Squat 335 x 1

Started off today with 5/3/1 squat. Felt pretty good. Focused on a great warmup, and trying to make every rep awesome. Hit a set of a bunch x bar, then 5 x 135 and 3 x 135, then smashed a set of 3 at 225. I was really trying to focus on attitude today; last week I realized that I was treating the weight as if it was heavier than it was, so this monday I really focused on getting focused, treating the weight like it was a joke, and just crushing the squats. 5 at 265 were good. 3 at 300 were a little tougher/shittier than I wanted, but still fairly easy. So, I loaded up 335. Focused up, treated it like it was light. I haven't had that much on my back in a while, so it actually did feel fairly heavy. But I crushed it for a single. Not as fast as It would have been ideally, but it was smooth, solid, form was good... what more can I ask for. I keep trying to speculate "oh, I could have gotten it for x many more" but I really need to get out of that mindset. I smashed the single, which is what I needed to do, and that's all that matters.

Because who doesn't want greater power?

Next, backed off to 300 to hit it for paused reps. I would normally have been happy with 1, but I just decided to push today. With (I would say) about a 5 second pause in the bottom, I hit it for a double, which is awesome. Most I have ever pause squatted is 305 x 1. and the pause was probably less than half of what I paused for today. These squats sure are nasty, my face felt like it was going to explode, but that was a pretty badass thing to do, I'm happy about it. Then, on the 3 mins, hit 265 x 3. 4 would have been nice, since I hit it for 3 the other week, but after that 300 x 2 I didn't feel like pushing more than 3 haha.

Next, speed deads. These took a bit to get going. Loaded up 315 and the first couple pulls were just not great. Not hard really, but slow off of the floor and just didn't feel awesome. So for rep 3, I really focused up and attacked the weight, thinking about ripping it and keeping my weight back, and it was much better. so reps 3,4,5,6, and 7 were all fast and good, with a couple that were a little more forward than ideal. However, on the 8th and final rep I REALLY focused up, got mad, treated the weight like it was 515 and smashed it, on a totally different level of speed than the others - felt as if it was 275 all of a sudden. So an interesting day - I know I have the potential to really be smashing these speed deads. I need to spend the next 6 weeks really focusing on attitude and focus before EVERY rep, just smashing each one the way that I smashed the 8th rep today. I think my potential with deadlifts is insane, and I just need my mind to allow my body to work to it's fullest.

Also, saw the Man of Steel the other day... What a great movie. Wish I was that powerful. 

Finally, snatch grip deads - 5 sets of 9 at 195 on the 2 minutes. In today's heat, felt like I did a true crossfit WOD by the end haha. However, overall I would say it was not harder than last week, which was the exact same workout 20 lbs lighter. Maybe it has somethign to do with the slightly lower volume today, but I think I'm just getting in better shape, which is cool. I'm excited to drop the reps to 7 and keep up with this, although I think the heavy weight is going to get real nasty, even with the reps dropping fairly significantly.

So, good day! Squat was solid, even though i'm still in this "pr mindset" that makes me dissatisfied with everything haha. Pause squats are coming along, I saw some unlocked potential on my speed deads, and I know exactly what I have to do to get stronger and faster with those, and I got a hell of a workout for my backside and quads with those snatch deads. Excited to bench tomorrow! Let us keep at it.

Arms 2

Good day today. Revealed a weakness.

Started with a nice slow hike to get myself used to dedicating some time to cardio on this day. Then, I moved on to Incline bench. Man I suck at incline bench. Started with the bar, then 75 x 15, 95 x 12, 115 x 10, then 135 x 8 (not easy) and finally 155 x 5, which then turned into a drop set back to 95. That's pretty pathetic. I can overhead press that weight for, like, 3 reps more than that. Considering that many big benchers utilize incline a LOT, I think it is important to note how bad I am at it. And start to work on fixing it. I think I am basically going to incline twice as much as close grip, so instead of alternating the two on wed/sat, I will go incline - incline - close - incline - incline - close, etc. Hopefully, If I can put 10, 15, 20 lbs on my incline, it will have great carryover to my bench. We will see.

Next, did something similar with my curls. Working up, hit the bar x 15, 1 10lb plate x 12, 2 x 10, then 3 x max, 2 x max, and 1 x max.

Finally, a little metcon of 10 pushups, 15 curls with 1 plate, and 15 skullcrushers for 3 rounds. Chest felt like it was exploding cause of a big knot in my right pec, and the weight was a little too light. But overall, got a good pump.

