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.
Saturday, February 12, 2011
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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