Archive for November, 2016


29 Nov 2016

I did a mid-afternoon office workout, so I improvised exercises as necessary.

I also kinda felt like volume, like that would be fun. Technically, I am at the point in my Cube run where I should be peaking and cutting down on number of exercises, but meh, at this point if I think extra assistance will be fun… I’m gonna do extra assistance

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (90 sec rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
*increase rest to 2 mins*
175 x 17
175 x 13

Closegrip Bench (2 min rests, wraps, sleeves)

205 x 5
205 x 7
205 x 5

notes: closegrip felt a bit off today. I got worried my shoulder was not in the right groove, so I moved to the Smith for a bit

Smith Machine Incline Press (2 min rests, no wraps, no sleeves, shallow incline)

bar+90 x 12
bar+110 x 10
bar+140 x 8
bar+160 x 4

Smith Machine Seated OHP (2 min rests)

bar+90 x 10
bar+90 x 10
bar+90 x 10
bar+90 x 10

DB Flat Fly (30 sec rests, pronated grip, slow negs, pause at bottom)

20s x 10
20s x 10
20s x 10
20s x 10

notes: I just wanted lots of stretch, slow reps, pauses, short rests. It feels more comfortable holding them with the pronated grip, it makes it easier to do them with arms almost straight, so higher quality strict reps.

Smith Machine JM Press (60 sec rests)

bar x 12
bar+60 x 12
bar+70 x 10
bar+80 x 8
bar+90 x 6
bar+100 x 5

Dual Cable Widegrip Pulldowns (60 sec rests)

7 plates x 25
7 plates x 25
7 plates x 25
7 plates x 25

notes: I just pumped the reps out. I knew my back was so sore from yesterday that I don’t need to worry about hard contractions, just crank out the reps and the soreness will kick in lol. The pump was strong!

28 Nov 2016

Have to be honest, motivation has been completely in the toilet these days. All I want to do is sleep and do nothing. I was able to drag myself to the gym tonight after work, but it was so painful, I actually just sat in the cubicle for an extra 2 hours, just putting off going to the gym. Out of 10, my drive is about a 1 right now. It was a fight I lost on Saturday, it was a fight I lost on sunday, but tonight, I actually made it to the gym.

I knew I had to do deadlifts, but the only thoughts in my head were ‘you can’t lift this, your back isn’t up to it, just don’t do it’

And somehow, I went through with it. Showed up to an empty gym, and went to work.

Deadlifts (long rests, sock feet, no belt)

135 x 3
225 x 3
315 x 3
405 x 2
430 x 2
445 x 1
455 x 1
385 x 4 (Romanian style, with a pause just off the ground)

notes: despite my self-doubt, the reps felt fine, and moved fast. For my backoff set, I didn’t let the plates touch the ground, I wanted to keep my back loaded, and with a brief pause at the bottom while hovering off the ground.

At this point, another guy showed up in the strongman gym, which was a welcome relief, because it would keep me from getting into my own head too much.

Bent Over Rows (2 min rests, straps)

225 x 6
225 x 8
225 x 8
225 x 6

notes: I wanted to save my grip for later and just keep working the back, but even with straps, the underside of my forearm was throbbing.

One Arm DB Rows (2 min rests)

40 x 10/10
80 x 10/10
*straps on*
120 x 13 left side
2 min rest
120 x 13 right side

notes: I wanted to do an all out set at a STUPID weight. So saved the grip, back to the straps. At about rep 13, I ended up getting a charliehorse in my RIGHT trap, my off-trap from the pulling side. So I kept it balanced and only did 13 on the right side, after spending two minutes stretching out my upper back and traps.

Frame Shrugs (90 sec rests, no straps)

340 x 10
340 x 10
340 x 10

notes: I thought this would help me stretch out my traps, plus finish my grip. After this, my hands were throbbing from the cold iron frame, so I called it a day after this.

25 Nov 2016

Still feel a bit off this week. Back is a little sore, so I am still cutting the extra back work out, and saving up for Deadlift day. I also feel like I have tender muscles right under the bottom of my ribs. So I went for a light bench day today just to stay active.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (2 min rests)

bar x many
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 10

notes: I definitely felt off. Maybe it was too soon to bench again.

