Good bench: 210 x 6

So I am starting to think that this arm training actually might have some serious merit haha. This is the second really solid bench day I have had in a row, since starting the arm training. Maybe it's just coincidence - it is VERY early on - but still, it's certainly not a bad sign haha.

A true man

Started with 5/3/1 bench. Warmed up, hit the bar, then 95, then 135. Then work sets, 160 x 5 and 185 x 5 all felt really solid. Just like the other day, I focused on tight arch, setting up with the bar over my chin  (closer to my chest than before), and controlling the weight down/exploding it up with a focus on using my muscles, and I felt really solid. Loaded up 210 and went after it, hitting it for a really solid set of 6. That's not crazy or anything, but it ties my PR at this weight, and it was much more solid/easy than last time, when I barely eeked out the 6th rep. A 7th rep was questionable - maybe I would have gotten it, but obviously I wasn't SO confident because I didn't go for it - but the 6 was definitely a lot better than last time. Afterwards, backed off to 185 and hit it for a 3 x 3 with limited rest and a long pause on a few reps, which felt very good.

Next, rear delt flyes. Did 3 sets of 18 with the 10 lb dumbells without much rest.

Next, strict press also went very well. Still focusing on being a) stricter with my hips, and b) focusing on using my muscles to move the weight explosively. Hit the bar and 115, then went to 155. First set was great. I was really strict, I could REALLY feel that I was using my shoulders, and I got a very solid 8 reps - tried for a 9th and failed. I probably shouldn't have, but I kind of forgot that I was still trying to focus on getting back to a 3 x 8 haha. Rested a bunch, then hit it again. Sets 2 and 3 were a little shittier - just a tiny bit less strict, I didn't feel myself using my muscles as well, and the bar got out in front a little more often. I hit a set of 8 on the second set, and then a set of 7 - just barely couldn't lock out 8. Still, not bad! much better than the last couple weeks, and I am definitely doing them more strict than before. I just need to keep focusing on driving up with my shoulders, and keeping my hips squeezed tight and forward, and hopefully I will be able to break the plateau of 3 x 8 at this weight.

Finally, used the cables. Lat pulled 130 for a heavyish set of 20, and then cable rowed 150 for a heavy set of 20, and called it a day.

Overall, a pretty kickass day. Tied my bench PR at 210 easily, I'm getting VERY close to breaking this press plateau with much stricter form, and I am really starting to feel how to use my muscles better when pressing instead of being so robotic about it - a change that I think might help me a lot in getting my bench up. I'm excited to train arms tomorrow! It seems promising thus far... lets keep at it.

Rough day: Squat 325 x 5

Today was a plain and simple bad day. Lots of potential reasons for it - I'm a little sick, I didn't sleep great last night, I'm stressed due to finals, I didn't eat enough yesterday, I sat down and wrote a ten page paper yesterday, had to train 3 hours later than normal today, blah blah blah. Could be any or all of these things. Or it could have just been a bad day. Either way, still managed to have a decent workout, which is good.

Started with 5/3/1 squat. Hit the bar, then 125 for 10, 6. This was pretty much the only set that felt okay. Went up to 205 and didn't feel great, so I decided to only do a set of 5 at this weight, which felt pretty heavy and shitty - it's kind of a chicken-and-egg question as to whether I didn't do 10 because I was already feeling like shit, or maybe the rest of my workout felt shittier cause I didn't do my normal 10 reps at this weight. I'm going to guess the former, but I think I will stick to my normal 10 rep set from now on. Went to my first work set next, 245 x 5, which felt pretty crappy. 285 x 5 was next. Felt a little bit tighter for this one, weight didn't feel quite so heavy, but my torso wasn't staying as upright as I would like. Still felt bad, but at the same time 5 at this weight isn't very tough anymore. Finally, went up to 325. I was planning on only doing 5 reps at this weight, no matter what - last week (especially monday) was tough, and I felt the effects on thursday, so I figured I would take it a little easier today. Good thing too, or I probably would have been very frustrated if I had wanted a PR. The 5 reps I did were very solid. Not super fast, definitely didn't feel great, torso maybe came forward a bit more than I wanted, but I can't complain. If I am being honest, I might have had a 6th rep in me. Perhaps, if I was 100% focused and just in a better mental state, it would have been a better set. But it was a tough, but solid 5. Nothing special, but not too shabby for a pretty rough day.

