Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 10-04-2009, 02:59 PM   #51
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default moved to boston, started working out at TPS, doing westside, much to report

8/7/09 (?? date corrupted)

FS
knees feel good on warmup
air
bar
65x5
135x2 L knee kinda sharp after
155x1 bumped R side bar to rail? L knee not great on concentric. trying not to push knees out past feet.
185x2 feet/toes wider. bit better. some hip shoot though. L knee sharp anterior after. dizzy.
175x2 toes out more. bit better. some shoot.
165x2 much better. hmm.
160x2 better yet, imo.
155x2 really reasonable.
stretched, felt great.

Weighted dips
full depth
feels heavy today
BWx5
25x3
50x1
70x5 feels heavy, balance shot sideways on 3.
70x5 much more solid. still, LG.
70x5f5. wtf. usual sticking point. gave up a little early. no nerve.

DB bent-over rows
being good boy about bending over more and pulling to belly. rests just long enough to annotate log.
25x7
50x7
50x7
50x7 really hard

<moved to boston, long break. restarted training at TPS, king of strength gyms. http://www.totalperformancesports.com/>


8/24/09

Lots of playing around and trying the cool equipment that's new to me, plus just general getting-back-into-it

BS low
barx5
135x5 p. explosive. feel the anterior L knee a bit.
155x3 weights slipping left, must be leaning
185x2
185x2 feeling them squat muscles already

Dips
BW assorted sets to soft fail

GHR
3, long break (chatting) then 3. tough.

Reverse hyper
2 sets unweighted to soft fail


8/26/09

DL
loosened up
95x6
135x4 feels fine
185x2 easy
237x2 getting heavier
275x1 easy
315x1 grip starting to notice
335x1 hook grip. ouch.
355x1 mixed, no hook. that was a heavy, close one, but no real fatigue, no pain, no wind.
355x1 mixed opposite way. felt easier but a bit lopsided.
355x1 mixed opposite way. back rounded fair bit.
NO knee trouble, no scrapes, back FINE.

Pullups
DH, short rests, to chest
BWx10 overhand, chalk
BWx8 underhand, chalk
BWx4 parallel grip
BWx4 overhand

Sled drag, strap around shoulders
25x1 down and back... 85 ft each way?
90x5 wow, gassy. wearing walking shoes bc my trainers disappeared during move. flat-foot push.

GHR
1
adjusted pad
2
5, bottom to bottom
5, ditto

GHD situps
25x10, plate on chest
25x7 plate behind head
all easy


8/28/09

BS high
air feel good!!
barx5
95x5
135x4 feel great! a little heavy, but knees still 100%. time off really helped me.
155x2 np
185x3 oof, really built up on me. no pain but feeling R hip flexor.
185x2 not too bad on flexors, knees still 100%
185x2

GHR
1
moved in pad
2
moved in pad
3 ouch!
3 slow and knees staying on pad; damn, gnarly.

Blast-strap pushups
feet on box, to soft fail, nose to ground, arms sliding on straps fair bit
8?
7 bumped nose, oof
4 handles turned-out, slow

Reverse hyper
3 or 4 with 50lb from someone else's workout, hmm.
0x7
0x7. feeling lumbar.

Prowler
pushing from low handles
down and back, no weight
50lb, slipping, nasty
no weight
no weight
no weight
DEVASTATING, holy crap


8/31/09

Oops, gym closes early. Swung KB a bunch at home.


9/1/09

knees fiiiine. glutes a tad sore from kb swings ayer.

stretched

BS box PL.
trying chains
air
bar
95 + med. chains x3. interesting.
115 + med. chains x3. bit awkward.
125 + med. chains x3. better.
ditto x 3 ditto
ditto x 3 ditto
ditto x 3 ditto
ditto x 3 ditto

Blast-strap pushups, feet on bench
5, turned out, full ROM
ditto
ditto
ditto

GHR
2 holes visible
3, knees on edge. some piking.
moved to 3 holes visible
3, back one notch but knees still immobile. good ones, calf burn.

Ab rollouts
standing, full eccentric (falling last bit), then concentric from knees
3. wheel a bit sticky.

Shouldered 50lb sandbag 10 times.


9/3/09

BS box PL
trying bands
bar
bar+greens, 2 pegs
bar+greens
135 greens
155x2 greens. slowing a little.
155x2 greens. rests are short.
155x2 greens
155x2 greens tough. out of breath?
155x2

Pullups
6 wide grip, palms out, lat emphasis
6 normal, palms in
4 wide, out, lats
4 normal, in
3 wide, out, lats

Hanging L-doodles, brief

Prowler
maybe 5 trips, only 1 or 2 with weight, later ones walking. oof.


9/5/09

went with oliver, playing

TGU
25 both
45 both
bar seems safer at this point
45 bar both
65 bar both
85R bar
not trying that with left

GHR
5 knees at edge, nasty
3 same

1 failed bar MU (no goose grip), oops
1 bar MU with grip. harder than I recall.



<Beginning Westside template. seems appropriate.>


9/8/09 (? date corrupted)

ME SQ

BS low, free, WL shoes
loosen and stretch
barx8 feels decent, knees 100%
barx5 left side lagging
135x3
185x2
205x1 vid, depth fine
225x1 grinding a bit
245x1 cut it a little higher, felt the grind
255x1 heavy! but good form, not doing my old GM shoot.
265x1 funky! butt moving up and down and all around. big leftward bar lean.
255x1 griiiind okay that was close. still, no real butt shoot except at very bottom. L knee glowed for a sec.

GHR
knees at edge, immobile, 3 holes. horiz to horiz, far amount of pike, butt to heels, few breaths btwn reps.
8 feel it!
4 LG. debated another but didn't.

GHD situps
to horizontal, plate on chest, pretty explosive
10x9 feeling legs
20x9 legs a bit bent, might need to adjust this. feel adductors for sure. leaning back a bit.
25x9 really felt those flexors

Reverse hyper
0x10 explosive, swinging. easy. full ROM.
20x10 feeling it some. trying to control eccentric just a bit, but not slow.
40x10 p challenging, not very much on eccentric.


9/10

ME BENCH
middle fingers on rings
bar
bar
95x3
135x2
155x1 slowing for sure
185x1 heavy
195x1
205x1 bar pushing back.
205x1 better. squeezing hands hard. some bounce at chest.
205x1 hard to judge weight...
205x1 aight. same business -- tough sticking point, but easy rest of ROM.

Pullups
wide, lat emphasis, pronated, DH, short rests, stopping before failure
6
6
5
5
3

DB standing press
15x10
35x10 kinda challenging
35x8 kinda failed at lockout on last
30x7
25x7

Sled pulls
50x2
100x5
100x5 walking backwards


9/14/09

(last week got cut in half due to scheduling; this is first full WSB week)

ME SQ

BS low, free, WL shoes
bar
bar
135x5
225x2 eh
225x2 better
235x1
245x1 deeper, but L knee keeps diving
255x1 hard. stance somewhat wider. oliver keeps wanting to widen it.
265x1 oliver says I'm 1" high?
265x1f went WIDE. fucking with the stance screwed things up, balance went forward at bottom.
knees really want to dive. really hurried through this to finish before closing, didn't take enough warmups at all, never found groove.

no rest, running through this stuff

GHR
4
2f3 oww
2f3

Reverse hyper
deep
0x10
20x10
50x10
50x10


9/16/09

ME BENCH
middle fingers on rings
barx5
barx5
135x4
155x2 good
175x1
195x1 good stuff
205x1 p solid. elbows flaring.
215x1 LG. left side rose faster. a max. elbows flaring.
205x1 aight. elbows flaring.
205x1 aight. elbows flaring.

