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Tuesday, April 16, 2013

Drunken Saturday and side boob Monday

Saturday was going to be a deload day for the dead.  I went to a little "get to gether" with my wife at our friends and ended up consuming a lot of Vodka and Diet Ginger ale.  I know I thought it was beneath me too but it was a no carb day and after the first one it didn't matter anyways...
So, I showed up to the gym saturday morning last of everyone and still a bit drunk I think.  I had planned on taking it easy and just trying not to throw up, but Chauncey was there silently antagonizing me so I ended up doing a little more than I had anticipated.
Deads Conv with weights on 3" Blocks:
225 X 5
315 X 3
405 X 3
495 X 3
585 X 3
495 X 10

KB Swings: 28 Kg X 2 sets of 10, 32 Kg X 2 sets of 10

Hanging Leg Raise: 4 sets of 10

That was about all I had in me as the hangover was creeping in and my motivation was non existent...

Pec Shred Monday

I was hoping my 62 Jack shirt would come in by Monday, but it was not to be so I planned on using my tight Phenom instead for some heavy 2 board work.
145 X 2 sets of 8
185 X 6
225 X 2 sets of 5
325 X 2 off 1 foam board
415 X 1 off 2 foamies
495 X Catastrophe off a 3 board.
      This was when I decided I did not like or need my left Pec and wanted to shred it.  The hand off was good and I was stable and was bringing it down to the board when I heard/felt the sound of a fat girl ripping a pair of tight blue jeans and she sat down in a chair.  (You know you all just had a mental pic of it...but it was a nice fat ass).  Glad I had a 3 board to absorb the unexpected blow, as the spotters pulled it off of me (can't catch the unexpected stuff).  That was the end of the night for me.  I am not exactly sure how to judge the injury as of yet.  As a human being we either thing the best or the worst when something unexpected happens.  Well, me with my flat affect I am as expected.... in the middle.  Sometimes I think it is just another injury that I will rehab and move on.  On the other hand, the other side is thinking, I screwed this up good and am going to need to get opened up to fix it.  I am going to our Doc in the morning to get an MRI scheduled to see what is what.  I guess time will tell what I am to do from here.  My two thoughts right now are that I have damn good pec size3 with the swelling on my left side, and if I have to get  sliced open I am making the scar a zipper tattoo.

-Medicating with Woodford Reserve  (Hence the rambling)


Friday, April 12, 2013

Week 4 Squats and upper accessory Thursday

Squats in briefs with straight bar:
145 X 2 sets of 8
255 X 3
335 X 1
455 X 1
Briefs on
655 X 1
785 X 1 This one didn't feel as good as I was hoping, so I played my single a bit conservative.
875 X 1 with knee wraps.  This set was solid.  Not super fast, but it was pretty deep and felt good on the way up.  I had some pain in my outer quad / IT band so I didn't take my reverse band set.  Too far out from the meet to be doing something dumb just yet.

Abductor work: 5 sets with monster mini
Ab Wheel-0-Death: 4 sets of 10
Hanging leg raise: 2 sets of 15
KB Oblique crunch: 3 sets of 10

Thursday Upper accessory

Floor Speedish Bench:
225 X 6 sets of 5
DB Overhead Press seated:
40 X 15
50 X 15
60 X 15
70 X 15
80 X 15
80 X 12

Row Machine: 4 sets of 10
Lat Pulldowns wide grip: 4 sets of 10
Incline Bench:
135 X 8
225 X 8
275 X 8

Hoping my Jack shirt size 62 comes in by Monday so I can try it out (I went ahead and exchanged my 64 since I am still not grown up enough for that one yet).  Next wednesday is  deload for the squat so i will just make sure my leg is all healed up so i can start suit fork the following week.

Monday, April 8, 2013

The last few workouts

Thursday Accessory day:
DB Floor Press (got in late so only got a few sets in):
100 lbs X 8
120 X 8
100 X 12

KB Single Snatch:
28 X 5 each arm
32 X 5
40 X 5
106 X 5

Shoulder Pin Press arms at 90 * at start.
225 X 8
275 X 8
315 X 5 I think
225 X 15

DB Incline:
60 X 15
80 X 15
100 X 15
100 X 13
100 X 12

KB Triceps ext:
20 kg X 10
24 kg X 10
28 Kg X 10 X 2 sets

Fat Rope Triceps Ext: 3 sets of 15

Saturday we did Sumo deads with weight on 3" blocks:
work sets...
585 X 1
675 X 1
745 X 2 sets of just locked out for an instant but then lost it forward.  Not the outcome I was hoping for, but the weight didn't feel bad, and I should be able to correct this problem before the meet.

DB Prone row:
80 lbs X 5 sets of 10
KB Double Sqings:
3 sets of conventional swings heavy
3 sets of sumo swings moderately heavy.

Hanging leg raise with med ball between feet:
4 sets of 10

Monday Bench Day somewhat deload...
work sets...
275 X 3
315 X 3
365 X 3
365 X 5 off 1 soft board
405 X 5 off 2 soft boards
455 X 2 off 2 soft boards.  this went well, but felt my hamstring cramping so just called it quits for that...

