Bench Bro Cycle

Okay, gonna keep this as short as possible:

SO, lately I have been having some lower back trouble. It has been bothering me pretty much every workout for the past month or so, and I think it is simply tired out, overworked, and a weak point right now. FURTHERMORE, something is very wrong with my form on squat. It is NOT the same squat that I was feeling AMAZING with a month or more ago - form has eroded and I am now getting caught forward and loading my back really bad, not using my quads or keeping my chest up. Because of this combination of things, my back was feeling especially bad during my workout today, and I think it is time for some drastic action. So, this is what I am going to do: The plan is to stop squatting for 4 weeks, to let my back heal completely, and then rebuild from semi-scratch to get to a greater level of strength, with much more ideal form. In those 4 weeks, I am going to try and experiment, and live like a bench bro - bench press 4 days a week, in addition to a ton or core work, back work, arm work, and cardio. The goals are as follows 1) Heal my back 2) Address my bench weakness head on and try to make some serious gains 3) Lose some fat / make my upper body look awesome. Should be fun, and hopefully productive and the right decision in the long run.

The rough plan is as follows: Only feet up bench, to fully rest my back. Probably going to do

Monday: Bench, back, core
tues: Bench, arms core
wed rest/cardio
Thurs: bench back core
fri: Bench arms core.

Should be fun, and I BETTER make some solid fucking bench gains haha.

And, if I like it, when I come back in 4 weeks maybe I will simply bench/squat every single workout. We will see.

Anyways, here is how today bench workout went: Bench 225 x 3, 230 x 3. 235 x 3, 240 x 3, 245 x 2, 1. Then feet up bench, moving up in sets of 3: 135, 145, 155, 165, 175, 185, 195, 205, 215, and finally 225 x 2. Then, 25 x 4 rows, and finally 3 x 15 dumbell bench with 50 lb bells.

Long journey ahead. Lets keep at it.

Heavy squat - 405 x 1

Today was a rough day. There are a lot of reasons for it - largest among them the fact that I was drinking last night, that it was my first workout back at school, that all the driving/moving in has taken it's toll, AND that I worked out at a weird time today, after being READY to work out at 11 and then having to wait another 3 hours. Still a little disgruntled that it wasn't a better day, but I think it wasn't too bad, and hopefully next week will go really well.

Started with heavy squats. I was feeling alright, lower back was a little tight and feeling shitty, and for some reason weight felt REALLY heavy today. Warmed up, then hit the bar x 5, 135 x 5, 225 x 3, 315 x 1, then hit 365 x 1 with a loose belt, and then jumped to 405 and hit it for a REALLY hard single. I was a little loose and forward and it was really horrible. I wanted to hit 405 for a few sets of 2-3, and maybe even work up a little bit, but it simply wasn't happening. So I dropped back, hit 365 x 2, then 385 for a really hard double as well. Then tried 405 again and failed it. Again, technique was just a little off, I was forward and having a really hard time. Dropped back once more and hit 365 again for a solid single, then finally 385 again for a really hard rep. Called it there. Wasn't as strong as I wanted, not was technique as good as I wanted - but the point of this workout was to go up to heavy weights and hit them, over and over again, to adjust to heavy weight on my back and make technique tweaks, etc. And I hit a bunch of reps at 85 %, 90%, and a single at 95% so it wasn't really a bad day. I just hope that when I come back next week I have a good day and I can PR.

Next, pause squats. Again, took these heavy, although I was feeling like shit. Hit 135 x 3, 185 x 2, 225, 275, 315, then finally 335. It wasn't super hard, but I called it there.

Finally, stiff leg deads - 165 x 10, 245 x 10, 165 x 15.

So, okay day. Hopefully better days to come. Lets keep at it.

Bench 245 x 2, 1

Actually had a really good bench day today, despite the fact that I had a late night last night and probably shouldn't have had a very good day haha. Also, I have some things to write about: First and foremost, I decided I wanted to make a change to my bench setup, which I implemented today. I have been having some problems with my normal setup, where I bridge myself while hanging onto the bar in order to get tight. For a long while, this was the only way I knew how to get tight when benching, but there are problems with it - I become very reliant on the equipment, and changes in things like weight, the type of hook, the space i'm benching in, etc, can make a big difference in the ease of my setup. Also, there is a good bit of room for error in my setup - from set to set, my overall tightness, position, leg drive, etc is too variable. So, I decided after watching a George Leeman video that I CAN in fact get tight with a less elaborate setup, and that working at that could potentially result in a much tighter, stronger, more consistent bench press. SO, I did that for the first time today and it felt great.

Anyways, started with bench. Got nice and warm, and got to work, hitting paused sets of 8. Hit the bar, 95, 145, and 195 for an incredibly easy set. Then went to 245 and hit it for a really solid double. I was feeling really strong. Dropped back to 95 and hit it again for 8, 145 x 8, 195 x another really great set of 8, and finally 245 for a single, failed the second rep! I really thought I was gonna get it, but I got out of position, tried to press the bar to far back and missed it.