Speed deadlifts were definitely the best part of my workout today. 12 x 1 from a 2-plate deficit, on the minute, at 295. These moved really fast and nice today. A couple reps were maybe a little further out than ideal, but at this weight even those moved crazy fast. The deficit setup takes getting used to, but I am still setting up fast, pulling fast, using a great combination of legs, hips and back, and a great combination of brute strength and technique. I can't wait to pull heavy on thursday.

Snatch deads were a little rougher. They just didn't feel that great today. I was relying a little more on my back than was ideal, and my hands were having a lot of trouble holding on - maybe just cause I was feeling shitty, maybe cause I'm not used to the bars being the right thickness haha. Anyways, pulled 125 x 3, 205 x 3, 265 x 3, 305 x 3, and then finally 345 x 3. I tried to break it from the ground on the first rep and it didn;t really go anywhere, but instead of re-setting and whatnot I just went again right away, loaded up my back and pulled it for the triple. It was a pretty hard 3, not even close to "significantly" easier than my last triple at 345. However, considering it was a decidedly shitty day, that is okay. Hopefully next week I will be feeling better, and I can grind out 365 for a triple. I'm gonna have to be liberal with the tape and the chalk, but I think I can do it.

Huge deadlift back 

Overall, felt bad today but managed to hit all the sets and reps I needed to, which is great. It's a tough time of year - I am starting to burn out from my programming drawing to an end, school is stressful and unavoidable, and I simply can't put quite as much energy into lifting as I would like to. However, the solution is simple - don't get frustrated. Accept that every workout won't be a PR one, and plan to take some of them easier. Accept bad days, and just do your best to have the best training session you can. Remember that, no matter how shitty you feel or perform on any one day, you are making progress and after the stress, the sickness, and the little bit of overtraining are gone and you have rested up for a few days, you are going to SMASH some PR's in this mock meet. SO, lets hope tomorrow and the rest of the week go a little better than today... but no matter what, lets keep at it.

You may take my strength, but you'll never take my squat day 

Arms day 2

Second arms day of the week today. A little slow to start, but overall it went well.

Started with some close grip, feet up bench. Hit the bar and 95 to warm up, then went to 135 and started benching on the minute: hit 135 x 5, 145 x 5, 155 x 5, then back down to 145 x 5, and finally 135 x 8.

Next, did some preacher curls with the curl bar. Hit a warmup with the bar, then hit a pair of 10's for a set of 10, then 2 pairs of 10's for a set of 5, then back down for another set of 10, again on the minute.

Next, grabbed some 20 lb dumbells and supersetted curls and lying tricep extensions for 3 sets.

Finally, did a hight rep finisher for both muscles - a set of 50 tricep pushdowns, and then a set of 50 preacher curls with 12.5 dumbells. I actually didn't like this high rep stuff at all as a finisher. It made me feel tired and jelly-like, but didn't give me much of a pump. I think it would be better to have done something for less reps - probably another superset.

Also, at the end of my workout I was going to do some flexing and inspire myself with how huge I looked.... when a kid I know with 20 inch arms walked in and I felt very ashamed haha. I'm glad that happened though haha. Need to remember that I have a lottttttt of work to do. Lets keep at it.

Bench 205 for 3 x 6

Today was a really good upper body day. I tried to focus really hard on moving the weight with my muscles, instead of just firing as fast as I could, if that makes sense. Along with this new arm training, I am thinking that maybe if I develop my "mind muscle connection," and work on FEELING myself benching/pressing the weight, that might improve my benching as well. It went well today. 

Started with bench. Hit the bar, then 95, then 135, then 185 x 3, all the time focusing on using my muscles to bench. I was focusing on a lot of little things - setting up in a really tight arch, setting up a little further back on the bench so the unrack was easier, lowering the bar a little bit higher on my chest, so that my elbows were a tiny bit less tucked, and trying to use my muscles a little better, lowering the weight a little slower/more controlled, and really PRESSING it up. Felt really good, so I went up to 205 and went after it. First set of 6 was tough - I think I was a little bit off in my setup, and perhaps I was lowering it a little TOO slowly. However, the second set was great! I found the groove, and hit a really solid 6, and then the third set, while harder than the second, was solid too. I was really happy with this. 6 is my PR at 205, so hitting it for 3 sets of that is great! Maybe it was just a good day, maybe it was the new, MUCH better bar I was using, or maybe this arm stuff is actually starting to work! Either way, I'm glad it was good. 

