December 11, 2013 Conditioning / Dodge Ball!

• Dodgeball: 90 minutes

Had a blast again!  Was way too cold and crappy out for sprinting, but still got a ton of exercise in here.   At one point I had all the balls stashed on my side, as I was the last person left on my team.  Then this happened:

Dirty dog....

As always, some more pictures.  Ridiculous amounts of fun. 

December 10, 2013 Upper Body

• Completely Flat Bench Press / BB Row Superset: 225*8 / 225*6 225*8/225*8 225*6/225*5
• Seated Press: 105*10 120*8 135*4-delts done...VERY intense
• Neutral Grip Pullups: 10, 8
• Landmine Laterals: 50*10 50*8

24 minutes!

So on bench today I decided to do it completely without an arch, with my feet in front of me on the ground, not pulled back (as I would to help with an arch).  Was interesting, definitely harder.  The rows suffered a tad because it wasn't a setup off a rack, I had to pull it off the pins of the bench.  Also...seated overhead press! WOW....my delts were FEELING this.  Way more than on the standing press, even with the strict form I had been using.  Intense!  

December 9, 2013 Lower / Heavy

• Squats: 315*1 355*1 375*1 390*1
• Front Squats: 225*1 255*1 275*1 305*1 NEW PR!!
• Good Mornings: 225*1 245*1 255*1
• Reverse Hypers: 25*7 25*7
• Ab-Wheel: 10

40 minutes

WHOO! First major record to fall this bulking cycle. Was right near it before I started, so I figured it'd come before the new year, wasn't sure it'd be this soon though!  Squats went great too; edging closer to 400.  Did some reverse hypers, again super careful with form on them. Weight still around 202 or so 

December 8, 2013 Conditinoing

• Battling Ropes: 50, 50, 50
• 31" Box jumps: 15

11 minutes

quick like a bunny!  Hadn't done box jumps in forever so I threw them in.  

December 6, 2013 Upper / Light

• Standing Press: 135*7 145*5 135*5
• Cable Rows: 170*8 160*9 160*9
• BB Incline: 185*10 205*6
• Pullups: 60*2-dog tired
• PUPP: 1:00

 29 minutes

I actually went out to eat before this, it was 7:30 by the time I started.  Was pretty tired. Stuck standing press first, and kept form super strict again. 

December 5, 2013 Lower / Heavy

• Deadlift: 405*1 435*1 455*1 475*1 495*1
• Power Cleans: 185*3 205*2 195*2
• Hanging Power Snatches: 135*3 145*1,1
• Reverse Hypers: 16

46 minutes

Hunched on the 495; haven't gone heavy in a while though, wanted to put some weight on the bar. By the time I got to snatches my hips were just done, for obvious reasons. I'm going go ease in some reverse hypers, being mindful not to over-extend at the top. You see a lot of people go so far back their spine ends up bending in an arc. You don't want this, it's bad. 

December 4, 2013 Conditioning / Dodgeball!!!!

• 100m: 4
• Total: 400m
• Dodgeball: 90 minutes

So did some light sprinting, because I didn't want to tire myself out...for dodgeball!  SOOOO much fun.  Haven't played in probably two decades. Wasn't sure how it would go, but a TON of people showed up to the gym for it. I can't wait to do it again next week!   Here's a few pics:

December 3, 2013 Upper / Heavy

• Flat Bench: 245*1 265*1 285*1 305*1 310*X
• T-Bar Rows: 155*3 165*3 175*2
• Push Press: 225*1 225*1 235*1
• Neutral Grip Pullups: 90*2 90*1
• Landmine Laterals: 70*3 80*1

42 minutes

Would've had 310 if I went 270-290-310.  But it's good to be back over 300 anyway.  Hopefully at 3 plates by new years. Nothing else really of note here, strength continues to accumulate.  

