May 17, 2013 Lower Body

• Split Squats: 165*3 185*3 205*3 225*3
• Squats: 315*2 345*1 365*X How the f*ck did I not get that? 
• Walking Lunges: 150*8 160*7
• Good Mornings: 165*4 180*4 190*3
• Straight Leg Cable Kickbacks: 100*10 120*6
• Ab-Wheel: 12, 10

40 minutes!

Lower back spasmed a bit on 225 for split squats. Somehow I was hungry for this workout.  No clue how I missed 365 on squats.  Will lower weight on good-mornings a tad on the last two sets. 

April 2, 2013 Lower Body

• Deadlift: 405*1 435*1 455*1
• Hanging Power Snatch: 135*1 145*1 155*1
• Hanging Power Clean: 185*1 185*1 195*1 205*1
• Power Cleans: 185*1 195*1 205*1
• Ab-Wheel: 12, 12

37 minutes

Good session, kept DLs not too heavy.  Snatching went well, need to focus on snap up overhead more, I feel like focus is such a huge part of the olympic lifts that gets overlooked.  Did some hanging power cleans, and then regular power cleans. May do cleans strictly off the floor for a few weeks, it's a lot of fun and the weight feels easier to toss up.  I did clip my right knee on the 205 attempt on the power cleans. Good thing I was fatigued or I probably would have popped it off.  Finished with some ab wheel for mah red hawt abbzzzz y

March 19, 2013 Lower Body

• Hex-Bar Deadlifts: 405*1 455*1 495*1 545*X 515*1
• Pullups: 75*3 75*3 75*2 75*2 75*2
• DB Goblet Walk: 105*1:01
• Cable Unilateral Reverse-Flyes: 15*12 25*7
• Ab Wheel: 12, 10

45 minutes

Well I figured why not try for a PR here, haven't pulled on a hex bar in ages, I think if I had done the 515 first I would've had 545.  I got it a few inches off the ground but my form was a massacre to behold, so I didn't keep trying.  Pullups were tough after the exertion of deadlifting.  Hadn't done goblet walks in a while either, that was quite the spittling spectacle as I heaved my way past the 1:00 mark.   Also, did more shoulder work, I'm enjoying it.  Ironically after doing the landmines yesterday, jerry-rigged I might add, I was in the gym office and saw they had bought a real one! 

I had long contemplated doing a DL/Pullup posterior chain day, and moving all the o-lifts to their own day.  Honestly not sure how well that's going to work out.  Because Mondays I also work my lats/back so doing pullups on back to back days doesn't feel fabulous.  I don't think it hurts things a whole ton, but I'm betting in the next few days my lats/rhomboids/stabilizers are going to be absolutely shot.   Some of that is from loading up on the hex-bar deads, but I'm not doing my recovery time any favors by loading up on pullups two days in a row.  We shall see

February 27, 2013 Conditioning

• Broad Jump: 8' 2.5", 8' 4.5", 8' 6", 8' 3", 8' 0", 8' 5.5", 8' 4", 8' 2", 8' 2.5", 8' 7", 8' 7", 8' 5"
• 56 lbs. KB Swings: 30, 25 (2 minutes)
• Bird Dogs: 40 seconds, 40 seconds
• Ab-Wheel: 15
• Battling Ropes-Rope Slam S.S: 67-10

32 minutes

Well that was fun.  First time ever that I've had every jump over 8', so that's good. Nice high average here.  Put some swings in, and then extended bird-dogs.  Those were actually quite difficult, I usually don't hold them, may have to start doing that.  Did some ab wheel then battling ropes.  In retrospect, doing as many swings as I could in 2 minutes wasn't too bright. I'll be squatting Friday and that will almost assuredly impact my performance.  Hopefully not a lot.  When you do things like conditioning it's easy to forget that they can effect your regular workouts as well, so keep that in mind when planning intense conditioning work. 

