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
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