18 Oct 2016

Did nada Sunday, took Monday off work and did nada. Was dying of boredom, so I went back to work on Tuesday, and did an office workout since I am already right there. I can kind of limp along without pain. I cant bend my toe down right now, but I can extend it up. Still healing. But dammit, I can bench.

warmup: forgot lol

Bench Press (medium rests)

bar x lots
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
245 x 1
245 x 1
245 x 1
215 x 11
215 x 8

notes: whew! tiring

Flat DB Press (hammergrip, medium rests, sleeves on, no wraps)

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

notes: this gym doesn’t go higher than 100 DBs. boo

Smith Machine Incline Bench (short rests, shallow incline, no wraps, no sleeves)

bar x bunch
bar+90 x 5
bar+160 x 3
bar+160 x 3
bar+160 x 3

JM Press (smith machine, 30 sec rests)

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

notes: triceps burning

Seated Smith Machine OHP (30 sec rests)

bar+50 x 12
bar+50 x 14
bar+50 x 12
bar+50 x 13

notes: not a lot of high weight, but a nice high rep finisher. I went til it burned.

Inverted Row (30 sec rests)

6, 8, 6

notes: I was sucking wind on this one. not sure why. I skipped the intra carbs this session, maybe that’s why? I ran out of gas? meh

8 Oct 2016

Finally back in the gym! Giving Thanks this long weekend for some gym time.

Low Bar Squats (long rests, knee sleeves, Romaleos)

135 x 5
225 x 5
260 x 8
260 x 8
260 x 8

notes: long rests was not the original plan, but I had to help with some gym upkeep and packing away stuff into storage in between sets.

SSB Squats (sleeves, shoes, medium rest)

225 x 6
225 x 6

Box Deadlifts (medium rest, constant tension)

205 x 10
205 x 10
205 x 12

Yoke Walk (very short rests, speed runs)

340 for 25 ft
340 for 25 ft
340 for 25 ft
340 for 25 ft

notes: empty yoke; I was partnering up with another guy so we left the bar at his height. this kept my rests shorter but the pickup was awkward so I kept the yoke unloaded and kept the runs under 6 seconds

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 12

notes: running out of gas now

alternate between Hyperextensions & Inverted Rows (short rests)

12xt, 8 rows, 12 xt, 10 rows, 12 xt, 10 rows, 12 xt

notes: I wouldn’t call it a superset, I sat for 30 seconds here and there, but otherwise I just went back and forth from station to station

30 Sept 2016

have been super busy lately doing job competitions. But I decided it was time to do some gym.

late night Friday DLs

Deadlifts (speed, short rests, SABOs)

135 x 3
225 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3

notes: the ORIGINAL goal was speed. I immediately found out my back was sore, especially the low back when I went for lockout. So they kinda ended up being normal speed, LOL.

Axle Deadlifts – 5 inch Block Pulls (extra thick axle, straps, long rest)

335 x 5
335 x 5

notes: the straps weren’t long enough, and the axle was too thick. I could barely close my hand around the bar, and the strap was so tight it felt it was yanking my hands off. I needed 15 min in between sets just to get the color back in my hands, seriously. it was not good looking. it kind of fried my grip, ironically

Snatch Grip Deadlifts (short rests)

275 x 4
275 x 8
275 x 6

notes: still experimenting with my foot placement, grip width, and speed of lifts

Widegrip Pulldowns (short rests)

180 x 10
180 x 15
180 x 13
180 x 9

notes: I was fading pretty hard by this point, and my performance was suffering.

DB shrugs (short rests)

110s x 10
110s x 10
110s x 10

Farmers Walk – Static Hold

160 per hand held for 35 seconds

notes: my grip felt fried, so I just wanted a finisher

Inverted Rows (short rests)

10, 10, 10

28 Sept 2016

Ermagerds, finally back at it. woops, forgot my sleeves

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests, no sleeves)

bar x lots
135 x 3
185 x 2
215 x 2
*wrist wraps on*
235 x 2
255 x 2
275 x 1.5
285 x FAIL (assisted)

notes: I was feeling froggy, so I tried to go for a PR. 275 went up easy so I went for a second, and I ran out of gas. I decided to try 285 for 1, and I grinded too long so I got a minor assist. Still, I am optimistic that 3 plates is within my sights.

