DE Squat Against Chains
285 + 120lbs of chain
12 doubles
These moved pretty fast so I was happy with that.
Deadlift for Reps
365 x 5 x 4
It's been a while since I've done deadlifts for reps. I wanted to see how they would go instead of doing the usual speed pulls. Lately, I've been feeling like I have no power off the floor.
GHRS
Reverse Hypers, Abs
Friday, August 30, 2013
ME Bench 8/8/2013
ME Bench with "manpon"
For those of you who don't know what that is, it's pretty much a foam roller cut in half. Here's how it went.
45 x 5
135 x 5
185 x 5
225 x 5
275 x 3
295 x 1
315 x 1
335 x 1
First time doing this, felt ok with the pinky on the ring.
Dumbbell Bench
105s x 5 x 5
T-Bar Rows
4 plates 6 (3 sets for each setting)
Biceps, Hypers and Abs
For those of you who don't know what that is, it's pretty much a foam roller cut in half. Here's how it went.
45 x 5
135 x 5
185 x 5
225 x 5
275 x 3
295 x 1
315 x 1
335 x 1
First time doing this, felt ok with the pinky on the ring.
Dumbbell Bench
105s x 5 x 5
T-Bar Rows
4 plates 6 (3 sets for each setting)
Biceps, Hypers and Abs
Monday, August 19, 2013
ME Squat/Dead 8/6/2013
10 trips on the sled with 3 plates
Deadlifts against Purples (conventional)
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1 in suit
455 x 1
495 x 1
505 x 1 10 lb PR
Jeff said this was my best deadlifting. It just required putting my feet in a position that allows to drive my shins forward to get some leverage.
Cambered Bar Andersons
350 x 5 x 5
These were hard as FUCK! Ted made fun of me for how low I was going. Still a PR for both reps and sets.
GHRS
Reverse Hypers and Abs
Deadlifts against Purples (conventional)
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1 in suit
455 x 1
495 x 1
505 x 1 10 lb PR
Jeff said this was my best deadlifting. It just required putting my feet in a position that allows to drive my shins forward to get some leverage.
Cambered Bar Andersons
350 x 5 x 5
These were hard as FUCK! Ted made fun of me for how low I was going. Still a PR for both reps and sets.
GHRS
Reverse Hypers and Abs
Crumby Rep Day 8/12/2013
So I didn't get a chance to lift until 11pm today and my new rack came in. It was installed incorrectly so I spent a good amount of time fixing it. I honestly planned this out last minute
Floor Press
45 x 5
135 x 5
185 x 5
205 x 5
235 x 5 x 3
Attempted to do dips in the rack but it was too shaky and I decided against it. Instead, I decided to do some push ups with a plate on my back. I got between 8 - 18 reps depending on how far out my hands were; I brought them closer as I fatigued in each stance.
3 Sets Total
Bent Over Rows
255 x 8 x 3
BS Reps
Abs
Bed
DE Squat 8/10/2013
Box Squats - Straight Bar Against Chains
I picked the weight I did the last time I did this, which was a while ago, to make sure that I moved the weight as fast as I could, even if it felt light. At first I thought I picked a conservative weight but it was a good call. Here it is:
285 + 120lbs in chains
10 x 2
Deadlifts for Reps
I wanted to do some reps on the deadlift to have some weight in my hands. I usually do some kind of good morning on Saturdays but I decided to switch it up last minute.
365 x 5 x 5
GHRs
3 sets BW
Reverse Hypers and Abs
I picked the weight I did the last time I did this, which was a while ago, to make sure that I moved the weight as fast as I could, even if it felt light. At first I thought I picked a conservative weight but it was a good call. Here it is:
285 + 120lbs in chains
10 x 2
Deadlifts for Reps
I wanted to do some reps on the deadlift to have some weight in my hands. I usually do some kind of good morning on Saturdays but I decided to switch it up last minute.
365 x 5 x 5
GHRs
3 sets BW
Reverse Hypers and Abs
ME Bench 8/8/2013
Arch Bar, Straight Weight.
45 x 5
135 x 5
185 x 3
225 x 5
255 x 1 (should have been a triple)
285 x 1
305 x 1 10lb PR
I honestly wasn't expecting that considering I didn't bench earlier that week. Maybe taking a day off worked to my advantage.
Dumbbell Press
105 x 8 x 4
T-Bar Rows
4 plates x 10 per grip
3 sets of Pull Ups, Reverse Hypers and Abs
45 x 5
135 x 5
185 x 3
225 x 5
255 x 1 (should have been a triple)
285 x 1
305 x 1 10lb PR
I honestly wasn't expecting that considering I didn't bench earlier that week. Maybe taking a day off worked to my advantage.