Pullups
wide, lats, pronated, DH, short rests
6
4
4
4
4
4

DB standing press
15xbunch
25x10
25x10
25x10
25x10 bringing it lower at bottom (forward some)
25x7

Tri cable pushdowns
30x10
40x10
40x10
40x10
40x6f7

Tire flips
350 for a few, then 450. learning technique from murph and steve. rubbed shoulders WAY raw (sleeveless shirt).


9/18/09

DE SQ
box, wide. 2 plates on small box.
bar
bar
bar
bar
95x2 good
95x2 good
155x1 good
(1 min rest btwn)
135x2 good
135x2 good
135x2 aight
135x2 aight
135x2 better
135x2 solid
135x2 good
135x2 aight
135x2 eh
135x2 good
shoulders sore, sweaty. kinda winding.

GHR
no shoes (vibrams), so moved pad to 2 holes
4 full range
4 horiz to horiz. much harder.
2f3 failed at top
2 gutted through second with big pike

Reverse hyper
0x10 feels good
20x10
50x10
50x10
50x10 that one got me

Murph and guys were playing with grippers; went over and had a try btwn sets. Closed #1 without too much trouble, #2 is about 1-2mm from closure on right hand, EXTREMELY frustrating. left hand significantly weaker, surprisingly. may be fair amount of technique to figure out. can see the appeal.

Dragon flags
on floor; didn't like it much that way
3
2 + 1 neg. back feels eh.
1 + 1 neg.


9/20/09

DE BENCH
middle on rings, pause at chest
barx3
barx3
65x3
95x3
115x1
(1 min rests)
115x3x10
3rd reps were always a bit slower

Pullups
wide, lats, pronated, DH
6
5
5
5 craning it up
4f5
4f5

DB standing press
15x10
30x10
30x7 failure is always at lockout (tris)
30x6
30x5
30x5
30x5

Tricep cable pushdowns
5-second eccentric
30x5
40x10
40x5
40x4f5

Prowler
7 trips, no weight, running out with low, walking back with high.


9/21/09

no good breakfast, just a couple apples

ME SQ

BS
low, free, WL shoes
bar
bar
135x4
155x3 good
175x2
195x1
215x1 getting good ham bounce; hope depth is okay
235x1
255x1 *oof*. LG bigtime. aneurysm status.
255x1 same. leaning left for sure. blood hot pain in brow.
255x1f just tooo much this time.

GHR
3 holes, horiz to horiz, 2nd notch from top
position feels weird, too far from feet
3f4
2 LG moved up to 2 holes, still feels like a bitch.
2f3 LG
1f2

Reverse hyper
0x10
20x10 slight control on eccentric
50x10 ditto
60x10
60x10
back felt tight after

Ab wheel
standing, eccentric only, SLOW, falling last bit
2 reps, abs bigtime sore already (probably from flags last time)


9/23/09

ME BENCH
middle fingers on rings
bar
95x3
135x3
155x1
185x1
205x1
205x1 flaring much
205x1 big flare
the question is: how much do I let my elbows flare and bar come backwards? big difference in the amnt of weight I can move depending if I allow this or try to stay tight and low. no real impingement trouble ever. wonder if this means my shoulders are stronger than chest? (probably true)

Blast-strap pushups
feet on box level
12?
10
9f10
4f5
3f4

Chest-supported 45-degree machine rows
hands pronated, fast up, slowish down
0x10
45x10
45x10 on last 2, shortened the top a bit
45x10 cheating some on last few
45x7
45x6f7


9/25/09

DE SQ

BS box, wide. small box + 2 plates.
air
bar
barx3
65x3
85x2 good!
115x2 good
135x1
135x2
135x2
135x2 good speed so far!
135x2 helps to descend a little faster
135x2
135x2 titch slower
135x2 little sloppier
135x2 better
135x2
135x2

GHD 2 holes, vibrams, horiz
3f4 slower negatives, hardish-soft fail
2f3 hard fail. ouch, mein calves.
1f2 same business
1 + 3 negs
1 + 2 negs

Prowler
had to do this before end as they don't like you doing it right at closing.
7 fast round-trips, no weight, no rest except btwn 2 and 3 due to passing car. then 3 roundtrips with reverse one-arm pull, walking.

Reverse hyper

0x10 feel the lumbar already
20x10 some eccentric control
60x10
60x10
60x10 winded
60x10 tough. back tight now.


9/27/09

DE BENCH
puked last night for no reason, but feels great now
bar
95x3
115x1
(1 min rest)
115x3x10
good stuff

Blast-strap pushups
feet on box, full ROM
10
10
4f5
4f5
4f5
3f4

Chest-supported 45-degree machine rows
pronated grip, fast up, slow down, dead stop
0x10
15x10
25x15 soft fail
25x12 soft fail. biceps are mostly what's getting me.
25x11 ditto
25x10 ditto


<was forced to miss monday due to late shift at work, then decided to kill wed. as well and make it a deload week, just do the DE days. ME was struggling anyway.>


10/2/09

went with oliver

finally have some protein again. also on Vit D. fresh out of fish oil though.

DE SQ

BS
low, free, WL shoes
bar
bar feels fine
95x2 good
135x1
(1 min rests)
135x2x10
p good, slowed a little towards end

GHR
did it oliver's way, with feet lower. significantly easier, no resistance at end of ROM.
4?
then 2 my way
1 super piked at 1 hole (very hard)
1 more oliver's way, clean

Reverse hyper
0x10
20x10
50x10
70x10 not much eccentric, but feeling it!
70x10 think it's that stretch at the end of ROM at the bottom that does it...
70x10 really winding too, mb cause chest is compressed
70x10

Ab wheel
5 eccentrics, standing, falling last bit, sloww. greatly improved, control much lower.


10/4/09

DE BENCH
middle finger on rings
barx5
barx3
95x3
135x oops, wrong weight
115x1
(1 min rests)
115x3x10
wobbly on first couple. much head pressure. Q: how to keep arch and retracted scapula btwn reps? no problem setting it up for first, but after the first time I blast it up, my shoulders come forward and then what?

Blast-strap pushups
feet on box, pause at bottom on most reps, elbows tucked
13
10
5
5
4f5

Chest-supported 45-degree machine rows
pronated grip, fast up, very slow down, dead stop
0x10
30x10
30x10
30x10
30x10
30x10
30x10 shortening ROM just a titch at top
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 11-21-2009, 05:48 PM   #52
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

The latest. For tl;dr crowd: sorted out form on bench and press, so banged out a 230 close-grip bench and 150 press, both PRs. Work and life in general makes things tough, but I really like bands and some of the other stuff we've been playing with.



10/5/09

ME DL
after work

DL
95
185x4
275x1
325x1
345x1
365x1 mixed grip. felt lopsided.
375x1 much rounding
381x1f big round... maybe (probably?) could've fought it out, but would've paid
365x1 muuuch rounding. ah well. mixed grip. back just a titch tight.
so: a little less than 20lb off old PR, and back definitely the weak spot. not too bad.