December 2, 2013 Lower / light

• Squats: 315*3 335*3 345*2
• Front Squats: 225*3 245*2 255*2
• Good Mornings: 185*5 195*3
• Lumberjack Squats: 160*5 180*3
• 10 lbs. plank transfers: 4*2 4*2

46 minutes

Loooooooooooooow energy.  Seriously felt like I was in a stupor the whole session.  Kept it light on squats, front squats too.  Did some lumberjack squats, seriously love those things, feel so badass

November 29, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 250*1 260*1 270*1ish
• Pullups: 90*2 90*1 90*1
• Standing Press: 135*4 150*3 160*1
• T-Bar Rows: 145*4 155*3 165*3
• Cable Laterals: 30*5 40*5
• Paloffs: 100*5 120*2

40 minutes

Flew through this one.  Not sure if I got 270 or not, spotter was following it whole way down, forgot to ask if they helped.  Pullups went well, my weights there usually go down when I bulk since I'm adding so much weight.  Standing press I'm still using super strict form, may try seated press and see how that goes too.  It's odd how much I've started to enjoy t-bar rows, used to hate them, but for high weight low rep stuff they're fine. I think it's because I have a tough time breathing while doing them, but on these low rep sets I don't need to worry about that. Also mixed in cable laterals, haven't done those in years. Felt decent. 

November 28, 2013 Lower / Light

• Deadlifts: 315*10 365*10
• Hanging Power Cleans: 185*1 195*1 205*1-starfish errrywhere
• Hanging Power Snatches: 135*3 135*1 done. deadlifting killed me

Early workout on Thanksgiving. Plus I'm doing a bunch of application stuff so I'm incredibly distracted. Decided to do some high rep deadlifting since that usually kills me. It did. 

November 27, 2013 Conditioning

• Rowing:  500m*1:41  NEW PR!!
• 31.5" Box Jumps: 3
• Rope Slams: 15, 20

Wasn't going all out, was somewhat leisurely. Still set a PR, so that's nice. 

November 26, 2013 Upper / Light

• Bench Press: 235*9 225*10 225*6-lactic acid
• Cable Rows: 150*10 150*10 150*8
• Push Press: 195*4 195*4
• Rope Pullups: 6, 4
• Landmine Laterals: 50*10 50*10
• DB Incline: 100*5
• Ab-Wheel: 10

38 minutes

Good session, massive lactic acid hit on that 3rd set of benching.   Cable rows fit really well for me on higher rep stuff, not sure why.  

November 25, 2013 Lower / Heavy

• Squats: 315*2 345*1 365*1 375*1
• Front Squats: 225*2 245*1 265*1 285*1 300*fell on my ass
• Pin Squats: 275*1
• Good Mornings: 225*2 245*1 260*1 270*1 PR? NEW PR!!
• Lying Leg Curl: 90*6 130*1 100*4

44 minutes

IT bands were RIDICULOUSLY tight for some reason.  It felt like they were on the verge of cramping, on the squats & front squats it was like they were about to snap. I kept stretching, foam rolling, etc.  They'd be fine, then as soon as I went for my next set I could literally feel them 'balling up' into knots or whatever.  Very odd.  On the 300 attempt for front squats I got down to the bottom then just fell on my butt, had safety bars in place on the cage so no harm done.  Set a new PR on good mornings!  Kept pretty good form I think too; I need to get a video or two of me doing them though so I can see what I need to improve, if anything.  Threw some lying leg curl in here, since hamstrings are something I'd like to emphasize this bulk as well. 

November 24, 2013 Conditioning

• Rowing: 250*0:40 200*0:33 200*0:34

Went mainly to stretch and sauna myself. Been doing about 25 minutes in there per day. Feels great after a workout.  Did this rowing to get my blood pumping. Good stuff!  I don't talk about it much, but after every workout I do about 5 minutes of stretching / foam rolling.  Usually focus on my IT Bands & Quads, and then throw some chest in every now and then to keep it loose. 

November 22, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 255*1 265*1
• Standing Press: 135*5 145*3 155*2
• Pullups: 95*1-tried on straight bar 95*1 95*1
• Cable Rows: 160*6 180*4 200*3
• DB Flat Bench Press: 105*6 110*3
• Wide-Stance Anti-Rotational Chops: 80*6 90*3

41 minutes

Ok, so again with me trying to focus on shoulders as one of my goals for this bulk I am using uber strict form on the standing press.  Absolutely no knee dip or leveraging the weight up, everything is to be strict and controlled. Tried my first set of pullups on the straight bar...eh, I prefer the wider grip I usually use.   Nice session overall

November 21, 2013 Lower / Heavy

• Deadlifts: 405*1 425*1 445*1 465*1 480*1
• Power Cleans: 185*3 205*2 awful form 205*1 205*1
• Hanging Power Snatches: 135*3 145*2-traps are beat 145*2 150*X-traps done

Odd session, my traps were just exhausted.   Otherwise went well.  Uptick in strength on Deadlifts.