Sunday, September 16, 2012
Saturday, September 15, 2012
The greatness
Today was another great day.
Started with squats. Hit the bar a bunch of times to loosen up. took my stance out a little wider today. I'm going to try and be consistent with this width. It should help me keep my torso a little more upright, and keep me from shooting my butt back. Hit 135 x 10, then 225 x 5 and then 3 to work on the width. then 275 x 2 singles. Then I hit my goal for the day, which was to jump straight to 305 and hit that for a nice solid rep. Finally, went up to 315 and hit it for a hard but very solid single. Might do the 305 jump for another week, and then start working to make the 275 - 315 jump easy again.
Next, strict pressed and destroyed it today. Hit an empty bar for a few, then 135 x 3, 135 x 1, 155 x 1, 165 x 1 which was easy AND a PR, and then attempted and decisively failed 170. That 165 was cake though, which is crazy. If these gains keep going, I'll get that 170 in a few weeks, and maybe even 175 before long. Lets keep it going.
Started with squats. Hit the bar a bunch of times to loosen up. took my stance out a little wider today. I'm going to try and be consistent with this width. It should help me keep my torso a little more upright, and keep me from shooting my butt back. Hit 135 x 10, then 225 x 5 and then 3 to work on the width. then 275 x 2 singles. Then I hit my goal for the day, which was to jump straight to 305 and hit that for a nice solid rep. Finally, went up to 315 and hit it for a hard but very solid single. Might do the 305 jump for another week, and then start working to make the 275 - 315 jump easy again.
Next, strict pressed and destroyed it today. Hit an empty bar for a few, then 135 x 3, 135 x 1, 155 x 1, 165 x 1 which was easy AND a PR, and then attempted and decisively failed 170. That 165 was cake though, which is crazy. If these gains keep going, I'll get that 170 in a few weeks, and maybe even 175 before long. Lets keep it going.
Friday, September 14, 2012
Upper body Explosion
Destroyed my workout today. Destroyed it.
Started with bench. Hit the bar for a few, then 95, then 135, then jumped straight to 190. The first couple doubles were a little shitty, but as soon as I got warmed up all the way (around set 4), I started crushing the weight. Every double was solid and easy. When I got to set 15, I rested a little extra, psyched up, and then hit it for 4 reps. Pretty fucking awesome considering I had already done 28 reps.
Next up was strict press. I was a little nervous because THIS week (145 on 3 week) is where I failed out of the progression last time, and had to drop back. But I demolished it. Hit 115 x 3, 130 x 3, then hit 145 x 5. Only problem was that I almost fucking passed out, and I barely remember the last two reps. Still, I demolished that weight. I can't believe I hit it for 5 - the ONLY other time I did that was last 1 week, and my bench volume was double that today. Then, I dropped back, and hit 130 for 8 paused reps and 115 for who knows how many paused reps. My strict press it really exploding.
After those two things, as always, I took it a little easier. Did 3 x 16 rows with the lat pulldown, mimicking my bench path. I love these rows, they are hard and I think they are gonna help me a lot. Did them with 130.
Next was the 10 x 12, on the minute, of pushups. tried to keep my form as nice as possible, but FUCK it is hard. Still, made it through... had to start breaking up the sets around set 7. Gonna keep at this, even though it's rough hahaha. Once I make it through this one full time, I think I'll switch to dips for a change of pace.
Finally, did some lat pulldowns. For sets of 10, pulled 100, 160, 170, 180, and finally 190.
Overall, an awesome day. I'm still getting stronger. I feel like everything is on track. Gonna eat a TON today and tomorrow, and just try to keep growing. Lets do it.
Started with bench. Hit the bar for a few, then 95, then 135, then jumped straight to 190. The first couple doubles were a little shitty, but as soon as I got warmed up all the way (around set 4), I started crushing the weight. Every double was solid and easy. When I got to set 15, I rested a little extra, psyched up, and then hit it for 4 reps. Pretty fucking awesome considering I had already done 28 reps.
Next up was strict press. I was a little nervous because THIS week (145 on 3 week) is where I failed out of the progression last time, and had to drop back. But I demolished it. Hit 115 x 3, 130 x 3, then hit 145 x 5. Only problem was that I almost fucking passed out, and I barely remember the last two reps. Still, I demolished that weight. I can't believe I hit it for 5 - the ONLY other time I did that was last 1 week, and my bench volume was double that today. Then, I dropped back, and hit 130 for 8 paused reps and 115 for who knows how many paused reps. My strict press it really exploding.
After those two things, as always, I took it a little easier. Did 3 x 16 rows with the lat pulldown, mimicking my bench path. I love these rows, they are hard and I think they are gonna help me a lot. Did them with 130.
Next was the 10 x 12, on the minute, of pushups. tried to keep my form as nice as possible, but FUCK it is hard. Still, made it through... had to start breaking up the sets around set 7. Gonna keep at this, even though it's rough hahaha. Once I make it through this one full time, I think I'll switch to dips for a change of pace.