GHR
wearing boots. had to use other machine. 1 hole, think it was too close though.
3?
1f2+2 negs
1f+2 negs

Reverse hyper
10x10
20x10
90x10 big swings; top rom a bit abbreviated cause of boots
90x10
90x10

Ab wheel
5 standing negatives. not as good as last time; noticing the sore by 2nd rep. head tight...


10/8/09

ME BENCH

Close-grip bench
middle fingers on inner edge of knurl

bar
bar
95x5 feels very good actually, though you gotta keep lateral bar stability
135x3
155x2
175x1 getting a tri pump
185x1 wobbly
195x1 think elbows are flaring some, relatively speaking
205x1f felt aight and just didn't go at about halfway up. maybe could've ground it out with worse form, but why. a good fail.
200x1 good. got more bounce, that helped.
200x1 hmm. took some weird flaring, felt it sort of in anterior delts.

JM press
with safety bar
bunch of experimental reps. guy told me bars point toward feet, which helped. kind of getting it but weird.
95x6 tough
95x6
95x7
95x7
95x5 tough
R side lags

Lateral DB raise, straight arms
10x10 to a Y
20X4 to horiz, cheating
15x10, 6 to Y and 4 to horiz
15x9f10 to horiz

Kroc rows
25x10
35x10
45x10
45x10
really taxing... prolly bc you gotta do both sides, so 2x the work, esp on lower back
45x10 cheating last few


10/10/09

Extra day -- conditioning
shifting schedule over a day due to work. would be either DE bench or DE squat but decided to just make it conditioning.

stretched briefly. feel okay. joints good. pushed prowler, unweighted, high bars, for ~5 mins in figure 8 (continuous)
then 225x5 slow, plodding trips, walking and dragging from shoulder yoke, stumbling around, lower back and arches feeling it.
then 3 walks pulling it backwards, 2 of them with straps in hands... maybe 4 total


10/11/09

ME DL

DL
badly hungover. also a little sore from yesterday.
bar
135x5 lumbar saying "hmm"
185x3
225x2
275x1 really feeling crummy
315x1
335x1 mixed grip. heavy. seemed to turn in direction of pronated hand.
360x1 lower back is the definite weakness. sig rounding.
370x1f mixed. no juice. gave it up barely off the ground.
360x1 mixed. quite a bit of rounding. no pain.
sometimes you get the bear. sometimes the bear gets you.

45-degree back extension
pad at lowest setting, full ROM at bottom
0x20
0x17
0x18
longer rest here while chatting with matt rhodes
0x21

boogied out


10/13/09

ME BENCH

Close-grip bench
bar
bar
95x4
135x2
155x1
185x1 flaring a bit
205x1f lost it might have just floated off balance, not sure.
195x1 good. good bar path, smooth, didn't deviate up or down
195x1 hmm, bounced a little more, and one side slid a titch with the legs. hands a thumb wider by matt's recommendation

DB bench
20x10
30x10
40x10
tucking, slow down, pause on some, bottom to bottom
40x10
40x10
40x10
40x10

Kroc rows
20x10
40x10
50x10 shorting a bit at the top
50x10
50x10
elbow right at side. winding. left hander. some very reasonable torso sway.


10/17/09

DE bench

Close-grip bench, with bands
bar
bar
bar + purple minis, 3 holes btwn them, regular doubled with adjacent pegs
95x4
105x1
105x3x10 1 min rests. last three were fairly tough with 3rd much slower.

DB bench
usual business
25x10 ha ha, tons of power due to the DE
50x10 came down sloppy, sharp twang in R lat
Kroc 50x10LR, full hang and squeeze
DB bench 50x10 tough. grip starting to feel it.
Kroc 60x10LR harder on R. really winding.
DB bench 50x10 really gnarly. chest, grip, wind.
Kroc 60x10LR ugh. metconny. low back.
DB bench 50x10 ugh.

supersetted these to save time. I like it.


10/18/09

ME DL

legs unusually sore from doing a bit of foam rolling last night

DL
wearing vibrams. loosened up, fast treadmill walk a few mins
95x10 or so, various grips
185x3 good
235x2 good
275x1
325x1
245x1 fine. but it's noticeably the lower back.
365x1 not too bad! hook only. thumbs hurt.
381x1 good! hook only! allowed myself some nerve. a heavy weight, but doable. big head rush (noise occlusion) afterwards, and back of neck a bit tight. thumbs not bad. don't think I hooked this heavy without mix even back in the day.
365x1 fair amount of rounding, neck again, thumbs, no nerve.

GHR
2 holes, top position
3, bottom to bottom, slooooow eccentric. knees clicking and quads sore.

Ab wheel
3 negatives, standing. FULL control on first rep, all the way to floor. definite improvement.
GHR 2+1 neg. sloooow.
Ab wheel 3 negs. 1st was 95% control, others less.
GHR 1f2+1.
Ab wheel 3 negs, lotsa falling.

supersetted.

45-degree back extension
2 holes, near bottom
0x10
10x11 weight at chest
20x11
35x11 35lb plate, so lower center of mass
35x11 back tight. feeling those glutes flex.
35x11 real tight

foam rolling some, and basic stretches. quads sore! also met steve cotter...


10/20/09

ME BENCH
rushed for time

Close-grip bench
bar
95x7? feels good, solid, explosive
135x2
155x1 all explosive so far.
185x1
205x1 good! brought superior just a hair mb -- mb just in spirit -- but basically solid. huge chest.
205x1 same business, even more solid mb (no upward slide). good one. butt kissing the bench on and off, weight really on feet.
205x1 same business

DB bench and Kroc rows
Bench 25x10
Kroc 25x10LR
Bench 55x10
Kroc 65x10LR
Bench 55x10
Kroc 65x10LR really fell apart by R
Bench 55x10 jesus, near fail
Kroc 5x10LR fuuuck. grip, wind, lower back.
Bench 55x8 had to stop for safety. also grip.


10/22/09

DE DL

in vibrams for full workout

DL, dynamic
with oliver. red minis quadded with pegs farthest apart.
bar
135x3
185x2
205x1 ok
205x2x17 basically 30 second rests (little bit more), just trading off. felt not very heavy at top. did more sets than normal cause felt fine.

GHR and Ab wheel
wonderfully slow negatives
GHR 3f4+1. could've made it on 4 but quite close and oliver interrupted me.
Ab wheel 3 regs. outstanding control al the way down on 1st, then linear, steady worsening
GHR 2f3+1
Ab wheel 3
GHR 2+2
Ab wheel 3
bigtime head pressure today

45-degree back extension
2 holes, 2nd position from bottom. up through full arched hyperextension at top.
0xwhatever
10x11 weight on chest
45x11
45x11
45x11 there's that lumbar tightness
45x11 oof
45x11


10/24/09

DE BENCH

Close-grip bench
touching to top of abs by matt's recommendation
bar
purple minis are broken used red minis, pegs farthest apart, looped 3 times then with one of the loops around bar
bar
65x5ish
95x4 hmm. hefty.
105x1 I can deal
105x3x10 slowed a little in later sets
smooth and consistent, definitely slower than previous band sets
took bands off and worked up to max single
155x1
185x1
211x1 flared up some, but solid. a TAD tachy afterward, so some nerve must have snuck in.