Close Grip Bench Press (wraps, short rest)

230 x 3
230 x 3

Spoto Press (short rest, wraps)

205 x 6
205 x 6

One Arm DB row (medium rests)

85 x 15/side
85 x 15/side
85 x 15/side
85 x 15/side

Superset Strict Side Raises & Front Raises (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: by the end I was feeling a burn, so that’s all I wanted

Inverted Rows (short rests)

10, 10, 10

22 Sept 2016

ugghhhh… 3 days in a row is kickin my butt. nvragain. everything hurts now, but added to the mix today was sore pecs (which is actually a pleasant feeling), and for some reason the soreness extends down the sides of my ribs. Walking mess.

warmup: passed out and had a 15 min nap while trying to stretch, LOL. the PWO did nothing!

Low Bar Squats (speed work, short rests, Romaleos, knee sleeves)

135 x 3
225 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

notes: for the speed component, I did CAT squats for the first few sets as I warmed up (slow down, explosive up), and then about halfway through I could just work through them quite quickly. kept the rests down to about 60 seconds.

SSB Squats (shoes, sleeves, long rest)

210 x 5
210 x 5

notes: took a few pauses at the bottom on these

Box Deadlifts (medium rests, constant tension)

190 x 8
190 x 8
190 x 8

notes: back was sore still, so I kept it light and didn’t let the bar touch the ground, just kept the tension on the hamstring.

Yoke Walk (medium rests)

340 for 30 feet
340 for 30 ft
520 for 30 ft
520 for 30 ft
560 for 30 ft
560 for 30 ft

notes: I was a sweaty mess by now. It wasn’t just me, others remarked the humidity was up in the gym.

Prone Leg Curls (short rests)

130 x 15
130 x 15
130 x 15

Hyperextensions (short rests)

12, 12, 12, 12

notes: focused on the glute activation

Inverted Rows (short rests)

10, 10, 10

And then I had to walk for a bit to get home, and got caught in a rainstorm. Got dumped on for 10 min like a total asshole. LOL. Totally worn out now, I have earned my rest day tomorrow.

21 Sept 2016

I will admit, I felt wrecked today. Scheduling a volume bench session the day after my first heavy Cube DL day might have been ill-advised. But here I found myself, so I tightened the belt on my big boy pants, made it through a day at the office, and showed up at the gym after work, to do more work.

There were 2 other people there benching, so we had to rotate through our sets.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (rest depended on the rotation of 3 people all doing different weights)

bar x lots
135 x 5
160 x 3
190 x 10
*wrist wraps on*
190 x 12
190 x 9

Closegrip Bench (wrist wraps, in a rotation of 3 people)

205 x 7
205 x 8

Spoto Press (all by myself now, medium rests, wraps and sleeves)

175 x 10
175 x 11
175 x 10

notes: Chest now dying.

One Arm DB Row (long rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 15/15

notes: when I planned this workout out, I had considered going heavier, but as I was actually doing the workout, my back was still exhausted, so I kept it at the 80 lb DB.

I had originally planned to do Atlas Stones for my strongman assistance, but my back was still worn out, so I called an audible and did more pressing.

Viking Press (medium rests)

100 x 6
190 x 1
240 x 1
290 x 1

notes: I wanted to baseline my one rep max. Is 290 the absolute limit for me? Don’t know, but I really had to fight for it, I failed the first time, and had to totally commit to finally get it up. Plus my experience with overhead press is that when you hit your struggle point, the potential to go higher drops off quite fast. So 290 is a fair weight to base percentages on for assistance AKA not fresh, IMO.

Also, by this point, I was totally wrecked. The past few workouts were accumulating on me.

Superset: DB Strict Side Raise & DB Front Raise (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: baby dumbbells, but I focused on the squeeze and finished my shoulders off.

Inverted Rows

8, 10, 10

notes: now totally dead.

Left the gym, for post workout meal had lambchops and chicken breast, 2 cups longgrain rice, fresh bread, salad. Water.

April 27, 2015

Let’s get to pressin!

Push Press (short rests)

bar x 5
75 x 3
115 x 3
*elbow sleeves on*
155 x 8
165 x 8
165 x 5
165 x 8

notes: Still building that PP! And who doesn’t want a big PP? First set went so smooth, decided to up the weight. Those weren’t as smooth. Third set the bar started to drift out of its path, farther away from my body, and it wore me out faster. I will see you one day soon, 2 wheels. Believe it.

Kettlebell Cleans

50 lb x 12 per side
50 lb x 12 per side
50 lb x 12 per side

Superset: Inverted BW Rows then steeper angle Inverted Rows then cambered bar bicep curls

10, 10, 60 lbs x 10
10, 10, 60 x 10
10, 10, 60 x 10

Superset: Renegade Rows then 1 Arm Cable Pushdowns

25s x 10 per side / 60 x 10 per side
25s x 10 per side / 60 x 10 per side

post-workout: LISS elliptical