Finally, did some lat pulldowns. For sets of 10, pulled 100, 160, 170, 180, and finally 190.
Overall, an awesome day. I'm still getting stronger. I feel like everything is on track. Gonna eat a TON today and tomorrow, and just try to keep growing. Lets do it.
Thursday, September 13, 2012
Great squat day
Today was a great day. did my second 15 x 2 of all time. While it wasn't exactly easier than last time, I knew better how to approach it this time, and did very well.
Hit the bar , then 125, then 205, then 255 x 3, then got started at 280. First couple doubles were a little shitty actually... I was getting caught forward a bit. But I settled into the groove, and just kept at it. Just getting through all 15 sets without allowing yourself to rush, fail, or panic is a feat. I would say it took me about an hour to finish the entire thing. Form wasn't perfect, but I would say there were only really one or two really rough reps, where I maybe lost tension - and even those I managed to fight through. And, I hit 3 reps on the 15th set. Overall, very happy with all that work, and I know it is going to just help me continue growing and improving.
Next were front squats. I decided not to rep that shit out. I hate high rep front squats, they hurt and are not that useful. I did 155 x 3, 175 x 3, 200 x 3, then 200 for a single (which I almost passed out on), 205 for a single, and then jumped up to 225 and hit it for a pretty solid rep as well. Not bad, especially after 30 reps at 280 haha.
Finally, did some pulling. Ripped 205 for 2 singles, and new it was a good day for pulls. Hit 285 for 2 singles that also moved well, and finally hit 325 for 2 singles with a nice flat back. Not easy singles, but very nice form and after a TON of squatting.
Finally, did some hollow rocks and back extensions to finish it off.
Overall, a great workout. Thursdays are tough, and ESPECIALLY this thursday, but all I have to do is be patient and push through, and this insane volume is going to really pay off. Plus, I think before december I'm going to make huge gains on my front squat and deadlift too. We will see.
Hit the bar , then 125, then 205, then 255 x 3, then got started at 280. First couple doubles were a little shitty actually... I was getting caught forward a bit. But I settled into the groove, and just kept at it. Just getting through all 15 sets without allowing yourself to rush, fail, or panic is a feat. I would say it took me about an hour to finish the entire thing. Form wasn't perfect, but I would say there were only really one or two really rough reps, where I maybe lost tension - and even those I managed to fight through. And, I hit 3 reps on the 15th set. Overall, very happy with all that work, and I know it is going to just help me continue growing and improving.
Next were front squats. I decided not to rep that shit out. I hate high rep front squats, they hurt and are not that useful. I did 155 x 3, 175 x 3, 200 x 3, then 200 for a single (which I almost passed out on), 205 for a single, and then jumped up to 225 and hit it for a pretty solid rep as well. Not bad, especially after 30 reps at 280 haha.
Finally, did some pulling. Ripped 205 for 2 singles, and new it was a good day for pulls. Hit 285 for 2 singles that also moved well, and finally hit 325 for 2 singles with a nice flat back. Not easy singles, but very nice form and after a TON of squatting.
Finally, did some hollow rocks and back extensions to finish it off.
Overall, a great workout. Thursdays are tough, and ESPECIALLY this thursday, but all I have to do is be patient and push through, and this insane volume is going to really pay off. Plus, I think before december I'm going to make huge gains on my front squat and deadlift too. We will see.
Wednesday, September 12, 2012
Strong day and Arms
Today I felt good, So I actually went kind of heavy.
Started with bench. Hit the bar for a few sets, then 135 x 10, then 185 x 3 (started with a paused rep), then 205 for an easy single, then finally 210 for a tougher, but still not tough single. Nice.
Next, squatted a bit. Hit 135 for a few sets to warm up, then 225 for 3 singles, then 275 for a quick single. Also nice.
Finally, ended with a shitload of curls. For big sets, hit 12.5, 17.5, 22.5 27.5, then back down. My biceps were nice and pumped.
Cool day, went well. Almost went up to 215 on the bench... not this day. But soon.
Hahaha... that's what I always do.
Started with bench. Hit the bar for a few sets, then 135 x 10, then 185 x 3 (started with a paused rep), then 205 for an easy single, then finally 210 for a tougher, but still not tough single. Nice.
Next, squatted a bit. Hit 135 for a few sets to warm up, then 225 for 3 singles, then 275 for a quick single. Also nice.
Finally, ended with a shitload of curls. For big sets, hit 12.5, 17.5, 22.5 27.5, then back down. My biceps were nice and pumped.
Cool day, went well. Almost went up to 215 on the bench... not this day. But soon.
Tuesday, September 11, 2012
Bench
Very solid upper body day today.
Bench felt good. I felt calm, relaxed, and in the groove today. Hit the bar for few sets, then 95, then 145 x 3, 170 x 3, and finally 190 x 5. It was a solid 5, the 5th rep wasn't cake, but it was no where near in danger of missing. that was a PR, so I didn't even think about going to 6. A new 5rm is enough.
