Sunday: Sled draging for one lap with 5 plates.
Monday: Had to do exercise testing for school that included a one mile walk test for time. That was my 8 o'clock class so for thenext few hours after that I was the fat sweaty guy in all my classes. Real workout: bench: 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 2, Put loose shirt on just cause raw work was taking more effort than I wanted to give. 405 X 5 off 3 board, 455 X 5 off 2 board, 495 X 4 off 2 board.
tuesday I pulled the small chain around the building with Dr. Dan. it was fun.
Wednesday: took a while to get motivated but it finally came on the last 2-3 sets: 405 X 2 sets of 10, 495 X 2 sets of 5 hook grip. Hook is feeling a little more comfortable. Feeling kinda stupid so I wanted to see what the big chain felt like......itt's heavy. Dan and I pulled it for a while, then figured we should quit before we get too far from where we had to bring it back.
I think I might not squat saturday to give my upper back a little time to heal......Then again I was planning on not pulling Wednesday either.
Thursday, October 30, 2008
Saturday, October 25, 2008
Saturday Squats
I normally do chain squats with low bar weight and a lot of chains, but wanted to switch it up this time so my bar weight was 505 instead of 415.
Started adding chains two at a time at 505 (briefs): went 2-4-6-8-10 chains for singles off a high box then a double with 505 and 12.5 chains with knee wraps (I count the 3/4 chain as 1.5 chains). The stand-up was the hardest part, but once i got to the box it was all good. The troll came down and squatted with us, and for once he wasn't a sandbagger. Next time I think I am going to increase the bar weight more, because it was a little too light off the box. At least it let me feel some heavy weight.
Reverse Hyper: 1 set of 15 with 4-500? My neck and upper back were all screwed up from squatting.
Oh yea.... Almost forgot the 20 minutes I did on the step mill after closing up. This was the first time I used it....actually kinda fun as long as you switch it up.
Started adding chains two at a time at 505 (briefs): went 2-4-6-8-10 chains for singles off a high box then a double with 505 and 12.5 chains with knee wraps (I count the 3/4 chain as 1.5 chains). The stand-up was the hardest part, but once i got to the box it was all good. The troll came down and squatted with us, and for once he wasn't a sandbagger. Next time I think I am going to increase the bar weight more, because it was a little too light off the box. At least it let me feel some heavy weight.
Reverse Hyper: 1 set of 15 with 4-500? My neck and upper back were all screwed up from squatting.
Oh yea.... Almost forgot the 20 minutes I did on the step mill after closing up. This was the first time I used it....actually kinda fun as long as you switch it up.
Wednesday, October 22, 2008
Dead Night
Spud wanted to try some rebound deadlifts where you start from the top and almost bounce the weight off the floor then come up. This sounds good in theory...it even sounds easier....It's not.
405 X 2, 495 X 2 conv, 495 X 2 sumo, back down to 405 for 4 sets of 2-3 reps. It was a weird feeling.....kinda like you when you deadlifted in highschool, where you would drop the weight as hard as you can hoping it would bounce enough to get another rep out of it.
I wanted to practice the hook grip a little so I pulled singles with 405, 495 and 585. I finally figured out how to put my now not so fat fingers to make it less painfull and it felt like my grip could hold a lot more.
405 X 2, 495 X 2 conv, 495 X 2 sumo, back down to 405 for 4 sets of 2-3 reps. It was a weird feeling.....kinda like you when you deadlifted in highschool, where you would drop the weight as hard as you can hoping it would bounce enough to get another rep out of it.
I wanted to practice the hook grip a little so I pulled singles with 405, 495 and 585. I finally figured out how to put my now not so fat fingers to make it less painfull and it felt like my grip could hold a lot more.
Tuesday, October 21, 2008
Saturday and monday
The big USC vs. LSU game was on Saturday night and mike invited everyone over to his house to watch the game so Lindsay and I went. (Saturday was a cheat day on the somewhat of a diet.......like they all arent cheat days for me ) So I was excited to eat and drink as much as I wanted. I brought a bottle of Burbon that was 103 proof and Mike ha the FireFly vodka so we were set for an entertaining night. Everyone else was drinking and eating at a leisurly pace except mike and me...... Mike decided he wanted to go toe to toe with me drink for drink.....not a good idea for either one of us. At some point in the night I remember mike and I sitting our half fell cups on our bellys like coasters and saying......Now thats how you get a 700 lb bench... It was a fun night for everyone
Monday: Couldn't make up my mind what to do so I started benching: 135 X 10, 225 X 10, 315 X 2, 315 X 3 off 1 board Then spud showed up and I started doing floor press with chain: Bar weight was 225 and we added 2 chains every set until we had 8 or 10 chains on per side. All sets were 2-3 reps and the lst 2-3 sets were done off a one board.
Monday: Couldn't make up my mind what to do so I started benching: 135 X 10, 225 X 10, 315 X 2, 315 X 3 off 1 board Then spud showed up and I started doing floor press with chain: Bar weight was 225 and we added 2 chains every set until we had 8 or 10 chains on per side. All sets were 2-3 reps and the lst 2-3 sets were done off a one board.
