x 15

Then, back to work.

12 July 2016

Training so inconsistent lately. Need to put in some work.

Squirts tonight.

warmup: digested a Whopper, and wondered how my injured friends are doing   all this rest is working wonders for my aches and pains, lol

Low Bar Squats (shoes, knee sleeves, no belt, kept rests to 90 seconds)

135 x 3
185 x 3
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5

notes: By set 4 or 5, certainly FELT like cardio. I usually have like 3 min rests, so this was winding. And I was sweaty. Its hot today! Burn ban advisory in effect for the city. Humidex is kicking butts.

SSB Squats (shoes, sleeves, no belt, long rests)

bar x 3
160 x 3
160 x 5
160 x 5
160 x 3

notes: I know these are fairly low reps, but first time seriously doing these, and these were mostly meant to work on my form. I went slow, had long pauses in the hole, played with my stance a lot. It seems SSB squats magnify my butt wink, so I had spotters check my form and keep me honest. I will keep the weight light on these most of the time, and try to nail down my form, build good habits.

Lying Leg Curls (short rests)

130 x 9
120 x 12
120 x 12

post: none!