Belted!
Squats x 4 @ 8-9 w/5% fatigue:
315 @ easy
365 @ easy
395 @ 7
415 @ 8
435 @ 9.25
415 @ 9
GHR's:
4 x 8 x BW
Standing Machine Abs:
6 x 12 x 85, 85, 95, 95, 95, 95
Monday, February 28, 2011
Sunday, February 27, 2011
2-26-11 Mesocycle 2/Block 3/Week 2/Upper #2
OHP x 3 @ 8-9 w/10% fatigue:
135 @ easy
155 @ 8
155 @ 7
170 @ 9
170 @ 9
155 @ 8
155 @ 9
Shoulder is definitely healing which is awesome. Kept these lighter so I wouldn't aggravate it too much. Might be good for 100% next week.
Incline DB BP:
4 x 6 x 80's, 90's, 100's, 100's
then at the end, 3 x 80's x 10, 8, 8
One-Arm Rows:
6 x 10 x 80, 100, 100, 100, 100 (8), 100 (8)
Front Raises:
5 x 8 x 25's, 30's, 35's, 35's, 35's
135 @ easy
155 @ 8
155 @ 7
170 @ 9
170 @ 9
155 @ 8
155 @ 9
Shoulder is definitely healing which is awesome. Kept these lighter so I wouldn't aggravate it too much. Might be good for 100% next week.
Incline DB BP:
4 x 6 x 80's, 90's, 100's, 100's
then at the end, 3 x 80's x 10, 8, 8
One-Arm Rows:
6 x 10 x 80, 100, 100, 100, 100 (8), 100 (8)
Front Raises:
5 x 8 x 25's, 30's, 35's, 35's, 35's
2-25-11 Mesocycle 2/Block 3/Week 2/Lower #2
Pause Squat x 3 @ 8-9 w/10% fatigue:
275 @ easy
315 @ easy
355 @ 7
375 @ 8
390 @ 9
390 @ 9
385 @ 9.25 (form broke down right away)
365 @ 9
355 @ 8.5
Rack Pulls:
Some doubles up to 495, then tried 585 and didn't budge.
Goodmornings: 2 x 8 x 225
Decline Abs: 5 x 8 x 25
Last no-belt day, and doing 4 reps next week. So for my squat day my goal is to get 4 reps at 405 + @ an easy 9, putting my max around 500. I may take off deadlifts for the whole week. I've had great progress on deads in the past by doing them every other week and I think after the stress I've put on my back the last 2-3 dead sessions it might be a good idea. I might do some SLDL's do supplement, get some back work in, and really work on flexibility (my biggest form issue right now is probably my lack of flexibility on deads.
Vids of squats:
275 @ easy
315 @ easy
355 @ 7
375 @ 8
390 @ 9
390 @ 9
385 @ 9.25 (form broke down right away)
365 @ 9
355 @ 8.5
Rack Pulls:
Some doubles up to 495, then tried 585 and didn't budge.
Goodmornings: 2 x 8 x 225
Decline Abs: 5 x 8 x 25
Last no-belt day, and doing 4 reps next week. So for my squat day my goal is to get 4 reps at 405 + @ an easy 9, putting my max around 500. I may take off deadlifts for the whole week. I've had great progress on deads in the past by doing them every other week and I think after the stress I've put on my back the last 2-3 dead sessions it might be a good idea. I might do some SLDL's do supplement, get some back work in, and really work on flexibility (my biggest form issue right now is probably my lack of flexibility on deads.
Vids of squats:
Thursday, February 24, 2011
2-23-11 Mesocycle 2/Block 3/Week 2/Upper #1
No vids today...slipped my mind.
Bench x 3 @ 8-9 w/10% fatigue:
260 @ 6
280 @ 7.5
295 @ 8
310 @ 9
305 @ 9.5 (no spotter...got a little off the bench)
290 @ 9
280 @ 8
Flat Paused DB BP x 7:
3 x 7 x 85, 100, 100 (then at the end of workout did 2 x 7 x 85, 75)
Pullups:
5 x 8, 8, 5, 6, 6 x BW, 10, 10, BW, BW (then burned out with a set of machine pullovers)
JM Press:
4 x 8 x 135
Side raises
Shoulder was aggravated by heavy benching, but feels fine today so I think it's in the process of healing. I will take next upper day lightly and see how it goes. Lots of stretching tonight so it isn't hurting during tomorrow's squats.
