Cube week 2, day 4 -- bodybuilding day
Just assistance work on Sundays. Wore elbow sleeves and Spud velcro wrist support.
B-Ala/creatine mix, some BCAAs, and a scoop of Craze to start.
Military press, 3x12: went up 10kg from last Sunday
Chest-supported row, 4x15, up 10kg from last Sunday
Fly, 3x20, flat bench with chains and doubled monster mini bands -- right shoulder was barking pretty loudly
Front trap raises with 25# DBs, 3x15
Posterior fly with same DBs, 3x20
Aches, pains, oh my. Getting old sucks. If I had a legit GH source, I might think about a low maintenance dose just to feel young again. Times like this...
Eating a ton. Body weight is creeping upward and I seem to be managing to avoid getting fat. Been pounding chocolate milk, which goes down easily and is cheap calories and decent protein.
Was going to include pull-ups today but didn't. Stayed up late last night talking with my wife, so I'm a bit curt today. Just didn't feel like it. I'll add them to tomorrow's max DL day.
Hope everyone has had a nice weekend. Back to the grind tomorrow.
Sunday, November 25, 2012
Friday, November 23, 2012
training 11.23.2012
Cube week 2, day 3 -- max squat
Started with B-Ala/creatine mix and one scoop of Craze. Added another half to my peri-water.
Used a loose set of briefs, knee sleeves, and added a belt when it got heavy. Dynamic warm-up for quads, hams, glutes, hips, and knees. Bar work jumps for warm ups were 10%.
Squat:
80% x2: 270kg
85% x2: 290kg
90% x1: 305kg
93% x1: 315kg
80% x4: 270kg felt fine
Weights went up pretty fast. 80% felt easy, actually, which I didn't expect. Felt pretty good.
GM, 3x8: 100kg, took them slow. Felt surprisingly good, but low back was checking in during the last set.
Step-ups, loaded, 3x20: 50kg, I think (maybe 70), superset with...
Lunges, loaded, 3x12: same bar
Reverse Hyper x60: with whatever was there. Back was tired by this point, so I got them done.
I was a little concerned about how much this one would hurt, but it really didn't. I went in a little tired in the quads, I think because I've been squatting under bathroom cabinets swapping out plumbing for the past three days. My back was stiff as anything this morning. Didn't turn out to matter, though I may take a contrast shower just to protect myself.
Time to eat.
Thanks.
Started with B-Ala/creatine mix and one scoop of Craze. Added another half to my peri-water.
Used a loose set of briefs, knee sleeves, and added a belt when it got heavy. Dynamic warm-up for quads, hams, glutes, hips, and knees. Bar work jumps for warm ups were 10%.
Squat:
80% x2: 270kg
85% x2: 290kg
90% x1: 305kg
93% x1: 315kg
80% x4: 270kg felt fine
Weights went up pretty fast. 80% felt easy, actually, which I didn't expect. Felt pretty good.
GM, 3x8: 100kg, took them slow. Felt surprisingly good, but low back was checking in during the last set.
Step-ups, loaded, 3x20: 50kg, I think (maybe 70), superset with...
Lunges, loaded, 3x12: same bar
Reverse Hyper x60: with whatever was there. Back was tired by this point, so I got them done.
I was a little concerned about how much this one would hurt, but it really didn't. I went in a little tired in the quads, I think because I've been squatting under bathroom cabinets swapping out plumbing for the past three days. My back was stiff as anything this morning. Didn't turn out to matter, though I may take a contrast shower just to protect myself.
Time to eat.
Thanks.
training 11.21.2012
Cube week 2, day 2 -- bench for reps
Was a little distracted training the boy while running through this. You have to watch new lifters (particularly weak ones) like a hawk for form; he has the best of intentions, but...
Started with dynamic shoulder work, used B-Ala/creatine mix, drank straight water during. Used elbow sleeves and Spud velcro wrist support. I may have to sew thin neoprene liners in the Spuds -- they'd be about perfect then. Warmed up with the bar and got to it.
Incline, seat at 45 degrees, 5x3 @75%: didn't think this through well and used 75% of my recent best for comp bench (250kg), which is a bastard for incline. I did the first set with 185kg and backed it down to 175 thereafter, which was still brutally hard. I will have to dig through my notes for a reasonable incline max and/or talk with Brandon about whether this was intended.
Incline, seat at 45, fat DB, 2x20 at RPE=9 on the Tuchscherer scale: used 60kg DBs, but need to go up a little next time.
Narrow grip bench, 3x12: pinkies were about an inch inside the ring, 100kg, getting toasty by now
Band fly, 3x15: used chains with handles because I felt like it; if I remember correctly, it was about 80# per hand
Triceps pushdown with band x100: average EFS band, got them done.
As I'm posting this late, today is a max squat day that looks to be pretty near obscene. For some reason, my legs are already tired -- stood all day yesterday cooking (used to be a chef, so I always get the duty), which also has my back tired. Better get a fire going or I will get buried.