DB bench and Kroc
really didn't want to do these... made it quick
Bench 30x10
Kroc 30x10 don't feel very strong
Bench 60x10 very heavy
Kroc 70x10LR
Bench 60x8 stopped for safety. LG.
Kroc 70x10LR biceps giving out on L
Bench 60x6?f at 6 or 7. dumped it.
Kroc 70x10LR really fell apart on L


10/25/09

ME SQ
upper body still sore, hams some. ate nothing today but 1 apple, eggs and coffee. wearing WL shoes full workout.

BS highbar, free, pretty narrow with knees flared. actually really really narrow, seemed like the only way to really ensure knees stayed out vis a vis flexibility. FULL depth, hams touching calves.
bar
135x5 felt fine on knees, but actually really pretty heavy
155x3 kind of some odd medial R pain, around where that bruise was, inferior to tuberosity.
185x2 umm. kinda had to grind those out. wow.
205x1 heavy. doable I guess. R adductor said hmm. knees fine.
225x1f wtf. for what it's worth, not really shooting hips at all, staying upright and quaddy. but wow, that's sad.
205x1 p heavy. sigh. feeling hip flexors some. probably could've done 215 for one.
205x1 hips came up a little in the controlled way I'm doing nowadays. man my feet are close.
205x1 glutes for sure are getting this action

GHR and Ab wheel
really slow negs
GHR 3. shoes seem to help with ham contraction.
Ab wheel 3. nothing too special; kinda tuckered out.
GHR 2f3+1
Ab wheel 3 meh
GHR 1f2+2 kinda felt off on 2
Ab wheel 3 feh.

45-degree back extension
2 holes, 1st from bottom
0x11 feel hams and glutes
20x11
50x11 2 25's on chest
50x11 oof back. that squeeze at the top really does the erectors.
50x11 lumbar and glutes.
50x11 way tight
50x11 those old angry erectors...


10/27/09

ME BENCH
wearing boots whole workout. came from work.

Close-grip bench
hands one space from knurling. legs still sore from last time. decided to push close-grip this extra day cause felt good.
pushups, stretched, barx16
feel the chest a bit... a little tight
bar
95x3
135x2
155x1 shit, feels a little heavy
185x1
215x1 good!
220x1 flaring up some, but not the extreme shit I had in wide grip. butt staying down.
225x1 some flare. but beat old wide grip PR!
230x1 quite a bit of flare, felt pain/strain in front of delts, but there it goes! all-time bench PR..... and in close grip. redded out, a true max.

Dips
wider than I'm used to; not a great rack. hands canted in a little. oh well. FULL depth, upright.
a few to warm up. hmm, feels gnarly. bench took it out of me.
0x9 feeling em in odd places
0x7.5 soft fail
pretty short rests
0x6.75 ditto
0x6.5
0x5.5

Seated cable row
full rom, close parallel grip, back about vertical and motionless
30x11
50x11
70x11
90x11
110x11 shorting rom a bit
100x11 ditto
100x11 ditto. oof biceps.


10/31/09

DE SQ
missed a day, so rearranged

walked 40 mins on treadmill, vibrams, some incline, fairly mellow. felt nice.
stretched well

BS, highbar, close, deep. green bands with normal loop-through. one of em is definitely older and weaker, took some fiddling to balance em, and both slacked at very bottom.
95x2 feels heavy. hard to finish. fine though... feels odd but I'll use it
1 min rest btwn...
95x2
95x2 hip flexors already apparent
95x2 power decent
95x2
95x2
95x2
95x2 chafing upper back. most power is at very top...
95x2 flexors! oof.
95x2 starting to grind
95x2 lower back feeling it; bands wanna pull me over
stretched hip flexors (oww) and adductors. sweaty! that's it for me.

11/03/09

ME press
got off work, stretched p good... haven't eaten a speck since breakfast. no get-up-and-go today.

OHP
barx8ish. feels eh.
barx5 fast. feels better.
55x3
65x1
75x1
85x1
95x1
105x1 R wrist bugging me
125x1 awfully heavy. sigh.
135x1 a little more solid, but heavy.
140x1f buhh. tried to use bigger back. felt like a brick.
135x1f lame. L side rising faster quite early.
115x3 out of annoyance. p smooth but yeah, heavy. might have failed on next, or grinder at least.

Dips
wideish, p upright, pause at bottom
0x7 feels better than last time but bottom position still gnarly. short rests. REALLY want to rise unevenly.
0x7
0x7
0x5.5
0x4.5 feel chest at bottom. leaning forward a bit in hole.
0x4.5
0x3.5
0x3.75
should stretch chest more. kinda feeling upper back. the wider grip with these seems to really hit my chest at paused bottom.

Seated cable rows
fat handles, cause that's what was attached. bit less ROM due to that I think, handles get in the way.
50x11
80x11
110x11
110x11
110x11
110x11 just starting to short the ROM by last few
110x11 shorting last few. biceps are lit up.


11/05/09

DE SQ

walked 40 mins on treadmill, vibrams, elevation 3.5, speed 4.8, distance 2.48, with good posture whole time. took some worke. stretched a bit after.

DE BS high, free, red minis quadded, adjacent pegs, close feet, flared toes, WL shoes, full rom.
bar
55x4
65x3 man, flexors really feeling beat up. good otherwise.
95x2 it'll do. second felt aight in a somewhat wider stance, may try that out.
95x2x10 1 min rests. wider stance seems fine.
oof flexors. zero knee pain, though I think there was a touch of wobble coming out of the hole, especially L knee.

GHR and Ab wheel, Wl shoes, nice fully controlled negs
GHR 4 real solid, but where did this soreness in my ham bellies come from?
Ab wheel 3 negs, 1st pretty good
GHR 2
Ab wheel 3 meh
Cutting this short before I beat myself up too much

45-degree back extension
2 holes, 1 from bottom, squeeze at top
0x11
20x11
60x11 DB at neck. hard! squeeze tough to do.
60x11 oof.
60x11 ah jeez. glutes and even hams tiring out.
60x11 erectors unnnh.
I'd better stop.


11/07/09

DE press
feel a touch nauseous... just ate a bunch before

DE OHP
red minis, regular looped around rails in hole 2 of leftmost rack.
bar
bar
bar
55x3
65x3x10 on the minute
took off bands and worked up to a single
85x1 flew up
105x1
125x1
140x1f didn't get too far with that
felt lumbar some during the DE...

Dips
0x5
25x6
25x4
25x5.5
25x4.5
25x3.5

Seated cable rows (fat handles)
60x11
120x11
120x11
120x11
120x11
120x11

not exactly the hardest I've gone on assistance.


11/08/09

ME SQ

BS highbar, reasonable width and toe, WL shoes
bar
bar feeling decent. adductors and flexors sore, but knees fine.
bar
95x4 good, smooth
135x4 ah yes, there goes the knees trying to move and the hips jumping in both ways
155x2 oof flexors
185x1 not sure about knees on that one; may have had L dip
205x1 L dip. flexxxxxxors.
215x1 groooouuund through sticking point.
215x1 grind. vid.
215x1 true max. world fuzzed out. low back felt that one.