Bench x 3 @ 8-9 w/10% fatigue:
260 @ 6
280 @ 7.5
295 @ 8
310 @ 9
305 @ 9.5 (no spotter...got a little off the bench)
290 @ 9
280 @ 8
Flat Paused DB BP x 7:
3 x 7 x 85, 100, 100 (then at the end of workout did 2 x 7 x 85, 75)
Pullups:
5 x 8, 8, 5, 6, 6 x BW, 10, 10, BW, BW (then burned out with a set of machine pullovers)
JM Press:
4 x 8 x 135
Side raises
Shoulder was aggravated by heavy benching, but feels fine today so I think it's in the process of healing. I will take next upper day lightly and see how it goes. Lots of stretching tonight so it isn't hurting during tomorrow's squats.
Tuesday, February 22, 2011
2-22-11 Mesocycle 2/Block 3/Week 2/Lower #1
Vids Below...
Squat x 3 @ 8-9 w/10% fatigue:
315 @ easy
365 @ 6
385 @ 7.75
405 @ 9
405 @ 9
405 @ 9
385 @ 9
365 @ 9
Deficit Deads x 2:
405 @ 7
405 @ 7
455 @ 8.5
455 @ 8.5
455 @ 9
Lunges:
3 x 8 (each leg) x 115
GHR's:
3 x 8
Standing Machine Abs:
5 x 12 x 85
Solid workout. The 405's were easy, possibly less than a 9, but I'm squatting like I'm in the SPF for god's sake. Gotta push them knees out further, tighten my lower back, and sink em another 2 inches. Will work on this. Deads have been feeling really tough, but the speed looked better on video.
Squat x 3 @ 8-9 w/10% fatigue:
315 @ easy
365 @ 6
385 @ 7.75
405 @ 9
405 @ 9
405 @ 9
385 @ 9
365 @ 9
Deficit Deads x 2:
405 @ 7
405 @ 7
455 @ 8.5
455 @ 8.5
455 @ 9
Lunges:
3 x 8 (each leg) x 115
GHR's:
3 x 8
Standing Machine Abs:
5 x 12 x 85
Solid workout. The 405's were easy, possibly less than a 9, but I'm squatting like I'm in the SPF for god's sake. Gotta push them knees out further, tighten my lower back, and sink em another 2 inches. Will work on this. Deads have been feeling really tough, but the speed looked better on video.
Monday, February 21, 2011
2-19-11 Mesocycle 2/Block 3/Week 1/Upper #2
Went in for an upper workout with emphasis on shoulders. A week or so ago I felt something strange in my left shoulder when I went to do squats and it got a little worse. Doing OHP I realized this workout just wasn't going down, so I did some mobility stuff and some curlz 4 da gurlz. Also decided to rest 3 days total for my next lower workout (will be tomorrow...Tuesday).
This week will be my last without a belt I've decided. I'm going to film my lifts and make sure I'm getting depth and really focus on lower back tightness. That will give me one solid volume week with the belt, which should be a good transition into my intensity block. Not going to attempt pushing the shoulder though. This is a tweek I haven't felt before, although I think is related to a pain I've had in my collar bone for years.
This week will be my last without a belt I've decided. I'm going to film my lifts and make sure I'm getting depth and really focus on lower back tightness. That will give me one solid volume week with the belt, which should be a good transition into my intensity block. Not going to attempt pushing the shoulder though. This is a tweek I haven't felt before, although I think is related to a pain I've had in my collar bone for years.
Friday, February 18, 2011
2-18-11 Mesocycle 2/Block 3/Week 1/Lower #2
Was going to do rack pulls...but a dude was benching in there and he was legit so I didn't bother asking when he'd be done. Decided to do full deads.
