Soggy Day

Today I felt kind of soggy. Not much intensity in the workout, but it still went very well.

Ideal Physique? + skin, of course

First off, a nice PR on 5/3/1 bench. Crushed my warmups, but got a little nervous for my big set at 200, got a little dizzy and loose under the weight. Even so, hit it for 5 clean reps, a 2 rep PR. I don't think I could have gotten 6 on THAT set, but on a better set I think 6 was a definite possibility. Still, I'll happily take the PR, especially since 200 x 3 is where I failed last time on bench 5/3/1

Next, did 175 for 3 sets of 7 paused bench. This was tough, but very solid.

Finally, hit 155 x 14, which is pretty good for a less - than - ideal state of focus and intensity. I wish it had been a rep or two more, but not bad.

Next, Kroc rows weren't too bad. hit a set of 33 each arm. Gonna keep scootching the reps up on these, build that back big.

Strict press was feeling a bit lagging today, but I had a pretty good day. hit 95 x 5, 135 x 3, 155 x 1, 165 x 1, then went to 170 for 5 singles. All were tough at lockout, but solid reps (though I was a little mad because I felt like I used a little leg drive on the last one, which is something I rarely do). Never hit 170 for that many singles before. Would have been nice to have felt stronger and been able to push up to 175, but maybe next week. After, dropped back to 135 and hit it for 9 paused reps pretty solidly.

Finally, 4 sets of 5 pullups, alternating between regular grip and close chinup grip.

Overall, solid day. Need to be more focused and intense. My music failed me today, but that can't be an excuse, especially if it might continue to fail me haha. Time to dig deep and keep pushing, it's definitely paying off.

Fuck Hurricane Sandy in the Face

Thank Odin the gym opened today at 2. I was right on the verge of scrapping this week.

Started with 5/3/1 squats. Felt stiff for a bit, but once I warmed up I was feeling goooood. Again, warmed up feeling out the paused position, then smoothing the transition between down and up. The secret still lies in controlling it almost until the last second, then rebounding from that beautiful position. Hit 125 for a few sets, then 185 (my jumps were a little weird today). Then I hit 230 x 3, 265 x 3, and finally 300 x 7. First 5 were great, 6 was hard as fuck, and then 7 was hard and ugly as fuck. But I made them all. So close to my PR too (8). I'm getting stronger for sure. So excited to hit 315 next week now.

Next, speed deads were a little sleepy. 265 x 10 x 1 on the minute wasn't hard, it moved pretty fast, but after the heavy squats I just didn't feel very focused. These lacked intensity. Still not bad.

Louie Simmons, thanks for the idea for speed deads. You look so fucking scary. 

5 x 5 at 245 squats went really well. First few sets were still a little sleepy, but then I focused up and went hard. Form was great, sets were pretty easy, and I psyched up and hit the 5th set for 12 awesome reps. Really worked on that one, and all the reps were really nice.

Finally, finished with some poopy hollow rocks and back extensions.

Overall, hard to focus and be intense today - my brain is a little fried from sitting around. Still, I made today a great day. Excited to bench tomorrow.

Hurricane Sandy

Fucked up my training today. Every gym in the area was closed. SO I decided to just stretch today, and hope I can lift tomorrow. If I can, I'll just move my training back one day (squat tues, bench wed, rest thurs, squat fri, bench sat, rest sun), but If I can't lift tomorrow then I'm going to just have "Fun" the last few days of this week, and start 3 week next monday. 

Hope the weather improves, I really want to squat. 

Saturday

Pause squat: 295 for a solid single

Strict press: 175 for a hard single

Saturday

Pause squat: 295 for a solid single

Strict press: 175 for a hard single

I carry this shit on my fucking back

Crazy day. Motivated by THIS song.

Started with bench. Felt awesome and crazy today. Hit the bar for a few sets, 95, 135, then up to 135. The 10 sets of 3 were cake, like speed work. On the 10th set, I decided to do a set to failure of paused reps. Got 7 great reps, and just BARELY missed the 8th rep at lockout. That's better than my touch and go PR over the summer, and it was after 27 other reps. Sick.

Next, strict press. hit the bar, then 110 x 5, 130 x 5, and finally 145 x 7 or 8. I'm pretty sure it was 8 but either way it's a sick PR. Then hit 130 x 9 paused reps and 110 x 9 paused reps.

Next, did a shitload of pulling volume. Standing cable rowed 110 x 30, 110 x 25, and 120 x 20.

Next, did some dumbell pressing, cause I wanted too. warmed up with 45 x 8 with a pause, then did 55 x 10, 7, and 8 all paused reps.

Finally, lat pulldowned 180 x 3 sets of 10.

Awesome day. Double press PR's with reps, and tons of pulling volume. I am starting to get visibly huger. My abs are still almost as visible as when I started the diet, and my arms and traps are starting to look much bigger. after only 1 month of eating big. Gotta keep downing as much good food as I can and keep lifting HARD as a motherfucker. And keep having fun.

Sick Day

I was afraid of today. Thursdays tend to be tough, and I was worried that the week off would make this day even more painful. however, it went fucking awesome.

Warmed up the same way I did monday, starting with a pause at the bottom and then gradually mimicking my pause movement, but accelerating into the bottom at the last second and then rocketing up. Felt good. Finally got to my 10 x 3 at 280, and it went awesome. Probably the LEAST number of bad reps in a 10 x 3 that I have done. It really wasn't too tough. Mostly, the bad reps come from one of 3 things. Either I rush the descent, or I dip my chest and get caught forward, or I get caught back a little too much. I just need to be careful to come down slow and controlled at first, and hold off on the acceleration and stretch reflex a little. When I get it right, it's awesome. Gonna keep working on form, but MAN squatting is looking good. Lets keep at it.

Front squats went awesome at well. back was a tad bit soft, but hit 155, 180, and 205 for sets of 5, then hit 225, 235, and finally 245 for a single! I've been chasing that 245 for a while now, it's awesome to finally get it. Hopefully I will keep pushing forward and getting more PR's soon.

Deads went great too. Hit 205 x 3 singles, then 285 x 2. Then, for 335, REALLY focused on squeezing my back tight, and hit it for 3 awesome singles, with a very flat back. That's cool progress. When I started, 315 for a flat back single was really rough. I'm gonna bump this weight to 345 next week. Gonna be tough, but these are doing me GOOD.

Finally, HLR's, 2 sets of 15 and a set of 12, and then a huge set to failure of back extensions, starting with the 25 lb plate. My core is getting stronger too.

Awesome day. I'm so excited for tomorrow. Gonna be a lot of fun. Lets keep at it.