Training Log: Wednesday September 4, 2013

September 4, 2013 — Leave a comment

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Fat Gripz

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 330 lb.

All reps paused.

Used a clean grip for warm up sets, then switched to straps.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: X,1
    • Used a clean grip, but missed on the first try. Used straps and got it.
  • 370 lb: X
    • Missed - wasn't committed to pushing 110%
  • 370 lb: 1 * PR!
    • Paused front squat PR!
  • 295 lb: 2,3,3,3,3
    • Paused.
    • Same weight as last week, but more sets.
    • 1st set = clean grip. I suck at clean grip.

Clean & Press

  • 45 lb: 10
  • 140 lb: 3
  • 190 lb: 3

Overhead Press

  • 230 lb: 2,2,1,1

Barbell Curl

  • 45 lb: 10
  • 100 lb: 6
  • 45 lb: 20
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Training Log: Tuesday September 3, 2013

September 3, 2013 — Leave a comment

Allergies woke me up around 4AM today. Didn't get good sleep -_-

Barbell Rows

Hook grip.

Set the barbell on a bunch of mats. Didn't want to pull off the floor before rowing. Also lazy to move the mats or move the bar further away on the floor.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 190 lb: 8,8
  • 230 lb: 8,8

Heavy Bag

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
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Training Log: Monday September 2, 2013

September 2, 2013 — Leave a comment

Dragon Flags

  • 6

Foam Rolling

Behind The Neck Lat Pulldown

  • 70 lb: 15

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Breathing Paused Low Bar Squat

No belt.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

No belt.

  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Belted up.
    • I should start tracking paused squat PRs...

Low Bar Squat - Reverse Bands

  • 550 lb: 1
    • Black bands. About 80 lb of assistance at the bottom, so the weight throughout the entire range of motion is roughly 470-550 lb.

Low Bar Squat

  • 415 lb: 3,3,3

High Bar Squat

  • 415 lb: 3,3,3

Low Bar Squat

  • 375 lb: 5

High Bar Squat

  • 375 lb: 5

Reverse Grip Bench Press

Paused until work sets.

  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 320 lb: 3,3,3,3
    • Last week 3 sets, this week 4 sets. Next week, 5 sets.
  • 300 lb: 5,5
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405x10 Squat

LB Squat 460×5 (5RM), HB Squat 405×10 (10RM), RGBP 375×2 (2RM), PHUNG-ctional Cardio and Stuff You Should Read

September 1, 2013 — Leave a comment

Getting back into the swing of things after taking nearly 1 week off from lifting weights.

Monday's workout was tough and I had to cut down the volume.

But the extra rest combined with lowered volume might have helped me hit a few PRs this week:

PRs This Week

Low Bar Squat: 460 lb x 5 (5RM)

Hit this on Friday. I tried 500 x 3 before, but only managed 2 wobbly reps before re-racking the bar.

Also a +20 lb PR!

Been a while since I got a double-digit PR in anything.

Reverse Grip Bench Press: 375 lb x 2 (2RM)

This was my second attempt. The first time my back slipped on the bench during the 2nd rep.

Decided to try again and got a 2 rep max!

A few more rep PRs and I'll attempted 400 lb again.

High Bar Squat: 405 lb x 10 (10RM)

Nailed this on Saturday.

After the 8th rep, I was exhausted and looked down and thought to myself:

"Maybe I should quit now. This is already an 8 rep max".

But then I remembered watching Russian powerhouse Dmitry Klokov squat 240 Kg for 10 reps (that's 529 lb, which is just about my low bar squat 1RM) that morning and thought:

"FUCK IT! I'm going for 10!"

True story bro.

Also this is a +35 lb PR. Not bad!

After 10 reps it felt like my heart was going to explode. I was exhausted and couldn't think straight for the next 10-15 minutes.

Some people on Facebook talked about 20 reps at 405 lb (LMAO4PLATE Widow Maker). The most I've ever done with 20 rep is an empty bar!

I think I'll probably end up squatting 500 lb x 10 before 405 lb x 20.

Heavy Bag: Kicks, Punches, Knees & Elbows

Tuesday's are turning out to be heavy bag and neck day. I think punching the heavy bag might be affecting my OHP's the next day. Couldn't even press 230 lb! Usually that weight is no problem.

But I think I'll stick to hitting the heavy bag, mostly because it's fun, and punching & kicking stuff just feels good and makes me feel like a bad-ass.

PHUNG-ctional "cardio", too 😉

I think I'll start using the Bas Rutten MMA/Muay Thai/Boxing workouts (which are pre-recorded drills where Bas shouts out various combos) next week to step it up a notch.

Stuff You Should Read (and Watch)

  1. Dave Tate Interviews PL Legends Steve Goggins and Ed Coan by Dave Tate
  2. Meatheads Aren't Doctors - Injuries, Overuse, And Rolling On Shit by Paul Carter
  3. Stuff I have Learned, Part One by James Steel
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Training Log: Saturday August 31, 2013

August 31, 2013 — Leave a comment

Breathing Paused High Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused High Bar Squat

Belt at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

High Bar Squat

  • 405 lb: 10 * PR!
    • 10 rep max!
    • +35 lb PR

Mat Pulls

Tired after 405x10!

6 mats.

Hook grip.

Straps combined with hook grip at 500x5.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 550 lb: 1
  • 600 lb: X
  • 550 lb: X
  • 500 lb: 5
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