Had a great arms day yesterday. Actually worked hard, had fun, and got great pump.
Pretty much I supersetted close grip benching and dumbell curls again. Worked up to 135 / 30 lb dumbells, and hit those things for 3 max sets. For bench, got 16, 12, and 14, which is pretty fukign awesome. For curls, got something like 16, 14, and 18 (last reps were crap hahaha). Arms felt hooge after. I am going to grow them.
Excited for my workout today. Gonna be harddddd.
Thursday, October 25, 2012
Tuesday, October 23, 2012
Crazy Day
Today was a crazy day.
First off, got a huge bench PR. Today I was repping out 185, which is obviously a benchmark weight. As recently as last march, hitting 185 for 3 was a solid day. Over the summer, I had gotten it for 6, but I haven't taken a crack at it in a while, so I was excited today. Started with some nice warmups, pausing the first few reps of each set, and then working on moving the weight as IF I was going to pause it, but then moving it quickly and explosively without a pause. Felt great. Hit 145 and 165 for sets of 5 with ease, then racked up 185. Something just went right when I got under that weight, and I managed to hit it for an easy 8, and THEN paused a 9th rep, fighting hard as a motherfucker for that lockout. That's an awesome 3 rep PR, which is unheard of in my benching career haha.
Next, dropped back to 165, and hit that for 3 sets of 7 paused reps. Again, pretty awesome. PAused benching feels great to me, and I seem to get stronger at it every week. Going to keep pushing it, as it obviously has been helping my bench a lot. It feels so great to be actually making progress, and ENJOYING all the upper body pressing haha.
Unfortunately, my rep out at 145 sucked. I think it was simply a combination of me being tired from the rest of the benching, and me wanting to hit a ton of reps, but I was downright FLOPPY on this set. The first 3-5 reps were a trainwreck of form. I tightened up after, but only managed 13, most definitely due to the waste of energy on the first third of the set. But honestly, it was such a great day that I just laughed it off, cause it was fucking stupid haha. Next week, I will make sure to 1) rest more before that final rep-out, and 2) not rush the reps and be soft. Take it like every other set, one beautiful rep at a time, and it will definitely be more successful than it was today.
Kroc rows kick my ass every time I do them. Hit the 100's for 30 reps each side, making sure to use a really full range of motion. I think I'm gonna try and do 33 next week, then 35, 37, 40, etc, building up to a set of 50 beautiful reps each side. It's gonna hurt but I need to keep building my back.
Almost died overhead pressing. Not really, but it was a whacky day. Felt great warming up, crushed 155 and 165, so i threw on 175, planning to hit it for a few solid singles. Unfortunately, I got a bit excited, and went after it a little fast, and without watching my breathing. End result - took me about 5 seconds to lock the rep out, and then I blacked out and dropped the weight from overhead. Luckily, it did not crack my skull open. I really have to be careful to breathe out when I press, cause that was dangerous. I was pissed too, cause I was having such a good day and that took a lot of energy haha. So, I went to 165 and just hit that for 5 solid singles, then dropped back to 145 and hit that for an easy 5 paused reps.
Finally, did 4 x 4 neutral pullups. Even though my shoulder is like 95% better, these still bother it a little bit. I pushed through anyways, but if it's still bugging me next week I might fool around with some other pulling options. We will see.
Overall, a crazy day. But I hit my press PR, after a shitload of benching, and crushed hat 185. Lets hope the upper body days keep coming this good.
First off, got a huge bench PR. Today I was repping out 185, which is obviously a benchmark weight. As recently as last march, hitting 185 for 3 was a solid day. Over the summer, I had gotten it for 6, but I haven't taken a crack at it in a while, so I was excited today. Started with some nice warmups, pausing the first few reps of each set, and then working on moving the weight as IF I was going to pause it, but then moving it quickly and explosively without a pause. Felt great. Hit 145 and 165 for sets of 5 with ease, then racked up 185. Something just went right when I got under that weight, and I managed to hit it for an easy 8, and THEN paused a 9th rep, fighting hard as a motherfucker for that lockout. That's an awesome 3 rep PR, which is unheard of in my benching career haha.