July 24, 2012 Lower

• BB DL: 410*3 430*1 lower back VERY tired here.
• Hanging Power Cleans: 135*5 185*3 205*1
• Unilateral Leg Extensions: 70*8 50*8
• Ab-Wheel: 10, 10
• P.U.P.P.: 1:10

So last week at some point I pulled my back in my sleep, on the lower left right above my rear.  Been somewhat annoying.  In addition my lower back has been exhausted the last several days.  The pull seems to be fine now, just a little tender. Still I did 410, 430, put 450 on the bar, lined up and was about to pull and realized my lower back was just beat to hell. Not going to risk hurting it.  As I type now it's sore as hell and just exhausted. Rest of the session went well, wanted to try some direct quad work, so I did some leg extensions. 

June 07, 2012 Upper

• Incline Bench: 255*4 260*3
• Pullups: 65*4 70*3 65*3 65*3 
• DB Flat: 100*8 105*6
• Kroc Rows: 105*12
• DB Goblet Walk: 110*0:45 110*0:45
• Ab Wheel: 12

I forgot I wanted to do pullups first :( , but other than that good session. I decided going in I was only doing a couple sets of incline, wanted to work some flat dumbbell work in as well, which I did.  FINALLY got Kroc rows down, the key for me is to have both feet on the floor, instead of a knee on the bench, it stabilizes my lower back much more, and eliminates the torquing.  Upped weight on goblet walks.  If you've never tried them, I highly recommend them.  By the end when the weight is pressing against your upper stomach and making it hard to breathe you'll start seeing your ancestors.   

May 28, 2012 Upper Body

• Bench Press: 285*1 300*1 275*3 275*3
• BB Underhand Rows: 175*8 195*8 215*6 235*4
• Push Press: 215*2 225*1 235*1
• Feet to Hand Hanging Leg Raises: 4, 3
• Ab-Wheel: 10

Great session, really loving the underhand rows.  They really put you in a better position to activate your lats; it's more of a natural motion.  Push Press going well again too.  Not sure what to call the hanging leg raises where you hang from the chinup bar and bring your feet up to your hands.

May 08, 2012 Lower

• BB DL: 410*3 450*3 475*1
• Hanging Power Cleans: 185*1 195*1 165*3 165*3
• Ab Wheel: 12, 10

My lower back is tired.  Not sore. Tired.  I think I assumed that by cutting it back from 3 to one rep at 475 I'd feel better...but really it's just tired.  Let's assume my 1RM is still 515, I'm pulling at 92% of my 1RM then when I do 475.  I should probably be going 410 430 440 or something like that, and maybe once a month or every couple weeks going for a higher pull.  On the hanging power cleans I keep going wide with my stance on the catch, like super wide sumo-deadlift wide.  I need to drop the weight back and start at 165 or something next time and just bang out quality reps til I've got the pattern down.  

April 20, 2012 Upper

• Incline Bench: 245*1 265*1 225*5
• Pullups: 50*3 50*3 50*3 50*3
• Seated Press: 135*3 155*3
• Standing Press: 175*3 185*2
• Ab-Wheel: 12

Fun session, been about 3 weeks since I inclined at all so it took a bit of a hit, probably be back up in a week or two.  Pullups went well; finger's feeling better.  All the racks were taken for the start of my press work, so I started in the seated press.  Didn't realize it was actually harder than standing press, but it definitely was. 

April 9, 2012 Lower

• BB DL: 410*3 440*3 475*3
• Hanging Power Cleans: 200*2 210*1 185*3 185*3
• Glute Bridges: 315*3 365*4 405*4
• Ab-Wheel: 12, 12
• Bird-Dogs: 10

I don't do 'easing back into things' after taking my weeks off.  Deadlifting was hard, but I managed.  Now that I'm done with the bulk I can focus on form, as I said in my previous post.  I dropped the weight back on the cleans and focused on not landing wide on those last two sets.  It's amazing how much easier they are with good form.  I almost clipped my chin on that first rep of 185 I did.  I'm going to build back up on the weight using better form on the jump & landing.   Added in glute bridges as well, trying to focus on the contraction with them, and hip drive.  Did some abs after, can't forget about the wide-stance anti-rotational chops, I need to do them some point this week.  Won't be going to the gym tomorrow, I have a friend in Boston Visiting.  Wednesday will be my heavy/upper day. 