RDLs
wore vibrams. went to a bit past top of knees.
barx11
95x11
135x11 p easy
185x11 grip and lats
185x11 used straps for first time. getting some more ham into it by pushing hips back more; easy to get "lazy" and kinda squat down instead
205x11 lumbar complaining a little. stability generaly degrading. weight still not really all thatm uch though.
205x11 bit more solid. upper back is talking. k, we're done here.

couple extra slow ab wheel negs.

stretched flexors and shoulders a bit


11/10/09

ME press
off work, tuckered out, work clothes, not much time.
bar
bar
65x5
75x3
85x3
95x3
105x2
115x2
125x2 slowed
135x1 not bad at all
140x1 got it! slowed a bit and wanted to go lopsided at top of head, but no problem.
145x1 got it! had to work, but got it past the head, got through and ground out. tough but not madness. doubt could do more though.
150x1f some nerve. damn close. pretty much got past the head but couldn't quite finish it. 1 or 2 lb less would be np.

12.5 wide, paused dips. almost no rest and then
3.5. bit of rest and then
4.5.
26 super-wide sky pulls
16 sky pulls
8 sky pulls. grip.


11/12/09

DE SQ

treadmill walk, vibrams, incline 3, 2.5 miles, speed ~4, 40 mins.

DE BS, highbar, moderate width, toed way out, WL shoes, quadded red minis on adjacent pegs
bar
bar+bands
65x4
95x2
95x2 knees seem to have some movement, mainly L
95x2x10 1 min rests. flexors bugging as usual. L knee woke up a bit and twinged. moved feet in with a bit more flare.
knees feel fine. very sweaty and kinda beat.

RDLs
vibrams. took it from low rack, so really +1 more rep each set.
barx11 feels pretty good
135x11 squeeing glutes really makes it pop
185x11 R scapula, medial, about level to bottom of armput, tweaky.
205x11 pretty good but that spot is rebound tweaky.
215x11 solid. spot swhining but no worse, grip challenged.
215x11 grip is tough, low back getting its licks in. just banged it out.

<basically missed a week here, 14-19, due to some stuff involving a girl. who lives in maryland. god damn it fuck shit.>

11/19/09

DE DL

DE trapbar DL
135xa bunch. trying it out.
185x3 trying belt for first time. did in rack, bar barely fit. red minis looped regularly, 2 holes between pegs. standing on 5 mats for deficit. vibrams.
185x2 guessed at weight cause haven't done a max.
185x2x12 on the minute. not really that difficult, not too winded or hurting, but felt VERY powerful and athletic, a real natural movement with a ton of pop at the top. knees 100%. try in oly shoes next time? more knee gamble but would be more quad. requires some thought to make sure you sit down into it rather than leaning over if you want the quad action. possible could've used more weight, no real challenge getting it up, but the speed felt nice.

GHR
vibrams, 2 holes, top position
4 really good reps, LG
3 LG
11 GHD situps to stretched horizontal position, just because
GHR 1f2+1 then 11 back raises
11 GHR situps, 11 back raises, with 3 one-legged back raises on each side.
just messing around.


11/22/09

DE press

DE OHP
played with the measurements. red minis, regular looped, around one of the power pegs. one band is coming apart so L side had a little less resistance.
barx3
barx3
65x3
75x1
75x3x10 wobbling a bit through sticking point. this was probably touch heavy and by the end was rising a little unevenly (favoring left) and was fatigued. wrists felt it a little.
took bands off and worked up
95x1 almost threw it
115x1 surplus power at the top
135x1 not bad
150x1 ground pretty good through sticking point, but not apocalyptic. yeah! all-time PR by a couple pounds.

BB rows
from floor. fiddling with form, haven't done in forever and never wth correct technique (tucked elbows)
135x11
135x11 with chest up more. seemed to put especial pressure on feet/knees and seemed to tweak left knee
135 kept feeling knee when tried to set up, pretty sharp, pulled-ish pain in medial L knee, distal to joint. okay, stopping.

1-DB standing press
35x10RL
45x6RL
45x6RL with pretty big lean
45x6Rf5L5.
45x6Rf5L5.
45x6Rf4L4.
I like em. fiddling with different positions and angles. feel the obliuques some. trying these on recommendation from power and bulk.
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 11-28-2009, 04:30 PM   #53
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

After trying to press 155 last week and experiencing the most heartbreaking failure of all time, I went after it again today following my dynamic presses and ground it out. Glee!

http://degreesofclarity.com/fitness/...5_11-28-09.mov

Okay, the lockout is ridiculous. But hey. There ya go. Improved form, DE with bands, and one-arm DB presses seem to do good things for me.

edit: full logs at some later date, transcribing these things is way boring
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 11-28-2009, 08:33 PM   #54
John Filippini
Member
 
Join Date: Sep 2008
Posts: 166
Default

Beast press. I especially like the use of what sounds like inspiring 80s music in the background.
John Filippini is offline   Reply With Quote
Old 11-28-2009, 09:45 PM   #55
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

This gym does not fuck around.
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 12-16-2009, 08:06 PM   #56
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

Benched 235 without too much trouble.

Yeah yeah, logs will come in a batch as usual.
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 01-19-2010, 06:45 PM   #57
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

Close-grip benched 260.

Hmmm. Pause benches (last cycle) really did good things for me.
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 01-31-2010, 04:50 PM   #58
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

Pulled 405. I'll get those logs up one of these days.
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 02-13-2010, 01:11 PM   #59
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

Pressed 165. Grins. Sticking-point isometrics for the win.

edit: http://degreesofclarity.com/fitness/...65_2-13-10.mov
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 06-06-2010, 09:28 PM   #60
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

Finally transcribing last few months. More to come.

11/24/09 ME PRESS

will be missing training on thanksgiving due to work...

came in after work

OHP
bar a bunch
bar a bunch
65x5
65x5 belt on
75x3
85x3
95x3
115x3
125x2 2nd slowed a bunch
135x1 ground a tad
140x1 fucked with all the plates out of superstition. felt aight.
155x1f aaaaaaaaaaaaaaaaaaaahhhhhhhhhhhh so goddamned close. on nerve. got to top of head and it turned into a war. grunting, moving, stayed many seconds motionless with a real but fleeting chance, finally gave it up and swore extremely loudly. closest I've ever been to a PR without getting it. mid-back (erectors) feel kinda strained after.

GHR 2 holes, top, wearing boots
4 LG
1-DB press
25x6 RL chest cocked back a bit, like a KB rack
35x5 RL
GHR 2f3+1 slow
1-DB press 45x5RL 50x5RL L is harder
GHR 1f2+1
1-DB press 50x5RL 50x5RL

Hanging leg raises and doodling, with straps, and boots. 1 set.

tired, bleh.



11/28/09 DE PRESS

missed a day due to thanksgiving. also... running out of food.

treadmill walk, 40 mins, 4.5 incline, pace 4.0, distance 2.62. vibrams. heels kinda worn.

DE PRESS thin bar
bar
bar+ red minis, circled around peg in power rack
bar
55x4
65x3
on the minute:
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
pretty good
bands off:
85x3
105x2 yeah, these are flying around, but they do have some weight
115x1
125x1 good, smooth reps
135x1 slower, a bit uneven
155x1 YEAH FUCK YOU ALL. utterly uneven lockout. on nerve. vid. felt it a little in the abs/back after.

BB rows, from hang
95x3
115x11
145x11 bueno
145x11 getting tough
145x11 cheating it some
145x11 tough. good shit.
feeling mightily strong and snappy afterwards

1DB press, deadstop
20x11RL
55x5RL bit easier and can start it deeper if rotate parallel in start position, then turn out on way up
55x5RL
55x5RL
55x5RLf5 really feels like the motion starts not with the triceps at all but something else (shoulders?)