Dumbbell Press
105 x 8 x 4
T-Bar Rows
4 plates x 10 per grip
3 sets of Pull Ups, Reverse Hypers and Abs
ME Squat 8/6/2013
So I decided to squat in my Ace briefs today. My legs didn't feel too tired after yesterdays bike ride.
Here's how it went.
45 x 5
145 x 5
235 x 5
285 x 3
325 x 3 in briefs
375 x 3
415 x 1
465 x 1
505 x 1
535 x 1 PR
I definitely left some in the tank but I guess it's always better than risking a crumby rep. That was a 30lb PR.
Anderson Squats with the Cambered Bar
325 x 5 x 4
GHRs
Reverse Hypers and Abs
Here's how it went.
45 x 5
145 x 5
235 x 5
285 x 3
325 x 3 in briefs
375 x 3
415 x 1
465 x 1
505 x 1
535 x 1 PR
I definitely left some in the tank but I guess it's always better than risking a crumby rep. That was a 30lb PR.
Anderson Squats with the Cambered Bar
325 x 5 x 4
GHRs
Reverse Hypers and Abs
Tuesday, August 6, 2013
Last Day in DC
DC was a blast! My girlfriend, Maria, showed me around for the whole weekend and I had a day to explore by myself while she was at her internship at the Smithsonian. I will be applying next year to Physical Therapy schools around the country and George Washington University will be one of the schools I'm applying to. I got a tour of the campus and spoke to someone from the PT department for advice.
It was a Monday, which is dynamic effort bench day, and that's when I came to the realization that I could train at the school's rec center. On my way to check in, I came across a bike rental station. I decided that instead of lifting, I will be riding a bike around DC for several hours. And let me tell you, it was a ton of fun. I REALLY wanted to train but this is also a city I've never been to before. I stopped by the FDR memorial, went back to the Lincoln memorial and walked up the steps to the Thomas Jefferson memorial. I'm usually the person who will do WHATEVER IT TAKES to make time for training. But I'm glad I chose to do this. I was on vacation and one training session out of the year where I ride a bike instead of lifting wasn't gonna kill me.
Cardio
3 hours of biking around DC x 1 (PR)
It was a Monday, which is dynamic effort bench day, and that's when I came to the realization that I could train at the school's rec center. On my way to check in, I came across a bike rental station. I decided that instead of lifting, I will be riding a bike around DC for several hours. And let me tell you, it was a ton of fun. I REALLY wanted to train but this is also a city I've never been to before. I stopped by the FDR memorial, went back to the Lincoln memorial and walked up the steps to the Thomas Jefferson memorial. I'm usually the person who will do WHATEVER IT TAKES to make time for training. But I'm glad I chose to do this. I was on vacation and one training session out of the year where I ride a bike instead of lifting wasn't gonna kill me.
Cardio
3 hours of biking around DC x 1 (PR)
Rep Day in DC 8/2/2013
Beltless Squats
45 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 x 3
Squats for more reps as accessory
185 x 10
205 x 10
225 x 10 x 3
Hyper extensions and Abs
I did this at 7am Eastern time with 3 hours of sleep. I had to force myself to train and was pretty out of it the whole time. This was the first time I've squatted this much without a belt. I'd like to incorporate more of that for the sessions to come.
45 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 x 3
Squats for more reps as accessory
185 x 10
205 x 10
225 x 10 x 3
Hyper extensions and Abs
I did this at 7am Eastern time with 3 hours of sleep. I had to force myself to train and was pretty out of it the whole time. This was the first time I've squatted this much without a belt. I'd like to incorporate more of that for the sessions to come.
ME Bench 7/31/2013
Close Grip Bench to Foam Roller
So I benched after packing for my DC trip and this is what I was able to do with the crumby bench I have at home (it doesn't allow you to bench regular grip). I usually bench with wrist wraps and a belt but I didn't have either one for this session.
135 x 5
185 x 5
225 x 5 to foam roller
275 x 3 to foam roller
295 x 3 to foam roller
Called it there...
Skull crushers
4 sets
Barbell Rows
235 x 10 x 4
Ab Wheel
So I benched after packing for my DC trip and this is what I was able to do with the crumby bench I have at home (it doesn't allow you to bench regular grip). I usually bench with wrist wraps and a belt but I didn't have either one for this session.
135 x 5
185 x 5
225 x 5 to foam roller
275 x 3 to foam roller
295 x 3 to foam roller
Called it there...
Skull crushers
4 sets
Barbell Rows
235 x 10 x 4
Ab Wheel
Subscribe to:
Posts (Atom)