Jim: Performance is King Log.
- 02-25-2013, 11:08 PM
Did a little maxing on the big 3 today, wasn't really planned but my lifting partner wanted to see where we were at before going to the field.
DL: worked to a 1RM of 330 (PR)
BP: worked to a 1RM of 215
BS: worked to a 1RM of 345 (PR)
Then I went to my actual gym and did-
Trap Bar Deadlift:
275x7, 295x7, 315x10
135x10, 155x10, 185x10
Called it a day and am eating now.
Lost my mechanics when I went for 225, my elbows flared out at the bottom and I couldn't push it through. The 215 was easy but I guess I just haven't practiced the motion enough to keep my form at 95+% 1RM.
Also, I'm no longer jumping (thank God).
- 03-08-2013, 10:56 PM
Pre: 1.5 Prodigy (hit me hard today)
I was dragging before going so I jumped straight into 1.5, it did the trick.
Front Squat: 4x10
135x10, 155x10, 185x10, 205x9
SG RDL: 4x10
95x10, 135x9, 165x10 (S), 205x10 (S)
Split squat: 2x15
Took it a little easy today, rest was longer and the gym booted me before I could do the Complex.
03-09-2013, 07:39 PM
Didn't end up going shopping today, had to go into work because of some idiots getting a DUI last night.
Hit the gym for the workout that is generally scheduled for Thursday, didn't do the complex again. I'm doing shortened workouts for these two days so that I can work myself back into the routine, which will begin again at week 2 (again) on Monday.
Pre: 1 Cap Paragon, 1.5 Prodigy
Upper HT 2 09MAR13
75x10, 85x10, 95x10, 115x8--105x2
BWx10, x9, x9.5, x8.5
a1. Chinese Rows: 2x15 // 55x15x2
a2. 1/2 kneel OHP: 2x12 // 45x12x2
Felt like I was about to vomit at the end, my conditioning is so poor right now. My strength is actually holding strong from where I was before this JOAX, which is awesome. Had a really good pump today and my vascularity was good, looking a little thicker in the chest but still not thick enough. I have a bird chest, very disproportionate in comparison to my shoulders (noticeable when in a shirt, less noticeable shirtless, or so it would seem).
Might do some sprinting tomorrow along with a little SMR.
03-09-2013, 07:41 PM
Keep on truckin' muddertrucker
BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
DIESEL TEST = Underground Kings of Test elevation!
03-12-2013, 08:17 PM
This is yesterday's update:
11MAR13 Upper HT 1
Pre: 1 Scoop Prodigy
Incline Bench: 4x10
125x10, 135x10, 145x10, 155x10 (+3 from last week)
CS Rear Delt Row: 4x10
25x10, 30x10, 35x10, 40x10 (+5lbs)
a1. WG Cable Rows: 2x15 // 100x15, 110x15
a2. DB Bench w/ Bridge: 2x12 // 70x12, 75x9.5
Face Pulls- 3x12 // 110x12, 120x12, 130x12
Lying Tri Ext- 3x12 // 25x12x3
Ext. Shoulder Rot. - 3x12 // 10x12, 20x12x2
Standing Cable Crunch- 3x12 // 120x12, 130x12 (started with the SB crunch and I couldn't figure them out)
Had a good workout, but for the first major time in this log I did not react well to something. I don't know if this is because my breakfast was slightly smaller or because my workout was more intense (it didn't feel like it honestly). When I was done working out I felt really weak, I was shakey, and had a bit of a chill. This started maybe five minutes afterwards and went on for just shy of an hour. I was having a hard time putting down food but that is all that was able to help. Strange because this is less caffeine than I have used for most workouts during this log, not sure what it was about really. Felt like my dad described insulin reactions, which is strange.
Did not work out today. Will make it up tomorrow if possible. I'm jumping tomorrow and I don't like to workout before a jump (bad juju), lets hope I don't fall to my death tomorrow
03-16-2013, 04:31 PM
Been kinda quiet in here with all of the rep searches going on
Got home from work, passed out on the couch; in uniform. No workout, besides the 8 mile ruck march we did for PT. (which blew, in case you were wondering). My knee kind of popped out of place (or something) during the ruck, I popped it back when we finished. It's been bugging me on and off ever since.
