ME upper
Push press:
95 lbs. x 3
135 lbs. x 3
165 lbs. x 3
185 lbs. x 3
205 lbs. x 3
215 lbs. x 3
230 lbs. x 3
> Absurdly easy, but it was my first time doing this for ME. I thought my coordination would suck and that it wouldn't be any higher than my strict press, but I completely underestimated myself. Next week I'll go to at least 240.
Close-grip bench press:
220 lbs. x 8
220 lbs. x 8
220 lbs. x 8
Bent-over flyes:
45 lb. dumbbells x 10
45 lb. dumbbells x 10
Chin-ups:
x 10
x 8
x 6
x 5
> I'm not stressing adding weight now. I'm 245 lbs. and this is enough to challenge me. I'm working more on keeping a full ROM.
Hammer curls:
Who cares
Tuesday, September 29, 2009
Thursday, September 24, 2009
Entry #785
Tuesday sucked harder than a...nevermind. Analogies here will not be appropriate.
Overhead pressed 215 and barely hit 2 reps. What the hell?
My postulations:
1. Too much RE and not enough DE. Felt sluggish. I always respond better to speed work anyways but lately I've been doing weeks of endurance training instead.
2. I can't remember what I was thinking for this.
3. Now I remember. Not enough variations on it. For bench I do pin press, rack lockouts, board press, and floor press. For overhead pressing I just do...it itself. I need to try push pressing and perhaps overhead pin press/rack lockouts.
Also, I should try doing singles every now and then like in my old Westside routine. I made great gains off it but I would feel burned out after a bit. Integrating it in with 5-3 would work.
Today was great, though. I did power cleans for DE. Tate press for 8 was with a record 90 lb. dumbbells.
Off-topic: a few years ago I posted my purchase of a Hori Real Arcade Pro. I sold it later on and regretted it. Finally, I have a stick again.
Overhead pressed 215 and barely hit 2 reps. What the hell?
My postulations:
1. Too much RE and not enough DE. Felt sluggish. I always respond better to speed work anyways but lately I've been doing weeks of endurance training instead.
2. I can't remember what I was thinking for this.
3. Now I remember. Not enough variations on it. For bench I do pin press, rack lockouts, board press, and floor press. For overhead pressing I just do...it itself. I need to try push pressing and perhaps overhead pin press/rack lockouts.
Also, I should try doing singles every now and then like in my old Westside routine. I made great gains off it but I would feel burned out after a bit. Integrating it in with 5-3 would work.
Today was great, though. I did power cleans for DE. Tate press for 8 was with a record 90 lb. dumbbells.
Off-topic: a few years ago I posted my purchase of a Hori Real Arcade Pro. I sold it later on and regretted it. Finally, I have a stick again.
Tuesday, September 15, 2009
Entry 784
ME upper
Bench press:
135x3
185x3
225x3
275x3
315x3
325x1
330x3
> On the 325 I set the safety bars slightly high in case of failure. It ended up backfiring from them being too far up and the bar consequently clashed into the metal on the second rep, effectively killing my drive. 330 redeemed it.
Bradford press:
135
135
95
> I didn't even count.
Cable extensions
Pull-ups
Bench press:
135x3
185x3
225x3
275x3
315x3
325x1
330x3
> On the 325 I set the safety bars slightly high in case of failure. It ended up backfiring from them being too far up and the bar consequently clashed into the metal on the second rep, effectively killing my drive. 330 redeemed it.
Bradford press:
135
135
95
> I didn't even count.
Cable extensions
Pull-ups
Wednesday, September 9, 2009
Entry #783
Yesterday kicked ass. I trained with Andrew again by doing box squats while he opted for speed deadlifts right next to me. I realized that the gym bands I've been using are actually of different tensions. You know, I seriously thought that the bar felt uneven last time but chalked it up to paranoia on the scale of believing that baby carrots are trying to turn me gay. I didn't have my own ones with me so I tried to compensate by having one of the safety bars come out of the slot to stick up a little high, reducing some of the pressure from the stronger band.
I think I found the perfect set-up for box squats. I start with five plates on the low stool. Up to 5 sets I incrementally remove one until I'm just doing ATG on the platform. After about three sets the extreme height (Andrew remarked in surprise at the set-up WITH the plates stacked that it was amazingly low) gets my knees to really feel it, so I put a few plates back on and remove the bands for two final super fast and reasonably deep sets. The sensation of "pop" after removing the bands is insane, and that's what DE is all about: supercompensation.
