Tag Archive: strength block


Jan 16, 2016

You miss me?  Got back from vacation, haven’t touched a weight in a week and a half, so… squats? Sounds good. Also cycled off caffeine, so that first scoop, woah!

warmup: dorsiflexions, TKEs

Low Bar Squats (long rests, shoes, sleeves)

135 x 3
185 x 3
225 x 3
275 x 3
*belt on*
315 x 3
355 x 3 (likely high)
355 x 3 (too high)
355 x 3

notes: these felt awkward and difficult. The first 355 set felt not smooth, so I had someone watch the second set – they said I was not hitting depth. It wasn’t embarrassingly high, but still not depth. So the third set I was able to get it going, but today didn’t feel like a day to go for a PR. I think my hamstrings didn’t feel totally engaged, maybe? I like them to feel pumped and pulling me down into the hole.

Low Bar Hi Pause Squats (long rests, belt, shoes, sleeves)

315 x 4
315 x 4

notes: took my pause coming out of the hole just above parallel. it was hard to get it going again on the ascent, I think this is definitely where my weak point is – these were especially hard today.

Weighted Hyperextensions (60 sec rests)

35 lb plate x 10
35 x 10
35 x 10

Jan 7, 2016

late morning office workout – felt like going to prison and throwing around iron in the weight pit and noticing new people watching me. hoping I don’t get shanked, lol

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

Extra Widegrip Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
155 x 2
*wrist wraps on*
185 x 6
185 x 6
185 x 6
185 x 6

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

185 x 6
185 x 6
185 x 6
185 x 6

notes: nice juicy pauses at the bottom. good day!

T-Bar Rows (2 min rests)

1 plate x 10
2p x 10
3p x 10
3p x 10
3p x 10

Flat DB Flys (2 min rest)

30s x 10
30s x 10

notes: had to bend my elbows a bit, I was not able to keep them strict

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
330 x 5
330 x 10

notes: first time with 330, the weight distribution got to me – I grabbed the handles right in the middle, and the frame tilted back and it got too awkward so I had to stop early. need to grab it just closer in than the middle, allowing the frame to tilt forward a bit. its how I do farmers, and is more comfortable on my grip.

Jan 5, 2016

Late night workout for me. no time to sleep, only time to work.

warmup: rumble rolled upper back, mid back, lats; prone spinal twists

Deadlifts (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 5
335 x 5
335 x 5
335 x 5

Deficit Deadlifts (SABOs, belt, 2-3 min rests, 2.25 inch deficit)

335 x 3
335 x 3
335 x 3
335 x 3
335 x 3

notes: regular deadlifts felt good, so I set up a DEEP deficit (deep for me, lol) and did a bunch of low rep sets of deficits. I couldn’t remember the last time I did these (I have done deficit SLDL, but not these), so I wanted lots of sets to get comfortable with the setup and form. These were challenging but good!

Weighted Hyperextensions (60 sec rests)

30 lb DB x 6
30 lb DB x 6
30 lb DB x 6
30 lb DB x 6
30 lb DB x 6

notes: stretching out my back felt good after the DLs

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

Bench Press

bar x lots
95 x 3
135 x 3
185 x 3
*wrist wraps on*
225 x 3
*elbow sleeves on*
245 x 3 Rep PR!

notes: bench still poverty, but getting better. wont be ready for that 400 lb Gorilla competition though, lol

Slingshot Assisted Bench

210 x 4
210 x 4
210 x 4

notes: never really gave my slingshot a chance when I first picked it up. using it for my backoff sets today was a good idea, felt great! On my top set of regular bench I was starting to lose form closer to the lockout, so using the slingshot is just a chance to get me through the beginning easier so I can focus on the top part of the ROM. I know this doesn’t sound very technical, but you know what I mean.

Widegrip Pulldowns

150 x 8
165 x 8
180 x 8
195 x 8
210 x 8

Leaning Side Raises

30s x 8
30s x 8

notes: I wanted these to be strict, but just a bit too heavy for strict for me right now.

DB Curls

40s x 8
40s x 8

post: nada

Later in the evening I went for a massage – focus on my forearms, traps, back. feeling nice and sore today!

Jan 3, 2016

More squats tonight. Almost hitting legs 3 times a week lately, it feels like.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, ham warmups

High Bar Squats (2-3 min rests, shoes, knee sleeves)

bar x 5
135 x 4
185 x 3
225 x 2
275 x 1
*belt on*
290 x 5
290 x 5
290 x 5
290 x 5

Low Bar Lo Pause Squats (2-3 min rests, shoes, knee sleeves, belt)

290 x 5
290 x 5
290 x 5

Barbell Hip Thrusts (off the floor, 2 min rests)

135 x 8
225 x 8
225 x 8
225 x 8

notes: I think I bruised my bladder – these hurt, lol. I even put a wussy pad on the bar. There MUST be a better way to do these!

Jan 2, 2016

warmup: foam rolled pecs, static pec stretch, slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

bar x lots
95 x 4
135 x 3
185 x 2
*wrist wraps on*
210 x 5
210 x 5
210 x 5
210 x 5

Closegrip Bench Press (2 min rests, wrist wraps)

190 x 5
190 x 5
190 x 5

One Arm DB Rows (2 min rests)

55 x 8/8
80 x 8/8
105 x 8/8
105 x 8/8
105 x 8/8

notes: hooray for a gym with heavier DBs! Right beside me, a guy was going to row 135+ DBs with wrist wraps, but the DB busted at the end of the first set, woops! So he smoked me on that first set, but I got more work in

DB Skullcrushers (1-2 min rests, elbow sleeves)

30s x 8
40s x 8
45s x 4

notes: I slept on my elbow wrong, so I wore sleeves. Went heavy.

