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Friday, October 19, 2012

Last heavy squat night

Wednesday was the last heavy squat night of the cycle.  I had been looking forward to it for a while.
save the warm ups...
briefs on: 655 X 1
745 X 1
suit on with loose straps on: 865 X 1 (It moved well, and probably about an inch or so above parallel)
945 X 1 straps up.  This one was right at legal depth and didn't feel bad.  It wasn't super fast as i was in the hole for a few seconds but solid.
Reverse green band: 1085 X miss half way up.  It was shit from the start.  I had the bar too high and didn't sit back or even wait for my up call and missed it.
Reverse green band: 1085 X 1 It was much better this time as I hit depth and stood up clean.  It wasn't fast by any means, but it was good to strain against something I am pretty sure I haven't felt before.

Reverse hyper: 3 sets of 12 with 500 #

That was all she wrote for the night, as I was pretty worn out from a busy day and some heavy squats.

Thursday training didn't happen.  I had work stuff to get done and honestly don't think I would have trained if I could.  Most everything was angry from squatting so maybe it was good I didn't train. 

It is always a good squat day when people ask....  " What happened to your eye?"

Monday, October 15, 2012

Saturday rack pulls and Monday Benching

Saturday I was still pretty smashed from my "Deload" Wednesday and the kettlebell hell Thursday so I decided to rack pull Sumo since I was already in pain.
405 and short green band X 2
455 and band X 2
495 and band X 2
545 and band X 2 sets of 2
585 and band X 2  This felt good and wanted to go more, but had to leave a little in the tank for Wednesday.

Speed pulls with heels elevated 1.5-2"
225 X 3
315 X 3
365 X 3
405 X 2 sets of 3
315 X 3

Rev hyper: 2 sets of 15 with 500 #

Monday Bench Night save the warm ups...
shirt on at 455 X 3 off 4 board
495 X 2 off 3 board
585 X 1 off 1.5 board
635 X 1 off 1 airboard
655 X 1 just maybe a 1/4" shy of touching
695 X 1 off a 1 board

I made a few adjustments that I think will help me touch easier....now I just have to remember to do them consistently.

Close grip 4 board press:
405 X 8
455 X 8
495 X 8

Lying KB Triceps ext:
12 kg X 15
16 Kg X 15
20 Kg X 3 sets of 15

KB Arm Bars: 2 sets of 30 sec holds with 12 Kg.  As much as these are a pain in the ass I think they are helping me stay  not as F'd up and helping me get stretched out after training.

Time to rest for the last heavy squat day on Wednesday...

Thursday, October 11, 2012

The last week or so

Saturday was the last heavy pull day in the cycle.  I pulled off of ~5" Blocks.
worked up to 585 raw then put the suit on.
675 X 1 sort of.  I didn't set it up and ended up sort of falling backward and ditching the weight at the top.
675 X 1 clean and fast
725 X 1 decent.  Not super fast, but it would count.

I know I did some more, but it escapes me other than the rear delt work and hamstring curls.

Monday Opener touch night....ok so, opener almost touch night.
Put my shirt on early in hopes of warming it up and getting it on well.
405 X 3 off 4 board
495 X 2 off 3 board
585 X 1 off 2 board
635 X miss off a 1 board.  I didn't have a good arch and dropped it too low so it didn't move.
635 X 1 off a 1 board
655 X 3/4 off a air 1 board.  This didn't go that well.  I thought it would touch and had I been more patient it might have, but after a while in the bottom I pressed it most of the way up and threw it into the rack before really locking it out.

4 board press:
315 X 8
365 X 8
405 X 8
455 X 6 or 7
495 X 5 or 6  The new guy was holding the boards and they kept sliding half way down my stomach so i was yelling at him during most of my sets.
Kettlebell single arm ext: 12 Kg X 2 sets of 20. 16 Kg 2 set of 15

Arm bars: 3 sets of 30 sec holds each arm with a 12 Kg.

Wednesday Deload squat night:  We did suspended GM's off our Spud, Inc. suspension straps:
435 X 5 sets of 5.  Kept it moderately light and tried to keep it fast and violent.
font squats off a box:  3 sets of 8 with 315.