Flat DB Press (sleeves, no wraps, 2 min rests, hammergrip)

90s x 9
90s x 8
95s x 5
95s x 4

notes: I also wasn’t sipping on intra carbs, so my energy was fading a bit lol

Incline DB Press (45 degree incline, sleeves, no wraps, 2 min rests)

50s x 12
60s x 10
70s x 8

Smith Machine Seated OHP (no wraps, no sleeves, 2 min rests)

bar x 10
90+bar x 2
140+bar x 2
160+bar x 2

JM Press (smith machine, 60 sec rests)

bar x 15
50+bar x 15
50+bar x 15
50+bar x 15
50+bar x 15

23 Nov 2016

So yeah, Tuesday I was wrecked, to the point I was fighting off a bug. so I took a night to rest, and came back to it tonight.

warmup: slow neg side raises, Cuban presses, shrugs, then some light Viking Presses

Log Press (clean every rep, 2-3 min rests, no sleeves or wraps)

110 x 3
155 x 4
155 x 4
155 x 4

notes: I probably could have pushed more volume with some wraps and sleeves, but this was some quick rep work to get back into the swing of things with log again (I felt out of practice), and might hit some heavy reps this weekend

Bench Press (medium rests)

bar x soooooo many
135 x 5
185 x 3
*wraps and sleeves on*
230 x 5
230 x 5
230 x 5

Closegrip Bench (medium rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Bench (medium rests, wraps, sleeves)

215 x 5
215 x 5

At this point I was scheduled to do some heavy DB rows, but I decided I want to hit some heavy deads tomorrow, so I cut out the rows and saved up my grip and low back for tomorrow. (So I better make time for that workout!)

Superset: Strict DB Side Raises & DB Full Front Raises & Cable Face Pulls & Hyperextensions (2 min rests)

12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts

notes: instead of the usual front raises to eye level, I raised them up over my head and squeezed my rear delts a bit. It all helps keep the cobwebs out of my shoulder joints, and keep the socket lubed and happy.

21 Nov 2016

Had to work a bit late, so my workout started late. First real snowstorm in my city today. When I got to the gym, it was deserted. I hoped more people would show up, it was a little too quiet (normally I enjoy an empty gym)

warmup: light quad extensions, ham curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (explosive reps, 60 sec rests, Romaleos, knee sleeves)

135 x 2
225 x 2
280 x 2
280 x 2
280 x 2
280 x 2
280 x 2

notes: kept the rest short and the reps explosive

SSB Squats (atg, 2 min rests, shoes, sleeves)

bar x 3
160 x 3
250 x 1
270 x 3
270 x 3
270 x 3

notes: without my shoulders torqued up, I find it easier to go atg.

before I did the GMs, I took the time to assemble the yoke out of all of its parts. Took 10 min, and involved me doubled over a lot of the time, which made me feel it in my back a bit.

SSB Good Mornings (30 sec rest, sock feet)

70 lb bar x 15
70 x 12

notes: I think my low back is still sore from Saturdays deadlifts workout. By set 2 of just the bar, my low back was so pumped I had to stop.

At this point, it was getting late, wanted to go home, gym was too quiet, it was a blizzard outside, my back was almost done… so, I struck a bargain with myself: if I could static hold a loaded yoke for over 60 seconds, I would scrap the rest of the workout LOL

Static Yoke Hold (sock feet)

516 lbs held for 65 seconds!

Hooray! I guess getting the F out of there was great motivation LOL. For those of you who know yokes, I will say that our gym has this amazingly awkward, wobbly, shaky, rattling, swaying yoke. Whenever we host a competition, outside competitors always curse our yoke haha. So holding it up for 65 seconds DOES in fact involve core work, because it starts swaying and swinging almost right away.

At any rate, after that I spent another 10 min taking the yoke BACK apart, then packed up and went home.

I still feel guilty I skipped some of the assistance work, so if I am not wrecked tomorrow, I might hit up log and bench.

19 Nov 2016

ARG… my triceps are so sore today! my rear delts aren’t sore, just tired, which is a relief.