DB Front Raise (1-2 min rests, neutral grip)

22.5 x 8
30 x 8
30 x 8

notes: neutral grip feels smoother on my shoulder. these were nice and heavy too.

Conditioning: DB Flat Bench Density Set

5 min time limit, sets of 5 reps max, 30 sec rests, goal is to hit 30 reps

75s x 5, 5, 5, 5, 5, 5

notes: I wanted more chest work, and needed some conditioning, so I wanted to see how many 5 reps sets I could hit in 5 min. I felt I could hit 30 total reps easy, which I did. So next time I do it, I will up the weight and try to hit the same rep goal. And it counts as cardio… right? lol

1 Jan 2016

I took NYE off, but needed to get some squatting in today.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs

High Bar Squats (2-3 min rests, shoes, sleeves)

bar x 5
135 x 4
185 x 3
225 x 2
275 x 1
*belt on*
285 x 6
285 x 6
285 x 6
285 x 6

Front Squats (2-3 min rests, belt, shoes, sleeves)

200 x 6
200 x 6
200 x 6

Weighted Hyperextensions (weight held against chest, 90 sec rests)

25 lb plate x 8
25 lb plate x 8
25 lb plate x 8

post: 5 min LISS cooldown

Dec 30, 2015

One of those days where nothing was clicking. All my meal timings were off, my sleep is off, I had to stay late at work and got caught for over an hour in rush hour gridlock. Had to pull another late-nighter at the gym.

Wanted to try out some new moves. As soon as I tried the warmup sets, I realized these would be the working sets lol. To be fair, I think you shouldn’t rush the weight on these.

warmup: nada

Box Deadlifts (SABOs, long rests)

I wanted to try these. Basically a SLDL, but you mash your calves against some low shelf (I used a weighted-down bench, like Chad does in the video). The idea is to keep your shins vertical. So its a restricted SLDL of sorts, very strict.

bar x 5
135 x 6
225 x 6
225 x 6
275 x 1 ***
275 x 6
315 x 3

notes: even though I wanted to go light and be conservative, they were feeling good so I went up to 3 plates. I don’t know if I have gone 3 plates on SLDL before. It was ok, but with 3 plates, it started deflecting off my bench and dumbbell setup, so I only did 3. Big low back pump from these. I can see these getting tiring quick.

On my first 275 set, the unthinkable happened… during the first rep, I sharted!@!@@@@!!!!! Just a little bit, I stuck my butt out, descended, and… mini poop. I ran off to the bathroom and had a wardrobe change. Something I ate did NOT agree with me. First time I pooped in my pants during a deadlift, hooray!! I still finished my workout though, LOL. Where is my medal of bravery? Usually when you shart, it is considered acceptable if you throw in the towel and go home, right?? Instead I PR’ed on SLDLs. LMAOOOOOOOOOOO

Pause Deadlifts (SABOs, belt, 3 pauses on way up and way down)

135 x 6
135 x 6
225 x 6

notes: never did a pause DL before. So I went light, and tried out a triple pause on the way up and the way down. It got challenging fast! I paused right when I got off the floor, once at knee level, and once above knees. For light DLs, they also got taxing on my low back quickly.

Reverse Hyperextensions (short rests)

8, 8, 3, 8

notes: on the third set I had gas and got nervous so I stopped and ran off to the washroom, lol. Last thing I need is to shart again with my butt hanging out over a shelf as I kick my legs up!

So yeah, NOTHING today was working, lol. Let’s forget this day ever happened, K?

Dec 29, 2015

Time to go for a rep max

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, light TKEs, dynamic hamstring warmups

Low Bar Squats (generous rests, SBDs, Romaleos)

135 x 3
185 x 3
225 x 3
*belt on*
275 x 3
315 x 3
365 x 3 Rep PR!!

notes: I considered going higher, but I will need to compress my training over the next week and a half to time my deload with my travel, so I called it here and left plenty in the tank. I am coming for you, 4 plates.

Low Bar Hi Pause Squats (2 min rests, belt, shoes, knee sleeves)

305 x 4
305 x 4

notes: first time doing these, normally I pause at the bottom. the idea is you rise back up, once past parallel, you pause, take away your momentum, then recommence the push. felt a bit like CAT squats, where you don’t pause but you accelerate on the way up.

hyperextensions (60 sec rests)

10, 10, 10, 10

Dec 27, 2015

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

Extra Widegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
170 x 6
175 x 6
180 x 6
185 x 6

notes: this was as widegrip as I could safely go, meaning still capable of reracking it at lockout. Any wider and I would have needed a spot.

Spoto Press (2 min rests, wrist wraps)

185 x 6
185 x 6
185 x 6

notes: I haven’t done widegrip in a while, nor had I done spoto in a while, so I was not ready for it lol. I was taking extra long juicy pauses at the bottom during my first set, and by the last rep I could baaaaarely lock it out! During sets 2 and 3 I only paused it for a fraction of a second.

Widegrip Pulldowns (2 min rests)

150 x 10
160 x 10
170 x 10
180 x 10

DB Flys (2 min rest)

25s x 10
25s x 10

notes: the weight was not as important as getting a long stretch at the bottom, so I did these for that. I also kept my wrists pronated, as it makes the movement easier on my shoulder.

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
280 x 10

post: 11 min LISS