Next, pressing went well too. Hit the bar and 95 for warmups, then 145 x 5, and 160 x 3. Again, I tried to focus on keeping these reallyy strict, as well as using my muscles to PRESS instead of just my nerves haha. Loaded up 180 and hit it for a very solid double, but I struggled just enough with the second rep that I didn't think I had a third in me. Still, that's very good! Dropped back to 160 and hit it for a solid 5 without tooo much rest and then hit 145 for 8. This felt really good and solid. Kept the reps super strict and focusing on using my muscles to press felt good. I just need to work on making the concentric portion of the rep on both bench and press faster and more explosive. Right now, I know how to fire my nerves fast, but I am not properly using my muscles when I do so I think. So, I need to keep focusing on pressing with my muscles, but also focus on moving the weight fast. 

Finally, did a slew of lighter bodybuilding movements for a lot of reps. Started with 20 lb dumbells and without putting them down, did 15 curls, 15 shoulder presses, 12 tricep extensions, 12 front lateral raises, and then 12 more curls. Then, after some rest, grabbed 15 lb dumbells and did 10 curls/10 extensions for 3 rounds as fast as I could. Rested a little more, then curled some 10's for 50 reps, then went upstairs and did 3 x 20 lat pulldowns with 100 lbs. The idea is to keep this stuff lighter, just try and get a nice little pump without taxing myself too much. Then, tomorrow, I will go hard on arms again. 

So overall, great day. Continuing to feel out/experiment with bench and press, and it seems like I'm finding some stuff that works! Also, continuing to work on my arms. Can't wait to growww them huge and start smashing some big weight. Lets keep at it! 

Squat 335 x 6

Today was a very decent day. Definitely a little tired out from mondays record-breaking workout.... but had a great session nonetheless.

Started with squats. Hit the bar x 10, then 125 x 10, 6, then 205 x 9 with a nice long pause on the last rep. Loaded up 265 and hit it for 4, and it didn't feel too great - first sign that maybe there was some lingering fatigue from monday. Loaded up 305 and hit it for a double, same deal. Not bad reps and not too hard, but it just felt tougher than a good day would have. A little slower out of the bottom, and I hit the sticking part a little harder than normal. But, I loaded up 335 and went after it. Again, first rep wasn't nearly as fast as it might have been on a great day, but the first three were still solid. Hit a nasty sticking point on rep 4, but I made it through, got the 5th rep, and then took some big breaths and hit 6. IT wasn't as pretty as it could have been, and it moved mighty slow, but I got it. 6 reps at that weight is a solid PR, and I will most certainly take that, especially on a day when I wasn't 100%.

Next up were front squats. Again, didn't have much pop out of the bottom and I was hitting sticking points pretty hard at times. hit 215 x 3 and 240 x 2, then 265 for 3 triples. The first rep and the second were solid, but not easy. At no point did I think I might fail either rep, but as my friend Arron said "those look like they hurt"haha. However, for whatever reason the third one was much smoother and easier than the first two. Maybe I just found the groove, but it was fast and smooth, and I stayed more upright than on the first two. Pretty good stuff.

Finally, Deadlifting went really well too. Threw 265 on the ground, pulled it for a quick triple and then a single. Went straight to 365 and nailed it for a single, then threw on 415 and hit it for 3 great singles with a good bit of rest between them. They weren't especially fast or easy, but they were very solid, my back was nice and flat, so that's all very good.

Overall it was a good day. Didn't feel great, but I still managed a great workout, so that's pretty awesome. Hopefully tomorrow will be solid as well. Lets keep at it.

Running and Arms 1

Today was a good ass, fun day

Started with running. I decided that, over the summer, I am going to program my running with time, rather than distance or whatever. My main goal with running is to keep fat down, and keep work capacity up, so I think increasing the time that my heart rate is elevated, rather than trying to run faster or farther, makes the most sense. Anyways, walked for 2 mins, then ran for 8 today, at about 5mph - pretty slow, but I'm going to keep the 8 mins and up the speed a tiny bit for the next couple weeks, till I'm home. Overall, breathing and endurance at that speed feels great.