Afterwards, I did the deepest 225 lb. good mornings I've ever done. My depth has always been a little suspect so a few weeks ago I backed down to 135 and added resistance bands. I also made sure to use the safety bars to gauge depth. Now I go down to a perfect bend with 225 for 8. Unfortunately, by the third set I was so worn that I managed 2 reps before I stopped to prevent potential injury and knocked it down to 135. Without mercy, we moved on to GHRs. My reps were ugly as sin, by this point.
My back is still fried. Today, though, was no break.I started by doing bagwork at the gym using their shitty gloves that constantly kept coming undone and my Everlast timer. All I did was 3 rounds for 3 minutes, but I was sore all over and my intensity was good for that kind of a condition. I did a lot of stretching beforehand.
Post-gym, I jogged home and had no discomfort despite weighing a record 245. Actually, I felt more spry than ever. From there I swam laps in the pool.
I think I found the perfect set-up for box squats. I start with five plates on the low stool. Up to 5 sets I incrementally remove one until I'm just doing ATG on the platform. After about three sets the extreme height (Andrew remarked in surprise at the set-up WITH the plates stacked that it was amazingly low) gets my knees to really feel it, so I put a few plates back on and remove the bands for two final super fast and reasonably deep sets. The sensation of "pop" after removing the bands is insane, and that's what DE is all about: supercompensation.
Afterwards, I did the deepest 225 lb. good mornings I've ever done. My depth has always been a little suspect so a few weeks ago I backed down to 135 and added resistance bands. I also made sure to use the safety bars to gauge depth. Now I go down to a perfect bend with 225 for 8. Unfortunately, by the third set I was so worn that I managed 2 reps before I stopped to prevent potential injury and knocked it down to 135. Without mercy, we moved on to GHRs. My reps were ugly as sin, by this point.
My back is still fried. Today, though, was no break.I started by doing bagwork at the gym using their shitty gloves that constantly kept coming undone and my Everlast timer. All I did was 3 rounds for 3 minutes, but I was sore all over and my intensity was good for that kind of a condition. I did a lot of stretching beforehand.
Post-gym, I jogged home and had no discomfort despite weighing a record 245. Actually, I felt more spry than ever. From there I swam laps in the pool.
Tuesday, September 8, 2009
Entry #782
There goes another week.
Today, though, resulted in a very interesting development. I was at my station, facefisting myself and getting ready to lift when Andrew (old middle school acquaintance) walked in and started chatting with me. We were talking about Westside and I complained about how the Cross Fit bastards have the fenced-off area all to themselves and I can't use the GHR in there. Andrew laughs and leads me over to the lock. When he looks around to make sure nobody is watching I figure he's going to hop the fence or something, but he reaches over and moves the entire door out of the way. It's not even attached to the fence! Good going, assholes. Looks like I have free reign whenever I want. Groovy.
He also told me about this competition in L.A. and invited me to come along. It's in December. That'd rule.
ME upper
Pin press:
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
355 x 3
375 x 2
> Shit.
I was trying to record all the other stuff I did, but I don't even remember how much I did for most of them. I was in a frenzy.
Today, though, resulted in a very interesting development. I was at my station, facefisting myself and getting ready to lift when Andrew (old middle school acquaintance) walked in and started chatting with me. We were talking about Westside and I complained about how the Cross Fit bastards have the fenced-off area all to themselves and I can't use the GHR in there. Andrew laughs and leads me over to the lock. When he looks around to make sure nobody is watching I figure he's going to hop the fence or something, but he reaches over and moves the entire door out of the way. It's not even attached to the fence! Good going, assholes. Looks like I have free reign whenever I want. Groovy.
He also told me about this competition in L.A. and invited me to come along. It's in December. That'd rule.
ME upper
Pin press:
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
355 x 3
375 x 2
> Shit.
I was trying to record all the other stuff I did, but I don't even remember how much I did for most of them. I was in a frenzy.
Tuesday, September 1, 2009
Entry #781
Computer problems, etc. I haven't missed a day of training, much to the disappointment of my enemies.
ME lower
Reverse-band deadlifts:
135 x 3
225 x 3
315 x 3
405 x 3
465 x 3
495 x 3
> Damnation. I wanted to go up to at least 525 but I ran out of time. None of this was challenging.
I did one set of band good mornings and some wrist rollers. All in all, I greatly underestimated the time it would take.
ME lower
Reverse-band deadlifts:
135 x 3
225 x 3
315 x 3
405 x 3
465 x 3
495 x 3
> Damnation. I wanted to go up to at least 525 but I ran out of time. None of this was challenging.
I did one set of band good mornings and some wrist rollers. All in all, I greatly underestimated the time it would take.
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