20 January 2015
Back is feeling better, so I'll stay away from squats and deadlifts this week and hope it heals completely by next week. Instead of doing a light and heavy squat/deadlift day, I'll do a bunch of extra upper back work and cardio. Maybe some heavy shrugs. Haven't done BB shrugs in ages.
Straight-arm front pulldown 3s x 8
Behind-the-back row 3s x 8-10
Bench press 265 lbs. 3s x 5
Standing front military press 145x5, 150x5, 155x5, 165x5
Was supposed to do 145 for 3x5, but the weight felt super light so I did some extra pressing.
DB flyes 2s x 10
Close-grip bench press 225 lbs. 2s x 5, SlingShot 275 lbs. 1sx5
This will be my main triceps exercise for the next few weeks. Will try to work up to 315-325 for 5 with the reactive SlingShot.
Pushdowns x15, x12, 2s x 10
20 minutes cycling
Wednesday, January 21, 2015
Saturday, January 17, 2015
Brokeback Gym
16 January 2015
A couple of days ago I strained my lower back pretty severely moving stuff around my office. It was literally like an explosion of pain right above the piriformis and I thought I wouldn't be able to stand up straight again. Fortunately it subsided quickly, and I don't think it's serious at all (just annoying), but it's still bothering me and I have some sciatic pain.
So like every other time I've been hurt, I waited a couple of days and went back to the gym to do squats and bench presses.
Back squat 225x8, 275x4, 315x3, 365x3, 405x3 (belt + wraps), 455x2, 485x2, 520x2 (all B+W)
There actually wasn't that much pain past the set with 405. I probably cut the set with 520 a little high, not because it hurt but because I bitched out (I kept thinking my left leg would go numb at the bottom of the squat).
Bench press 305 lbs. 3s x 6, SlingShot (R) 340x4
Not bad for zero leg drive.
After the lifting, however, the pain flared up pretty badly and now I'm limping around. I think I'll give the squats and deadlifts a miss for a while and see how it turns out. I'm pretty confident it'll go away after a week's rest, or maybe I'm just kidding myself.
But yeah, at least all those squats and deadlifts over 500 pounds have given me enough functional strength for tasks that untrained geriatric men can do effortlessly.
A couple of days ago I strained my lower back pretty severely moving stuff around my office. It was literally like an explosion of pain right above the piriformis and I thought I wouldn't be able to stand up straight again. Fortunately it subsided quickly, and I don't think it's serious at all (just annoying), but it's still bothering me and I have some sciatic pain.
So like every other time I've been hurt, I waited a couple of days and went back to the gym to do squats and bench presses.
Back squat 225x8, 275x4, 315x3, 365x3, 405x3 (belt + wraps), 455x2, 485x2, 520x2 (all B+W)
There actually wasn't that much pain past the set with 405. I probably cut the set with 520 a little high, not because it hurt but because I bitched out (I kept thinking my left leg would go numb at the bottom of the squat).
Bench press 305 lbs. 3s x 6, SlingShot (R) 340x4
Not bad for zero leg drive.
After the lifting, however, the pain flared up pretty badly and now I'm limping around. I think I'll give the squats and deadlifts a miss for a while and see how it turns out. I'm pretty confident it'll go away after a week's rest, or maybe I'm just kidding myself.
But yeah, at least all those squats and deadlifts over 500 pounds have given me enough functional strength for tasks that untrained geriatric men can do effortlessly.
Tuesday, January 13, 2015
Leg Volume
12 January 2015
Back squat 335 lbs. x 5, 415 lbs. x 2s x 5
Sumo deadlift 355 lbs. 10 singles with 60-second rest in between
Leg extensions 3s x 10-12
Ab machine 3s x 8-10
Row 2,500m.
Back squat 335 lbs. x 5, 415 lbs. x 2s x 5
Sumo deadlift 355 lbs. 10 singles with 60-second rest in between
Leg extensions 3s x 10-12
Ab machine 3s x 8-10
Row 2,500m.
Sunday, January 11, 2015
Volume Upper Body
11 January 2015
Did cardio yesterday.
Straight arm pulldown 3s x 8
BTB row + paused shrug 3s x 10-12
Bench press 265 lbs. 3s x 5
Seated cable row 12-10-8-6
Front military press 150 lbs. 3s x 5 - hurts the shoulder less than BTN. Will have to do some shoulder rehab. Also was only supposed to use 140, but again only the squat bar was available and I didn't have the patience to wait.
DB flyes 3s x 10
DB tricep extension 3s x 8-10
Preacher curls 4s x 10
EZ bar curls 4s x AMAP
Did cardio yesterday.
