Holiday Updating!

I seem to have come down with some kind of illness. For a guy who doesn’t get any action, I sure get sick a lot. Seems like the worst of both worlds. I was going to train this week and hit some triples, but I’m going to take it easy, get my diet cleaned back up and jump in next week with my sets of five. In the mean time, here’s a little poem I wrote about how I really feel:

I want to be jacked, I want to get yoked
Ellipticals and broccoli, what a cruel joke

Squats and deadlifts, cupcakes and tv dinners
Only ladies and manboys work out to get thinner

I turn red and bleed on a big squat attempt
Still less painful than climbing the stairs to my apartment

If you don’t know, fat makes you strong, see,
That’s why I have these folds hanging off me

Only a few more pounds, on my frame and my total
Till I can get some gear, a shirt and suit and get fucking moto

Till then, in the gym and buffet line I’ll be
Dreaming of waddling on and off the platform, victoriously

First Week of Rep Bench Press

It’s weird to me doing sets of high reps without doing any heavy work. I don’t like it.

rack jerk: 135×3 (press). 185×3, 205×3, 225×3, 235×3

bench throws: empty bar x 2×3

bench press: 135×5, 185×5, 225×10, 275×9, 295×5

close grip bench: 225×8 with pauses

dumbbell incline: 110×6, 100×9, 90×10

machine rows: 90x3x10 holding top position for a momentary pause

skipped db extensions because my elbows have been giving me trouble. Same reason that I did more warm up reps on bench than normal.

ez bar curl: 95×10, 105x2x10

mini band pressdowns, on knees, just pumped out lots of reps and according to Kyle, looked like a kitten playing with yarn

GHR side bends: 25x3x10

YTWL – 5’sx15,8

I did some extra work rolling on the pvc pipe before and after training and I think it’s helping. Our female team mates have been hard to coordinate schedules with, but Kristen came in and got some work done pulling full deads from the floor. She’s a strong gal and could show a lot of our members a thing or two.

Kyle did a bunch of extra work stretching and using the pvc too and he’s starting to be able to get into a much better setup on the bench. I really hope this helps him blow up on the press.

Rep Deadlifts Make Conor Sad

box jump (22″): 30’sx3, 50’sx3, 60’sx3, 70’sx3 Those 70’s were pretty heavy. I’m glad I got on top of that thing.

hang snatch: 135×3, 155×3, 165×3, 175×2

conventional deadlift: 405×10, 425×8, 455×6 Man, these sucked hard. I felt pretty crappy after these.

reverse grip bench: 225×8, 245x2x8

rack pull/shrug: skipped

GHR: bwx10, 15, 15

chin up: bwx6,5,4,3,2,1 + one eccentric with partner resistance and 30 pounds of weight

face pull: 5×25

neck harness: 30×25 + 30 seconds neck flexion with 10# weight

prestretcher crunches: bwx2x15, 25×15

random grip work with a Captain’s of Crush #1

ConorAttack! is a Year Old!

I just thought I would let my readers know that ConorAttack! just completed it’s first full year of blogging. It’s been a good run, hasn’t it? I encourage you to read through the archives and have a laugh and try to find something to apply to your own training. After all, if this isn’t contributing anything to anyone, it really in’t worth doing.

Here are a few of my favorite posts so far:

Another Extra Workout and Training on the Road

Lumber Lifting, Lumbar Lifting, Supplements and Diatribes

Boards, Borgir, Burgers and Music to Move You

Flaccid Errectors, Benching and Lovin the Large Ladies

Does this make me a cardio bunny?

“Good” Cardio Session with a literary Conor-Attack featuring more swearing than usual and a Mega Hottie

Medical Adventure and Something I Hate About Weights

Meet PR’s – Boosh!

It’s Official: I’m going to Hell

Fat, Antifat and Paradigm Shifts

Damn, Y’all Are Fine As Hell!

For Reals Cardio… Or Not

GFH Bros!