Deads x 2:
405 @ easy
455 @ 7
505 @ 9
550 @ 11 (one rep, 2nd rep got to just below knees)
550 x 1 @ 10
Pause Squat x 2 @ 9-10 w/5-7% fatigue:
295 @ easy
345 @ 6
365 @ 7.5
385 @ 9
375 @ 9
375 @ 9
365 @ 9
365 @ 9
GM's:
2 x 8 x 225 (didn't want to hurt the back)
Decline Abs:
5 x 8 x 25
Deads x 2:
405 @ easy
455 @ 7
505 @ 9
550 @ 11 (one rep, 2nd rep got to just below knees)
550 x 1 @ 10
Pause Squat x 2 @ 9-10 w/5-7% fatigue:
295 @ easy
345 @ 6
365 @ 7.5
385 @ 9
375 @ 9
375 @ 9
365 @ 9
365 @ 9
GM's:
2 x 8 x 225 (didn't want to hurt the back)
Decline Abs:
5 x 8 x 25
Thursday, February 17, 2011
2-16-11 Mesocycle 2/Block 3/Week 1/Upper #1
Bench x 2 @ 8-9 w/7% fatigue:
260 @ 6
280 @ 7
295 @ 8
305 @ 8.5
315 @ 9.25
300 @ 8.5
290 @ 8.5
Flat DB Press:
4 x 6 x 90's, 100's, 100's, 100's
Pullovers:
5 x 8 x 85, 85, 95, 95, 95 (6)
JM Press:
4 x 8 x 135
Side Raises:
4 x 10 x 25's
260 @ 6
280 @ 7
295 @ 8
305 @ 8.5
315 @ 9.25
300 @ 8.5
290 @ 8.5
Flat DB Press:
4 x 6 x 90's, 100's, 100's, 100's
Pullovers:
5 x 8 x 85, 85, 95, 95, 95 (6)
JM Press:
4 x 8 x 135
Side Raises:
4 x 10 x 25's
Tuesday, February 15, 2011
2-15-11 Mesocycle 2/Block 3/Week 1/Lower #1
Starting another volume block, still no belt (will use a belt starting with intensity block after this).
Squat x 2 @ 8-9 w/7% fatigue:
315 @ 6
365 @ 7.5
395 @ 9
395 @ 9
375 @ 8
375 @ 8.5
365 @ 7.5
365 @ 8.5
365 @ 9
Deficit Deads x 2:
405 @ 7
455 @ 9
455 @ 8.5
475 @ 9
425 @ 9
GHR's:
3 x 8 x BW (these were much tougher than usual...perhaps cuz I haven't done them in 2 weeks and I've gained 5 lbs)
Lunges:
3 x 8 x 115 (8 each leg)
Standing Machine Abs:
6 x 12 x 75 (easy as fuck)
Somehow I'm at about 240 lbs, 15% bf or more I'd say. Will continue eating like I have and won't stop unless I get well past 245 lbs. After the April 30 meet I'll cut for about 2 months.
Squat x 2 @ 8-9 w/7% fatigue:
315 @ 6
365 @ 7.5
395 @ 9
395 @ 9
375 @ 8
375 @ 8.5
365 @ 7.5
365 @ 8.5
365 @ 9
Deficit Deads x 2:
405 @ 7
455 @ 9
455 @ 8.5
475 @ 9
425 @ 9
GHR's:
3 x 8 x BW (these were much tougher than usual...perhaps cuz I haven't done them in 2 weeks and I've gained 5 lbs)
Lunges:
3 x 8 x 115 (8 each leg)
Standing Machine Abs:
6 x 12 x 75 (easy as fuck)
Somehow I'm at about 240 lbs, 15% bf or more I'd say. Will continue eating like I have and won't stop unless I get well past 245 lbs. After the April 30 meet I'll cut for about 2 months.
Saturday, February 12, 2011
2-11-11 Mesocycle 2/Block 2/Week 3/Upper and Lower #2
Decided to lump my upper and lower workouts so that I could get a solid 3 day rest (flying home monday and won't be able to lift) and my one-week membership was up this day. Decided to do a 10% fatigue so I could get the most out of the 3-day recovery.
