January 30, 2012

January 30, 2012 Lower / Heavy WHARGARBL 500 lbs. deadlift

  • Deadlift: 410*3 440*3 480*2 NEW PR!! 500*1 NEW PR!!
  • Hanging Power Cleans: 185*3 195*2-exhausted 135*8
  • 28kg mb swings - double mini-banded:  25, 25

WHARGARBL.  Figured I'd break my PR today since I got 475 last week for a double breaking old pr by one rep.   I had intended to take a vid when I broke 500, but it came up a bit faster than I anticipated. I'm back up to 199 lbs and wanted to get 500 before I hit 200 lbs, so I just went for it.  I figured screw it, I'll get 500. Locked that sucker out, growled a victorious "FUCK YEAH" and dropped the weight on the floor sending out a shockwave through the gym that vaporized any curlbro in a 2 mile radius. Felt fucking awesome. I'm working up to reps at 500, I'll make a video then. Power cleans after I had no hip drive left, so I dropped the weight and just put in some reps. Finished my posterior chain beat down with an old favorite, mini-banded KB swings. 

January 29, 2012 Conditioning

  • 34.5" Plyo Box Jumps: 30
  • 34.5" Seated Plyo Box Jumps: 20
  • Plyo Bench Clap Pushups: 5, 5, 5
Standard stuff. I love jumping on things. 

January 27, 2012 Upper / Light

  • BB Incline Bench: 260*4 230*5 230*5
  • Pullups: 13, 9, 6
  • Standing Press: 140*5 160*5 170*5
  • DB Seated Incline Curls: 30*9
Incline bench weight continues to ascend.  Had a good spotter so I was comfortable.  Standing press continues to go up as well.  I really want 225 for a rep before I end this bulk.  

January 26, 2012 Lower / Light

  • Hanging Power Snatches: 135*3 135*3 145*3 155*3 135*3
  • Box Squats: 315*5 345*5 375*4 385*4
  • Romanian Deadlifts: 315*5 365*3 385*2

Solid session. Of note, I managed to finally make that mind-muscle connection with my hamstrings on the box squatting.  I realized that when I bench I wouldn't have my pecs be disengaged for any of it, so why would I let that happen with hamstrings on squats.  I think that's what's been holding me back.  I really focused on keeping them flexed while doing the box squats, and sure enough it took away the little 'freefall' I have when I get near parallel.  I may do one more week of box squatting before returning to standard squats to really lock in the feeling, not sure yet.   Romanian deadlifting went well, really focused on ensuring the hips controlled the movement. You'll often see people do these and speak about how taxing it is on their lower back.  If you feel your lower back on them, you're not doing them right.  Focus on pushing your ass back as the weight descends, and then to bring it back up push your hips forward.  

January 26, 2012

January 24, 2012 Upper / Heavy

  • Bench Press: 245*3 265*3 275*3 285*3 295*3 310*2
  • Rope Pullups: 6 (weight belt was gone)
  • Push Press: 195*3 210*3 225*2 NEW PR!!
  • 1.5 Pullups: 4, 4
Back over 300 lbs. on bench press; strength is coming along well. I was more comfortable going high here on weight as there was a powerlifter spotting me.  Went to do weighted pullups after, had been looking forward to them, I was going to drop the weight down to like 50 lbs and just bang out reps...then spent 15 minutes looking for the damn weight belt. Turns out the thing broke a couple days ago and they haven't gotten the new one in yet. Did some half-hearted rope pullups, then decided to go on to push presses, set a new PR there.  Gonna keep hacking away at them. Finished with some 1.5 pullups.  Still surprised at how challenging they are. 

January 23, 2012 Lower / Heavy

  • BB DL: 405*3 430*3 450*3 475*2 NEW PR!!
  • Hanging Power Cleans: 185*3 195*3 205*X Exhausted 135*8
  • Front Squats: 225*3 245*3
  • Shoulder-Touch Planks: 12

WHOOOOOOOOOOO.  Old PR was 475*1 over the summer, 197 lbs. for this today.  Was exhausted after but tried some power cleans.  Did some front squats...they actually felt good, core was tight on them. Things are coming together well!