Then, I moved on to arms training. As mentioned before, I have always done some light arms work on wednesdays, but now in an attempt to both look awesome AND start making real progress on my bench, I am goign to start SERIOUSLY training arms Wed and Saturday, with some lighter bodybuilding stuff on friday, and a normal push/pull upper body workout tuesday and friday. So, today I worked the arms hard. Started with dumbell curls. Hit a warm up with 10's, then grabbed 27.5's and curled them for 18, 12, and 10 reps with limited rest. Switched to a dumbell extension, a sort of slower and more controlled rolling tricep extension. Hit a warmup, then the 27.5's for 13, 9, and 6 reps. These were harder than I thought they would be, but they completely blew up my triceps. After a short rest, I ended with a superset of straight bar curls/military press with 65 lbs, again limiting rest. These were pretty good - I felt like the curls were maybe a bit too heavy, as it was hard to be as strict as I wanted and REALLY focus on squeezing the biceps. In contrast, I think the presses were too light - they HURT like a motherfucker, but I don't feel like I came close enough to failiure. So maybe next time, I will try and set up 2 bars, or do straight bar curls to start and superset the dumbell curls or something. I don't know exactly, but I have a LOT of workouts to play around with movements haha. And I do know that I felt and looked huge at the end of the workout, so that's good.

I am GOING to make my arms grow a TON in the next year, and finally get my bench to a respectable number. Not good, but respectable haha. Lets keep at it, embrace the pain, and find the path to greatness.

Bench 230 x 2

I'm feeling a little frustrated today, but I will vent at the end.

Started with 5/3/1 bench. A bunch of friends were in the gym today, so I was a little less focused than I should have been. Also, I was feeling very tight, especially in my back, from yesterdays workout. Anyways, warmed up, hit the bar, then 95, then 135 x 10. Focused on squeezing the shit out of the bar today. Kind of felt good, but it kind of made doing reps harder too haha. That might be a cue that serves better when trying to max out. Anyways, went up to 185 and hit it for a solid 5, then 205 for a solid 3. Both sets were good, but I definitely wasn't feeling great. I loaded up 230 and went to press it, but set up to low on the bench and couldn't unrack it easy, so I took a minute so re-set and then hit it for a very solid double. First rep was smooth and pretty fast, second was harder but still solid. I felt pretty confident I wouldn't get a third though, so I didn't try for it. After, dropped back to 205 and hit it for 3 singles with a 3-5 second pause at the bottom. These moves easy and fast.

Next, did 3 x 12 rear-delt flyes with 12.5 dumbells.

Next, strict press. Hit the bar, then 115, then went after 155. Focus was on squeezing the hips a little forward from the start, in order to be very strict with my reps and press in a straight line. It went pretty well considering the change. I hit a set of 8, then a set of 7, then a set of 6 where I BARELY failed the 7th rep. I also was moving perhaps a little faster than usual on these, because I was slow in the beginning of the workout. Overall, weight moved well, although on a few reps I DEFINITELY felt the weight get out in front, which may have definitely contributed to the fatigue. I need to focus on driving the weight straight up.

Finally, I decided that doing kipped pullups is stupid and a waste of my time. So instead, I did 3 x 20 lat pulldowns with little rest, at around 110 lbs. got a good pump.

So overall, not a terrible day, although I am frustrated. Clearly I am progressing on bench, because I don;t think I could have doubled 230 at any other point in my lifting career - but progress is just SO slow. I was hoping to triple this weight, and hopefully triple 235 next cycle. Going from 235 x 1 to 235 x 3 would be solid progress, but going to 230 x 2 or MAYBE 235 x 2 just isn't as good as I had hoped for. It's just frustrating to have tried SO many things - 5/3/1, speed work, rotating exercises, heavy chaos + pain style stuff, and now this higher volume stuff - and STILL be making such slow progress. Plus, it doesn't help that I have sort of hit a wall with the strict press stuff, and now THAT doesn't seem to want to move either. However, progress is still progress, and If I can keep putting 25 lbs on my bench each year, even though that SEEMS like shit... well in 10 years my bench will be right where it needs to be haha. PLUS, I am really going to give this new arm training element to my programming my all. I definitely have tried a LOT of different things to get my press up, but this is something new that I think may really help. At the very least, even if it doesn't help at all I will still make the VERY slow progress I am making now, and end up with some big ass arms on top of it. And If I am lucky, the more I train my arms and the bigger the get, the more and more it will add to my progress. Just another 25-50% on my gains would be SO inspiring, and help to catch my bench up to my other lifts, which I have been very happy with.

Anyways, enough ranting. Going to simply keep at the bench training, and REALLY throw myself into this arms work. I think it has the potential to FINALLY change the benching game for me - if I work my ass off. So lets rest up tonight, and get ready to kick some ass tomorrow. We are gonna keep at it, till the bench is 500.