Done for the night.  Not a bad night for a deload.

Thursday upper accessory:
floor press: worked up to 225 X 8, X 8, X 12
275 X 8, 275 X 12.
Kettlebell double snatch press:
16 X 8, 20 X 8, 24 X 8  Then we did one ladder in descending order.  6 reps per bell:
28,24,20,16 Kg.  My conditioning is terrible right now and it has been forever since I have done this...I remember why.  It blows!
Side DB Raise: 40,45,50 lbs X 1 set of 10 each am.
Front plate raise: 2 sets of 20.
Kettlebell arm bars: 2 sets of 30 sec holds each arm.  More band stretching after wards fo my angry pecs and shoulders.

Looking forward to getting smashed by the massage therapist tomorrow. 

Thursday, October 4, 2012

Suit squats

Squats with straight bar:
155 X 2 sets of 6
255 X 2 sets of 5
325 X 1
455 X 1
Briefs on
655 X 1
745 X 1
Suit on
865 X 1
955 X 1
Reverse green band added
1035 X 1  Best set of the night.

Reverse hypers: 2 sets of 15 with 500 #

My 955 was sloppy.  I was anticipating the up call and almost jumped it, then had to wait..... then got it after sitting in the hole a while so it wasn't the best squat.  Good news is I sat in the hole for a good while with it, took it pretty deep, and still came up so it should be fine as an opener.

Next week is a deload week, then one more heavy suit day the following week.

I found a new use for having a beard.  Built in blood stopper/catcher.  My nose bled on the 1035 and thought our new carpet in the mono was going to be christened, but no blood drops on our new squat carpet because of my blood stopper mu stash. 

Last heavy pull day this Saturday!


Monday, October 1, 2012

Yea, I still lift...

It has been a while.  Nothing spectacular has happened in my training so i will spare you the details.

Bench Monday:  We used a doubled up green band (it sucked and claimed many victims)
Shirted sets:
365 X 3 off 3 board
405 X 2 or 3 sets of 1 off a 2 board.  These were supposed to be doubles, but most of my sets sucked so they were singles.  It was much harder to touch and stay in the groove with the high band tension.
 I don't remember what else i did so apparently it wasn't that important...

Squat:  Suit opener or there abouts.
last warm up with suit straps up: 865 X 1
940 X 1  Not a bad set, but not great.  It wasn't a great pick up and I rode the bar a bit too high so I didn't sit back.  I ended up cutting it about an inch high but it moved decent so i will take it for right now.
Conv Rack Pulls against short green bands:  These were not supposed to be heavy, but more of a speed and top end form exercise.  Everything went pretty well and felt light.
315 X 3
365 X 3
405 X 2 sets of 3  

Saturday Speed Squats and deads:

Box squats with cambered bar with a blue band over the plates
405 X 5 sets of 2.  Stretching out a new pair of briefs so I lowered the box a little each time ending up on a parallel box.
Romanian Deads:
225 X 5
315 X 5
365 X 5
405 X 5
455 X 5

Deficit Conv Dead:  I did 1 set of 1 with 515, and got interrupted by 8 customers at the store so 20 minutes later I just called it for the deficit deads....
Power Pohl walks (Desi Model): 3 laps around gym ~ 75 yards X 3 with 75 lbs.  Smells like fried lower back to me.

Monday Bench:  Reverse short green band.  Probably took off 50-75 lbs up top.
worked up to 515 raw off 1 softie for a single
565 X 2 off 2 board
605 X 2 off 2 board with slingshot
655 X 2 off 2 board with slingshot

Close grip 4 board press:
515 X 5
565 X 5
605 X 5

Incline DB Press:
60,670,80 lbs X 1 set of 20 each. 

Pec/Shoulder were not feeling it tonight, so held back a bit.  Planning on touching an opener next week so I need everything attached and working...

If you start a conversation at the gym with "Hey man, I hate to interrupt your workout, but..."  You should just walk away....don't say anything else, just walk away.