January 22, 2012 Conditioning

  • 34.5" Plyo Box Jumps: 30
  • 34.5" Seated Plyo Box Jumps: 15
  • 22.5" Plyo Side-Box Jumps: 15/side
  • Plyo Bench Clap Pushups: 5, 5, 5

Usual conditioning stuff. Did some side jumps as well. 

January 24, 2012

January 20, 2012 Upper / Light

  • Incline Bench: 255*5 230*5 230*5
  • Chinups: 13, 9, 6
  • Standing Press: 140*5 160*5 170*3
  • BB Curls: 95*8
Good stuff, keep adding weight on incline. Chinups went well, swapped them in for bw pullups here. Standing press continues to improve

January 23, 2012

January 19, 2012 Lower / Light

  • Box Squats: 315*5 345*5 365*4 395*2
  • Hanging Power Snatches: 135*3 135*3 145*3 155*3 165*1
  • Romanian Deadlifts: 315*3 335*3 355*3

Not bad, upped weight on box squats. Realized lower sets of snatches were glorified warmups so I went higher all around.  Bumped up romanian deadlifts.  Good session

January 18, 2012

January 18, 2012 Day Off

  • Massage: 55 minutes

Holy crap.  Didn't realize how tight my shoulders/pec insertions were.  Told the girl to go to town on them figuring they'd be a little sore.....wow.  I could feel knots letting go for like 15 straight minutes.  She actually looked concerned at how much tension there was.  She did some awesome neck work on me as well.  My head literally feels 5 lbs. lighter on account of how much more relaxed and energized everything in my neck is.  Feels awesome.  Check out Cortiva for their massage therapy centers; it's students but the massages are just good as anywhere else, most of them are about to graduate and are just accumulating hours for experience.  30 bucks for an hour massage ain't bad at all.  

January 17, 2012 Upper / Heavy

  • Bench Press: 240*3 260*3 270*3 280*3 290*3
  • Pullups: 80*2 65*3 65*3 55*4 55*3
  • Push Press: 195*3 210*3 220*3
  • Dips: 55*5 55*5

Gooood session. Got a 3rd at 290.  Decided to toss some more weight on the pullups.  I'm thinking that after that first high weight set I may knock the weight back more on the ensuing sets, as I'm not sure if I'm getting high enough above the bar on the reps.  Went up on Push Press as well, actually tied my previous PR, but added a rep.  I'll go for 225 next week.  Probably leave 195 and 210 where they are though.  Added 5 lbs to the dips.  Great session.  I'm up to 196 lbs.  I've been eating like crazy, pasta mostly for the extra calories.  It's like my body is a vacuum for the stuff.  When I cut I'm going to be ripped this time if I stay low carb.  

January 16, 2012

January 16, 2012 Lower / Heavy

  • BB DL: 405*3 430*3 450*3 470*3
  • Hanging Power Cleans: 185*3 195*3 205*3
  • Kneeling Paloffs: 35*3 45*3

Barely got the 3rd at 470.  Feel good now, but yeesh that was an ugly rep.  470*1 was my record after my bulk when I was 231.  I'm 196 for this here.  Not too shabby.  475 is my record currently.  Getting the hang of power cleans now, the catch was the hardest part, and I'm getting it now. Love kneeling paloffs. 

January 15, 2012 Conditioning

  • 7KG MB Slams: 50, 50, 50
  • 34.5" plyo box jumps: 15
  • 34.5 Plyo seated box jumps: 15
  • Plyo Bench Clap Pushups: 5, 5, 5

Typical session. Was feeling it after the 150 with the 7KG.  

January 13, 2012 Upper / Light

  • BB Incline: 250*5 230*5 230*5
  • 1.5 Pullups: 7, 5, 3
  • Standing Press: 135*5 155*5 165*5
  • BB Rows: 225*6 225*6
Incline bench weights keep going up, it's actually catching up to my flat bench.  My record is 275*3, I get the feeling I could do that now.  Threw in 1.5 pullups since I haven't for a while.  Standing press numbers have kind of topped off, got an extra at 165 here, but my incline is sapping it a bit.  Oh well, it's fine.  Threw rows in just for the heck of it. 

