Modified Cube squat day
B-Ala/creatine, lots of dynamic work, knee sleeves and loose briefs.
Comp squat, 3x3: warmed up with a lot of bar work and worked at 500-something -- 4 wheels per side @55, one @22, bar = 529; felt good, though not easy
Reverse band squat, 1x2: added another 55 to each side, used average bands, was too easy
Olympic squat, 5x5: removed all the support, heels close, knees wide, back squats with a bunch of weight
Step-ups: 4x15 with chains, hate these right now
Back raises w/ 25#, 3x12
Legs are wobbly, which is the desired effect. Chest is sore from yesterday, too, so I'm feeling pretty good about where I am. Just have to build back up to the big work weights and gain some body weight.
Job is winding down, either with a great result or a lousy one -- no gray area. Either terrific or totally suck, likely within 30 days. Either way, I'll be looking.
Hope you're doing well, and thanks for checking in.
Friday, April 19, 2013
Thursday, April 18, 2013
training 4.18.2013
Gorgeous day. Glad I could get some work in.
B-Ala/creatine, elbow sleeves, Spud velcro wrist things.
Bench @X degrees, sets of 8 with 30s rest:
60 degrees: 4 sets and done
50 degrees: 4 sets and done
40 degrees: 4 sets and done
Got a lot more of these than last time with the same weight. Happy about that.
Comp bench, 3x15 reps
1-arm landmine rows, 4x10 each
2-arm landmine rows, 3x10
Pretty cooked. Things are starting to come together. We'll see how squatting goes tomorrow.
B-Ala/creatine, elbow sleeves, Spud velcro wrist things.
Bench @X degrees, sets of 8 with 30s rest:
60 degrees: 4 sets and done
50 degrees: 4 sets and done
40 degrees: 4 sets and done
Got a lot more of these than last time with the same weight. Happy about that.
Comp bench, 3x15 reps
1-arm landmine rows, 4x10 each
2-arm landmine rows, 3x10
Pretty cooked. Things are starting to come together. We'll see how squatting goes tomorrow.
Monday, April 15, 2013
training 4.15.2013
Gray day today -- kinda ugly and rainy. Would have been a good day to stay home and read a book.
No support, dynamic and band warm-up, B-Ala/creatine mix to start.
Still trying to regain my mojo.
Biceps work:
- 1-arm curl supersetted with
- hammer curl
- concentrated preacher curl
Shoulders:
- a movement I really don't know how to describe; one arm at a time, not far from a Garonda Swing without swinging
- lateral raises, elbow slightly bent, arms akimbo at about 30 degrees from lateral
- one-arm DB shrug, pulling shoulder back and up -- really strict, these are awesome; don't let the shoulder go forward, but pull the whole shoulder back and up
- rainbow press, or whatever you want to call it
Did them all until I was wrecked. I just knew today wouldn't be a good day to DL. I will start a new Cube cycle soon; I need to feel like I've recovered some of my quad strength, as the last two squats days have been badly humbling.
Thanks.
No support, dynamic and band warm-up, B-Ala/creatine mix to start.
Still trying to regain my mojo.
Biceps work:
- 1-arm curl supersetted with
- hammer curl
- concentrated preacher curl
Shoulders:
- a movement I really don't know how to describe; one arm at a time, not far from a Garonda Swing without swinging
- lateral raises, elbow slightly bent, arms akimbo at about 30 degrees from lateral
- one-arm DB shrug, pulling shoulder back and up -- really strict, these are awesome; don't let the shoulder go forward, but pull the whole shoulder back and up
- rainbow press, or whatever you want to call it
Did them all until I was wrecked. I just knew today wouldn't be a good day to DL. I will start a new Cube cycle soon; I need to feel like I've recovered some of my quad strength, as the last two squats days have been badly humbling.
Thanks.
Friday, April 12, 2013
training 4.12.2013
Gorgeous day today and very warm in the rumpus room.
Started with B-Ala/creatine mix and some dynamic warm-up. Warmed up with the bar more than usual.
No support gear today. Felt odd not having even knee sleeves.
Squat 3x3 with more weight than last time, but still a pathetically small sum
Reverse band squat 1x2 with another 110# added
Olympic squats, 5x5, with about half of what was on the bar for the back squats
Step-ups with chains, 4x15
Back raises, 3x12
I'm a walking stick, but about to be a rather serious walking stick. My weight is slowly drifting back up, but getting back in the room in earnest will get it done. This was a very rough work week, as was last week; next week promises to be much calmer, so I will get to it hard.
Hope all are well. Thanks for checking in.
Started with B-Ala/creatine mix and some dynamic warm-up. Warmed up with the bar more than usual.
No support gear today. Felt odd not having even knee sleeves.
Squat 3x3 with more weight than last time, but still a pathetically small sum
Reverse band squat 1x2 with another 110# added
Olympic squats, 5x5, with about half of what was on the bar for the back squats
Step-ups with chains, 4x15
Back raises, 3x12
I'm a walking stick, but about to be a rather serious walking stick. My weight is slowly drifting back up, but getting back in the room in earnest will get it done. This was a very rough work week, as was last week; next week promises to be much calmer, so I will get to it hard.
Hope all are well. Thanks for checking in.
Thursday, April 4, 2013
training 4.3.2013
Started with B-Ala/creatine mix, dynamic shoulder work, and elbow sleeves.
Did some bar work to warm up.
Incline at 60 degrees, 50 degrees, and 40 degrees, 30 seconds between sets of 8: same as I usually do, I press the same weight for all reps and sets at each angle; once I am certain I will not get 8 reps on the next set, I move to the next seat angle; if I get more than eight total sets, I increase the weight next time.
This has proven to be startlingly effective for me, and the working weight is somewhat lower (humbling, it's so low). So it's significantly easier on my shoulder while very effective on chest and triceps.
Comp bench, 2x15, just used the same weight. I was totally gassed in the triceps by this point, so these were remarkably difficult.
Pullover, lots with some weight. Nothing remarkable about these at this point.
Shrugs and shoulder work. Just getting it done.
Still working my way back. Feels good to be sore.
Did some bar work to warm up.
Incline at 60 degrees, 50 degrees, and 40 degrees, 30 seconds between sets of 8: same as I usually do, I press the same weight for all reps and sets at each angle; once I am certain I will not get 8 reps on the next set, I move to the next seat angle; if I get more than eight total sets, I increase the weight next time.
This has proven to be startlingly effective for me, and the working weight is somewhat lower (humbling, it's so low). So it's significantly easier on my shoulder while very effective on chest and triceps.
Comp bench, 2x15, just used the same weight. I was totally gassed in the triceps by this point, so these were remarkably difficult.
Pullover, lots with some weight. Nothing remarkable about these at this point.
Shrugs and shoulder work. Just getting it done.
Still working my way back. Feels good to be sore.
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