Friday: Upper HT 2 15MAR13
Pre-Workout: 1 Scoop Prodigy
95x10x2, 105x10, 115x7
a1. Chinese Row- 2x15 // 55x15, 70x15 (PR)
a2. 1/2 Kneel OHP- 2x12 // 45x12, 50x12
Scapula Dips: 3x12 // +45x12, +70x12, +90x12
BB Curl: 3x12 // 70x12 (EZ bar), 60x12, 60x11
DB Ext. Rot: 3x12 // 10x12x3
Turkish Get up: 3x3 // N/A (no, knee felt bad)
I had a headache before starting this, had it all day. Popped an Ibuprofen and headed out. Didn't have any issues afterwards. Overall was a pretty productive day, had a prett good pump, vascularity is steadily improving and weight is climbing (was 165.8 upon waking). Good workout.
Saturday: Lower HT 2 16MAR13
Front Squat: 4x10
135x10, 165x10, 195x10, 225x10 (PR)
SG RDL: 4x10
135x10, 155x10, 185x10, 205x10
a1. Split Squat: 2x15 // 100x15, 120x15 (PR)
a2. Ham Curl on SB: 2x12 // BWx12x2 (gave them a go this time, had a little pain in the knee but nothing too severe)
Pull-Through: 3x12 // 90x12, 120x12, 150x12
Side Bridge w/ ABD: 3x12 // BWx12x3
Wall March: 3x12 // BWx12x3
Prone March: 3x12 // BWx12x3
Was strong today, hit some PR's and had some smooth lifts. Focus was good, pump was painful on some of the higher rep stuff. Got a little light headed at the end of a couple of the front squat sets. Not much knee pain, nothing severe. Will work on my SMR and that should help a little. Haven't had any issues with the shaking and feeling ill recently. I have been making sure to eat a good meal before going, I think that has helped.
Will be headed to the gym to help coach and practice some hang cleans tomorrow. Nothing high volume or particularly taxing planned, just to work on technique.
03-16-2013, 05:42 PM
good liftin bud
03-16-2013, 05:49 PM
03-16-2013, 05:55 PM
Lookin good man. I've been implementing them into my assistance work.
03-16-2013, 05:57 PM
03-16-2013, 06:24 PM
Late but in! Solid front squats man.
"Jackie Treehorn treats objects like woman man."
03-16-2013, 06:27 PM
03-16-2013, 06:33 PM
**** split squats. More like fall on my face squats.
I just moved onto an Air Force base. Though they don't take my BAH..I'm surrounded by dumbasses. Just saw an army ranger dude next door, briefly thought of you in a non homo way.
03-16-2013, 06:37 PM
03-16-2013, 06:39 PM
Hanscom AFB in MA. I'm at a SAR unit about 45min away and my wife works about 30. We found out they do market housing and charge flat rate so we did it up. I didn't know AF called everyone higher ranking "sir", even enlisted.
03-16-2013, 06:45 PM
03-16-2013, 06:55 PM
thought I'd rub it in your face that my CO prefers indoor soccer opposed to all hands runs
03-16-2013, 06:59 PM
03-17-2013, 11:31 PM
Did actually get some work in today.
Pre: 1 cap Paragon, 1 scoop Prodigy
Worked up to 154# hang clean.
Hit 176 but it was ugly so I don't count it
Followed by 2 40M weighted seal walks (which I don't recommend anyone do)
Wasn't the best session but I wasn't too disappointed. My hang cleans need practice to be more fluid, something I'll have to work on.
03-24-2013, 07:31 PM
Haven't posted my last few in this log. Will not be posting Monday/Wednesday (just don't wanna retype it), but had a good couple of workouts. Hit PR's in Incline Bench, DB Press, TBar Deads, and Chest Supported RD Row.
This is my update for the latter half of the week, been fighting off some sickness. Seems as if I am beginning to get better.
