Sunday, March 27, 2011

3-25-11 Mesocycle 2/Block 4/Week 3/Upper #2

Closeish Grip Bench x 5 @ 9-10 w/5% fatigue:
255 @ 8
265 @ 9
275 @ 10.5 (failed last rep, almost died)
250 @ 9.5

Paused Flat DB BP:
3 x 8 x 75's, 90's, 100's (6)

Side Raises: 4 x 12

1-Arm Rows: 4 x 10 x 85, 100, 100, 100

Felt like shit the whole time.

3-24-11 Mesocycle 2/Block 4/Week 3/Lower #2

Squat x 5 @ 9-10 w/5% Fatigue:
315 @ easy (no belt)
365 @ 7 (no belt)
405 @ 9 (no belt)
435 @ 10
435 @ 10
405 @ 10
390 @ 9.5

dyin with those 5-rep squats.

Speed Deads from a one-plate deficit x 2:
315, 405, 405, 405, 455, 455

GHR's: 3 x 8

Bodyweight Squats: 3 x 10

Decline Abs:
4 x 8 x 12

3-22-11 Mesocycle 2/Block 4/Week 3/Upper #1

Maxed Bench. Failed 350 two times (vid below). After I did some pullups, JM Press, side raises. Was pretty down about it. Will really nail my form and tri's the next few weeks.


Monday, March 21, 2011

3-21-11 Mesocycle 2/Block 4/Week 3/Lower #1

This was my "x 1 @ 9-10" day...decided to just make it a full on max-out to get a good idea of where I'm at and what my limits are for now. Did not do any drop sets, but finished off with some lunges, GHR's, and decline abs to the sides.

Hit PR's of 520 squat and 600 deadlift

Thursday, March 17, 2011

3-17-11 Mesocycle 2/Block 4/Week 2/Lower #1

Pause Squat x 2 @ 9-10 w/5% fatigue:
315 @ easy
365 @ 6
405 @ 8.5
435 @ 9 (added belt)
455 @ 10
455 @ 10
420 @ 10

Speed Deads x 2:
worked up to 5 x 2 x 405

GM's:
4 x 6 x 225, 275, 275, 275

Decline Abs:
5 x 8 x 35

Wednesday, March 16, 2011

3-15-11 Mesocycle 2/Block 4/Week 2/Upper #1

Bench x 2 @ 9-10 w/5% fatigue:
275 @ easy
295 @ 9
315 @ 10
325 @ 10
330 @ 10
315 @ 10



Paused Flat DB BP:
4 x 6 x 85's, 100's, 110's, 110's (4.5)

Pullups: 5 x 6 x BW

Side Raises:
4 x 8 x 30's, 35's, 40's, 40's

Some light triceps and some fly's.

Bench was ok, but I took my anti inflammatory too late so was in quite a bit of pain. There are a few tweeks I need to do on my form though. I need to get my forearms perpendicular to the ground so I might flare my elbows just a touch. I will start using wrist wraps to fix my wrists bending back. Other than that I just gotta keep working on my arch, tightness, and consistently using my legs without coming off the bench at all.

Monday, March 14, 2011

3-14-11 Mesocycle 2/Block 4/Week 2/Lower #1

Squat x 2 @ 9-10 w/6% fatigue:
385 @ 7
455 @ 9
480 @ 10
495 @ 10
465 @ 10

The 480 and 495 weren't to the depth I'd like, but there is a vid of the 495 below. I think they are ok but just hard to tell.

Deadlifts x 2 @ 9-10 w/9% fatigue:
455 @ 7
495 @ 9
535 @ 10
565 @ 10
515 @ 10

Box Squats:
3 x 6 x 225, 275, 275

GHR's:
3 x 6 x BW

Standing Machine Abs:
6 x 8 x 107.5

Friday, March 11, 2011

3-11-11 Mesocycle 2/Block 4/Week 1/Upper #2

OHP x 3 @ 9-10 w/5% fatigue:
135 @ easy
165 @ 8
180 @ 9.5
190 @ 10
195 @ 10 (PR, previous was 195 x 2)
185 @ 11 (1st was awkward, 2nd I used legs, 3rd went nowhere)

Incline DB BP:
4 x 6 x 85's, 100's, 100's, 100's

Front Raises:
5 x 6 x 30's, 40's, 50's, 50's, 50's

Conc. Curlz on left:
4 x 10 x 40, 40, 35, 35

Incline DB BP:
2 x 12, 8, x 80's

Decline DB Fly's:
2 x 12 x 40's, 45's (really squeezed my pecs at the top...daaaamn this is the most they have ever burnt...maybe I'll get proportionate soon!)