January 12, 2012

January 12, 2012 Lower / Light

  • Box Squats: 315*5 345*5 365*5 385*3
  • Hanging Power Snatches: 105*3 125*3 145*3 155*3 165*1
  • Romanian Deadlifts: 275*3 300*3 315*3 335*3

Continuing with box squats, attempting to control descent on them.  Power snatches went well...could only get the one at 165.  Then on to Romanian Deadlifts.  Mochabear was right...hamstrings definitely a weak link in my squat.  The Romanians were very difficult, could only manage 335 and my hamstrings are jelly now.  Good stuff

January 11, 2012

January 10, 2012 Upper / Heavy

  • Bench Press: 240*3 260*3 270*3 280*3 290*2
  • Pullups: 75*2+1 65*3 65*3 55*4 55*3
  • Push Press: 190*3 205*3 215*3
  • Dips: 50*5 50*5 

Good stuff, progressing stille on benching.  Pullups I lost my grip so did an extra one at the end there.  Push Press...no idea how I got the third on 215, but it went up nonetheless.  Was pretty pumped, went with weighted dips again because I'm cool like that. 

January 9, 2012

January 9, 2012 Lower Body / Heavy

  • Deadlifting: 405*3 430*3 450*3 460*3
  • Hanging Power Cleans: 185*3 195*3 205*3
  • Front Squats: 225*2-EXHAUSTED
  • Kneeling Paloff Presses: 35*3 45*3

Well now!  I looked back through my log book and thought I did 440*3 last week, so I went for 450 this week.  I felt I had another set in me so I did 460.  I actually think I could've had 465 had I gone for that instead.   I realized after that I flipped back 2 weeks when looking at the 440*3, I did 450 last week, so it's fortunate I did that extra set, otherwise I wouldn't have made any progress this week.  The good thing is I learned that I'm definitely gaining strength, I could feel it after that 3rd set at 450.  I think this is the 7th straight week I've broken my 3 rep personal record.  Went to the hanging cleans after this.  Was definitely tired for them.  The 205 3rd rep was UGLY, if I was less flexible probably would've damaged my wrist.  Finished with kneeling paloffs.  REALLY enjoy those things.  

January 8, 2012 Conditioning

  • Evil 7 Complex: 95 lbs. 
  • Plyo Bench Clap Pushups: 5, 5, 5

Haven't done a complex in ages, wanted to add one in here.  I hope I'm not sore tomorrow for deadlifitng day.  Good time with the clap pushups. The complex came from one of the T-Nation articles on complexes.

January 7, 2012

January 6, 2012 Routine Update

Alright, so here's an update of what I've been doing.  I moved deadlifting & squatting ahead of the o-lifts for those days.  I know the usual logic is to put the olympic lifts first, but I don't do any better on them putting them first, and they sap my deadlift/squat, so I put those first again, and do the olympic lift right after.  I also took a couple working sets off of deadlifting since I'm pushing up the weights pretty rapidly and don't want to burn out before I hit 500.  Also reduced numbers of sets on my delt exercises (push press and overhead press) as I do not wish to overwork them. Also will be adding Romanian deadlifts on my light leg days to bring up my hamstrings which I feel are lacking.  Another big change; I moved my heavy upper day to Tuesday, so my two heavy days are back to back on Monday & Tuesday. I did it as an experiment, I disliked having my upper body heavy day on Friday after a week of beating on my body physically, I felt I wasn't progressing.  I put it on Tuesdays now, I'm pretty tired after those back to back heavy days, but as I usually take Wednesday off I bounce back quickly for the rest of the week. 
  • Sunday:
    • Box Jumps, Box Jump Series, Plyo Pushups, Plyo Box Jumps.
  • Monday:             
    • Deadlifts (3x03)
    • Hanging Power Cleans (5x03)
    • Paloffs or some core movement
  • Tuesday:
    • Flat Bench (5x03)
    • Weighted Pullups (5x03)
    • Push Press (3x03)
    • Dips (BWx03)
  • Wednesday:
    • Off, Foam Roll, stretching , massage, whatever
  • Thursdays:
    • Squats (5x05) 
    • Snatches (5x03)
    • RDLs (3x05)
    • Planks (plank rope drags)
  • Friday:
    • Pullups (3xBW) 
    • Incline Bench (3x05)
    • Overhead Pres(3x05)
    • Face Pulls: (3xBW)
  • Saturday:
    • Off

