Jim: Performance is King Log.

Went in today for DE Lower body, this is the last week of my pendulum wave and it went well. Technique was a lot better today on the back squat, but I didn't film anything today.

DE Lower 4Jun13

Pre: 3 Uncut, 4 Uptake
Intra: Gator + MBCAA

Warm-up: Assisted hip opening, IT Band/Adductor Foam Roll, Bar x a lot, 135x5, 225x3. Shoulder Over and Backs between sets
DE Pause Squat (2-3 sec pause): 75% 1RM / 265x1x6

2" Block Pulls (standing on 45# plate): 135x5, 185x5, 225x5, 275x5 (these actually felt easy, a lot more glute activation with the deficit pulls)

Front Squat: 135x8, 185x7x2

45 deg. Hyper: Average Band x5x2

Pallof Press: Monster Mini x8x3 (per side)

Notes: Again, my focus was much improved. And the energy was good. I went in feeling pretty strong and did much better with maintaining spinal extension with the back squats. Having a little discomfort with that left shoulder, really it just feels sore more than anything. Worked up a darn good sweat today, and the deficit pulls felt a lot easier than I expected. I probably could have gone heavier, but it wasn't worth risking it considering it was my first time doing them. Lesson learned for next time.
 
I agree with the deficits. They made me strong off the floor. Every now and then I'll want up on a deficit and then pull from the floor for my working sets. Good lookin session there Jimbo
 
Sean1332 said:
I agree with the deficits. They made me strong off the floor. Every now and then I'll want up on a deficit and then pull from the floor for my working sets. Good lookin session there Jimbo
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There was an article by Bruno I think about that specific method of warmup. Great idea and I had never thought about it before
 
PalmFist said:
There was an article by Bruno I think about that specific method of warmup. Great idea and I had never thought about it before
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I'm probably gonna start doing that now lol.

It probably wouldn't have ever crossed my mind if he didn't say anything.
 
PalmFist said:
There was an article by Bruno I think about that specific method of warmup. Great idea and I had never thought about it before
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I read that article. Really a good way to drive the form home.
 
Had a 28 hour work shift yesterday....

Got home around 0900, showered and slept til 2:30. When I woke up I ate breakfast and then hit the gym around 5:45. Didn't have as much food in my system as I usually do, but still had a solid workout. Had a bit of a headache the whole time I was working out, still do right now.

DE Upper: 6Jun13

Pre: 3 Uncut, 7 Uptake
Intra: Gator + MBCAA

Warm-up: Band Pull Aparts, Shoulder Dislocates/Over and Backs, Lacrosse Ball Pec Minor, Bicep, Upper Back, Push-ups, MM Band Pushdowns, MM External Rotation, MM Bicep Curls, Bench Press: Bar x 15, 135 x 5

DE Bench: 175x2x6

Band Pushdown: AVGx5, MMx5x3, AVGx5

a1. HG Chin-Up: BWx10, x8, x6, --
a2. High Pulley Face Pull: 90x10, 100x10, 110x10, 130x8

Standing Military Press: 115x6, 135x6, 135x1 (lol burnt out)

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Close Grip Cable Row: 100x6, 120x6, 140x6, 120x6

Post Workout: SEALs : 1 Bin Laden : 0

IMG_20130606_194757.jpg


Notes: Pump was good, a little painful and I started having a little discomfort in my left brachialis during the OH Press. Focus was good, but that headache was obnoxious (not abnormally painful, but noticeable). Lots of energy.


AND........

Equipment Porn:

IMG_20130606_201556.jpg
 
Fck me. Had headaches all last week while sick. I tried lifting but damn! Felt like I had a fckn tumor creating a fckton of pressure up there...
 
Whaddya got there, Jim?
 
Hell yeah! It's hard to recognize it empty.
 
jimbuick said:
1 gallon of Texas Pete, that I rarely use lol
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I had a gallon of it in my dorm suite at college. Four dudes that had the munchies on a constant basis, and we didn't even get halfway through that stuff.
 
Like dehydration and BP... Sucked a big one... Good now though and moving back up to 210!

You better post some vids using that tool
 
PalmFist said:
Like dehydration and BP... Sucked a big one... Good now though and moving back up to 210!

You better post some vids using that tool
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That's the plan. Unfortunately its hard to plan it into my training right now because I have no idea what I'm capable of lifting lol.
 
jimbuick said:
They were awesome. Now all I need is my belt to come in so I can quit borrowing the gyms crappy one lol.

Used the wraps for 335, 355 (planned final set), and then 375.
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Awesome man, good job! 405 is right around the corner. How did you wrap them? And by yourself? You should teach the wifey to wrap..Mine just laughed when I asked to teach her before my meet.
 
Sean1332 said:
Awesome man, good job! 405 is right around the corner. How did you wrap them? And by yourself? You should teach the wifey to wrap..Mine just laughed when I asked to teach her before my meet.
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I wrapped em myself. She would probably do it but it seems like an inconvenience to have her do it lol.

The way you do it, going inwards because outwards was pulling my knee the wrong way.
 
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