Saturday – cold-ass morning with cold iron in my cold hands. Still teamnobelt.

Deadlifts (long rests, sock feet)

135 x 5
225 x 5
315 x 5
385 x 5
385 x 4
385 x 4

note: my forearms were already hurting, maybe I worked them harder yesterday than I thought.

Axle 5 inch Block Pulls (long rests, sock feet, extra thick axle, straps)

255 x 3
415 x 3
415 x 3

Snatch Grip Deadlifts (medium rest, sock feet)

275 x 6
275 x 6

Widegrip Pulldowns (medium rests)

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

notes: cold metal, rough knurling, plus my grip was dying by this point, so these shredded my hands

Frame Shrugs (short rests)

320 x 10
320 x 10
320 x 10

notes: again, cold metal, and failing grip, after every set my hands ached

Frame Static Hold

456 lb frame held for 21 seconds

notes: this was my finisher. it was intense, I took a solid grip in the middle of my palm, and I could feel the handles spinning my hands around as it slid down to my fingers, and then it was gonna end soon.

18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.

14 Nov 2016

Work was crazy, I knew my evening would be busy too. I was able to slip away for 30 min, and decided to go for a 1RM in Bench.

I was going to have a spot, but he was skittish and wanted to go back to his desk, so I banished him to the office, and had to go for a PR without a spot. AAAAAND… I forgot my wraps and sleeves, LOL. I was having tendinitis in my right arm, so I knew this would be a steep challenge.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests, no wraps, no sleeves, no spot, no future but what we make)

bar x all of the reps
135 x 5
160 x 3
190 x 3
215 x 2
245 x 1
255 x 1
270 x 1
285 x FAIL

notes: yeah… so I needed a random person in the office gym to pull it off me LOL. I would NOT recommend going for a PR without a spot. More balls than brains

After this, I had to run back to the office and get back to work!

12 Nov 2016

warmup: light leg extensions, leg curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (long rests, sleeves, squat shoes)

135 x 2
225 x 2
315 x 2
345 x 2
385 x 2 sleeves PR!

notes: slow progress on the squats, but its coming. patience

SSB Squats (medium rests, sleeves, squat shoes)

bar x 2 w/pauses
160 x 1 w/long pause
250 x 1 w/pause
300 x 2
320 x 1
340 x 1 Weight PR!!

notes: this was a big jump for me, I think I am getting more comfortable with the movement.

SSB Good Mornings (medium rest, sock feet)

250 x 5
250 x 5

notes: this hit my spinal erectors pretty good. I prefer lightweight high reps, but this was to shake things up a bit

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 15

Superset: Hyperextensions & Cable Face Pulls (short rest)

12 / 30 x 20
12 / 30 x 20
12 / 30 x 20

At this point, I had to split. My friend had dropped a 220 lb Farmers Walk implement on his foot (ouch!), and he kept doing his workout for a little while, albeit with a bag of ice on his foot (and no more farmers walks). By now however, he wanted to get out of there, and he was my ride. So that ended the workout.

9 Nov 2016

Light session at the strongman gym tonight, all alone. Trying to get back into the flow of things.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (short rests, no wraps, no sleeves)

bar x landslide
135 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Closegrip Bench (medium rest, no wraps no sleeves)

205 x 5
205 x 5

Spoto Bench (medium rests, no wraps no sleeves)

175 x 6
175 x 6
175 x 6

Log Clean & Press (clean each rep, no wraps, no sleeves)

110 x 1
*move to EMOM*
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

notes: EMOM! Cardio, FK YEAH!! Cleaning and pressing a log over and over again left me gasping for breath after set 6, lol. Legit HIIT haha

Kroc Row

110 x 20/20

notes: just one allout set of heavyass DB rows. 20 reps is not very much for a Kroc set, but this was fkin heavy by rep 20 LOL

Superset: Strict DB side Raises & DB Front Raises & Cable Face Pulls & Hyperextensions (short rests)

12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15

notes: just throw all my assistance together and call it cardio

Then postworkout I ate lambchops and rice and fresh bread. Fk yeah