11/29/09 ME SQUAT

Trapbar DL, WL shoes, no deficit
warmup. feel good.
bar feel quite solid
135x5 feeling lumbar turn on a bit
185x4 hmm. lumbar.
205x2 make sure you don't jerk it...
225x1
275x1
295x1
315x1 hmm. really heavy. didn't move at first. no back exacerbation.
325x1 certainly becoming somewhat mere posterior. hmm. back did a bit of a throbbing thing after.
back really si complaining now. debated continuing but better not. legs do like these though.

Ab pulldowns, legs against support, big belly
25x9
45x8
65x10
85x7 barely doable
70x10 there ya go. really toug, inner abs really lit up bigtime.
70x9 really tough
70x9 gnarly. good stuff though.
70x7



12/1/09 ME BENCH
after work. head hurts. a mess. less than 45 minutes to train.

Bench, little fingers on rings
bar
bar
feel like baked ass. no lunch. lumbar injured. chest still sore.
95x5
135x5 feels heavy, but feeling more solid
155x3
185x3 quite heavy. elbows not flaring per se, but bar traveling in a diagonal line backwards from hole.
195x1 better
205x1 okay
215x1 some slide/flare
220x1 a hint of flare but kept it "down"; felt a kiss of that good groove
225x1 big slide, classic stuff.
fuck it, less than 5 minutes left.

1DB press
25x10RL
60x3RL
60x3RL heavy stuff

okay, gotta go.



12/8/09 DE BENCH
skipped a day due to back injury

DE BENCH, pinkies on rings, 2 9/10 holes visible above rack
bar
bar
reverse hyper a bit for back. ow.
bar + red minis. pegs farthest apart, circled 2.5 times and coming off backside of rear peg. feels aight. back hurts.
95x4 feels good but L seems heavier?
115x3 feels excellent
on the minute:
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
felt great. perfect resistance. found groove again.
bands off:
155x3
185x1
205x1 p heavy
215x1
230x1 whoop, slid back. call it quits.

45-degree chest-supported rows
0x11
20x11
35x11 feels good
45x11 actually back feels great now. these really seem to help.
45x11
45x11 really bit into the biceps
45x7 called it quits

1-arm DB press
20x11RL tight
60x3RL
60x3R2f3L

stretched some


12/8/09 ME BENCH
skipped some days for back injury
came after work, STARVING, just some fruit/nuts for lunch

BENCH
bar
bar back feels fine
95x5 feel strong actually, but feels like I'm CONSTANTLY lowering unevenly, with L lower
115x5
135x5 feels real good, but bar path wobbly.
155x4
185x2
205x1
215x1 no bigtime slide but some upward influence
225x1 thought I'd failed; super good rep, bar moved a bunch and I managed to lock it out unevenly
215x1 okay. actually stopped moving at one pont on concentric, then... just resumed. basically solid rep.

1-DB press
25x10RL huh, feels tiring
60x3RL tough
60x3RL
60x3Rf3L (total failure) was walking around on 2



12/13/09 ME SQUAT
missed days for back injury. first attempt at lower body since.

SSB SQUAT wl shoes, FS sort of stance, not quite ATG but deep.
65?? assume bar is 65
65
115x5 peculiarly difficult
155x4
175x2
195x1 back feels... active. but no pain.
225x1 shit be crazy. tough in a crazy way. seems "unstable"; knees seem to wobble all oven (no caving though).
235x1 fuzzed out, and weight shifted. but good.
225x1 came onto toes a bit.
flexors NOT ridiculously engaged, but quads quite happy. lower back woke up juuust a little.

30 sledge slams, alternating in 10s
then 30 with heavier hammer
15 walking lunges, 45lb sandbig on R shoulder
15 on left
good stuff.



12/17/09 DE SQUAT

murph sez: "all bars weigh 45." thanks buddy. also says the long ones weigh the same and so do the short.

SSB (black, long)
L lumbar tweaked a bit when sitting around earlier, feel it now. cold as shit outside. knees fine.
bar. L flexor complaining.
bar. much better. R groin woke up?
bar + red minis, pegs farthest, circled twice with one loop around bar.
85x4
115x4 (aka 25s on the bar)
on the minute:
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
again, really not too stable, but mb that's the point. serious warm fuzzy weakness in legs. p nice.

DB complex with 25lbs
5 squats, 5 DL, 5 PC, 5 PP. easy as balls.

45lb sandbag, 30 alt shoulders, no dropping.
20 more shoulders
biceps and shoulders kinda worn out.



12/19/09 DE BENCH

DE BENCH
bar
bar
bar + bands, red minis, pegs farthest, looped 2.5 times
bar + bands
65x2
95x5 gud.
115x3 almost seems a bit heavy, but good
on the minute:
115x3 chalked back, helps much
115x3
115x3 does seem a touch heavy, in a good way
115x3
115x3
115x3
115x3
115x3
115x3
115x3
tres bien! lumbar twinging just a bit.
bands off
135x2 solid
155x2
185x2 hmm, that escalated quickly
205x1 rechalked. real good rep.
225x1 slid on me some, but not too bad for all that
240x1 think I might call that good. slid back, got loose, and banged into hooks; spotter touched the bar to stabilize but not really lifting. eyes were closed as usual which probably didn't help. debateable PR.

DB bench, tucked, no arch, 3 second pause
25x11
50x10
50x10
50x7

BB rows, from the hang
barx20
135x11
155x10
185x5
185x5
185x8

Ab pulldowns, legs braced
20x11
50x11
70x11
80x7 shorting bottom ROM
70x11 hurtin'
70x11 real tough



12/29/09 ME BENCH
after work, but with a decent amount of time. no lunch though.

Pause bench
pinkies on rings, bench form, 3 second pause
bar
bar
95x5
135x3 took workn
155x3 tough. little strain in L arm/chest
175x2 tough
185x1
195x1
205x1 funkeh! left side lagged
205x1 better; still a little bleh
205x1 real tough; grinder

Lat pullups
wide, overhand, angled grip, strict, elbows back
6
5
4
5 w/straps

DB bench, 3 second pause, no arch, tucked
20x10
50x10
50x10
50x6

zero back pain today!



12/31/09 DE SQUAT
got fired yesterday! awesome.

DE SSB SQUAT
wl shoes
bar
bar
bar + red minis, pegs farthest, circled twice with one circle on bar
85
105x2 okay
on the minute:
105x2 good
105x2
105x2
105x2 better without TOO much bounce at bottom
105x2 knees are certainly wobbling some
105x2
105x2
105x2
105x2
105x2
legs are le tired. so am I, frankly.

GHR 4
GHD back extension 10
Ab pulldown 70x10
GHR 3 piked last
GHD back extension 11
Ab pulldown 70x10
GHR 1f2
GHD back extension 11 with pause+squeeze at top
Ab pulldown 70x10



1/2/10 DE BENCH

DE pause bench, 3 second pause
bar
bar + red minis, 2.5 looped, pegs farthest
65x4
95x4
105x2 that'll d
on the minute:
105x3
105x3 good speed
105x3 neck tweaked a bit (posterior)
105x3
105x3 feeling it
105x3
105x3 R elbow a titch
105x3
105x3 "bending" bar a little less to ease pain in elbow
105x3
slowing and less lat action by the later sets. a few tweaky pains.

Lat pullups
6
5
5
5

DB bench, 3 second pauses (more like 5 really)
50x10 trying with no rotation at bottom (barbell position)
50x10
50x10 LG

p. good rests on RE today. plenty of time.