Starting to feel a little better, although that could be for a variety of reasons. Will know if I am any better tomorrow when I go to the gym!
Gonna put the updates for the last 3 days, I've posted but haven't gotten on the CPU to put any numbers, only finished one of the last 3 workouts.
21MAR13 Upper HT 2
95x10, 105x10, 115x9.5
BWx10, x9.5, x8
a1. Chinese Row- 4x12 // 55x12, 60x12, N/A, N/A
a2. 1/2 kneel OHP- 4x10 // 40x10, 45x10, N/A, N/A
This is where I ended it, as per my last update.
22MAR13 Lower HT 2
Felt really weak at the beginning of this. Wasn't originally going to do anything but ended up doing the main movements.
Front Squat- 3x10
155x10, 175x10, 205x5
SG RDL- 3x10
155x10, 185x10, 215x10
Ended here. Felt terrible, but not coughing as much.
23MAR13 Speed Work
Single Leg Seated Box Jump- 3x3/leg (halfway between knee and hip)
Kneeling Get Up+Bound- 4x2x3steps
Depth Jumps- 3x3 (chest height)
Tall Fall Sprint- 5x20M (winded me a little more than they should have)
Flying 20's- 5x20 (same effect)
Sled Tow- 2x15M // 1x90#, 1x180#
03-25-2013, 09:19 PM
PreWorkout: 1 Scoop Prodigy, 1 cap Paragon
Intra: 1 Scoop Gatorade, 2 Scoop MBCAA
Incline Bench: 1xF
175x6.5 (Piss Poor, first time my training partner has beaten me on Incline Bench *See Notes* )
CS RD Row: 1xF
a1. WG Cable Row: 2x10 // 130x10, 140x10
a2. DB Press w/ Bridge: 2x8 // 80x8, 85x7 (PR, although ROM was a little shorter than I wanted, about the ROM I would have with BB though.)
Face Pulls: 3x12 // 110x12, 120x12, 140x12
Lying Tri Ext: 3x12 // 25x12x2, 35x10 (PR)
Ext. Shoulder Rot.: 3x12 // 10x12, 20x12x2
Cable Crunch: 3x12 // 110x12, 130x12, 150x7 +2 (PR)
This workout was killer, we were moving through the exercises and the weights felt light. The only thing to mention is my piss poor Incline Bench performance. Looking at the numbers it would lead you to believe I had an off day with it, but it was actually a much better set than most. I had a much tighter arch, and was bringing it lower (which takes a lot of strain off of my shoulders), my shoulders are my stronger pressing muscle (or so it would seem). So changing my technique so drastically (hand grip, tuck, and arch) affected my numbers. Although, it was a very productive session, I will take away a lot from this change, and hopefully see some good improvement with my Flat Bench numbers.
Will be going for 345 (or more even) tomorrow for TBar Deadlift, will try for another video, might push for 15 Reps with it if possible!
Seeing a lot of vascularity up and down my arms, extremely noticeable when doing the shoulder rotations (mostly because I am right in front of a mirror). Definitely enjoying this aspect of Paragon/Prodigy. This is my last week of this training wave, and possibly of the log (I'm running low), so we'll see how I did when we compare the numbers here pretty soon!
03-25-2013, 09:35 PM
03-28-2013, 08:53 PM
Having some congestion or something today. It's like my right ear is clogged, and it's fairly painful. Can't really hear out of it either.
May just be allergies, I'm gonna take some Zyrtec tomorrow and see what that does. Anyone have any ideas?
Had a great workout today. Will edit this with the video link after I post it.
Pre: 1 Scoop Prodigy, 1 cap Paragon
Intra: 1 Scoop Gatorade Powder, 2 Scoop MBCAA
TBar DL: 1xF
345x14 (Strap) (PR)
Good Morning: 1xF
a1. DB RDL: 2x10 // 35x10x2
a2. RFE Split Squat: 2x8 // 80x8, 90x8
BB Bridge: 3x12 // 135x12, 155x12, 185x12 (hold at the top)
Prone March: 3x15 // BWx12x3 (thought it was sets of 12, until I wrote them down at the end....)
