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Training Log: Wednesday November 27, 2013

November 27, 2013 — Leave a comment

Tried OHP in the morning, then doing the rest of my workout late afternoon.

I think it'll take some getting used to...

Seen some big dude at the gym with 405 lb on his back, squatting with a few inches (at best) range of motion haha

Also meet a powerlifter at my gym. Dude was 5'7", 275 lb + and much stronger than I am. SWEET.

Overhead Press

45 lb x 10
95 lb x 5
135 lb x 3
185 lb x 1
225 lb x 1
245 lb x 1
225 lb x 3,3,3
185 lb x 7

Neck Extension (Harness)

Used the Free Motion Functional Trainer.

40 lb x 20
50 lb x 10
60 lb x 10

Neck Flexion (Harness)

40 lb x 20
50 lb x 10
60 lb x 10

Neck Side Flexion (Harness)

30 lb x 20
40 lb x 10
50 lb x 10

Paused Front Squat

45 lb x 10
135 lb x 5
225 lb x 3
275 lb x 1
315 lb x 1

Front Squat

365 lb x 1 Belt
315 lb x 2 Missed on the 3rd rep. Felt super tired. Might be from squatting yesterday.

In Workout Log recovery day

Training Log: Tuesday November 26, 2013

November 26, 2013 — Leave a comment

Making up for the missed squat session from yesterday.

Breathing Paused High Bar Squat

45 lb x 10
135 lb x 10
225 lb x 5
315 lb x 3

Paused High Bar Squat

405 lb x 1
455 lb x 1 Added belt

High Bar Squat

405 lb x 5,5,5

In Workout Log

Training Log: Monday November 25, 2013

November 25, 2013 — Leave a comment

Had some errands to run this morning, so I'm going to do bench press today and squat tomorrow.

Reverse Grip Bench Press

Paused until work sets.

45 lb x 10
135 lb x 5
225 lb x 3
275 lb x 1
325 lb x 1
365 lb x 1
295 lb x 5,5,5
- +2.5 lb from last week (microloading)

Barbell Curl

60 lb x 10
70 lb x 8

Reverse EZ Bar Curl

40 lb x 10

In Workout Log volume day

Training Log: Friday November 22, 2013

November 22, 2013 — Leave a comment

Another day training in a big box gym.

Plenty of dudes with jacked upper bodies and...not so jacked lower bodies.

The power rack (Hammer Strength) is narrower than the rack I have at home, so I have to be careful not to get my fingers caught onto the J-hooks (my hand position is a bit wide when performing low bar squats). However, looking at the mirror when re-racking the bar seems to help avoid this problem because I can see where my fingers are in relation to the J-hooks and course-correct if needed.

Shoulder Dislocations

10

Breathing Paused Low Bar Squat

45 lb x 10
135 lb x 10
225 lb x 5
315 lb x 3

Paused Low Bar Squat

Belt at 455 lb.

405 lb x 1
455 lb x 1

Low Bar Squat

500 lb x 1
405 lb x 7
- Wanted an "easy" 10 rep max, but only got 7 until I gassed out. Got 6 reps with 460 lb last week, and I did 8 reps with 440 lb before, so this is a bit disappointing. Also, I've done 10 reps with 405 lb for the high bar squat, so I thought low bar would be no problem. Gah.
- Might be because I'm training later on in the day (around 4 PM today) instead of starting at the usual 10:30-11:00 AM. Ah well, I'm sure I'll get used this as time goes by.

Reverse Grip Bench Press

45 lb x 10
135 lb x 5
225 lb x 3
275 lb x 1
315 lb x 1
365 lb x 1
315 lb x 3,3,3

In Workout Log intensity day

Training Log: Wednesday November 20, 2013

November 20, 2013 — Leave a comment

Trained at a commercial gym today.

This is pretty much how it went (at least in my mind):

Neck Extension

Used the Free Motion Functional Trainer for this. Haven't used this machine in years.

30 lb x 20
35 lb x 10
50 lb x 10
60 lb x 10

Neck Flexion

30 lb x 20
35 lb x 10
50 lb x 10
60 lb x 10

Neck Side Flexion

25 lb x 20
30 lb x 10
45 lb x 10
50 lb x 10

Paused Front Squat

45 lb x 10
135 lb x 5
225 lb x 3
275 lb x 1
315 lb x 1

Front Squat

365 lb x 1 Belt

Paused Front Squat

315 lb x 3
315 lb x 3
315 lb x 3

Overhead Press

45 lb x 10
95 lb x 5
135 lb x 3
185 lb x 1
225 lb x 1
245 lb x 1
225 lb x 3,2,1
185 lb x 5,5

Pressing in front of a mirror threw me off. There was a tendancy to look at the mirror which made the bar come out of the groove many times. Have to remember to look upwards.

In Workout Log recovery day