Friday, June 5, 2015
Monday, May 18, 2015
The last few months have been very stressful and that stress is culminating as I move into a new chapter of my life. My training has been my companion, my savior, my void. I have pushed it as hard as I ever have and my body is responding. Things have not been idea so my sleep and recovery have been off but I continue to move forward in a positive direction.
I have been focused on my nutrition while stress has been high and this has been a great thing for me. I am still under eating but keeping as much mass as I can. If all works out I will lift at 220 in July.
5/12 dynamic effort lower
Roller hypers and roller leg curls
70 4 sets of 10 hypers and 10 leg curls
Box squat - Not as speedy as I would like but it is what it is.
Back was out some so I skipped deadlifts
Goblet squat 1.5's on ramp - Occluded (2 sets) 30x15,15,12
A1 - Occluded TKE 2x25, 1x25 5 second hold on multiples of 5
A2 leg raises 2x20
5/13 Dynamic effort upper
Elitefts shoulder saver bench press - 320, 340, 365x5
Speed bench w/ 1 chain 185 3x5, 205 3x5, 225 3x5, single at 255 and 275
A1 - Low incline dumbbell fly - 5 second lower 15x12, 20x12, 25x12
A2 - overhead rope pushdown 20x15 w/10 sec hold on last, 40 2x15 w/ 10 sec hold.
5/14 Upper assistance
A1 - reverse hyper rows 200 4x12
A2 hammer curls across body 25, 35x12, 40 2x12
B1 Incline curls 20x12, 25 2x12
B2 6 way 12 3x6
B3 spider walk 3x 3 up and down
5/15 Max effort lower
I want's planning on doing anything heavy today but thanks to Aaron who is helping me deal with my stress by pushing me in the gym. Without him there I would have gone through the motions.
Deficit deadlift on 3 small mats
315x2, 365, 415, 455, 505, 545, 585, 615x1, 500x8 - Not sure that is a PR but it has been a while since I pulled over 600 raw conventional. This are working.
Illegal wide bench 225 275, 290x10
A1- Ahrens overhead press - 25, 30, 35, 40, 45x10
A2 - Piston pushdown orange 4x25
B1 serrano ohp 5x8, 8x8,x10
B2 sled drag Y+T 45 3x distance
bent over swing rear delt 40 x until traps took over
C1 steep incline db fly 15x12, 20, 25x15, 30x20
C2 decline curls 3 sec lower - 20x15, 25 2x15, 20x partialsxfail
Saturday, May 16, 2015
So I am a little behind. Things have been hectic and posting has been on the back burner.
5/4 - I did something but really didn't write down much.
5/6 Dynamic effort upper
Elitefts sholder saver 265. 285. 305, 325, 345x5
speed bench w/ 1 chain 9x5 185 3x5, 205 3x5, 225 3x5
close grip bench+ 1 chain 305 2x1, 325x1
rolling dumbell extension on incline 50 4x10, then a drop set 45, 40, 35x 10
5/7 upper assistance
Tbar rows work to a hard 10 190x10
straight arm grenade pulldowns 60x12, 60 2x12
pull ups with band assistance 3xfail (20, 12, 12)
side raises to heavy 8 - 40x8
Ahrens press - 30 3x15
bradford press+1 muscle round 85 miss on set 5 rep 4, rest 20 set get 3 more reps.
band pull aparts monster mini 2x50
barbell curls 3 sec up and 3 down - 65 x12, 10, 8
light band pushdown x100
db preacher curl 20 x12, 10, 10
5/8 Max effort lower
short strap hypers 205 3x12
pulldown abs 4x12
alternating leg curl with iso hold on opposite leg - org 4x10
Yoke bar Anderson squat + chain 405, 435, 455x1, strip set 235x10, 185x10, 135x10
leg extension with 5 second lower 3x12
single leg hypers 250 2x8
5/10 Max effort upper
Floor press 273x5, 311x5, 354x2, 379x1, 409x1
Took too big of a jump with no hand out. I got greedy and should have played it smart.
Dumbell press on 4 inch incline 70, 100x12 130x12,12,9
Started doing Fat DD pulldows to upper abs inbetween dumbells and continued into next set of exercises. 130 5x12
Barbell extension to neck 135 4x6 superset with dips 5x15 and a few sets of pulldowns
Hex dumbbell press together low incline 20x12, high 20x12 superset with alternating dumbell curls 25 2x12
Alternating dumbbell curls 3x12, facepulls orange 3x20, band upright rows 3x20 orange triset
Trifecta (rear, side front raise without putting down dumbbell 12x20/20/20, 15/15/15, 12/12/12
Friday, May 8, 2015
Short strap hypers 205 2x15
Speed deadlift with bow and arrow band set up
20x1 - 10 conventional and 10 sumo.
I didn't write anything else down.
elitefts shoulder saver 275, 320, 340, 365x5
speed bench 9x5 185, 195, 205
close grip bench with 1 chain 265, 285, 305, 320x1
Tates flat + mini band
Arnold press 25x20, 20, rest pause x12, 6, 4
Sumo deficit deadlift
Knees were achy and I should have stopped before I started. Worked up to 545 and knew I could do it better. Took 585 (way out in front of me) push left knee out hard and left glute and hamstring got real unhappy. I was done and went home.
pause bench 305 3x7
Illegal wide bench 225x3, 275x8, 295x8
A1 barbell extension to neck 115x6, 135 x6, 6
A2 dips 12, 15, 15, 20
B1 db curls 30 x12, 12
B2 front raise 30 x8, 8
Tuesday, May 5, 2015
Wednesday, April 22, 2015
4/13 dynamic effort lower
4/19 Max effort upper and pump city!
Fat gripz bench 225x5, 275x3, 315x1, 345x1, 370x1 PR, 385x1 PR - It was ugly but I finished it.
Overhead press - A weak area I really need to bring up. 155 x6, 6, 12
A1 dips - +25 poundsx8, +45x8, +90x8, 6, +45x muscle round - fail on last rep.
A2 Mag grip pulldown 130 5x15
B1 6way 10 x 2 muscle rounds
B2 hammer curls 2 sets after each muscle round
band pull aprts 3x30
An end to a good first cycle. I need to force myself to deload. Stress has been too high for me to run at this pace any longer. Weight is down 4-5 pounds. Holding body weight between 240-241.
Been talking with a body builder friend and working on my physique. I know shoulders and legs need much work but my back is not bad. So here is a bonus progress picture. DOn't mind the grown out mohawk and shaggy hair.
Saturday, April 18, 2015
As you can see there has been a ton of volume. My time in the gym has helped to keep me from going crazy. Going into the void like Dave Tate. But pushing this hard into the red will eventually be my on undoing. Let's see how far we can take this before that happens.