Toro Moving West(side)
- 01-02-2013, 07:54 PM
Foam rolled everything
325-+1,+1 <-- more on this later, not really a strict rep
INCLINE DB BENCH
ROLLING DB EXTENSIONS
REVERSE PEC DEC // PULLUP // CHINUP
135-10 // 2 // 3
Well, I went into this workout totally bullheaded. I was working on a new stance with my feet. All my (short) lifting life I've benched with my feet behind me. A few people told me that I would probably benefit from benching with my feet out in front of me, so I decided I should play with this. I did it for the first time this Sunday during my DE - it sucked. I come in today, and working up in weight I decide I want to try for a new 1RM. So stupid. The 315 was actually fine, which was cool. Not as good as last time (it was super light last time), but it went up fine. The 325 on both attemps I had zero leg drive, so it was a struggle getting it up. My spotter gave me a bump in the middle both times, and I locked it out on my own, however it was not all me, therefore I can't call it a 1RM. I never call something a true rep unless it's good form and I complete it (exceptions on good form made for my accessory work). I may think about retesting this in a few weeks, going for the same weight. We'll see.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
- 01-05-2013, 06:36 PM
SSB SQUATS (+120lb bands)
DEADLIFTS (+108lb chains)
60-4x10 <-- really challenging, was doing it on a taller box
180x6 dropset 120x8 dropset 80x6
None to failure
Several ab workCheck your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
- 01-06-2013, 12:44 PM
REVERSE PEC DEL FLYS
Last set to failure
BANDED PULLUPS (purple band but green colored)
Great session. Only problem is I had no food in me, and I felt like throwing up somewhere after my first set of VBAR PUSHDOWNS. Also, I am starting to hate step-ups real bad. It's my conditioning, but I feel like I might as well do squats with sets of 20 it's so hard. My upper back, forearms, and hands burning and really tired after my sets, and I am huffing air like it's going out of style.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
01-07-2013, 08:09 PM
Lots of pvc rolling, 2 sets x20 of KB swings for warmup
315-3 +10lb PR <-- form was real funny, hit all the right muscles but didn't want a 3rd attempt
405-5 <-- +20lb PR
SINGLE LEG CALF RAISE + DOUBLE LEG CALF
ROPE AB CURL
Another serious session tonight. Almost missed the 5th rep on the SLDL. Hip cramped up real bad after 4th rep of that set. Set the bar down, brief stretch, and bent over and hit my 5th rep alright. God, the feeling of the ham insertion into the glute - on both legs it was murdered.
01-09-2013, 07:46 PM
BENCH (wanted to do slingshot, somebody took it!!!)
295-2 <-- went up way too aggressively, ****. No failure but was a total grinder
230x8 dropset 195x8 dropset 150x8 dropset 100x10
SEATED CABLE ROW
Some single rear delt work + hammer curls + abs
Aw man, I almost feel sort of bad for my bench this session. I had such an incredibly awesome session if only I had unracked that 295 well and had actually loaded less on the bar. ****! Everything else went great. Those BO BB rows were CAKE!
01-09-2013, 07:58 PM
dude those bb rows are impressive
Controlled Labs Board Rep
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01-09-2013, 07:59 PM
01-11-2013, 09:26 PM
SSB SQUATS (+120 lb bands)
Started high, backed it down when technique started tanking/slowing so early
SPEED DEFICIT PULLS (+108 lb chains)
Real nice, but real hard to get into position
60-4x10 (weight per hand)
Absolutely trashed my lungs and traps and quads, couldn't go another set.
DC LEG CURLS
nice negatives, huge PR for me.
No ab work. I did do some RKC planks this morning.
I don't normally litter my logs with personal info, and I won't stray too far with that on this occasion. I guess this is a way to allow myself to vent a little. I received some very bad news from someone I care about. They've been struggling with an aggressive form of skin cancer, and just recently they were diagnosed with melanoma that's metastatic. We'll see what that really means for her and what her prognosis is + what we can do about it. I might have to go black market for her if it comes to it, but I'll do everything I can. It's a real shock for such news to come. It's still too soon for her to go, but we'll see what happens.