Saturday, October 18, 2008
Disney World and getting back into it
Disney world was fun. There was a lot of walking and there were little kids everywhere! They never watch where they are going when they are running around, according to theire age I either got a kid running into my ass or belly (that was kinda funny to see them bounce off and keep running). four days off from work and school was nice, but not it is back to work.
Monday
Bench: 225 X 8, 315 X 5 (2 board), 405 X 2 (2 sets of 2 on a two board)
455 X 2 (2 sets of 2 off3 board) 495 X 1 off 3 board
Wednesday
Deads against monster minis: 135 X 2 sets of 5, 225 X 2 sets of 2, 315 x 2 sets of 2, 405 X 2 sets of 2 alternated sumo and conventional all the way up to 405 then went back down to 315 for 2 sets of 5 conventional.
Saturday
Box Squats with Buf Bar: 145 X 10, 235 X 10, 325 X 3, 415 X 3
put my briefs on after this 505 X 2, 595 X 2, 685 X 2, 785 X 1, 795 X 2 (They were ugly........ but they got up so they count...... right? The angry troll came down to antagonize spud and he kept adding weight to my squats so i would be ahead of spud by a few pounds each set all the while hollering that I was stronger than spud.....
Monday
Bench: 225 X 8, 315 X 5 (2 board), 405 X 2 (2 sets of 2 on a two board)
455 X 2 (2 sets of 2 off3 board) 495 X 1 off 3 board
Wednesday
Deads against monster minis: 135 X 2 sets of 5, 225 X 2 sets of 2, 315 x 2 sets of 2, 405 X 2 sets of 2 alternated sumo and conventional all the way up to 405 then went back down to 315 for 2 sets of 5 conventional.
Saturday
Box Squats with Buf Bar: 145 X 10, 235 X 10, 325 X 3, 415 X 3
put my briefs on after this 505 X 2, 595 X 2, 685 X 2, 785 X 1, 795 X 2 (They were ugly........ but they got up so they count...... right? The angry troll came down to antagonize spud and he kept adding weight to my squats so i would be ahead of spud by a few pounds each set all the while hollering that I was stronger than spud.....
Wednesday, October 8, 2008
deload week
Dumbell incline press: 65 X 10, 80 X 10, 90 X 10, 105 X 10 90 X 10, 85 X 10 just did what every anyone had left out from their set.
Rollback dumbell triceps ext: 45 X 12, 55 X 10, 65 X 10, 75 X 10
Kroc Row: 1 set of 20 with 125's
Spud Inc Long Ab strap pull down: 5 sets of 12
Tonight is just going to be some deload crap, sled pulling and maybe a few light deads, nothing special
Going to take a few days off and take the lady to Disney world on my fall break from school.
Rollback dumbell triceps ext: 45 X 12, 55 X 10, 65 X 10, 75 X 10
Kroc Row: 1 set of 20 with 125's
Spud Inc Long Ab strap pull down: 5 sets of 12
Tonight is just going to be some deload crap, sled pulling and maybe a few light deads, nothing special
Going to take a few days off and take the lady to Disney world on my fall break from school.
Sunday, October 5, 2008
Last week of chains....without the chains
Since both our backs were feeling kinda cranky we decided to go without the chains. For some reason we (spud) thought it would be easier to just go heavy for a cambered bar single off a box.
145 X 2 sets of 8, 235 X 2 sets of 8, 325 X 5, 415 X 3 put briefs on from here out 505 X 3,
595 X 3, 685 X 3, 775 X 1 595 X 2 sets of 5.
Double kettlebell swing sumo: 72's X 10, 88's X 10
Reverse hyper: 2 sets of 20 with 600.
this was a good way to end a three week mini cycle. I think the 775 was a PR for me...I can't keep track. I know next week is going to be a deload week, but after that who knows.....
145 X 2 sets of 8, 235 X 2 sets of 8, 325 X 5, 415 X 3 put briefs on from here out 505 X 3,
595 X 3, 685 X 3, 775 X 1 595 X 2 sets of 5.
Double kettlebell swing sumo: 72's X 10, 88's X 10
Reverse hyper: 2 sets of 20 with 600.
this was a good way to end a three week mini cycle. I think the 775 was a PR for me...I can't keep track. I know next week is going to be a deload week, but after that who knows.....
Wednesday, October 1, 2008
deads
Deads: We couldn't decide what to do tonight so we decided to just do regular deads.
135 X 8, 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 2, 675 X 1 set of 1 (missed the first one because I lost my balance half way up) 675 X 2 ugly but locked out reps. Used straps for both sets since along with the gas shortage there is a chalk shortage at the gym.
Reverse hypers: 2 sets of 20 with 500.
135 X 8, 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 2, 675 X 1 set of 1 (missed the first one because I lost my balance half way up) 675 X 2 ugly but locked out reps. Used straps for both sets since along with the gas shortage there is a chalk shortage at the gym.
Reverse hypers: 2 sets of 20 with 500.
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