Next, dropped back to 165, and hit that for 3 sets of 7 paused reps. Again, pretty awesome. PAused benching feels great to me, and I seem to get stronger at it every week. Going to keep pushing it, as it obviously has been helping my bench a lot. It feels so great to be actually making progress, and ENJOYING all the upper body pressing haha.
Unfortunately, my rep out at 145 sucked. I think it was simply a combination of me being tired from the rest of the benching, and me wanting to hit a ton of reps, but I was downright FLOPPY on this set. The first 3-5 reps were a trainwreck of form. I tightened up after, but only managed 13, most definitely due to the waste of energy on the first third of the set. But honestly, it was such a great day that I just laughed it off, cause it was fucking stupid haha. Next week, I will make sure to 1) rest more before that final rep-out, and 2) not rush the reps and be soft. Take it like every other set, one beautiful rep at a time, and it will definitely be more successful than it was today.
Kroc rows kick my ass every time I do them. Hit the 100's for 30 reps each side, making sure to use a really full range of motion. I think I'm gonna try and do 33 next week, then 35, 37, 40, etc, building up to a set of 50 beautiful reps each side. It's gonna hurt but I need to keep building my back.
Almost died overhead pressing. Not really, but it was a whacky day. Felt great warming up, crushed 155 and 165, so i threw on 175, planning to hit it for a few solid singles. Unfortunately, I got a bit excited, and went after it a little fast, and without watching my breathing. End result - took me about 5 seconds to lock the rep out, and then I blacked out and dropped the weight from overhead. Luckily, it did not crack my skull open. I really have to be careful to breathe out when I press, cause that was dangerous. I was pissed too, cause I was having such a good day and that took a lot of energy haha. So, I went to 165 and just hit that for 5 solid singles, then dropped back to 145 and hit that for an easy 5 paused reps.
Finally, did 4 x 4 neutral pullups. Even though my shoulder is like 95% better, these still bother it a little bit. I pushed through anyways, but if it's still bugging me next week I might fool around with some other pulling options. We will see.
Overall, a crazy day. But I hit my press PR, after a shitload of benching, and crushed hat 185. Lets hope the upper body days keep coming this good.
Monday, October 22, 2012
YAY SQUATS!
So happy to be back to squatting again.
Started with 5/3/1. Felt awesome today. Warmup sets with the bar felt good. With 125, I paused the first few reps, then on the rest of the reps lowered myself as if I was going to pause, but then dropped hard into the bottom and rocketed out of the hole. It felt amazing. After a few warmup sets with 125, I went to 215 and crushed it for 5, then 250 and crushed it for 5. Then, went to 280. Psyched up and went after it hard. The first few reps were solid, and got my 5 without much trouble - then 6 was a horrible rep. I got caught in an awful position and it took a LOT to get that weight up. Almost called it there, but then I sucked it up and went for 7 and then finally 8. Both were much better reps, but incredibly hard because of the 6th. I still made it though. It was an awesome set. I wish I didn't have that shit 6th rep, but even so I pushed like crazy and I'm happy with those 8 reps.
Next were speed pulls. 265 from no deficit for 12 reps on the minute. Wasn't easy, but moved pretty fast. Setting up a little farther from the bar still, and it's feeling very good.
Finally, 5 x 5 squats was at 245 today. Pretty heavy, but my form was on point again. As long as I control my way down and make sure my feet stay planted and my chest stays up, I can drop hard into that bottom and shoot up with my stretch reflex. The sets of 5 were tough but beautiful, and I just got better as they went on. Did 7 on the final set, just to push.
Finally, did 3 sets to failure of hollow rocks, and one hard, badass set of back extensions.
So happy to be lifting hard again, and I ate my FACE off today. Gotta keep pushing super hard and eating and sleeeeping and growing. So excited for the future strength and hugeness. Lets keep it up.
Started with 5/3/1. Felt awesome today. Warmup sets with the bar felt good. With 125, I paused the first few reps, then on the rest of the reps lowered myself as if I was going to pause, but then dropped hard into the bottom and rocketed out of the hole. It felt amazing. After a few warmup sets with 125, I went to 215 and crushed it for 5, then 250 and crushed it for 5. Then, went to 280. Psyched up and went after it hard. The first few reps were solid, and got my 5 without much trouble - then 6 was a horrible rep. I got caught in an awful position and it took a LOT to get that weight up. Almost called it there, but then I sucked it up and went for 7 and then finally 8. Both were much better reps, but incredibly hard because of the 6th. I still made it though. It was an awesome set. I wish I didn't have that shit 6th rep, but even so I pushed like crazy and I'm happy with those 8 reps.
