Archives For intensity day

Training Log: Friday February 15, 2013

February 15, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

High Bar Squat

Normally I do low bar back squat (3x3) followed by high bar squat (2x5). But I got a 5RM today so it's good enough.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 427.5 lb: 5 *PR!
    • 5RM! Didn't even feel that difficult. Pretty sure I could have gotten 430x5 haha

Face Pulls

  • 70lbs: 13

Reverse Grip Bench Press

Wanted to film this at multiple angles to see what it looks like.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
    • Missed on 2nd rep. Maybe I need to cut down the volume on OHP on Wednesday.
  • 317.5 lb: 3,3,3
    • +2.5 from 2 weeks ago.

Rack Pulls

Set the safeties in the number 4 hole in my rack. Just below the knees. Kinda.

  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 500 lb: 1
  • 550 lb: 1
  • 600 lb: 1
  • 550 lb: 3,3
  • 500 lb: 5
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Training Log: Friday February 8, 2013

February 8, 2013 — Leave a comment

Texas method intensity day.

Going to skip deadlifts today. Low back feeling beat up.

Might do rack pulls tomorrow though. We shall see.

Foam Rolling

Low Bar Squat

Low back feeling a bit tight and sore.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 425 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 387.5 lb: 5,5
    • +2.5 lb from last week.

Face Pulls

  • 70lbs: 13

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 315 lb: 5 *5RM PR!
    • Last week I only got 4 reps (missed on the 5th). Got 5 this week. New 5RM!
    • Missed on the 6th rep. All reps felt pretty easy, but bar went backwards on the 6th and I didn't have the strength left to control it. Still a 5RM. I'll take it!
  • 340 lb: 1
    • Went for a double, only got 1. Enough for today.
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Training Log: Friday February 1, 2013

February 1, 2013 — Leave a comment

Accidentally stepped on what I initially thought was a red M&M candy...but upon further inspection it was really a lady bug 🙁 Sorry dude!

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 422.5 lb: 3,3,3
    • +2.5 lb from last week.
    • Last rep a bit tough.

High Bar Squat

  • 385 lb: 5,5
    • +2.5 lb from last week.

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 315 lb: 4,3,3
    • Tried for 5RM on the first set, only got 4. I think I needed more focused, ruthless aggression next time. I'll try again next week.
    • +2.5 lb from last week with fractional plates.

Deadlift

Hook grip.

Wore Vibram TenToes.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 500 lb: 1
    • Held at the top for a 5 count  (more like 5 quick breaths) to develop grip strength along with pain tolerance.
  • 330 lb: 5,5,5
    • Straps.
    • About 3.5 minutes in between sets.
    • +5 lb from last week.
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Training Log: Friday January 25, 2013

January 25, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

Low Bar Squat

Low back feeling tight.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 420 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 382.5 lb: 5,5
    • +2.5 lb from last week.

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 3 *PR!
  • 312.5 lb: 3,3,3
    • +2.5 lb from last week with fractional plates.
    • I think I figured out how to use my lats during the bench press.

Deadlift

Hook grip.

Wore Vibram TenToes.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 500 lb: 1
    • Held at the top for a 3 count  (more like 3 quick breaths) to develop grip strength along with pain tolerance.
  • 325 lb: 5,5,5
    • Straps.
    • About 3.5 minutes in between sets.
    • +5 lb from last week.
    • Going to drop down to 3x5 from 5x5. Already doing a ton of volume for squats.

 

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360 bench press

Training Log: Friday January 18, 2013

January 18, 2013 — Leave a comment

360 bench press

Texas method intensity day. Increasing the volume slightly for the squat, and a lot for deadlifts.

Foam Rolling

  • 10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 417.5 lb: 3,3,3
    • +2.5 lb from last week

High Bar Squat

  • 380 lb: 5,5
    • Same weight as last week, but 1 more set.

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

Had some shoulder problems and a cold last week. This week, no problems.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 360 lb: 1 *PR!
    • +5 lb PR! First PR this year...About time!
    • On the descent, it felt like it moved a fraction of a millimeter out of the groove. Stuck with it and brought it down under control before blasting it back up.
  • 310 lb: 3,3,3
    • +2.5 lb from 2 weeks ago. Same weight as last week (didn't get 3x3).

Deadlift

Hook grip.

Wore Vibram TenToes.

Going to try something new: Work up to a heavy single, followed by 3x5 5x5 deadlift (3x5 felt easy so I kept on going). Starting out nice and easy. 320 lb feels like baby weights. It's like I'm using a 320 lb pink dumbbell or something.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 500 lb: 1
  • 320 lb: 5,5,5,5,5
    • Straps
    • About 3.5 minutes in between sets
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