Straight arm pulldown 3s x 8
BTB row + paused shrug 3s x 10-12
Bench press 265 lbs. 3s x 5
Seated cable row 12-10-8-6
Front military press 150 lbs. 3s x 5 - hurts the shoulder less than BTN. Will have to do some shoulder rehab. Also was only supposed to use 140, but again only the squat bar was available and I didn't have the patience to wait.
DB flyes 3s x 10
DB tricep extension 3s x 8-10
Preacher curls 4s x 10
EZ bar curls 4s x AMAP
Heavy Squat, Light Pulls
9 January 2015
Squat 145x6, 235x4, 285x3, 325x3, 375x3, 415x3 (belt+wraps), 465x3, 510x3 (B+W on last two)
Used the heavier squat bar as it was the only one available, hence the weird poundages.
Deadlift 350 lbs. 12 singles with under 60 seconds rest in between
Bent over row 185 lbs. 3s x 8
Fat Gripz hammer curls 3s x 8
Fat Gripz EZ bar reverse curls 3s x 8
Hip thrusts 4s x 5-8
Squat 145x6, 235x4, 285x3, 325x3, 375x3, 415x3 (belt+wraps), 465x3, 510x3 (B+W on last two)
Used the heavier squat bar as it was the only one available, hence the weird poundages.
Deadlift 350 lbs. 12 singles with under 60 seconds rest in between
Bent over row 185 lbs. 3s x 8
Fat Gripz hammer curls 3s x 8
Fat Gripz EZ bar reverse curls 3s x 8
Hip thrusts 4s x 5-8
Thursday, January 8, 2015
Bench Press - Back to 6-5-3-2-1
7 January 2014
Straight arm pulldown 3s x 8
BTB row + paused shrug 3s x 10-12
Bench press 300 lbs. 2s x 6, 1s x 9
The 9 reps with 300 might be some sort of "rep PR". Weight felt light, but after a month of no flat bench pressing I could definitely feel my endurance wasn't up to par.
Bench press with SlingShot (reactive) 330 lbs. x 6
First time pressing with the reactive SS. It provides a boost, but not much of a boost - 1-2 more reps than I could've gotten without one. With the red SS, I would have probably hit 8 or 9 reps. Hopefully less assistance = more carryover.
Push press 135x4, 165x2, 185x2 - wrist pain got pretty intense here, so I stopped.
I have located the source of the wrist pain (finally), it's a trigger point in my inner forearm (even though the pain is on the outside of the wrist). BTW I would recommend that everyone checks out this site and associated blog:
http://www.triggerpointtherapist.com
Face pulls 3s x 20 - these felt good.
Tricep pushdown (rope) 3s x 12-15
Fat Gripz reverse curl 3s x 8
Straight arm pulldown 3s x 8
BTB row + paused shrug 3s x 10-12
Bench press 300 lbs. 2s x 6, 1s x 9
The 9 reps with 300 might be some sort of "rep PR". Weight felt light, but after a month of no flat bench pressing I could definitely feel my endurance wasn't up to par.
Bench press with SlingShot (reactive) 330 lbs. x 6
First time pressing with the reactive SS. It provides a boost, but not much of a boost - 1-2 more reps than I could've gotten without one. With the red SS, I would have probably hit 8 or 9 reps. Hopefully less assistance = more carryover.
Push press 135x4, 165x2, 185x2 - wrist pain got pretty intense here, so I stopped.
I have located the source of the wrist pain (finally), it's a trigger point in my inner forearm (even though the pain is on the outside of the wrist). BTW I would recommend that everyone checks out this site and associated blog:
http://www.triggerpointtherapist.com
Face pulls 3s x 20 - these felt good.
Tricep pushdown (rope) 3s x 12-15
Fat Gripz reverse curl 3s x 8
Monday, January 5, 2015
Volume Squat and Sumo Deadlifts
5 January 2015
Squat 325 lbs x 5, 405 lbs. 2s x 5
Sumo deadlift 330 lbs. x 12 singles, less than 60 seconds rest
I'll be deadlifting twice a week this training cycle, once sumo and once conventional. I'm sure it'll work great.
Ab machine 3s x 8-10
30 minutes cycling.
Squat 325 lbs x 5, 405 lbs. 2s x 5
Sumo deadlift 330 lbs. x 12 singles, less than 60 seconds rest
I'll be deadlifting twice a week this training cycle, once sumo and once conventional. I'm sure it'll work great.
Ab machine 3s x 8-10
30 minutes cycling.
Subscribe to:
Posts (Atom)
Posts