January 6, 2012

January 6, 2012 Upper / Light

  • Pullups: 14, 11, 6
  • Incline Bench Press: 245*5 230*5 225*5
  • Standing Press: 135*5 155*5 165*4 185*1 NEW PR!!
  • TRX Face Pulls: 7, 6, 8

Ran out of steam on 3rd set of pullups.  Incline bench is progressing well.   Standing press went well, wanted to see if I could 185 just for fun. I did.  Finished with some TRX face pulls which I've been wanting to do for a while.  

January 5, 2012

January 5, 2012 Lower / Light

  • Medium Box Squats: 275*6 315*7 355*5 375*3
  • Hanging Power Snatches: 100*3 120*3 140*3 150*3 160*3
  • Lateral Battling Ropes: 40, 40
Doing box squats for a few weeks since I'm not doing well driving through my heels on regular squats.  It's odd but when I was warming up for the box squats with 225 I felt it almost entirely on my quad.  As I bumped the weight up more though I realized that I had to drive through my posterior chain or I wasn't getting off the box. Felt good.  I also have a bunch of videos from this, for form checks on the box squats & power snatches.  I'm just waiting for youtube to process them.  I got 160 for 3 this week on the snatches, I fired them off pretty easily.  Put 170 on the bar, stepped out and realized I was way too tired at that point.  Finished with some lateral battling ropes since I enjoy that type of thing. 

Here, watch some videos: 
Warming up with 275 on box squats

The 315 set:

95 lbs. snatch:

145 lbs. snatch:

January 3, 2012 Upper / Heavy

  • Bench Press: 235*3 255*3 265*3 275*3 285*3
  • Pullups: 75*3 65*3 65*2 55*4 55*3
  • Push Press: 190*3 212.5*2

Good session, nothing out of the ordinary.  Bench press is getting stronger, reps are cleaner.  Dropped weight on pullups so that I could get in the extra reps I've been seeking. The Push-Press I accidentally put a 5 on one side when I meant to put a 2.5.  You wouldn't think that'd make a huge difference, but it felt very unbalanced on the two reps I did with it.  Felt weird stopped the session after that, better to not press my luck.  I'll go for 220 this coming week.  

January 2, 2012

January 2, 2012 Lower/Heavy WHARGARBL! (in a good way)

  • BB DL: 410*3 435*3 450*3
  • Hanging Power Cleans: 185*3 195*3 205*2
  • P.U.P.P.: 1:00

WHARGARBL .   About 7 weeks ago my max triple on deadlifting was something like 420, that was my actual record for a triple I believe.  So I've broken my record for a triple basically every week for 6 weeks now.  Feels good man.  It's actually pretty exhausting.  Followed with hanging power cleans.  I didn't have any chalk, which sucked.  By the time I get to that 3rd set my grip is completely shot from the deads & previous sets of cleans.  Absolutely drained after that, tried doing a PUPP, got to 1:00 and realized I was toasted.   Good times.

January 1, 2012 Sunday Conditioning

  • Over-box Series Jumps: 10, 10
  • Bench Plyo clap- Pushups: 5, 5, 5
  • Shoulder Touch Planks: 12

First workout of the new year, basic stuff.  I like the clap pushups more than that standard bench pushups.  

December 30, 2011 Friday Upper / Light

  • Rope Pullups: 10, 8, 6
  • Incline Bench: 240*5 230*5 225*5
  • Standing Press: 135*5 (wide grip) 165*3 155*4
  • Standing Cambered Curls: 75*12
Good session, wanted to lead off with some pullups, didn't hurt my bench numbers, I actually felt the weight went up easier.   Tried some wide grip overhead pressing...I actually felt it more in my delts, may have to work that in eventually.