March 15, 2012 Lower

• Squats:320*3 325*3 335*3 350*3
• Hanging Power Snatches:135*3 145*3 155*3 170*X 135*3
• Wide-Stance Anti-Rotational Chops:45*10 50*10
• Ab-Wheel:10

3rd rep at 350 was a bit iffy; didn't hit depth.  Would've gotten red-lighted at a meet, but whatever.  I'm still very happy with how squatting has gone for me recently.  The numbers are clearly still behind where you'd expect them to be considering I pull a 500 lbs. deadlift.  But given that I was struggling with 300 a couple months back I'm happy.  I'm going to toss in some more box squats at some point, and this coming week I may do a widow maker with 225.  

On the snatches, did you ever attempt something and you know you should've achieved it, or gotten whatever it is you were trying for? That was the 170 attempt. I wasn't tired, I felt strong. I have no idea why I missed.  Oh well

March 12, 2012 Lower

• BB DL:410*3 440*3 475*2
• Hanging Power Cleans:185*3 200*2 210*X 185*4 135*8
• Bird-Dogs:10, 10
• Ab-Wheel: 10

No idea what was up with cleans here, I was just flat.  I had no explosiveness at all.  Was pissed so I did 135 for 8.  Bird Dogs I added in for core work; surprised at how well these worked. Finished with some ab wheeling

February 23, 2012 Lower Body / Light

• Squats: 315*4 325*3 335*3 350*2 360*1
• Hang Snatches: 135*3 145*3 155*2 165*X
• RDLs: 315*5 345*5 365*5
• Ab-Wheel:12

I realized my left IT band really tightens up on squatting, it's not comfortable, I think that's what was holding me back. So this time I foam rolled after each warm-up set, and after my first 3 working sets as well. Worked like a charm.  Feels great.   I can't wait to be back above 400 lbs here.  Pretty tired by the time snatches came around.  I'm toying with the idea of an all o-lift day, not sure what it would take the place of though.  Rediscovered the ab wheel. Good times. 

November 29, 2011 Upper / Light

• BB Incline / Pullup S.S.: 230*5-BW*14 235*3-BW*11 220*5-BW*10 
• BB Standing Press: 155*5 160*3 140*6
• Standing Cambered Curls: 75*10 85*8 75*7
• Ab-Wheel: 12, 10

Good stuff.  DESTROYED the pullups.  35 over 3 sets.  Can't believe how well that went.  Standing press is going well too.  Not sure my biceps look any different, but I'll keep on with the direct arm work any how.  It's actually kind of fun.  

November 24, 2011 Lower / Light

• BB Front Squats: 225*5 225*5 225*5
• Hang Snatches: 135*3 145*3 155*1 115*3 115*3
• Ab Wheel: 11, 11

Switched it up a little, did front squats, gave my lower back a rest.   Hanging snatches...yeah I thought I'd be getting a much larger boost to weights since I wasn't doing them off the floor. I figured shortening the movement would help.  Not so much. It was actually harder without the force of that first pull off the floor.  Finished with the ab-wheel, the only infomercial fitness product in history that actually is legitimate. 

