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.