Rack Pulls (a bit lower than my home gym) x 2:
315 @ easy
405 @ 6
455 @ 7
Quit here cuz grip was slipping and didn't want to bother sneaking chalk. Could have gone all day at 455 but I wanted to do more weight. Anyways today was supposed to have a lower back focus and I knew I would get that with the pause squats:
Pause Squats x 5 @ 9-10 w/10% fatigue:
275 @ easy
315 @ 8 (probably wasn't staying tight enough)
345 @ 9
365 @ 9.75
355 @ 10
330 @ 10
OHP x 5 @ 9-10 w/10% fatigue:
135 @ easy
155 @ 9.5 (was a little tight and breathing kind of funny)
165 @ 9.75
155 @ 9
150 @ 9
150 @ 9.5
Was going to do paused incline DB Press but my left pec was hurting like a bitch.
One-Arm Rows:
5 x 8 x 80's, 100's, 100's, 100's, 100's
Will do these more often cuz today is the first day in a long time I have a good upper back soreness PWO.
GM's:
4 x 6 x 225, 255, 275, 275
Did these facing the mirror. This was the first time I can confirm good form on these, and 275 is the most I've done without pins. Feelsrealgoodman.jpg
Front raises:
5 x 6 x 30's, 35's, 40's, 45's, 45's
Decline Abs:
5 x 6 x 25 (adjusted angle to make each set tough)
Curls on the left to get dat der symmetry.
Back to incline press for:
3 x 12, 10, 8 x 80's
2.25 hrs or so in there...was beat hardcore.
Rack Pulls (a bit lower than my home gym) x 2:
315 @ easy
405 @ 6
455 @ 7
Quit here cuz grip was slipping and didn't want to bother sneaking chalk. Could have gone all day at 455 but I wanted to do more weight. Anyways today was supposed to have a lower back focus and I knew I would get that with the pause squats:
Pause Squats x 5 @ 9-10 w/10% fatigue:
275 @ easy
315 @ 8 (probably wasn't staying tight enough)
345 @ 9
365 @ 9.75
355 @ 10
330 @ 10
OHP x 5 @ 9-10 w/10% fatigue:
135 @ easy
155 @ 9.5 (was a little tight and breathing kind of funny)
165 @ 9.75
155 @ 9
150 @ 9
150 @ 9.5
Was going to do paused incline DB Press but my left pec was hurting like a bitch.
One-Arm Rows:
5 x 8 x 80's, 100's, 100's, 100's, 100's
Will do these more often cuz today is the first day in a long time I have a good upper back soreness PWO.
GM's:
4 x 6 x 225, 255, 275, 275
Did these facing the mirror. This was the first time I can confirm good form on these, and 275 is the most I've done without pins. Feelsrealgoodman.jpg
Front raises:
5 x 6 x 30's, 35's, 40's, 45's, 45's
Decline Abs:
5 x 6 x 25 (adjusted angle to make each set tough)
Curls on the left to get dat der symmetry.
Back to incline press for:
3 x 12, 10, 8 x 80's
2.25 hrs or so in there...was beat hardcore.
Tuesday, February 8, 2011
2-8-11 Mesocycle 2/Block 2/Week 3/Upper #1
Bench x 5 @ 9-10 w/3% fatigue:
I'm assuming the collars weight 2.5 lbs each for these:
230 @ easy
260 @ 7
280 @ 8.5
290 @ 9.5
250 @ 8.5
Flat DB Paused Press:
5 x 6, 6, 6, 10, 7 x 90's, 100's, 100's, 85's, 80's (last 2 sets were at the end so I could leave the gym with my full swell on)
Pullups:
5 x 6 x BW
JM Press:
1 x 6 x 150 (wide)
1 x 6 x 160 (medium)
2 x 6 x 170 (close)
Light side raises. Based on my RPE chart (and last 2 weeks workouts) my current bench is around 355-365. If this is correct I'm in great shape.
I'm assuming the collars weight 2.5 lbs each for these:
230 @ easy
260 @ 7
280 @ 8.5
290 @ 9.5
250 @ 8.5
Flat DB Paused Press:
5 x 6, 6, 6, 10, 7 x 90's, 100's, 100's, 85's, 80's (last 2 sets were at the end so I could leave the gym with my full swell on)
Pullups:
5 x 6 x BW
JM Press:
1 x 6 x 150 (wide)
1 x 6 x 160 (medium)
2 x 6 x 170 (close)
Light side raises. Based on my RPE chart (and last 2 weeks workouts) my current bench is around 355-365. If this is correct I'm in great shape.