1/3/10 ME SQUAT

SSB squat
big red one, WL shoes
bar
bar
115x3 good power
125x3 feeling it. L flexor.
155x2 good... holding yoke
175x2 good
195x1 okay. came forward. vid.
215x1 hips really jumped in there.
225x1 toughie. maybe a bit of knee cave (L). hps shot a little.
240x1 doable, but definitely rolled the hips up (odd little feeling) to get hams in. oh well, we'll do 'em meaty today.
245x1 meh, ugly. caved, shot a bunch.
230x1 cheated

45-degree back extension
BWx10

Ab pulldown
40x10

45-degree back extension
10x10 (behind head)

Ab pulldown
70x10

45-degree back extension
25x10

Ab pulldown
80x10 quads...

45-degree back extension
35x10 got pretty tough

Ab pulldown
80x10 OUCH

45-degree back extension
35x12 sucks. ROM shortened on last few.

stretched a bit, foam rolled a little



1/5/10 ME BENCH

Pause bench
3 second pause
bar
bar R elbow still a little ehh
95x5
135x4
155x3
175x2 feeling good
185x1
205x1 bar floated back... just due to carelessness I think, no big strain
210x1 good! still felt a little of L shoulder. posterior neck too. dead straight bar path.
215x1 really ground it, but good. minimal pains, noticed shoulder a titch. controlled slide, held it in place.

DB pause bench 20x10 (aaaand then someone stole my DBs)
Lat pullups BWx7 feel strong
Lat pullups BWx6
Lat pullups BWx5
Lat pullups BWx5
DB pause bench 55x10 (barbell position) yoinks, real hard. loooong pauses.
55x7 oif.
55x6 oof. feeling forearms.

10 walking lunges
20 35lb D-ball slams
really gassy. rest a bit.
10 more slams



1/7/10 DE SQUAT

SSB squat
trying "small" bar, let's call it 45? wl shoes.
bar. seems more stable and lighter than big bar. L knee REALLY wants to cave. otherwise good.
bar. much better. stance a little wider. legs lighting up.
bar + red minis, pegs farthest, circled twice, 1 circle on bar. this IS be more tension than last time because bar has shorter camber. feels fine.
65x5 good stuff
85x3 pad kinda presses into R clavicle...
120x2 yeaaah, that feels heavier than a 45 bar... whatever.
on the minute:
115x2 kinda tough outta the hole. mb think lighter in the future.
115x2 there's those flexors...
115x2 yeah, kinda challenging
115x2
115x2 pushing up on handles helps some
115x2 yeah, with that trick it's... okay
115x2 wider stance with feet more forward is a little easier, especially on the knees
115x2
115x2 legs really weakened
115x2

20kg KB, 25lb sandbag
KB power swings, sandbag pushpress (most of them airborne), alternating Tabata.
rest, then:
1 arm DL with KB, 5 each side, alternating. numerous sets.
rest, then:
more 1 arm DLs. abs feel it even.



1/09/10 DE BENCH

Pause bench
3s pause
bar
bar + red minis, 2.5 loopd, pegs farthest
95x4
105x4 vid
on the minute:
105x3 good
105x3 great!
105x3
105x3
105x3
105x3
105x3
105x3
105x3
105x3

Lat pullups
8
7
5 oops, wrong number
5 shorted last a bit

Pause DB bench, barbell position
25x10
60x7
60x7
60x5

Sledgehammer slams (yellow handle)
20R, 20L
rest
20R, 20L
real good and powerful swings. toasted.



1/10/10 ME SQUAT

SSB squat.
first ME using the smaller bar. it's the crepinsek safety power squat bar. try and look up the weight. still calling it 45 today.
bar. quite reasonably wide stance, fair flare.
bar. hams and glutes still sore from KB DLs...
95x4 really feeling good and solid. quads wakey-wakey.
135x3 ah, there's the weight. flexors too.
155x3 some tightening up with the ham shoot.
175x1 good
195x1 okay. some shooting and pushing handles up.
215x1 wow that was REALLY HEAVY. clean form though.
226x1 really funky, ground it out through the toes and hams.
232x1f damn it.
185x3 more pressure on L foot for sure. must be leaning.
not much BOUNCE; descending pretty slow and almost pausing on these. probably because having trouble stabilizing knees, and probably contributes to lower weights.

Ab wheel negs
4. not great.

KB swings, 24kg
Tabata, 4 or 5 rounds. traps giving way first, then lumbar. not TOO winding, but nice.
rest, then
2.5 more rounds. tapped out.

KB DL, 1 arm, 1 leg
alternating sets of 5R, 5L, in blocks of 20. 3 or 4 total rounds, rest in between. not really holding bell "back," just letting it hang. glutes, hams, and lumbar lit up; really toasted.



1/14/10 DE SQUAT
skipped a day due to Hell Night nausea, and for a break.
felt pretty good once I warmed up.

DE SSB squat
small bar. let's call it 65 today. wl shoes. really shooting for lighter and faster today.
air
65x10 good
65x4 good, good
played with band configurations... settled on 2 purple minis, looped on pegs with 1 hole between. more tension, I like it.
85x3 good
115x2 eh.
105x1 hm. R knee popped.
105x2 trying out fast descent
105x2 knees not that stable
105x2 L flexor
105x2 good, smooth speed. bit more stable.
105x2 pretty good all around
105x2 kind "feeling" both knees a tad.
105x2
105x2
105x2
105x2
glad that's over. knees definitely awake. quads really quite fatigued.

1-2 rounds of 20kg KB swings
4 rds swings, then 1 ab wheel neg (so-so quality). swings easier, with less shoulder stress if I bend over more.
2x5RL 1-leg 2-arm KB DLs, with 2 20s
5RL
5RL

stretched a titch. need to do flexors more.



1/16/10 DE BENCH
wore boots

Pause bench
bar
bar
bar + red minis, pegs farthest, circled 3 times with 1 on bar
65x5 good stuff
95x3 pretty solid, mb not a bad weight
95x3
95x3 going a little nuts here
95x3 R elbow a titch
95x3
95x3 lumbar tweaked a titch when I sat up
95x3
95x3 starting to slow a little
95x3 better
95x3
95x3
really went after it; fast and powerful. squeezed hard. good.

Lat pullups
8 bit tough
7 same
6 last couple not quite to chest
6 same
really feeling these in the lats!

DB pause bench, barbell position, no arch, etc
20x7 definitely fatigued
65x5 heavy!
65x5
65x3f4

Sledgehammer swings
10RL
10RL
5RL
5RL



1/17/10 ME DL

DL
long socks, barefoot
warmup
bar
135x5 back a little uhhhh. L knee too.
185x4
225x3 feeling solid. can tell back will be the weakpoint, though.
275x2
315x1 R rhomboid sharp pain
335x1 rhomboid again, less bad. hook grip. chalk. very wobbly, rolly, bent bar...
355x1 rounded some. hook grip (really hurt). chalk.
365x1 some rounding (no pain). mixed grip, R over. not bad lift actually.
375x1 mixed, R over. felt strong! but definitely rounded a bunch. still no pain however.
385x1 very ugly! maximal rounding. mixed, R over. still no real pain. a heavy lift.
rounding significantly on last 3-4, but really no pain, didn't even feel the back, so marched on. no grip problems with mixed grip too. really feeling pretty good. can't remember last time I pulled.