Next were speed pulls. 265 from no deficit for 12 reps on the minute. Wasn't easy, but moved pretty fast. Setting up a little farther from the bar still, and it's feeling very good.
Finally, 5 x 5 squats was at 245 today. Pretty heavy, but my form was on point again. As long as I control my way down and make sure my feet stay planted and my chest stays up, I can drop hard into that bottom and shoot up with my stretch reflex. The sets of 5 were tough but beautiful, and I just got better as they went on. Did 7 on the final set, just to push.
Finally, did 3 sets to failure of hollow rocks, and one hard, badass set of back extensions.
So happy to be lifting hard again, and I ate my FACE off today. Gotta keep pushing super hard and eating and sleeeeping and growing. So excited for the future strength and hugeness. Lets keep it up.
Saturday, October 20, 2012
Strong Again
Today I actually felt strong again. Thank god deload is over.
Started with pause squats. They went awesome. Worked up in smaller jumps, to try and get a bit more practice in, and it felt really good. hit the bar x a few sets of 5, 95 x 5, 135 x 5, 185 x 3, 205 x 2, 225 x 1, 245 x 1, 265 x 1 275 x 2 sets of 1, and finally 285 x 1. Then, I hit 285 for 2 normal singles. Pause squats felt awesome. They really weren't even tough until about 275. Hopefully, these will really help my ability to control weight, help my confidence, and help my strength out of the hole.
Next, decided to strict press up heavy, even though yesterday was shitty. Today went much better though. Felt shitty at first, but then I started to feel better. hit 135 x 2 sets of 3, then 155 was toughish. But then I crushed 165, crushed 170, and got 175. I even tried 180 - got it to the top of my head, bad no shot at it. but THEN, I dropped back to 135, and hit it for a max set. Got 10 reps, which is awesome, a 2 rep PR.
Overall, an actual strong day! It's been a while. Can't wait to start lifting for real monday. the power is coming in the next 9 weeks.
Started with pause squats. They went awesome. Worked up in smaller jumps, to try and get a bit more practice in, and it felt really good. hit the bar x a few sets of 5, 95 x 5, 135 x 5, 185 x 3, 205 x 2, 225 x 1, 245 x 1, 265 x 1 275 x 2 sets of 1, and finally 285 x 1. Then, I hit 285 for 2 normal singles. Pause squats felt awesome. They really weren't even tough until about 275. Hopefully, these will really help my ability to control weight, help my confidence, and help my strength out of the hole.
Next, decided to strict press up heavy, even though yesterday was shitty. Today went much better though. Felt shitty at first, but then I started to feel better. hit 135 x 2 sets of 3, then 155 was toughish. But then I crushed 165, crushed 170, and got 175. I even tried 180 - got it to the top of my head, bad no shot at it. but THEN, I dropped back to 135, and hit it for a max set. Got 10 reps, which is awesome, a 2 rep PR.
Overall, an actual strong day! It's been a while. Can't wait to start lifting for real monday. the power is coming in the next 9 weeks.
Deload week: upper body 2
Got really sick of deloading this day, so I broke out the belt and did some heavy bench with it.
Decided to work up to a max in 3 attempts, with the belt and a pause. Crushed all my warmups, including 185 for a double. Then, destroyed 195. Went up to 210, and hit that for a 5 lb paused pr. Wasn't cake but wasn't bad either. Went up to 220, but just didn't have it. Not a bad miss though.
Next, strict pressed heavy with the belt too, but this was fairly rough. Worked up to 165 for 2 tough singles, then failed 170. After that, I was pretty much done.
Decided to work up to a max in 3 attempts, with the belt and a pause. Crushed all my warmups, including 185 for a double. Then, destroyed 195. Went up to 210, and hit that for a 5 lb paused pr. Wasn't cake but wasn't bad either. Went up to 220, but just didn't have it. Not a bad miss though.