It was a great little day. I'm really starting to look big because of the leanness. Having fun getting into shape. Plus, my mind is going wild with plans for next semester. Can't wait. Lets keep at it.

Press 160 x 3

Fun, good workout today. 

Started with strict press. Felt really good this morning for no real reason haha. Warmed up a ton, then started hitting the weight - the bar x a ton, then 95 x 10, then 125 x 3, 145 x 3, and then 160 x 3. Not easy or fast but really solid. Dropped back to 145, and then on the 3 minutes hit it for 3 long paused reps, and then hit 125 x 3 long paused reps. 

Next up, Rows. 155 on the bar, did it for 4 sets of 12. Felt really good. I'm learning that I really need to let the weight sink low and get a full stretch in my back to really feel it. 

Next, had some fun with benching. Loaded up 165 and hit it, on the 2 minute, in a pyramid - 1, 2, 3, 4, 5, 6, 7, 8, and then 8 again. Hit the 9th after a brief rest. It was fun, but tough. I wanted to get to round 10, but Pretty happy with what I got. 45 reps in sub 20 minutes, not bad. 

Finally, did some high rep bodybuilding stuff. Hit curls with a pair of 10's for sets of 25 with 1 minute rest between them, and then did sets of 15 lateral raises with 10 lb plates for 4 sets with 1 minute rest between them. Got a nice bicep and shoulder pump. 

So, good workout! Pressing went well, rowing went well, benching went well. Looking forward to some arms work and rest. Lets keep at it. 

Squat 135 x 30

Painful day haha. Felt good though.

Started with squats. Warmed up a ton, even though I was feeling achey and tight today (probably a combination of the rain and running yesterday) I got nice and warm. Hit a set of 10 and then 5 with the bar, and then got right to it - loaded up 135 and hit it for 30. Overall, it was a really good set. Form was good. It hurt pretty bad, but I made it no problem. Definitely could have been worse, and it definitely is going to get worse haha. I think I underestimated the pain to come in the next few weeks. Legs got so pumped. But even when the reps got hard mentally, they were fast, smooth and easy.

Rested a good bit, then got on front squats. These are really hard with the limited rest - did them on the 2 mins - but very solid. I just need to work on keeping my elbow up and my back a little tighter. That is what suffers most. Hit 185 x 2, 215 x 2, then 235 for 3 x 2. I could have been tighter out of the hole, and I could have kept my chest up better, but overall they were easy and nice reps for what they were.

Finally deadlifts went really well. I made the unfortunate and stupid mistake of not wearing pants today, which meant the bar was sticking nastily to my thighs which both hurt and threw me off. Without meaning to, I pulled a few reps a little out in front to avoid the sticking, and since that is already a problem with my new form/setup, that wasn't ideal. However, even on the less-than-perfect reps I was ripping the weight. Worked on being really focused and aggressive with my pulls, and the weight was moving fast and easy. Plus, on reps where I did keep the weight back and it didn't get caught on my thighs, I felt awesome. 8 singles on the 2 minutes were all fast and easy. I'm excited to keep pushing these up heavy. They might start to get tough with the crazy squatting that is going to go on, but I'm gonna focus hard and try and keep crushing these pulls consistently.

So overall, really good day. I am excited and nervous about these high rep squats - I think they are gonna HURT, but they are also really going to pay off in terms of strength, size, and work capacity gains. And I just love deadlifting now, I look forward to it every workout. Lets keep at it.

Running and Arms

Pretty great workout today. 

Started with running. Really wasn't feeling it this morning, but I warmed up and got on my way, and did really well! 12 minutes, ran the same path as last time. I would say my perceived exertion was about the same as last time, except I made it about an extra 200-300 meters (shaved maybe a minute off my time for the route last time). Thats a nice little improvement! Still doesn't feel great, but hey it doesn't have to. 

Next, arms went well. Kept it simple today. Close gripped bench to start, hit sets on the 3 minutes - bar x 20, 75 x 20, 95 x 15, 115 x 12, 135 x 10, and finally 155 x 10. 

Next, curls. Did warmup sets - 10 with 1 pair of 5's, 10 with 2 pair, 10 with 3 pair. Then hit a big drop set - 4 pair by 12, then 3 x 12, then 2 x 12. 

Finally, left 95 lbs on the barbell and 3 pair of fives on the curl bar, and did 10/10 for 3 rounds as fast as I could. 

Got a nice pump. Felt good. I'm excited to squat tomorrow, although I need to rest up a good bit tonight. Let's keep at it. 