01-14-2013, 08:16 PM
SPEED BENCH (doubled red bands, tension unknown)
FOOTBALL JM PRESS
NAUTILUS PULLOVER (extended range of motion)
SINGLE ARM PULLDOWNS
80-10 <-- way too heavy, had to back it down
ROPE AB CRUNCH
SINGLE ARM REAR DELT FLYS
01-14-2013, 08:18 PM
**DELOAD ME UPPER **
FREE BELT SQUATS
Abs + calves
Simple, fast, sweating buckets. Also overused some of my lumbar erectors I think, that or this is more work than they're used to. At least my back feels more than fine now after my workout.
01-20-2013, 12:21 PM
EZ BAR SKULLCRUSHERS
DB ROWS (strict pulling against body)
OJ BAND PULLAPARTS
This was a fun session, being my first one back from deloading. Obviously I cut my deload short a day, but it was to have an off day before squatting. Benching with a slingshot was cool as ****. So much fun. The bad thing though is that I did not wear wrist wraps for the technique work - BAD IDEA. I'm paying for it today - my wrists hurt tremendously, mostly my right one (left one is actually not bad).
01-21-2013, 07:26 PM
Oh my goodness, I had a total embarrassment of a lifting session today. I contemplated just saying that I didn't even go lift today it was so bad.
Anyways, it's been about 5 months since I've done some serious free squats. Today, I decided to see where I was with those.
Throughout my sets, my squat groove was better than it has even been my entire life. Foot placing was great, the spreading of the knees was solid, chest was solid, everything not just looked but felt great. That was with 135. Toss on another plate each side, same story. I moved up to 315, easy-peasy. Then came 405.
All I can say is if I were an Elite FTS athlete, and had they captured my lift on camera, they would have proceeded to upload it to the website's exercise index, post it on the front page and facebook page, and labeled it "perfect, textbook form arch-back Good Morning." It was absolutely horrifying how bad that "squat" was. The worst is I tried to correct the form and engage the lats properly, and still I did the same thing except I was stapled. Sweetlou will have a laugh if he even reads this. Goes to show the raw lifter just simply cannot let his free-squat training slide.
Anyways, on to the log:
4" SNATCH GRIP DL
EDIT: before I started conjugate training, I had worked up to 405 for 5 brisk sets of 5, and 425 for 3 brisk sets of 3, FYI
01-26-2013, 08:17 AM
325-1 <-- +5lb PR
Matched PR, but better form than last time, so this is a real rep
SSB JM PRESS
Felt good this session. I'm starting to get a little bit better leg drive with the bench. I just have to set up so my legs are as flared out as they can be, mobility wise. This allows me to actually be able to flare my knees. This is opposite of how I set up with the squat, where the narrower my stance is the more I can flare my knees.
01-26-2013, 08:21 AM
Warmed up with PVC rolling and then 2 sets of KB swings x 20
535-1,1 <-- hitched on first set, was advised to redo it since it was both easy for me and to set the tone for my max attempt
565-1 <-- +10lb PR
VGRIP LAT PULLDOWNS
What a fabulous session. I smashed that deadlift with perfect form. Felt psyched. Only issue is I need to seriously improve my leg drive and my speed. Although I NEVER have issues pulling the bar off the floor, once the bar clears the knees it is taking way too long to lock out. This lift took me about 6 solid seconds minimum to complete. Something to work on.
01-26-2013, 08:55 AM
Congrats on back to back pr's man
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"Train like a beast, think like a human"-RTS
01-26-2013, 09:08 AM
That's one hell of a pull. Congrats on two PRs in one week. That's an awesome feeling. How do you do the SSB JMs? I can't picture it.
01-26-2013, 09:23 AM
01-26-2013, 09:26 AM
01-26-2013, 09:29 AM
01-27-2013, 09:36 PM
As for the SSB JMs, I begin by taking the handles off of the yoke bar so that it becomes what's sold as a SSB. When I'm on a bench, I lower the bar like a CGBP, tucking elbows, when eventually the handles land on my chest. Once that happens, I basically allow the bar to pivot on my chest towards my face. To reverse, I just extend my arms until the handles are completely vertical, then I press it back up.