Continued benching an assload after that. Dropped back to 225 and hit it for 2 really strong sets of 3 and then a last set of 4. Feel really good about that - I REALLY feel like I am a lot stronger than I am able to express, because I suck with heavy weights. That's why I only hit a single at 245, yet was able to hit multiple sets of 3/4 at 225, even being a little tired out. I really think that with just a bit more practice at heavier weights I am going to learn how to express my strength SO much better. Anyways, dropped back to 185 and hit it for 3 sets of 8 paused. Then, dropped back to 135 and hit it for a touch n go set to failure, hit 27 reps which isn't half bad after all the shit I did already.

Finally, did a big superset thing with band rows, dumbell curls, and pushups - 20, 15, and 10, for 5 sets. got a nice little pump by the end.

So, good day overall! New bench technique felt really good, strength was even really good despite being overtired and stuff from the night before. Also, as a side note, I have been feeling really healthy lately - cardio, high rep shit is paying off. I feel good and I look leaner - but I weigh exactly what I want to, 244 this morning. Which is great - it looks like my plan worked! I ate my way up to the weight I want to be, and now even when I am lifting with higher reps, doing cardio, not eating as much, my weight is staying up. I'm really looking forward to trying to keep improving my physique while staying at this weight. So, feeling stronger, fitter, and like I'm in a good place. Lets keep at it.

Front squat 275 x 8, 5, 3

Good day today! not perfect, definitely could have improved on certain things, but overall it was a pretty strong day with some quality work, especially considering that I hiked for like 2 and a half hours yesterday and had every reason to be a little stiffer and weaker than I was.

Started with front squats. Worked hard to get warm, trying to avoid the problems of monday, then got started! Hit the bar x 8, then 95 x 8, 185 x 8, and finally jumped up to 275 and hit it for 8! It was super hard, and my back/overall positioning was quite horrendous by the end. BUT that's kind of the point - because 8 is a HUGE beltless pr, and knowing my weaknesses once I put the belt on I will be SO much stronger. Dropped back to 95 x 8, 185 x 8, then loaded up 275 and attacked it once more. Honestly, the second set STARTED even better than the first. I was doing a way better job of keeping my chest up and driving with the legs, up until about rep 4. Unfortunately (and it's a super lame excuse) I just got crazy distracted halfway through the set, and completely lost focus. I started getting loose, was having a REALLY hard time focusing, and on rep 6 I paused in the bottom like an idiot and ended up having to dump. It's a bummer, cause I KNOW I had at least 6 or 7, maybe even another full set of 8! But 5 is still some quality work beltless, and the distraction was just bad timing that fucked with my focus at the worst possible moment. Anyways, re-racked 275 and hit it for the final 3 reps. Then, decided to inch my way up, hitting a single at 285, 295, and finally a rep at 305 that slid halfway down my chest because I didn't chalk my shoulders. Called it there. Not half bad, considering I was beltless and tired. Those might ALL be Pr singles beltless.

Next up, long paused front squats. Loaded up 255 and hit it for 5 singles, with whatever rest I needed. These weren't horrible, but definitely tough, and it was a real struggle to fight to keep my chest up.

Finally, deadlifts. I was hitting 5's, from a deficit, with the focus on super low hips and driving with the legs. Hit 185 x 5, 275 x 5, then 365 for a really solid 5. Then I tried 455 and couldn't even budge it haha. I thought I might be able to pull it for a single, but whatever it's no big deal. Still, I wish I had focused a little more on volume and hadn't tried the heavy shit. But 365 x 5 is still some quality work, especially considering all the front squatting I had just done.

Finished up with one big set of 30 back extensions.

So, feeling good! good day, hard and had some issues but overall a lot of quality lifting. One more day, then a weekends rest! And when I return, the belt, knee sleeves, compression shorts, creatine, caffeine, and slightly more caloric and sugary diet return, and the light weights and cardio go away. I'm gonna peak this base strength fast and hopefully SMASH some huge weights my first week back at school. Lets keep at it.

Bench 245 x 2 x 2 among other things

Had a pretty good day today. Got a lot of work in, although I have to say I don;t feel like I worked as hard as I did haha. It feels like the emotional curve of the workout it just ruined because of how much work I am doing haha, so I end the workout without feeling accomplished at all, despite how much I am doing.

Started with bench, touch n go, sets of 10 going up with 25 lb plates. Got warm, then hit the bar, 95 x 10, 145 x 10, 195 x 10, and finally 245 x 2, failed the third. Rested for a bit, then dropped back and again hit 95 x 10, 145 x 10, 195 x 10, and finally 245 x 2. Second rep was really hard, but I ground it out. Honestly, wish I could have gotten more reps at 245, but considering 1) how much other work I did, and 2) the huge jump I made to heavy weight, knowing that I really need to work on my confidence at heavier weights, not be making huge jumps haha. That being said, I'm pretty sure sets of 2 ties my PR at that weight, and that's after a lot of work, including multiple sets of 10 at 195, which were easy: at least on or two reps in the tank on both sets.