Bench 205 x 3

Interesting workout today. Gave me some stuff to think about.

Also, watched the Hulk for the first time in a while today. God I wish I was the hulk haha

Started with bench. Took a nice warmup, then started benching up... hit the bar, then 95, then 135. then started on my work sets. Hit 163 x 3, 185 x 3 and finally 205 x 3. My new mantra this summer seems to be "it didn't feel as good as I wanted" haha. After, I started the timer and hit backoff sets on the 3 mins - 185 x 3 with a long pause, and then 165 x 3 with a long pause, and I started thinking. Basically... benching didn't feel great. BUT I think the main reason why it doesn't feel great is because it feels different. Every rep was a little slower than I wanted. But, they were all solid reps that moved smoothly, and were pretty consistent. I'm thinking that the reps aren't necessarily hard, they are just different - slower, more controlled, a little more of a grind. While different feels bad right now, maybe it isn't - clearly what I was doing before wasn't great because I'm not great at benching. So I need to get my head out of the way, and not second guess myself. Perhaps learning how to muscle the weight up is going to be a lot better than moving it fast, and failing it fast.

After long pause, did heavy rows, 3 x 10 at 185 on the 3 mins. felt pretty good. Lower back is feeling pretty crappy from yesterday, but other than that these went well. Might push up a little heavier soon, to feel it out.

Next, strict press actually went well. Did pretty much the opposite of last week... I was thinking of doing 10 x 3 on the minute, but opted to shoot for 10 x 4 on the minute. A little tougher, a little more fun. So I took a crack at it, and did very well! got through 7 sets of 4, then got 3, 2, and 3 on the last 3 sets (being a little more lenient with the time). My triceps were roasted by the end, failing in weird places haha. But I'm pretty happy with all that volume in 10 minutes.

Finally, did some lighter rows. 115 for 5 x 10, supinated grip, on the 2 minutes. Banged out 15 on the last set. These felt good, should have pushed a little harder. Light rows have just never felt that great for me. But hey, gonna keep doing them. Feel isn't always the way to judge haha.

So anyways, interesting day. Bench didn't feel great, but that's okay - I'm going to just keep at it, without over thinking too much. If by the end of the summer I'm weaker, than so be it - but I need to commit to something different for a while. But the long pause stuff, the rows, and the strict press all feel pretty great. Can't wait to start losing more weight so I'm looking good, having fun, and hopefully getting stronger in the long run. Lets keep at it.

Squat 315 x 3

Good legs day today! started off slow, but overall it was kickass. 

Tryna get some BIG ASS legs 

Felt pretty sluggish at the start of my workout. Perhaps it was because I woke up late, so I started lifting only about a half hour after I work up, but I was just feeling very slow, creaky, my lower back didn't feel good, etc etc. However, I think it was also party attitude - even though these squats are easy for me, I still think of it as "heavy squats," and mentally I think I need to OWN the weight a little more - unrack and squat it knowing that this weight is cake. Anyways, took a nice long warmup, then got started squatting - bar x 10, 135 x 5, 205 x 4, then 245 x 3, 280 x 3, and finally 315 x 3. Again, wasn't cake but it was pretty easy, despite the second rep being a little off balance forward. 

Next, started up my timer and dropped the weight back to 280. Hit that for a paused double, which felt solid - I think I might have had another rep in me - then, on the 3 mins, hit 245 for a set of 4. Felt a little tough, it's easy to let my ass sink back and my chest drop on these. Gotta fight to keep upright. Still, I feel improved since last week. 

Next up, speed deads were killer. Although my lower back didn't feel great, I am definitely getting the hang of the setup with the hook grip. It's a little slower and more precise, but I am getting better and better at still ripping it off the floor. 295 was flying up on almost all of my 10 reps today. A couple were still a tiny bit out of position, some a little back and others a little forward, but I think simply more practice is going to fix that and I am going to be pulling big weight with serious speed in no time. 

Finally, loaded up 175 for snatch grip deads - 5 x 9 on the 2 mins. This kicked my ass. Can't say enough how much I love snatch deads. They smash my quads and my back. I honestly might even like doing them this way more than I like going heavy with them. they hurt, but it is awesome to really feel my quads and my back getting pumped. 

Overall, great workout. I'm having fun and working hard. Need to keep my attitude right, and really treat the lighter squats/bench/press like it's easy - cause it is. Other than that, I think I am really on the right track. Going to improve form, speed, strength, and muscle mass, all while loosing fat. Lets keep at it.