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Old 06-13-2010, 10:32 AM   #40
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
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2/4/20 DE SQUAT
missed a day due to work

BS low, WL shoes
spent much time playing with depth, trying to find a depth reasonably past parallel but not deep. no real sense of lowbar depth anymore. settled on height of 1 big box + 1 plate. many reps with bar.
95 many reps to box
135 handful of reps to box
135 some reps, vid. go narrower.
135 some reps, vid.
135 some reps
back somewhat tight throughout. definitely rounding on deeper reps.

pushed prowler, unweighted, then with 2 45s. almost died in cold air.
walked on the treadmill, 15 incline, 5 mins.
some face pulls with 20. hmm, feel that.



2/6/20 ME PRESS
feeling lumbar a bit?

Press
bar
bar. feels solid.
65x5
75x5
95x4
105x3
115x2
125x1 having some uneven pressing today
135x1
145x1 solid
160x1 heavy, slowed, thought about failure, but ground it out! a solid lift! sticking point pretty narrow.
145x1 easy

Press isometrics
rails in 3rd hole down, no tubes. empty bar. 5 singles.

1DB press
20x10
60x3 L harder.
60x3
60x3 easier... starting to refind my form and beginning "kick" with shoulder

Face pulls
20x10
30x10
40x10
50x10
40x10



1/7/10 ME SQUAT
limited time today

BS low, WL shoes
bar. to big box + 1 plate for depth.
bar with box
glute bridges
95x6 feeling L medial knee a tad. no box. kinda hard to feel the right depth.
135x5 solid, but depth definitely varying. R hip flexor.
155x5 solid and consistent, but R flexor...
glute bridges
185x5 flexor...
205x2 solid
225x2 vid. wobbly. 1st deep, 2nd about right.
glute bridges
245x1 real solid and good bounce, can't swear about depth
255x1 chalked back. ditto above. depth fine.
265x1 ditto. R flexor still complaining. seems to be no knee dive.
glute bridges
275x1 ditto. a little grind. vid, good depth. solid lift.
285x1 basically okay. pretty tough, L knee dove slightly. stretched into it some.
glute bridges
295x1 good! felt shallow, but wasn't (vid).
glute bridges
305x1 good! THAT was heavy. ground through. basically solid form. vid. good shit. felt it all. depth fine but close.

GHR (2 holes out, top position, WL shoes) 3 with full ROM. hurts.
Hatfield raise, BWx10 (hands behind head)
GHR, 3 full ROM.
Hatfield raise, BWx10. ouch.
GHR, 1f2 (coulda probably made it)
Hatfield BWx10 argh.

3 good ab wheel negs



2/10/10 DE PRESS, DE SQUAT
new work schedule... not sure if I can do more than 2 days. did two-in-one today. beat the storm though!
still significantly sore from squats, mainly adductors.

Press
fucked around to find band arrangement
bar
bar
bar + red minis, circled on adjacent pegs, 1 on bar. L band tattered so a little asymmetrical.
65 + bands
80x3
75x3
on the minute:
65x3 pretty light
65x3
65x3 these are going FAST
65x3
65x3 switched the bands to opposite sides cause of asymmetry. haha, L side much easier now
65x3
65x3
65x3 slowing, feeling the shoulders
65x3
called it quits at 9 due to slowing

Press isometrics, rails 3rd hole down, empty bar
5 at ~4 seconds each
chipped a fucking tooth, jesus christ
bar rattles when I ram it into the rails... find a way to pad it?

Face pulls
20x10
50x10
70x10
50x10

---

BS low
quadded red minis on adjacent pegs
bar
bar
95
135
on the minute:
135x2
135x2
glute bridges
135x2
135x2
glute bridges
135x2
135x2
switched bands to balance asymmetry, rested a little long
135x2
135x2
135x2
glite bridges
135x2
lumbar... actually, everything hurts

really fucked beat.

GHR, 2 full ROM
Hatfield BWx10
GHR, 2 full ROM
Hatfield 10x10

I give up. groin KILLING me. so beat.




2/13/10 ME PRESS
off to work later

Press
traps noticeable fatigued. didn't really have breakfast.
bar
bar
65x5
95x5 felt slow.
115x3
135x2
145x1 slightly uneven, L higher. smooth though.
155x1 slowed a bit, a little juiced afterward.
165x1 yeah! vid. on nerve. felt like I wouldn't mae it, but then glided through sticking pt. isos may have worked. good lift.
155x1 same business

Press isos
3rd hole down, velcro collars as padding
1 w/boots on
2 w/boots, standing on 1 mat
2 barefoot, on floor
feeling it

1DB Press
30x5 way easy
60x5R tough 60x2f3L
60x2f3L 60x3f4R
45x6f7L 45x7R

Face pulls
long rope handles
20x11
60x10 ROM could be better
55x10 same
40x10 good ROM



2/14/10 ME SQUAT

BS low
unsure if this squat bar weighs 45
bar
bar, to box
bar, to box. rails are at #14 in L rack at good depth.
95x5
glute bridges
135x5 box out.
185x3 L been lagging the whole time
205x3
225x2 vid... depth?
245x1 tilted L.
glute bridges
275x1 felt good some movement, but no banging.
glutes
285x1 kinda wobbly and all over, L tilt
quads fatigued...
295x1 doable.
glutes
315x1f JESUS CHRIST. vid. sat with it near sticking point for like TWELVE YEARS then lost it. closest failure evar. seemed to slip out of groove a bit at bottom, banged the rails, may be responsible. could've done this with 1 or 2 oz less weight. bleh. on nerve. headache after.

fucking headache in temples. jesus, I need a nap.

Hatfield 0x10
L-sit to soft fail
Hatfield, rep mini looped on neck, x10
GHR top to top, bouncing to horizontal, x4
Hatfield, mini quadded behind head, x6. head feels exploding.
GHR 4

L-doodles
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