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!

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

12 Oct 2016

I don’t normally start a workout as late as tonight. Where I am in the split had me going for a rep PR on log, but I wasn’t feeling too confident, so I switched out heavy log for volume Viking, and moved it to the end. I kinda made the workout easier so I could speed it up.

warmup: skipped it

Bench Press (medium rests)

bar x legion
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 14
190 x 14

DB Bench (short rests, sleeves on, no wraps, hammergrip to go deeper ROM)

70s x 10
80s x 8
90s x 6
100s x 5

notes: I know I haven’t regularly DB flat pressed in a while, but this feels a lot easier than it used to… my last memory was 100 being a big deal… now I will definitely be going up

Incline Bench (short rests, widegrip, deep incline, no wraps, no sleeves)

bar x 5
95 x 5
135 x 3
195 x 2
185 x 2
185 x 3

notes: as opposed to flat DB, damnnnnn these were ugly. My shoulder no likey incline BB.

JM Press (short rests)

70 x 15
70 x 15
70 x 15
70 x 15

Superset: T-Bar Rows & Viking Press (2 min rests, elbows high on the row)

2 plates x 15 / 170 x 12
2 plates x 15 / 170 x 9
2 plates x 15 / 150 x 12
2 plates x 15 / 150 x 6

notes: the Viking presses were kicking my butt. I was fading, so this was the end of my workout.

2 Oct 2016

Busy days… what will be the outcome

warmup: slow neg side raises, Cuban presses, shrugs

extra warmup: empty bar bench, 110 lb log clean & press 3 times

Log Clean & Press (clean each rep, each triple is EMOM)

120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

notes: EMOM! cardio!

Bench Press (medium rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
175 x 17
175 x 14

notes: after some triples, I did a few AMRAP sets. My spotter let me know that when I fail, it doesn’t seem to be a strength fail, but more I lose the groove of the bar path. It might be a shoulder issue.

Close Grip Bench Press (long rests, wraps, sleeves)

205 x 8
205 x 8
205 x 8

notes: no spotter here, so I didn’t really go to failure. but it might be an RPE 8ish

Incline DB Press (short rests, no sleeves, no wraps, steep incline)

50s x 12
60s x 10
70s x 8
80s x 6

JM Press (short rests)

65 x 12
70 x 10
75 x 8
80 x 6
85 x 5

Flat DB Fly (short rests)

22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10

Bent Over Row (2 min rests)

205 x 10
205 x 10
205 x 10

Full day.

24 September 2016

Normally, this is a fluff day for the Cube. But no fluff for me. Someone asked to team up on my workout, so I had a buddy for most of it.

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean every rep, trade sets with buddy)

80 x 5
110 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 9 in 60 seconds

notes: for last set it was AMRAP in 60.

Bench Press (trade sets)

135 x 8
160 x 6
*wraps on*
190 x 5
*wraps and sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 12

notes: after the triples, I did a few AMRAP sets

At this point, my friend broke off to do some incline work.

Hammer Grip DB Flat Press (sleeves, no wraps, medium rests)

60s x 10
70s x 8
80s x 6
90s x 5

Incline BB Press (long rests, wraps, no sleeves)

170 x 4
170 x 5
170 x 5

Friend left, now I was alone in the gym, just me and the iron.

JM Press (short rests)

65 x 15
65 x 15
65 x 15
65 x 15

Bent Over Rows (explosive reps, medium rests)

185 x 12
185 x 12
185 x 12
185 x 12

This was my finisher. After this I was trashed. Came home to nap, Netflix and eat delicious food.

5 June 2016

I had to really struggle to drag my sluggish ass into the strongman gym today. I had spent a few days feeling sorry for myself, and was pretty rusty. Plus I was going to be dropping out of stuff, and was dreading the conversation, I am just not ready to admit it all yet.

But I still wanted to put in some work. And I wanted to challenge some PRs and lift heavy, despite the rust. Something about heavy weight clears your head of the cobwebs and sharpens your focus.

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

Circus Dumbbell (push press)

40 x 5/5 *clean once*
60 x 2/2 *clean every rep*
*wraps om*
85 x 1/1
85 x 1/1
85 x 1/1

notes: was happy with my leg drive in these. getting more comfortable with it.