Monster Walk: 3x12 // N/A (No Bands)
SB Roll Out: 3x12 // BWx12x2, BWx10
Enjoying Prodigy at 1 scoop, I feel better with it dropped back to 1 than I did at 1.5. I think 1.5 is past the point of diminishing returns (stimulant wise) for me with this product. Good pick me up, can't say it's improving pump (no measuring stick) but I can say that my morning PT sessions (CF) don't give me as much pump as my later sessions with the Prodigy.
Training Notes: Had a little soreness in my middle back. Which is a good sign that my arch was extreme (within reason obviously) during my session yesterday. The TBar Deads felt good, although I feel as if I could have done more. I didn't grab my back of chalk today so I had to use the straps that were in my car, even with them I was starting to lose the weight towards the end of the set (was just holding the straps with my fingers lol). Also, had a little bit more burn in the quads than I normally get from the deads, I'm thinking this has to do with my PT this morning (something like 250 air squats, it was dumb CF bs). Either way that is a solid rep PR for TBar deads. I probably could have handled more weight on the GMs as well, but I wanted to make sure I got that full stretch at the bottom. They also seem to be improving my arch for BP as I do them (I have some pretty good lumbar mobility) and keeping that tight arch (to where it actually cramps in my middle back during higher rep sets) has definitely made a difference.
03-28-2013, 08:53 PM
Went in today at 1300 and my right ear is infected, both were pretty clogged up but the TM in my right is black (it's supposed to be milky white). They didn't give me any antibiotics or anything, said it isn't that bad YET. Got some Motrin (surprise, surprise).
Passed out after dinner yesterday and didn't post the workout. Had to get up ridiculously early for a ruck this morning so I just went to sleep. Also, weighed in after my workout (only because my friend did because we're both trying to gain) and was sitting at 170 flat; which is good news.
Upper HT 2 27MAR13
Pre: 1 Scoop Prodigy, 1 Cap Paragon
Intra: 1 Scoop Gatorade, 2 scoop MBCAA
Strict OHP- 135x7 (Rep PR) This actually was my 1RM in like January so that is some good progress
Pull-Ups- BWx12 (I did Barbara the day before, which was 100 pullups so I will take 12)
a1. Chinese Rows- 2x10 // 65x10, 80x10
a2. 1/2 Kneel OHP- 2x8 // 50x8, 60x8 (This might be a PR)
Scapula Dips: 3x12 // +45x12, +90x12, +135x10 (these were rough)
BB Curl: 3x15 // 50x15, 60x15, 70x11
DB Ext. Rot.: 3x12 // 10x12, 12x12, 15x12
Get-Ups: 3x3 // N/A (These have been bugging my knee recently)
This one went by fast, it was a really good workout. Had some good PR's, it felt strong.
Lower HT 2 28MAR13
Did a 9.75 Mile Ruck March this morning, we did it in 2h10m. It was fast, lots of ruck running, which is terrible. It always kills my knee, it's been bugging me a lot since we started with EIB trainup and the longer rucks (mostly when we do the running, I do fine at a fast walk). My gooch is chafed from it as well, it's not very comfortable.
Front Squat: 1xF
SG RDL: 1xF
a1. Split Squat: 2x10 // 110x10, 130x10 (PR)
a2. Ham Curl on SB: 2x8 // BWx8x2
Pull Through: 3x12 // 120x12, 140x12, 150x12 (Whole stack, will have to find another pulley to do these on, they were easy)
Side Bridge w/ ABD: 3x15 // BWx8x3 (cut volume on these because of the ruck this morning)
Wall March: 3x12 // BWx6x3 (same as above)
Prome March: 3x12 // BWx6x3 (same)
This one went well too, good focus and strength (all things considered). I can't hear out of either ear right now, they cleaned them at the aid station so my good ear still feels like it's full of water or something. Besides that I don't really have much to add at this point.
03-28-2013, 09:24 PM
Nice pull dude. Stayed tight the whole time.
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