1DB DL (same side arm/leg seems to work better)
60x5RL
60x5RL
60x5RL
60x5RL
60x5RL
60x5RL
back feeling it by the end. L inner thigh too?

Ab wheel negs, 1 (good! all the way to floor)
45-degree back extension, BWx7
Ab wheel negs, 1 (pretty good)
45-degree back extension, BWx11
Ab wheel negs, 1 (good)
45-degree back extension, BWx14
Ab wheel negs, 1 (good)
45-degree back extension, BWx10



1/19/10 ME BENCH
still sore... mainly entire back, including lats

Close-grip bench
bar
bar
95x5 not feeling super strong
135x4 yeah, pretty slow. L side wants to descend more.
155x4
185x4 really wants to tilt
205x2 THAT felt good
215x1 whoops. slid downward on me, almost got away. tight!
225x1 easy!
235x1 smooth! methinks the pause benches have given me power off the chest!
240x1 smooth. using lots of bounce for sure. PR!
245x1 that one slid up. felt twinge in L anterior delt thingie.
250x1 hmm. no real flare. just great leg drive. smooth.
255x1 hm. feels like I'm bouncing/powering out of the danger zone, THEN flaring towards the top where it's under control and not a problem
260x1 slid. hell yeah!
jesus christ. 20lb alltime bench PR. legendary. back of neck a little sore.

Kroc 25x10
1DB bench 25x10
Kroc 60x10 maxed at 65 last time we did this
1DB bench 50x10 maxed at 55 last time, using 2 DBs
Kroc 60x10
1DB bench 50x10
Kroc 60x10
1DB bench 50x10 (L easier?)
all bouncing, not deadhang




1/21/10 DE DL
feeling solid, although in a funk today

Band DL
bar
bar + red minis, pegs farthest, looped twice with ALL bands on bar. very tight at very top.
135x3 too light at bottom/heavy at top
185x2 took 1 band off top
185x2 took 2 bands off top. back is feeling this
cleaned up bands and went with 2 on top, 2 bottom
on the minute:
185x2
185x2
185x2 setting up tight and pulling out slack
185x2 kinda perilous eccentric. certainly quick both ways. back is maybe the toughest part. wobbling both ways due to bands.
185x2
185x2
185x2
185x2 yep, it's the back
185x2
185x2
back, basically. otherwise nothing.

1DB DL, same side, top down.
20x5
70x5 bad balance
70x5 little better
70x5 some kinda weird moving/clicking in posterior L popliteal
70x5

4 ab wheel negs (decent)

walking lunges with 45lb sandbag on shoulder. a bunch. tried to use the glutes. legs felt this.



1/23/10 DE BENCH
much food cheatz, yesterday and day before

Close-grip bench
bar
bar + red minis, pegs farthest, looped 3 times, 1 on bar
feel very strong!
115x4
115x3 feeling mighty, much energy. from the food?
130x3 has some weight, but no problem
on the minute:
130x3
130x3 power!
130x3
130x3
130x3
130x3
130x3
130x3
130x3
130x3
bands off
fast, with short rests:
155x1
185x1
225x1 feel like I'm on crack today
245x1 slide some
265x1f slid up and failed on my face. might have just slid out on me; no tightness in form today.

Kroc 20x10
1DB bench 20x10
Kroc 65x10
1DB bench 55x10
Kroc 65x10
1DB bench 55x10
Kroc 65x10
1DB bench 55x10
all bounced.

kinda fried now... maybe because I did all that so fast (less than 1hr total)




1/24/10 ME DL

DL
socks only
bar
135x5
185x5
225x3 mixed grip. feeling my back, mb because just woke up
245x2
275x2 back def. already meh. may not be a great day.
295x1 mixed. fast eccentric, better.
315x1 same!
335x1 same. dropped it.
355x1 same. alternating grips with each rep.
375x1 some rounding
395x1 tough, rounded, but got it, no real pain.
400x1 yeaaaah, a true max. much rounding, ground it out. but good! a 9lb PR.

1DB DL
25x5RL
75x5RL
75x5RL
75x5RL left side seems harder, with a little inner thigh twinging
75x5RL
75x5RL

Ab wheel, 2 good negs
45-degree back extension, quadded mini on neck, 10. tough on glutes, back.
Ab wheel, 2 decent negs
45-degree back extension, 9 with band. ow, my back. neck hurts too.
Ab wheel, 1 neg. back feels tight.



1/26/10 ME BENCH
lumbar still tweaked from the DL

Close-grip bench
squat bar
bar
bar
95x5
135x5 R elbow some
185x5 kinda heavy and laterally tippy
205x3 better
225x2 pretty heavy
235x1 okay. don't OVER-arch.
245x1 tough, almost slid. no me gusta.
R front tip of delt noticeably tweaked. chest sore now too actually...
255x1f damn it! just not there today.
there is a STRONG POSSIBILITY that the thicker squat bars here weigh more than 45.

Kroc 20x10
1DB bench 20x10
Kroc 70x10 R lat really feels tweaked! barely finished.
1DB bench 65x10L 9f10R man, my R side is falling apart
Kroc 70x10L just gonna skip the R side
1DB bench 65Lx10 same, no R




1/30/10 DE BENCH
missed a day due to work. beat, a little funky. worked all week, might have a cold. no carbs last night.

Close-grip bench
bar
bar. feels decent
bar + red minis, pegs farthest, circled 3 times with 1 on bar
65x4 great
95x4 good
on the minute:
125x3
125x3 couldn't find 25 plates to make it 130
125x3 trying to push BACK rather thn UP, keep wrists straight
125x3 legs are wide, flexing glutes
125x3
125x3
125x3
125x3 tired.
125x3
125x3
bands off
155x3 fast and solid
185x2 form actually feels more solid than with the bands
225x2 L side felt WAY heavy
changed the plates
225x1 felt good
235x1 felt slow and challenging but very smooth and clean
245x1 kind gliding around and wants to shift at midpoint of ROM, but SMOOTH, with no flare
255x1f not awful, but stopped 1/4 way up, no slide.


Kroc 25x10
1DB bench 25x10
Kroc 75x10
1DB bench 70x7f8L 7f8R
Kroc 75x10
1DB bench 70xL5R6
Kroc 75x10
1DB bench 70x5
feeling lumbar a little



1/31/10 ME DL

DL
socks only
glute activation drills
bar. huh. drills really do seem to help me feel glutes.
135x7
155x5
185x3 feeling good. go go gadget glutes!
225x3 using some mixed grip, and starting to drop some reps
245x2 dropping
275x2 mixed
glute drills
315x2 mixed. yep, feeling the back.
335x1 gud.
365x1 pretty good
385x1 some rounding, def. heavy, but doable. vid.
glute drills
405x1 tiny amount of nerve. very tough, absolutely a grinding max, but not QUITE as bad as last time, and back not nearly as pained. mixed, chalk, the usual. big breath, much dizziness after.
back really pretty much fine at the moment.

1DB 1-leg DL
25x5
80x5 feels good and solid
80x5
80x5 L inner thigh twinge
80x5
80x5

Ab wheel negs, 2 quite good
45-degree back ext, 2 holes up, red mini X'd on neck. 7 controlled reps.
Ab wheel negs, 2 okay
Back ext w band, 6, controlled.
Ab wheel from knees, 10
Back ext with band, 5
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 05:10 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator