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.
moved to boston, started working out at TPS, doing westside, much to report
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