Next, backed down to 170 and hit it for a 3 x 3 of paused reps. Feels really good. I love pausing reps, it makes me feel so much more confident and smooth in my touch and go benching.
Finally, went back to 145 for reps. I felt a little sloppy and unfocused on this set. Managed to get 15, which is a pr and 1 rep more than last month, but still I felt a bit disappointed about this.
That funk carried over to kroc rows. Did the same thing as last tuesday, 15 reps with palm facing in, 10 with the bell at a 45 degree angle, only this time I put my knee up on a bench. It felt really tough and shitty. I think maybe it was a lack of focus and intensity in the first half of the workout.
Next, threw on some music and tried to get focused for strict press, which helped a ton. hit the bar, 95, 135, then straight to 155. Hit it for 8 singles. First four were with plenty of rest, but for the second 4 I just threw on a song and tried to do as many as I could before the song ended - probably less than a minute rest between these. After that, I dropped back to 135 and hit it for 3 sets of 5 paused reps, which is great. My strict press is really doing well. I think next week I'm going to trade out doubles at 145 for singles, then go back to singles again the week after, maybe try to push a few of them up into the 160 range if I'm feeling good. We'll see.
Finally, did a bunch of sets of 3 neutral grip pullups. I switched up doing them from a completely dead hang, or trying to hit a stretch reflex at the bottom, and tried to make the reps smooth and explosive. Did 7 sets of 3 and an 8th set of 4 for 25 total reps.
Overall, solid day. Excited to keep working. My gains have been solid, if I can stay healthy I may make a lot of progress before my week break in october.
Bench felt good. I felt calm, relaxed, and in the groove today. Hit the bar for few sets, then 95, then 145 x 3, 170 x 3, and finally 190 x 5. It was a solid 5, the 5th rep wasn't cake, but it was no where near in danger of missing. that was a PR, so I didn't even think about going to 6. A new 5rm is enough.
Next, backed down to 170 and hit it for a 3 x 3 of paused reps. Feels really good. I love pausing reps, it makes me feel so much more confident and smooth in my touch and go benching.
Finally, went back to 145 for reps. I felt a little sloppy and unfocused on this set. Managed to get 15, which is a pr and 1 rep more than last month, but still I felt a bit disappointed about this.
That funk carried over to kroc rows. Did the same thing as last tuesday, 15 reps with palm facing in, 10 with the bell at a 45 degree angle, only this time I put my knee up on a bench. It felt really tough and shitty. I think maybe it was a lack of focus and intensity in the first half of the workout.
This man demands focus
Next, threw on some music and tried to get focused for strict press, which helped a ton. hit the bar, 95, 135, then straight to 155. Hit it for 8 singles. First four were with plenty of rest, but for the second 4 I just threw on a song and tried to do as many as I could before the song ended - probably less than a minute rest between these. After that, I dropped back to 135 and hit it for 3 sets of 5 paused reps, which is great. My strict press is really doing well. I think next week I'm going to trade out doubles at 145 for singles, then go back to singles again the week after, maybe try to push a few of them up into the 160 range if I'm feeling good. We'll see.
Here's that 155 PR from a few months ago. It's so much easier already. Already broke it, but I'm gunning for 165 soon.
Finally, did a bunch of sets of 3 neutral grip pullups. I switched up doing them from a completely dead hang, or trying to hit a stretch reflex at the bottom, and tried to make the reps smooth and explosive. Did 7 sets of 3 and an 8th set of 4 for 25 total reps.
Overall, solid day. Excited to keep working. My gains have been solid, if I can stay healthy I may make a lot of progress before my week break in october.
Monday, September 10, 2012
Death birth
Today I was dying, but still had an okay workout - despite a horrible cold and a terrible nights sleep.
Squatted the bar, 125 x 10, then 215 x 3, 250 x 3, and finally 280 x 6. All pretty nice reps.
Next, speed deads - 10 x 1 on the minute of 265 from a deficit. Moved nicely. Gotta keep hip position consistent, sometimes they are higher than others, feel the difference in lower back. I think I need to tend towards lower.
5 x 5 squats at 225 were no ptoblem. Did them with an especially high bar, which was good. Hit 7 on the last set.
Finally, 3 sets of Hanging leg raises and back extensions, cause why not.
Hope I feel better tomorrow. And FUCK UP my bench workout.
Squatted the bar, 125 x 10, then 215 x 3, 250 x 3, and finally 280 x 6. All pretty nice reps.
Next, speed deads - 10 x 1 on the minute of 265 from a deficit. Moved nicely. Gotta keep hip position consistent, sometimes they are higher than others, feel the difference in lower back. I think I need to tend towards lower.
5 x 5 squats at 225 were no ptoblem. Did them with an especially high bar, which was good. Hit 7 on the last set.
Finally, 3 sets of Hanging leg raises and back extensions, cause why not.
Hope I feel better tomorrow. And FUCK UP my bench workout.
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