… I am unfortunately a fat piece of shit. Srsly, I don’t even want to say how much I weighed today. It was ridiculous. Combined with my complete lack of get up and go today my pulling was terrible. I was so much bloatier/fatter that I couldn’t get into good position. I was tight as balls in my hips and took a ton of warmup reps for the deadlift. I even pulled 365 for two singles because the first one felt so bad. When 365 feels that heavy it’s never a good sign.

military press: 45 x lots, 95 x 1, 135 x 1, 155 x 1, 185 x 1, 195 x 1, 205 x 1, 215 x 2 x 1, 225 x 1.5 I was so enthusiastic I bombed my second rep. I could have set up again and gone for another double but it didn’t seem worth it.

partial  widegrip pullup: bw (lots) + 65 x 5 x 3

front plank: bw x 1:45

When I’m this demotivated about training, it’s a bad sign of the times in Attack’sville.

regular grip bench: 45 x 3, 95 x 3, 135 x 3, 185 x 1, 225 x 1, 245 x 1, 275 x 1, 295 x 1, 315 x 1, 325 x 3, 335 x 3, 345 x 3 This isn’t a PR but it’s the easiest this top set/reps has ever been and with the best form. I might have been able to get one more but I wasn’t feeling very confident and I feel like it’s better to reach solid goals than to miss a rep in the gym. This is, after all, only my second week back training after a meet.

reverse band bench, regular grip, elitefts black bands: 335 x 2 x 10, 335 x 11 or 12, maybe more I can’t remember. I’m really liking reverse band reps as a second exercise.

pullups (BW around 260): bw x 13, bw x 2 x 10

machine row facepull: 115 x 2 x 15

random pec stuff: rigged up different flye/press combos and wound up throwing on some bands. Severe pec pumps were had. I may snap a picture of this setup if I think of it next time. I just flexed my pec as I was typing this and it nearly cramped…

prestretcher abs: bw x 5, 115# x 10

free squat: 275 x 3 x 10

free squat reverse band: 365 x 2 x 10 – just kissing the box like a depth check

GHR: bw x 3 x 10, incline on large box superset with

leg press worked up to 8 plates per side x 15, need to do more next time

dumbbell row: 110 x 2 x 15

SSB gm: bar + 25 x 2 x 10

Palloff Press: 130 x 10

AM

hang snatch 95# for 15 reps superset with

dumbbell swing, 30# dbells for 25 reps

4 round in 14:28

PM

band resisted sudden-stop curl: bar x 4 x 3 This is hard to explain. You set the bands up so they’re doubled up across the path of the bar. Then you curl and smash the barbell into the bands as hard as you can so the bar comes to a sudden but not injurious stop. This is a warmup movement for activation purposes; I don’t think it really does anything else.

oly bar semi-strict curl: 95 x 5 x 10 superset with

overhead rope extension: 100 x 10, 120 x 4 x 10

barbell preacher curl: 45 x 8, 45 x 10, 45 x 8 superset with

light band decline extensions x 15, 20, 18

My pump was severe and I double headed Taco John and Burger King afterward.

GFH y’all.

To pulling, that is. I mos def should have continued to pull last week rather than taking it off. I feel like the increase in conditioning has somehow altered my form, without decreasing my strength per se. I felt strong and pulled what I wanted to but I didn’t feel right and I didn’t smoke all my reps.

military press: 45 x 2 x 5, 95 x 3, 135 x 3, 155 x 1, 185 x 1, 195 x 3, 205 x3, 205 x 4.5+1 I got 4, failed on 5 and reset without racking and got one more.

leg press shoulder press: plate x 3, two plates x 2, three plates (total, asymmetric load) x lots – I don’t remember now but it was somewhere between 10 and 14, then one plate per side x 14, 12 and 10

Kroc/Kyle widegrip pullup: bw (260) + 65 x 8 x 3 These were a finger or two less ROM than I wanted but I was using a different bar and couldn’t watch myself in the mirror.

conventional deadlift: 135 x a couple, 315 x 1, 405 x 2 x 1, 455 x 1 (wore belt from here up), 495 x 1, 515 x 3 x 3

face pull, rope handle: 10 x 2 x 15

conventional deadlift, belt + straps: 455 x 10 These were hard but not awful- I should be good for more reps next week.

front plank: bw x 2:15 This was a big PR.