Next, strict pressed heavy with the belt too, but this was fairly rough. Worked up to 165 for 2 tough singles, then failed 170. After that, I was pretty much done.
Thursday, October 18, 2012
Deload week: legs 2
Today was aight.
Squats felt good. Teaching myself to sit my ass inbetween my feet and spread my knees, instead of kicking my ass back and dropping my chest. It's not easy or natural yet, but doing it keeps me far more upright and, when I do it right, I catch the stretch reflex really well. Did a bunch of warm - ups with 135, then 10 x 1 at 225, then a few singles at 275.
Next, pause front squats with 135 - 3 x 5. Easy and fun.
Finally, speed deadlifts, 10 x 1 with 225. Still setting up a little farther back, and it feels great.
Can't wait to lift for real. Side note: I think on saturdays, I'm gonna start going a heavy single PAUSE squat, instead of a real squat, with a ton of volume working up to the heavy rep. Reason? I think it will be mentally better for me than constantly "testing" how strong I am once a week. AND pause work has helped every single lift I started doing it for, so why not squat with a pause too? AND I still will be getting under some heavy weight.
More to come.
Squats felt good. Teaching myself to sit my ass inbetween my feet and spread my knees, instead of kicking my ass back and dropping my chest. It's not easy or natural yet, but doing it keeps me far more upright and, when I do it right, I catch the stretch reflex really well. Did a bunch of warm - ups with 135, then 10 x 1 at 225, then a few singles at 275.
Next, pause front squats with 135 - 3 x 5. Easy and fun.
Finally, speed deadlifts, 10 x 1 with 225. Still setting up a little farther back, and it feels great.
Can't wait to lift for real. Side note: I think on saturdays, I'm gonna start going a heavy single PAUSE squat, instead of a real squat, with a ton of volume working up to the heavy rep. Reason? I think it will be mentally better for me than constantly "testing" how strong I am once a week. AND pause work has helped every single lift I started doing it for, so why not squat with a pause too? AND I still will be getting under some heavy weight.
More to come.
Wednesday, October 17, 2012
Hard Arms
Today I was in a bad mood. Because it's a deload, I was actually planning on taking this day fully off, but the bad mood prompted me to go in and work my ass off.
Pretty much, I supersetted curls and close grip bench with about a minute - two minutes rest, for 5 sets. Close grip bench feels like shit, it totally fucks up my normal bench setup, but it definitely was hitting my triceps. I did the curls heavier, with more body-language, and today was one of the only times ever that I REALLY got a great pump doing them this way, and felt like I worked hard.
After warming up a ton, did close grip with 135, basically to failure, and curls at differrent weights to failure. Went like this:
12 @ 135, 20 @ 25
8 @ 135, 11 @ 30
9 @ 135, 12 @ 27.5
8 @ 135, 12 @ 25
8 @ 135, 15 @ 25
My arms were pumped like crazy. It was hard work, but fun. I haven't really worked very hard on arms day at all. Normally I just don't feel like working hard, and I don't want to take away from my real workouts. However, I think I need to start pushing this day a bit harder. It still should be a day that I'm okay with skipping or taking it easy on, if I need to... but if I have more days like this, My arms will definitely grow, and I bet that will help my upper body lifts quite a bit.
Pretty much, I supersetted curls and close grip bench with about a minute - two minutes rest, for 5 sets. Close grip bench feels like shit, it totally fucks up my normal bench setup, but it definitely was hitting my triceps. I did the curls heavier, with more body-language, and today was one of the only times ever that I REALLY got a great pump doing them this way, and felt like I worked hard.
After warming up a ton, did close grip with 135, basically to failure, and curls at differrent weights to failure. Went like this:
12 @ 135, 20 @ 25
8 @ 135, 11 @ 30
9 @ 135, 12 @ 27.5
8 @ 135, 12 @ 25
8 @ 135, 15 @ 25
My arms were pumped like crazy. It was hard work, but fun. I haven't really worked very hard on arms day at all. Normally I just don't feel like working hard, and I don't want to take away from my real workouts. However, I think I need to start pushing this day a bit harder. It still should be a day that I'm okay with skipping or taking it easy on, if I need to... but if I have more days like this, My arms will definitely grow, and I bet that will help my upper body lifts quite a bit.
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