After that, dropped back to 195 and worked up in sets of 5, hitting 195, 200, 205, 210, and then finally 215 x 4. Not bad after everything.

Dropped back to 145 and did some CGFUBP. Without much rest, hit it for 10, 8, 6, then did one final rest/pause set where I hit 4/3/2/1.

Next, did 3 sets of 9 banded pullups.

Finally, did a big ass superset of band rows and 25 lb dumbell bench, 5 sets of 20. Nothing crazy hard, just trying to put some blood in the muscles and get some extra pulling/pushing volume in.

So, feeling a little bit tired of this style of training haha. It feels a bit aimless, I'm not really hitting Pr's and stuff. But I am getting a TON of volume in, I feel athletic, I look like I've lost some fat, and I am enjoying other aspects of my life a lot. Still, I do look forward to cracking down a little bit, working with heavy weights next week and hopefully smashing some serious PR's! Lets keep at it.

Squat 365 x 3

Today was a very rough day training. However, I tried to make up for the days shittiness by just working my ass off. Feeling very tired, but like I made the best out of a bad day.

Not sure exactly why I was off today. I just know that 1) form and strength were just way shittier, which might have to do with me not eating as well as I could have this weekend, not really stretching, and perhaps just the extra work I have been doing - hiking, etc. I felt really healed up, but just not strong, mobile or fast haha. Also, yesterday was a very emotionally and intellectually draining day for me, and I think that took a toll on my focus because I had a REALLY hard time focusing up this workout. Anyways, warmed up and hit 95 x 8, 185 x 8, 275 x 8, all of which felt heavy and shitty. Jumped straight to 365, however, focused up and hit it for a set of 3. That was slow and hard, but by far the best set yet. Dropped back, then hit again 95 x 8, 185 x 8, 275 x 8, and again they were all pretty shitty. Loaded up 365 again and hit it for a solid and good, but also extremely hard set of 2. I definitely wanted to hit more volume - maybe 2 sets of 4 or 5 - at 365. But for a day that was literally TERRIBLE, and considering that it's beltless and sleveless and all the volume I did leading up to it, I'm not too bummed out. I did, however, feel like I needed to make up for the lost volume at heavier weight, so I decided to do a sort of drop set after the 365. I rested a bit between sets, but after the 365 x 2 I then hit 275 x 8 again, followed by 185 x 8 and then 95 x 8. So overall, a ton of squats and a couple good, hard, heavy reps.

Next, pause squats. These were hard cause my legs were pretty shot and my back skin was torn up, but I tried to push myself. Squatted 3's - hit 95, 135, 185, 225, 275, and then finally hit 315 x 2 and called it a day. I was hoping to go for like 335 x 3, but that was asking a lot after everything I had already done.

Finally, did a slew of stiff legged deadlifts, all double overhand. Hit 135 x 10, 225 x 10, 135 x 10, then 185 x 2 sets of 10 to finish up.

Overall, lots of volume and hard work. Wasn't a great day performance wise, but that is exactly what happened last time I did this two week ass kicking thing too. Hopefully the hard work will pay off despite the shitty day, and next monday I will feel great moving some heavy weight with my belt and sleeves. Lets keep at it. 

Amiri Baraka

Just wanted to write a short post in honor of Amiri Baraka, a poet who passed away yesterday. His poem, An agony As now is one off my all time favorite pieces, and was the inspiration for the name of this blog. I will continue to re-read it in the years to come as inspiration for training and a reminder of why I do what I do, because that is what it means to me. Here it is, once again.

I am inside someone

who hates me. I look

out from his eyes. Smell

what fouled tunes come in

to his breath. Love his

wretched women.

Slits in the metal, for sun. Where

my eyes sit turning, at the cool air

the glance of light, or hard flesh

rubbed against me, a woman, a man,

without shadow, or voice, or meaning.

This is the enclosure (flesh,

where innocence is a weapon. An

abstraction. Touch. (Not mine.

Or yours, if you are the soul I had

and abandoned when I was blind and had

my enemies carry me as a dead man

(if he is beautiful, or pitied.

It can be pain. (As now, as all his

flesh hurts me.) It can be that. Or

pain. As when she ran from me into

that forest.

                Or pain, the mind

silver spiraled whirled against the

sun, higher than even old men thought

God would be. Or pain. And the other. The

yes. (Inside his books, his fingers. They

are withered yellow flowers and were never

beautiful.) The yes. You will, lost soul, say

‘beauty.’ Beauty, practiced, as the tree. The

slow river. A white sun in its wet sentences.

Or, the cold men in their gale. Ecstasy. Flesh

or soul. The yes. (Their robes blown. Their bowls

empty. They chant at my heels, not at yours.) Flesh

or soul, as corrupt. Where the answer moves too quickly.

Where the God is a self, after all.)

Cold air blown through narrow blind eyes. Flesh,

white hot metal. Glows as the day with its sun.

It is a human love, I live inside. A bony skeleton

you recognize as words or simple feeling.

But it has no feeling. As the metal, is hot, it is not,

given to love.

It burns the thing

inside it. And that thing

screams.