AM workout

Dirt Dozen, 20 seconds each. Only did three rounds. I felt wiped out from Halloween antics over the weekend.

Friday AM

20 minutes of gentle cardio and tons of stretching and foam rolling

Friday PM

medium grip bench: 45 x 5, 95 x 2, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 315 x 3 x 5 I did something different with my grip on the second set and it felt worse but was much stronger so I’m going to try to replicate it.

strong band reverse band press: 315 x 10, 345 x 9, 335 x 8 I am probably going to just stay with 335 next week so I can make sure and get my reps. I used the same grip here as my normal bench grip, instead of going narrower.

pullups: bw x 12,12,10

machine row to face: 90 x 2 x 15

press/fly combo: 20’s x 2 x 10

prestretcher crunch: 50 x 5, 110 x 2 x 10

Saturday

I took a nice hot Epsom salt soak and then went in and did a very thorough job of stretching and foam rolling anything that felt sore or tight. Then I ate two five dollar foot-longs.

Tuesday – AM

hang snatch: 95# x 15

dumbbell swing: 30’s x 25

four rounds in 18:30

Tuesday – PM

oly bar curl: 95 x 3 x 10, 85 x 10, 75 x 10 superset with:

overhead rope extension: 100 x 10, 110×3x10, 120 x 10

other random curl stuff

Wednesday – AM

50 8-count bodybuilders

I did these in bouts of 10 instead of 5 like I normally do. They were a little harder this way.

Wednesday – PM

tons and tons and tons of stretching and warmup

straight bar free squat: 225 x 10, 245 x 2 x 10

dumbbell Kyle row: 100 x 3 x 15

leg press: 4 plates per side x 10, 5 plats per side x 2 x 10

safety bar goodmorning: ssb + one 25 per side x 3 x 10 I arched super crazy hard on these. It was so legit it made my back and abs spasm.

high incline GHR: bw x 3 x 10 I can’t get my form right on these and I know there’s something wrong with it. I yelled and bitched at Kyle for no reason at all because I was pissed about it. Sowwy Kyle

Palloff Press: 100 x 2 x 10 left and right

Thursday – AM

log clean: log + 25 pound bumpers x 3 x 10 superset with

hanging pike: bw x 3 x 5

I took my sweet time and didn’t feel too terrible. I don’t even feel too about about sandbagging, since this is an off week anyway. I can tell this workout is going to be much harder next time.

Thursday – PM

I did a regeneration session. No cardio, just stretching and foam rolling. I felt fantastic afterwards.

I pulled a 40 pound PR at the NASA Iowa Regional meet for my first 600 pound deadlift.

My bench press was mediocre, I smashed my opener with 353 on the bench but lost my second attempt with 401 about three fingers off my chest. Having to bench flat footed really messed up my spine. I was shooting for 1000 pound push-pull total but I’ll have to let that lay for another time.

Today I just skipped my deadlifting but basically trained like normal.

military press: 45×3x5, 95×1, 135×1, 155×2x5

Partial pullup: bw+20×3, bw+40×3, bw+60×8x3 These are done Kroc/Kyle style, real wide grip and just pulling to head height. Kyle suggested I change these up and I’m going with it. I’m still going to do normal strict form deadhang pullups for reps at least one day per week.

leg press shoulder press: one plate per side x 2 x 10

Someone stole my leg press and started doing some kind of retarded half-reps with it so I just moved on and did some lateral raises rather than unload so many plates.

lateral raise in scap plane: 20 x 2-3×15

front plank: 2:00

Dirty Dozen

toy soldier
1LRDL
pushup
hip thrust
bike
lunge
v-up
air squat
mt climber
thruster
side plank
trap bar dead

I did each one for 20 seconds and did three rounds total. I need to increase these again up to 30-45 seconds because my conditioning is shitty again.

There were three of us curling in a row, on the platform tonight. It was epic.

random band speed curl warmup thing superset with plyo bench pushup thing

strict oly bar curl: 115 x 5 x 3 superset with

reverse grip full range bench: 275 x 5 x 3

axle armwrestler curl: bar + 10’s x 3 x 8 superset with

incline db curl: 25’s x 10

I worked in triceps with three sets of bwx15,17,15 on the dip.

That’s pretty much all I did and my joints felt fantastic compared to this morning.

four rounds for time of:

135 x 15 hang clean

25# dumbbells thruster for 15 reps

Elapsed time: 18:26

Brutal.