Best news is that I had nearly no pain at all in my forearms...the anti-inflammatory I got a script for helped dramatically! I'm not sure how I will approach my training...but I will continue taking one pill before each day for this intensity training block, and see what happens.

Thursday, March 10, 2011

3-10-11 Mesocycle 2/Block 4/Week 1/Lower #2

Deadlift x 3 @ 9-10 w/5% fatigue:
315 @ easy
405 @ easy
455 @ 7
495 @ 8.5
525 @ 10
545 @ 10 (new PR!)
495 @ 9

I hadn't really planned on pushing to 545...but wanted to hit a big PR and Hickson once again gave me a little confidence. Vid:



Please comment on my form. Obviously there is some lower back rounding going on...but I'm pretty tired at that point and these are for 3 reps. Would these pass in a meet or would that 2nd pull be considered a hitch?

Was going to change it up with some long paused speed squats, but back was really tight and I really didn't want to go through my usual somewhat painful routine of getting my shoulders warmed up enough to stretch them out for low bar squatting. So I did some...

Paused Leg Press x 3 for speed:
200, 400, 600, 600, 600, 600, 600

Skipped GM's cuz of the low bar hassle.

Decline Abs:
5 x 6 x 35

3-9-11 Mesocycle 2/Block 4/Week 1/Upper #1

Bench x 3 @ 9-10:
Worked up to set of 315, on 2nd set of 315 didn't get one rep cuz of this elbow/bicep pain. On the bottom there was some tricep pain too.

Then did some flat DB press and gave up for the day.

Monday, March 7, 2011

3-7-11 Mesocycle 2/Block 4/Week 1/Lower #1

Time for intensity block!...Hickson inspired me to go really balls to the wall.

Squats x 3 @ 9-10 w/5% fatigue:
315 @ easy
365 @ easy
405 @ 7
435 @ 8.5
460 @ 10
475 @ 10!!!!!!! (huge PR)
450 @ 10



Speeds Deads x 2:
Worked up to 405 for 5 sets...just trying to focus on form: keeping head up, bar close to shins, finishing strong.

GHR's:
3 x 6 x BW

Lunges:
3 x 6 x 135

Standing Machine Abs:
6 x 8 x 95, 95, 102.5, 102.5, 102.5, 102.5

Feelsrealgood.

Called the medical center to schedule an appt to look at my ailments...just so happens the Dr. I plan to see goes to my gym so I asked him about my elbow/forearm tendinitis or w/e it is. He was really nice about it and said he could give me some stuff for it and to put an ace bandage on it.

Sunday, March 6, 2011

3-4-11 Mesocycle 2/Block 3/Week 3/Upper #2

OHP x 4 @ 8-9 w/5% fatigue:
135 @ 8
135 @ 7
155 @ 8
175 @ 9
175 @ 10
165 @ 9

Paused Incline DBBP:
3 x 8 x 85's, 100's, 100's (6)
later on...4 x 80's (11), 80's (8), 75's (flat, 12), 75's (flat, 10)

Started getting a real good stretch on these...I been doin it wrong for ten years lol. Inb4 proportionate pecs.

Front Raises: 4 x 10 x 25's, 30's, 35's, 35's

Seated close grip rows: 4 x 12 x 120, 150, 180, 210

Some curlz with the left.

3-3-11 Mesocycle 2/Block 3/Week 3/Lower #2

Pause Squat x 4 @ 8-9 w/5% fatigue:
315 @ easy
365 @ 7.5
390 @ 8.5
405 @ 9
405 @ 9
405 @ 9
385 @ 8.5
385 @ 8.5

SLDL's:
5 x 6 x 135, 225, 275, 275, 295, 315 (did hook grip too...daaaaaamn lol)

Decline Abs:
5 x 10 x 25

Tuesday, March 1, 2011

3-1-11 Mesocycle 2/Block 3/Week 3/Upper #1

Benched in the rack today Mike T style...went well.

Bench x 4 @ 8-9 w/5% fatigue:
265 @ easy
285 @ 8
300 @ 9
290 @ 9
Cut it here cuz my tri's were so shot...not sure why.

Flat, Paused DB BP:
6 x 8, 8, 8, 8, 10, 8 x 85's, 100's, 100's, 100's, 80's (after), 80's (after)

Pullups:
5 x 8 x BW

Some side raises.

Did some JM Press but after 2 sets my elbow started hurting so I called it quits.