2-7-11 Mesocycle 2/Block 2/Week 3/Lower #1
Squat x 5 @ 9-10 w/3% fatigue:
315 @ easy
355 @ 8.5
375 @ 10
365 @ 9.25
365 @ 9.25
Deads x 2 @ 9-10:
315 @ easy
365 @ easy
405 @ easy
455 @ 7
515 @ 10
Started sneaking a little chalk on 455. Some dude was doing rack pulls (REALLY high rack pulls...like 2 in ROM) a few racks down from me...loading up a shit ton of weight and slamming it. Drew attention from manager who caught him with chalk. Once I was loading up weight he came over and chatted for a second like he was something. I was just alpha and mostly bertstared him. Was kinda pissed that he drew that attention so I had to be sneakier with chalk, and therefore grip was failing on the 515.
Lunges:
3 x 6 x 135 (6 reps each leg)
Bout got pinned lol...5 rep squats kill.
Leg Curls...gay as F...didn't know where I could do GHR's or anything so just did these. Some beta phaggot took the machine in between my sets and I was pretty pissed about it. I took it back shortly after.
Decline Abs to side...several sets...was tough.
315 @ easy
355 @ 8.5
375 @ 10
365 @ 9.25
365 @ 9.25
Deads x 2 @ 9-10:
315 @ easy
365 @ easy
405 @ easy
455 @ 7
515 @ 10
Started sneaking a little chalk on 455. Some dude was doing rack pulls (REALLY high rack pulls...like 2 in ROM) a few racks down from me...loading up a shit ton of weight and slamming it. Drew attention from manager who caught him with chalk. Once I was loading up weight he came over and chatted for a second like he was something. I was just alpha and mostly bertstared him. Was kinda pissed that he drew that attention so I had to be sneakier with chalk, and therefore grip was failing on the 515.
Lunges:
3 x 6 x 135 (6 reps each leg)
Bout got pinned lol...5 rep squats kill.
Leg Curls...gay as F...didn't know where I could do GHR's or anything so just did these. Some beta phaggot took the machine in between my sets and I was pretty pissed about it. I took it back shortly after.
Decline Abs to side...several sets...was tough.
2-5-11 Mesocycle 2/Block 2/Week 2/Upper #2
OHP x 3 @ 9-10 w/7% fatigue:
135 @ easy
155 @ 7
175 @ 9
185 @ 10
175 @ 10.5
Incline DB BP (paused, deep): 5 x 5, 4.5, 7, 10, 8.5 x 90's, 100's, 85's, 80's, 80's (the 2 sets with 80's were after other accessory stuff to get ze pump going)
Bent Rows: 5 x 6 x 185, 185, 205, 205, 205
Some bicep curls on the left arm to get the symmetry going.
135 @ easy
155 @ 7
175 @ 9
185 @ 10
175 @ 10.5
Incline DB BP (paused, deep): 5 x 5, 4.5, 7, 10, 8.5 x 90's, 100's, 85's, 80's, 80's (the 2 sets with 80's were after other accessory stuff to get ze pump going)
Bent Rows: 5 x 6 x 185, 185, 205, 205, 205
Some bicep curls on the left arm to get the symmetry going.
2-4-11 Mesocycle 2/Block 2/Week 2/Lower #2
Sorry for not updating...don't forget to click some ads guys...been like 2 weeks since I've had one!
Lifting at the Gold's I was at last time I was here in CA ($20 per week ain't bad).
Pause Squats x 3 @ 9-10 w/7% fatigue:
275 @ easy
315 @ easyish
345 @ 8.5
365 @ 9.25
385 @ 9.75
375 @ 10
355 @ 9.5
Around 345 a big black dude (some kind of trainer) came up, asked my name, and shook my hand and said, "that's how you squat!". He said he was a PL for like 10 years...would explain why he's fat I guess.