I ate just as I was supposed to yesterday. I made a bourbon-marinated tenderloin on the grill, sweet onion relish, Ree Drummond's crash hot potatoes, a huge salad using mache and watercress with pomegranate seeds and orange and edible flowers, homemade sour cream drop biscuits, a ginger-pumpkin pie, and a skillet apple pie. Yes, everything was from scratch and I ate a ton. Like someone was going to come take it away from me. I was bloated until I crashed around 9:00, and I'm ready for round two today.
Hope everyone enjoys some peaceful time off. Keep reflecting on things to be thankful for, and give your family folks an extra hug today. And go crush some weight, people.
Thanks for checking in. More later after the squats kill me.
Was a little distracted training the boy while running through this. You have to watch new lifters (particularly weak ones) like a hawk for form; he has the best of intentions, but...
Started with dynamic shoulder work, used B-Ala/creatine mix, drank straight water during. Used elbow sleeves and Spud velcro wrist support. I may have to sew thin neoprene liners in the Spuds -- they'd be about perfect then. Warmed up with the bar and got to it.
Incline, seat at 45 degrees, 5x3 @75%: didn't think this through well and used 75% of my recent best for comp bench (250kg), which is a bastard for incline. I did the first set with 185kg and backed it down to 175 thereafter, which was still brutally hard. I will have to dig through my notes for a reasonable incline max and/or talk with Brandon about whether this was intended.
Incline, seat at 45, fat DB, 2x20 at RPE=9 on the Tuchscherer scale: used 60kg DBs, but need to go up a little next time.
Narrow grip bench, 3x12: pinkies were about an inch inside the ring, 100kg, getting toasty by now
Band fly, 3x15: used chains with handles because I felt like it; if I remember correctly, it was about 80# per hand
Triceps pushdown with band x100: average EFS band, got them done.
As I'm posting this late, today is a max squat day that looks to be pretty near obscene. For some reason, my legs are already tired -- stood all day yesterday cooking (used to be a chef, so I always get the duty), which also has my back tired. Better get a fire going or I will get buried.
I ate just as I was supposed to yesterday. I made a bourbon-marinated tenderloin on the grill, sweet onion relish, Ree Drummond's crash hot potatoes, a huge salad using mache and watercress with pomegranate seeds and orange and edible flowers, homemade sour cream drop biscuits, a ginger-pumpkin pie, and a skillet apple pie. Yes, everything was from scratch and I ate a ton. Like someone was going to come take it away from me. I was bloated until I crashed around 9:00, and I'm ready for round two today.
Hope everyone enjoys some peaceful time off. Keep reflecting on things to be thankful for, and give your family folks an extra hug today. And go crush some weight, people.
Thanks for checking in. More later after the squats kill me.
Monday, November 19, 2012
training 11.19.2012
Cube week 2, day 1 -- speed DL
Started with B-Ala/creatine mix and some dynamic warm-up work. Wore loose briefs that were pretty tight by quitting time. Nothing but water during, AtLarge Results after.
Today is speed day for deadlift.
DL 45% + doubled monster-mini bands stretched tight, 10x1: used 140kg, which is 5kg under 50%, and need to go up -- these were more than quick. I think I've gotten stronger since my last test, maybe.
4" block pull, snatch grip, straight weight, 50%, 1 set of 20 reps: used 150kg; knew this was gonna hurt, but it wasn't nearly as bad as I thought it would be. Sucked serious wind and felt it in my back when done, but liked the way the weight moved. This is good.
SSB Olympic squats, ass to calves, wide knees with heels on a plate, 3x8: 100kg and quads were screaming. Last rep of the last set was a bit of a grind. Sort of.
Back raises, 1 set of 50: got them done, no weight -- next time, weight or bands.
Bar shrugs, 3x12: 100kg, slightly bent. Love these shrugs -- haven't included them in maybe 8 years. Didn't know I missed them until Big B brought them back in this program.
Supersetted these with...
Band lat pulldowns with strong bands, 4x15: maintained constant tension, got them done.
Still eating enough to frighten people around me and pounding lots of chocolate milk -- drank over 1500 calories of chocolate milk alone yesterday. Love that.
Still fighting tiredness, but I think that's between my ears.
Everyone, keep at it. Work hard this week, honor your employer for three days, and enjoy your families for the holiday weekend. That's an order.
Started with B-Ala/creatine mix and some dynamic warm-up work. Wore loose briefs that were pretty tight by quitting time. Nothing but water during, AtLarge Results after.
Today is speed day for deadlift.
DL 45% + doubled monster-mini bands stretched tight, 10x1: used 140kg, which is 5kg under 50%, and need to go up -- these were more than quick. I think I've gotten stronger since my last test, maybe.
4" block pull, snatch grip, straight weight, 50%, 1 set of 20 reps: used 150kg; knew this was gonna hurt, but it wasn't nearly as bad as I thought it would be. Sucked serious wind and felt it in my back when done, but liked the way the weight moved. This is good.
SSB Olympic squats, ass to calves, wide knees with heels on a plate, 3x8: 100kg and quads were screaming. Last rep of the last set was a bit of a grind. Sort of.
Back raises, 1 set of 50: got them done, no weight -- next time, weight or bands.