Pin Lockouts (ROM was about 4-5" I am guessing)
315 X 5
405 X 5
495 X 4
545 X 3 ugly tries and no successful reps.  I hate missing a weight...
DB Flat Bench:
100 X 8
130 X 8
150 X 7
150 X 5.  Number 6 almost took my face off so I figured a third set would be unwise.

Rolling Triceps Ext:
60 X 12
70 X 12
80 X 12
Triceps pushdowns with the lightning rod:
3 sets of 15

Light triceps ext (lying on bench with arm coming across chest to triceps ext)
2 sets of 12 superset with triceps pushdowns.


Wednesday, April 3, 2013

Wednesday squats Week 3

Last week I did a single with 855 in briefs and knee wraps.  This week the plan was a triple with around 750.

145 X 3 sets of 5
235 X 5
325 X 2
415 X 1
Briefs went on after that.
595 X 1
685 X 1
755 X 3  I made this set a little harder than it should have been, but I had ok depth on all three and they didn't feel bad so I will take it for now.  I will try to post a video of it soon if my camera cooperates.

45* Back ext with cambered bar:
95 lbs X 3 sets of 10

Abductor work with monster Mini: 4 sets of 15

Standing Long ab strap crunch:
6 sets of 10

Reverse hyper ext with a blue band around the back for extra traction:
1 set of 15

Monday, April 1, 2013

Saturday and Monday's Training

Saturday speed Box squats with buffalo bar.  Blue and green band on bar:
145 X 3
235 X 2
Added Briefs
285 X 2 sets of 2
325 X 2 sets of 2
375 X 2

Romanian Deads:
225 X 5
315 X 5
365 X 5
415 X 5
465 X 5
505 X 5

Wide Stance Good Mornings with Cambered bar:
3 sets of 10 with 225

Abductor work with monster mini band around knees:
4 sets of 15

Chest Supported Row: 4 sets of 8
Static Planks with weight on back: 4 sets of 20-30 sec holds with 100 lbs.
One legged hamstring Curl: 4 sets of 15 each leg
Leg Ext: 4 sets of 15

Monday international Bench day:
135 X 8
225 X 2 sets of 5
315 X 2
365 X 1 off 1 softie
Added loose 58 Phenom shirt
455 X 2 off 3 board
545 X 1 off 2 board
635 X 1 off 2 board
675 X 1 off 2 board.  This went pretty well and should have done a double, but still holding back a bit trying not to blow it out too much on the shirt work yet.  I hope to be able to go a little heavier next week and test the waters around 725-765, but we will see what next week brings.

Dead Press out of rack with the bar about an inch from my chest/belly:
225 X 2
315 X 2
365 X 2
405 X 1  This one was nice and slow...

Flat DB Bench:
100 X 8
120 X 8
140 X 2 sets of 6

Dips:
3 sets of 6  Seemed like a good idea at the time, but I have not done them in forever.  Now I remember why.  I am too fat to do dips!
Side DB Raise:
40, 50, 60 lbs X 10 each arm

Stretched my biceps and pecs afterwards.  Not a bad nights work.  I feel like I am on decent pace right now to have good strength come meet time.  Nothing feels too light or great, but nothing feels like death either.

Thursday, March 28, 2013

Upper Accessory work

I got a later start to training than I had hoped, so not as much got done as I had planned, but it wasn't a total loss.
DB Incline Press Warm Up: 45 lbs X 15, 60lbs X 15, 80lbs X 15
Overhead Log Press:
100 lbs X 2 sets of 8
144 lbs X 5 sets of 10
DB Row: 3 sets of 10 with 125 lb DBs.
EZ Bar Skull Crushers with a monster Mini running under the bench:
65 lbs X 10
115 lbs X 3 sets of 10 and 2 sets of 15
Rear Delt DB Raise: 3 sets of 10 with 25 lb DBs.
Hammer Incline Press to finish:
2 plates X 10
3 plates X 2 sets of 6-8
2 plates X 3 sets of 12-15.

Nothing really fun, but got a little work done.

Wednesday, March 27, 2013

Week 2 of Squat Cycle

tonight called for a heavy 1 RM single and 1 reverse band in briefs and knee wraps:
145 X 3
255 X 3
345 X 1
455 X 1
Put Briefs on from here on out
655 X 1
745 X 1
855 X 1 with knee wraps added.  We didn't have enough people to spot and have a depth call so I cut it right above parallel (couldn't tell where I was).  After watching the Vid I knew the next set needed a bit more depth.
965 reverse  avg bands X 1.  Depth was better and it was a solid set.

Rack pulls sumo against short avg band (bar 1" below knee level):
245 X 3
335 X 3
425 X 3
515 X 2

Ab Wheel of Death: 4 sets of 10

Did some stretching and rolling, but it was late so home I went.  Feeling pretty good about the squat right now.  I am holding back a bit for now, but everything feels decent for not training heavy in a while.

One thing i am considering is not taking an up call.  I have always taken an up call, but I think it is about time I learned where depth is so i can come up when i feel I should instead of waiting 10 seconds in the hole for the call like I normally do.