No deadlifts cuz they don't allow chalk so I just did:
GM's: 5 x 6 x 225, 245, 245, 245, 245
Decline Abs:
5 x 6 x 25 (regular, steep, steep, regular, regular)
Lifting at the Gold's I was at last time I was here in CA ($20 per week ain't bad).
Pause Squats x 3 @ 9-10 w/7% fatigue:
275 @ easy
315 @ easyish
345 @ 8.5
365 @ 9.25
385 @ 9.75
375 @ 10
355 @ 9.5
Around 345 a big black dude (some kind of trainer) came up, asked my name, and shook my hand and said, "that's how you squat!". He said he was a PL for like 10 years...would explain why he's fat I guess.
No deadlifts cuz they don't allow chalk so I just did:
GM's: 5 x 6 x 225, 245, 245, 245, 245
Decline Abs:
5 x 6 x 25 (regular, steep, steep, regular, regular)
Tuesday, February 1, 2011
2-1-11 Mesocycle 2/Block 2/Week 2/Upper #1
Bench x 3 @ 9-10 w/7% fatigue:
265 @ easy
285 @ 8
300 @ 9
310 @ 9.5
290 @ 9
290 @ 9.25
Feeling pretty good strength-wise, but that tendinitis is fucking killing. I'm almost near where I was before...probably about 15-20 lbs off my previous max (sitting at about 335-340 now).
Paused Decline DB Press:
4 x 5, 5, 5, 3.5 x 90's, 100's, 110's, 110's
Skinny handles on the 110's and an awkward setup made it much more difficult than I had wanted.
Pullups:
5 x 6 x BW, 10, 10, 10, BW
JM Press:
5 x 6 x 135 (wide), 155 (medium), 155 (medium), 155 (close), 155 (close 8 reps)
Light side raises. Headed to CA tomorrow...IF my flight don't get the cancel.
265 @ easy
285 @ 8
300 @ 9
310 @ 9.5
290 @ 9
290 @ 9.25
Feeling pretty good strength-wise, but that tendinitis is fucking killing. I'm almost near where I was before...probably about 15-20 lbs off my previous max (sitting at about 335-340 now).
Paused Decline DB Press:
4 x 5, 5, 5, 3.5 x 90's, 100's, 110's, 110's
Skinny handles on the 110's and an awkward setup made it much more difficult than I had wanted.
Pullups:
5 x 6 x BW, 10, 10, 10, BW
JM Press:
5 x 6 x 135 (wide), 155 (medium), 155 (medium), 155 (close), 155 (close 8 reps)
Light side raises. Headed to CA tomorrow...IF my flight don't get the cancel.
1-31-11 Mesocycle 2/Block 2/Week 2/Lower #1
Squat x 3 @ 9-10 w/7% fatigue:
275 @ easy
315 @ 7
355 @ 8
375 @ 9.25
395 @ 10.25 (spotter threw me off on the 2nd rep and kinda pushed me forward, then had to help a bit on the second...had he not been there it would have been a clean set and I'd call it a 10)
365 @ 9.75
365 @ 9.75
Deficit Deads x 2:
315 @ easy
365 @ easy
405 @ 7
455 @ 9
455 @ 9.5 (huge rests here cuz I was talking to some bish from the office...been really concentrating on leaning back and pulling from the heals, but it's hard on a deficit)
The following circuited:
Lunges:
3 x 6 (each leg) x 135
GHR's:
3 x 6 x BW
Machine Abs (alternating left and right each set):
6 x 10 x 107.5
Squats were off, but ok workout.
275 @ easy
315 @ 7
355 @ 8
375 @ 9.25
395 @ 10.25 (spotter threw me off on the 2nd rep and kinda pushed me forward, then had to help a bit on the second...had he not been there it would have been a clean set and I'd call it a 10)
365 @ 9.75
365 @ 9.75
Deficit Deads x 2:
315 @ easy
365 @ easy
405 @ 7
455 @ 9
455 @ 9.5 (huge rests here cuz I was talking to some bish from the office...been really concentrating on leaning back and pulling from the heals, but it's hard on a deficit)
The following circuited:
Lunges:
3 x 6 (each leg) x 135
GHR's:
3 x 6 x BW
Machine Abs (alternating left and right each set):
6 x 10 x 107.5
Squats were off, but ok workout.
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