November 11, 2011

• Bench Press: 265*3 270*3 255*3 245*3 245*3
• Pullups: 50*3 60*3 60*3 55*3 55*3
• Push Press: 135*3 155*3 165*3 175*3 185*3
• Dips: 50*3 50*3 50*3
• Lying KB Rope Drags: 36kg, 60kg
• Ab Wheel: 11, 12

For some reason my anterior delts have been sore all week.  This is only odd because I literally can count on one hand the number of times they've been sore in the nearly 14 years I've been lifting.  Even things like front raises don't leave them sore.  This week however they've been sore to even the lightest touch. So the dips at the end there I had to cut short because it was borderline excruciating.  Also bench press started well but I was quickly gassed.  Also had an odd issue this week with my stomach; I haven't really been getting hungry, my stomach just hurts periodically throughout the day, and it's usually around the times I'd be hungry.  Not sure what that means. I hate being 30. Seriously it blows.  I fucking hate this shit. Also, did the rope drags; here's a video of Sinicore Moss doing them.  

 

 notice how he has someone spotting him?  Apparently that's a good idea.  I did them without one, and was exhausted at the end.  I knew I was getting close so I gave the rope one more giant pull.  Apparently the 60kgs were about 2" from my head and I cracked myself right at the top of my forehead.  I fucking hate being 30.   Session was fine overall I guess, just sore and tired all over. Hopefully I recover quickly.

October 25, 2011 Glycogen Depletion Day 2

• Squats / Front Squats S.S.: 135*12/135*12 135*12/135*12 115*12/115*12 115*12/115*12 115*12/115*12
• DB Incline / DB Rows S.S.: 55*15/55*15  55*13/55*15 55*12/55*13 55*12/55*12 55*12/55*12
• AB Wheel: 13, 13, 13

Oof.  Figured this would be easy since the squat weight was so light. Yeah not so much.  I'm not sure how much glycogen I have left after this stored in my muscles but it can't be much.  Diet is still my 'conditioning day' day with less than 50 carbs per.  Still drinking a shit ton of water. 

October 11, 2011 Lower

• Squats: 300*3 315*2 335*1 350*X
• Snatches: 95*4 135*3 145*2
• Good Mornings: 185*3 135*8
• Pistols: 6
• P.U.P.P.: 2:31 NEW PR!!
• Ab-Wheel: 12

I should be able to squat 350 but on this attempt I unracked it ultra-shitty.  You generally want to have a belly full of air, I was exhaling as I descended. Stupid.   Snatches went well, I'm focusing on breaking the weight off the floor rapidly, may do some speed deadlifting after regular deadlifting this week.   Good mornings for lower back.  Somehow got 6 on pistols.  They look VERY weird when I do them using my right leg though, kind of like things aren't straight, my upper leg goes in and crookedly, I need to post a video.  Beasted out the PUPP, not sure I ever want to do that again.

October 3, 2011 Upper

• BB Flat: 275*3 280*2
• BB Flat G.S: 275*3/185*15/135*12
• Pullups: 70*3
• Pullup G.S: 70*2/ BW*7
• Push Press: 185*3 205*2
• Kettlebell circuit (10 swings/ 10 rows/ 10 squats 15kg): 3
• Ab Wheel: 12

Alright here's the deal, my core and especially my lower back is absolutely demolished with soreness.  Didn't do the conditioning workout yesterday, and I'm not back squatting or deadlifting this week, I'll do a substitute for them.  As for this session I had a great spotter, so I did giant sets at the end of the benching workout.  I also tried it with pullups, felt good man.  Did a little alternative with my conditioning work since a staff member was doing a free kettlebell demo with some people I hopped in.  Good times.

September 26, 2011 Upper

• Bench Press: 270*4 275*3-hit post 265*4 260*4
• Pullups: 70*3 70*2 70*2
• Push Press: 185*3 205*2
• Ab Wheel: 12

I had fun doing the higher rep benching, but it's time to get back to high weight stuff.  It'll probably take me a couple weeks to get used to the weight again, but I've got over a month until my next bulk starts, and I anticipate being back around 300 for a triple by then.   On the pullups I would've used less than the 70 lbs but I didn't feel like walking all the way across the gym with another dumbbell to attach to the belt.  I'm eagerly anticipating this next bulk as well if only for finally being able to up my push press & overhead press numbers.