Wow – Just Wow

Deadlift and Dead Accessory Day

Hella Squat Day

box jump (22″): I don’t remember what I used for these, but I sat down on a bench and held dumbbells and jumped onto the boxes.

hang clean: 135×3, 185×3, 205×3, 225x2x2, 225×5 PR on the hang clean, both for weight and reps.

free squat: 135×2, 225×2, 315×2, 365×5, 405×3, 425×1, 455×1 PR This was the most I’ve ever squatted in the gym. I’ve box squatted more, but not this deep.

Anderson front squat: 315×5, 365×5, 405x2x5

curl grip stiff leg: 225×5, 275x3x5

SSB calves: skipped!

one arm one leg pressdown abs: 190x5x5

leg press: 4 platesx6, 6 platesx6, 7 platesx6, 8 platesx6

preacher curl: 75×5, 85×5, 95×5? I don’t really remember what I used here. It’s not that important.

one arm press: 65×50

This was a hell of a workout. My neck was all messed up for a couple days. I don’t know what it was from, but I was trying to use a little different form on my squats. Instead of pulling my elbows back, I started pulling them forward, so my elbows are more underneat the bar instead of behind. I read in one of Dave Tate’s articles that pulling the elbows back will force you to round forward and bow out, which is one of the problems I keep having on heavy squats. According to my spotters, this helped. They said that last single was slow, but it was super deep and instead of rounding over I pressed back into the bar and kept it going. Good ’nuff.

Feeling Beat Up by the Bench Press

rack jerk: 185×3, 205×3, 225×1, 235×1, 245×1, 255xmiss Pretty good single here.

bench throws: bar

med grip bench: 225×5, 275×5, 315×2, 325×1 Not a PR but I’ll take it.

4 board: 325×5

machine row: 90×5, 135x4x5

db low-incline bench: 100×5, 110x4x5

ez bar curl: 125x5x5

db extnensions: 40×5, 45×5, 50x3x5

YTWL: 8×12, 8×8

GHR sidebends: bwx2x10, 25×10

I feel pretty jacked up today and I’m looking forward to not having to train for the next couple days. Then, I get to do high reps next week. Depending on how I feel, I might not even do any accessory work. Woo!

Representing Meatnormity in All Fields of Human Endeavor

Thanks to PZ Meyers‘ blog, Pharyngula over at ScienceBlogs I found this little game where I managed to do well enough on one level to insert an Attack!-worthy screen name:

Assembler: smashed!

Finally, a Single… and It Sucked

I can definitely tell I squatted Saturday. I think I’ll be even better when I’m fresh.

weighted box jump: 30×3, 40×3, 50×3, 60×3

hang snatch: 135×3, 155×3, 165×1, 175×1, 185xmissx2 This was really close. I can pull it to my neck/chin, so I ought to be able to snatch this.

conventional deadlift: 405×1, 425×5, 475×3 (belt), 495×1, 515×1

reverse grip bench: 250x3x7

rack pull/shrug from just below knee: 225×5, 275×5, 325x3x5

GHR: bwx8x5 I really tried to straighten out in the bottom like Kyle keeps telling me.

pull-up: bwx1,2,3,4,5,6,5,4,3,2,2 + one eccentric with partner resistance and a 25# plate on my belt. I didn’t have a lot of juice left for that eccentric…

neck harness: 35x2x12 + neck flexions with a 5 pound plate

face pull: 7x2x12

prestretcher crunches: bwx3x15

I feel like this just isn’t that much volume and I’m taking too long to get it done. I don’t want to have to start timing my rest between sets, but if I don’t start getting my act together I’ll do it.

Happy Birthday Devil Dogs!

The United States Marine Corps is 233 years old today. Here’s a link to a page with the Commandant’s Birthday message.

Now, here’s something for your eyeballs:

Boots With The Fur!

It was pretty cold when I went to class this morning. As I was getting back into my car with one of my classmates the song “Low” by Flo Rida came on and I asked her how many pairs of boots with the fur she thought we’d see on our way across campus. The answer: a lot.

Cold weather is upon us; time to eat, drink and smash weights!