Incline Press *stopped doing closegrip*

warmup: 30 lb DBs x 20

back to barbell after that

135 x 5
*wraps, sleeves*
185 x 1
185 x 3

notes: this felt ok, but I needed to move on to strongman events. we were burning daylight, and I needed to do all of this by myself today (most people were in Toronto or going to Toronto for the Supershow and the comp there)

Farmers Walk

130 per hand for 50 ft
130/hand, 50 ft
175 @ 50′
218 @ 50′
282 x FAIL
282 x FAIL
*belt on*
282 x FAIL

notes: 282 was a PR, and I wanted it really bad, but it just wasn’t happening, I couldn’t even lift the chit off the ground. felt weak as hell today. 270 flew up about a month and a half in the past, but today 280 wasn’t happening. So I moved on to the yoke.

Yoke Walk (belt on)

340 lbs for 50 ft
340 @ 50′
515 @ 50′
605 @ 50′
705 @ 15′   PR
705 x FAIL

notes: I wanted to challenge 700 pounds today, which would be a 100 pound PR on the Yoke. This was ambitious! I picked it up, made it 15 feet, then I couldn’t stand up anymore, and it dropped. I don’t think I have ever felt that kind of sheer crushing force dragging me down like that. When I did 600 pounds, it takes all of your concentration but if you curse and swear and get mad, you can do it. THIS, no matter how mad I got, it squished me. But I am glad I tried. And I have never walked with 700, so it is still a PR. I was just shooting for 50 feet

I tried to pick it up a second time, but I was done. so I slowly put all the crap away (I was out in the parking lot), that took a while, then I went home.

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.

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.

Feb 27, 2016

Bed so warm and toasty… did not want to get up, accidentally slept in a bit. But I decided to get my Saturday gym work in early before my legs turn to jelly as a result of the Friday night squats. Even as I type this, my legs feel a bit rubbery.

Axle OHP from the Rack (push presses, 2-3 min rests)

20 x 3
70 x 3
110 x 3
*wraps and sleeves on*
130 x 3
150 x 3
160 x 3
170 x 3
175 x 3 Rep PR!!
180 x 3 Rep PR!!

notes: progress! I was told I was losing tightness in my upper back and shoulders as I dipped for the push press, so something for me to work on. the wrist wraps were SO much help, especially with axle – I get sore wrists a lot OHP’ing a thick bar.

Closegrip Incline Bench Press (2-3 min rests)

45 x 8
95 x 3
135 x 3
*wraps, sleeves on*
Football Bar 190 x 1.5
Straight Bar 190 x 1.5

notes: I got tired of the Football Bar. It is too loose and wiggly, and I waste a lot of energy stabilizing it when it spins. The first set of 190, I failed mid-range (shoulders). The second set of 190, I lifted my butt off the bench when pressing it. So I won’t count either of those. Overall this week, my incline CGBP has not been up to snuff, so maybe the max I was using to calculate was too generous (it was from back in August). So I am going to lower my projected max, and try and get more quality work in, as obviously my incline has deteriorated greatly.

Spoto Press (2-3 min rests, sleeves, wraps)

135 x 5
185 x 8
185 x 8

Widegrip Pulldowns (90 sec rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Superset: Band Pushdowns & Cable Face Pulls (90 sec rests)

band x 20 / 30 x 20
band x 20 / 30 x 20
band x 20 / 30 x 20

Feb 23, 2016

watching a video on how to bench press as I type this

Legs sooooo sore today! Damn you high volume!

upper body tonight

Log Press (2-3 min rests, clean once then press repeatedly, push presses)

80 x 5
100 x 5
*wrist wraps on*
120 x 9
120 x 9
120 x 10

notes: been months since I OHP’ed. I need to control the descent more, not just let it drop. I felt comfortable cleaning the log up my chest though.

Closegrip Incline Bench Press (2-3 min rests, football bar, steep incline)

bar x 5
95 x 6
135 x 3
*wrist wraps on*
165 x 5
135 x 9
135 x 8

notes: never used a football bar before and been a long time since I inclined, or CG inclined. Plus the incline was fixed and steeper than I like. Excuses! 165 was WAY heavier than I thought, lol. so I dropped the weight and focused on form. need to keep my back tight!

Spoto Press (2-3 min rests, elbow sleeves, wrist wraps)

135 x 5
160 x 12
160 x 12

notes: ugh, high rep sets of compounds. been a while! dammit, hypertrophy!

2H DB Rows (90 sec rests, facedown on incline bench)

30s x 15
30s x 15
30s x 15
30s x 15
30s x 15

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

22.5s x 15 / 22.5s x 15
12s x 15 / 12s x 15

notes: I did the front raises neutral grip. the first set was heavy and hard, the second set was light and slow and controlled, hard squeezes.