Bar shrugs, 3x12: 100kg, slightly bent. Love these shrugs -- haven't included them in maybe 8 years. Didn't know I missed them until Big B brought them back in this program.
Supersetted these with...
Band lat pulldowns with strong bands, 4x15: maintained constant tension, got them done.
Still eating enough to frighten people around me and pounding lots of chocolate milk -- drank over 1500 calories of chocolate milk alone yesterday. Love that.
Still fighting tiredness, but I think that's between my ears.
Everyone, keep at it. Work hard this week, honor your employer for three days, and enjoy your families for the holiday weekend. That's an order.
training 11.18.2012
Cube week 1, day 4
Typed in a lengthy explanation of my assistance work yesterday and failed to publish it -- got distracted, etc. So this will be pathetically uninformative, I suspect, unless I go back in and straighten up.
Two sessions, lots of dynamic work, B-Ala/creatine, wrist support
Hang clean/press 4x8
Push-ups + 120# chains: 3x15
Military press 3x12 (seat at 80 degrees)
Incline press (seat at 40 degrees) 4x12
Chest-supported rows 5x15
Curls with curling bar 3x10
Weights need to come up on most.
Sorry to be brief.
Typed in a lengthy explanation of my assistance work yesterday and failed to publish it -- got distracted, etc. So this will be pathetically uninformative, I suspect, unless I go back in and straighten up.
Two sessions, lots of dynamic work, B-Ala/creatine, wrist support
Hang clean/press 4x8
Push-ups + 120# chains: 3x15
Military press 3x12 (seat at 80 degrees)
Incline press (seat at 40 degrees) 4x12
Chest-supported rows 5x15
Curls with curling bar 3x10
Weights need to come up on most.
Sorry to be brief.
Saturday, November 17, 2012
not germane to anything
Did some assistance work today just to get the blood moving.
Did hang-cleans to press, 4x10, and should have done more reps or more weight.
Also did push-ups with all my 30# chains, which was a lot at the top.
Did other stuff, but it was mainly filler.
If you're the sort to like the Deftones, the new album is fantastic in my opinion.
Later.
Did hang-cleans to press, 4x10, and should have done more reps or more weight.
Also did push-ups with all my 30# chains, which was a lot at the top.
Did other stuff, but it was mainly filler.
If you're the sort to like the Deftones, the new album is fantastic in my opinion.
Later.
Friday, November 16, 2012
training 11.16.2012
Cube week 1, day 3 -- speed squat day
Some dynamic work (not enough) and some bar work. Used B-Ala/creatine mix + BCAA+. I wore my loosest Jack briefs and knee sleeves through the first two movements, after which I ditched the sleeves.
Squat 3x3 @75%: 255kg felt light; left knee barked a little on the right side of the patella, so I put some blue horse liniment on it and it was fine
Reverse band squat, 1x2 @85% with average band: 290kg came up fast
Olympic squat 5x5: These were fine -- weight was enough that I thought I could get about 8 or 10 reps -- maybe an RPE=8 on the Tuchscherer scale; kept feet narrow and toes out a little, kept knees out
Step-ups 4x15 with a barbell loaded with a couple hundred pounds: sucked wind like a Hoover and got a vicious pump.
Good mornings 3x12 with the same barbell -- supersetted the two. Had some serious low-back cramps, but worked through it. Both of these movements, I was trying to figure out what weights to use going forward. 100kg worked pretty well, I guess. I little heavy for the step-ups and a little light for the GMs. We'll see.
DB Swings with a 30kg DB. No KBs at the Smash household, I'm afraid, so made-do.
GHR is still in-bound, but I will be able to sub a reverse hyper for one of these movements (step-ups or GMs) soon.
Off to eat a smallish animal and then chase the wife around the house. Have a great Friday, all.
Some dynamic work (not enough) and some bar work. Used B-Ala/creatine mix + BCAA+. I wore my loosest Jack briefs and knee sleeves through the first two movements, after which I ditched the sleeves.
Squat 3x3 @75%: 255kg felt light; left knee barked a little on the right side of the patella, so I put some blue horse liniment on it and it was fine
Reverse band squat, 1x2 @85% with average band: 290kg came up fast
Olympic squat 5x5: These were fine -- weight was enough that I thought I could get about 8 or 10 reps -- maybe an RPE=8 on the Tuchscherer scale; kept feet narrow and toes out a little, kept knees out
Step-ups 4x15 with a barbell loaded with a couple hundred pounds: sucked wind like a Hoover and got a vicious pump.
Good mornings 3x12 with the same barbell -- supersetted the two. Had some serious low-back cramps, but worked through it. Both of these movements, I was trying to figure out what weights to use going forward. 100kg worked pretty well, I guess. I little heavy for the step-ups and a little light for the GMs. We'll see.
DB Swings with a 30kg DB. No KBs at the Smash household, I'm afraid, so made-do.
GHR is still in-bound, but I will be able to sub a reverse hyper for one of these movements (step-ups or GMs) soon.
Off to eat a smallish animal and then chase the wife around the house. Have a great Friday, all.
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