01-27-2013, 09:41 PM
Hmm . . . Sounds like you can really overload the movement doing it that way. Very interesting.
02-08-2013, 10:17 AM
****, I've let this log slide. I've still been working out, have no fear. My laptop has had issues so I'm having it serviced. I might be able to make a post tonight, we'll see.
02-19-2013, 02:08 PM
Well, I had been sick for a while and out of the gym. This is my first week back besides 1 workout last Thursday.
I had been doing box squats in place of free squats since July or August, whenever this log began. This was actually in large part a way to keep squatting/working out while addressing the severe pain I had developed while free squatting over the late Spring/Summer of 2012 in my hip. It's gone now. But anyways, before I tested my free squat max, I did some Safety Bar Squats with 325 for 3 brisk sets of 10 during a deload, which made me think I could handle a good amount of weight on the free squat. I was wrong - I only hit 405 for a really bad single. But the point of this is to say that I'm back to doing more free squatting.
In terms of upper body updates, I've really started to develop a decent groove with pronated pullups. Still needs work, but my back feels great after them, and my shoulders don't hurt at all. I hit a bench of 325 last month, which made me happy. This was without having my ass come up.
Last 2 workouts below:
395-3x3 <-- last rep on first two sets were cut short, but still counting for now
CAMBERED BAR GM
STANDING SL HAM CURL
superset with NEUTRAL GRIP PULLUPS
ROPE AB CRUNCHES
150-10,10 <-- got headache, so I stopped these
I am glad I hit 395 for sets of 3. I cut the last rep of the first two sets short (high), but it was mostly due to poor form on the descent. My hips didn't go back like they should have, and instead I just dropped down. The first two reps were beautiful, and deep. My last squat set I nailed well.
02-19-2013, 02:09 PM
I decided I should really do more repetitious work (not to be confused with volume) for my bench. I could use more work on my technique and explosiveness, which suck ass. I'll just be flipping around between RE and DE days, with DE devoted to either speed or ballistic bench.
BALLISTIC BENCH (index on rings)
SEATED CABLE ROWS (2x D-handles)
220-12,11+1,9+3 <-- cheating on last rep of 2nd set, last 3 reps of 3rd set
BAND PULLAPARTS and stuff
I had a most interesting session today. I was talking with a few of my buddies at the gym, and they started talking to me about ballistic benching. I remember reading some about it, but I never did have a great idea of perform or incorporate it. We all agreed it would be great for me to throw it in. Man, it was a bitch. I love it, though. I wish I had done this earlier. I'm glad I am doing something like this, because I really need more explosiveness off the bench. Anyways, the idea is to lower the bar as fast as possible and reverse it without touching your chest. It's pretty hard to do, actually. Everything else went well. Chest was fried after the bench, and triceps felt like tearing/exploding from the JM presses.
02-19-2013, 02:11 PM
Super Squat Pre-workout, then rumble-rolled ITB, adductors, and hip flexors. Peanut for the meaty hamstring/adductor junction
BOX JUMPS (heights unknown atm)
tall side + 25lb bumber + 1" mats-7x
TALL BOX STEPUPS (hips well below knee)
30lb-4x8 <--taxing, mostly on right leg
40lb-8 <-- highly taxing, both legs but mostly on right
CALF RAISES superset HANGING AB RIPPER
What an interesting session. In line with my upper body session, I did some box jumps to change things up a bit with my routine (which what a great time considering the many days off) and work on my neurological conditioning, especially for squats. Worked on bending legs, flaring knees out, and fully extending my body by lift-off. Really got the hang of it towards the end. However, the height of the box really pushed/taxed me. Everything in the upper thighs were lit up. The really deep step-ups were very humbling for a guy who has done upwards of 70-80lbs per hand for stepups off a similar-sized box for sets of 6. Did GHR to nail in the volume/work for my hamstrings. I didn't fail at 10, but I could feel I was going to be pushing too hard so I called it quits. Happy with this workout.
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