More Bicepts Foolishness and Conorditioning in the Cold

random speed reps of curl to rev up the CNS

arm wrestler curl: worked up to 115 x 8 which is a PR

superset with 35 x 10 and 40 x 6, both PR’s I think

reverse oly bar curl: 75 x 2 x 10

preacher curl: bar x 40 and 45 x 20 with iso

dips: bw x 10, 12, 15 and 20 That 20 repper was hard. Don’t know what I weigh, but 20 dips seems legit for someone between 250 and 260.

Then I went out and walked around the cross country course (air temp approximately 50 degrees FYI). I took my kitchen timer and walked briskly for two minutes and then did a set of five 8-ct bodybuilders as fast as possible. I did that for about 28 minutes so I would be sure I got 10 rounds in. It really wasn’t that hard. Next time I’m going to jog the two minute part. Or something, I haven’t decided.

More Bicepts Foolishness and Conorditioning in the Cold

Motivation from the T-Nation Archives

Tip of the day 06/01/07

The Difference

The difference between a champion and a loser is in the mindset. Champions welcome pain. Losers avoid it at all costs. Champions seek out challenges. Losers have an aversion to challenges. A champion embraces grueling workouts that push his mind and willpower to the brink. A loser sits quietly on a leg extension machine and reads the latest issue of Us magazine.

-Chad Waterbury

Motivation from the T-Nation Archives

More Squat PR’s

safety bar box squat to parallel: worked up to 365 (400) x 2 x 1 and then finished with a double. It didn’t feel good and I’m sure it wasn’t pretty, but it was a huge PR. The last time I used the straight bar I did 465 for two singles with a belt. So I’ve closed the gap between my safety bar/no belt and my straight bar/belt to sixty pounds, which is a big improvement.

straight bar walkout: 245×1, 335×1, 425×1, 475×1 I worked up to 595 in 50 pound jumps. It also wasn’t really a walkout because I did it in the mono. It was more like a liftoff. I wore my belt and my torso strength seems crazy better. I think my rectus is so much thicker I have to wear my belt in a different place.

SSB death set, high box: 295 (330) x 30, no rerack. This is the third week in a row I’ve been tackling this weight and I finally got it with no reracks. I felt bad.

barbell hip thrust, tall box: 115 x 2 x 10, 115 x 15 I actually had a little bit of a glute pump here.

I did some kind of band TKE too.

More Squat PR’s

Pulling and Arms Double Date

Double update, that is.

Monday

military press: worked up to 205 x 1, 210×2 and 215×1

pullup: bw + 60 x 3 x 2

conventional deadlift: worked up to 545×1

incline axle: 135x2x10, 155x2x10, 165×10

leg press shoulder press: plate + quarter x 10ish, drops sets down to empty sled, lots of reps and shit

conventional deadlift, belt, straps: 435 x 12

Tuesday

spotted a cat who squatted something like 860 – it was sick

did cheat curls up to 165 x 3 x 6

then I did a ton of sets of arm wrestlers curl – 95 x 10 superset with 20 close grip knuckle pushups

The last set of curls I did 15 reps and the last set of pushups I did flat palmed and banged out 50. Fifty pushups makes Conor real out of breath.

Pulling and Arms Double Date

Bench Day – Down But Not Out

Well, this was the worst benching day I’ve had in a while now. If I reflect on it, it’s about as good as my meet PR and I hit it for a double. My hips were real tight and my setup didn’t feel right, combined with a more stressful workday than normal, I just wasn’t on my “A” game. Oh, also, I worked out my grip one finger in my warmup, which may have something to do with it.

bench, middle finger on rings: 45×5, 95×2, 135×1, 185×1, 225×1, 245×1, 275×1, 295×1, 315×1

bench, pinkie inside rings: 335×1, 350x2x2 Friday I had a quart of icecream for lunch, which made me realize I haven’t been taking care of my protein needs like I should, which certainly doesn’t help make PR’s.

Scoops Row: 155x3x10, 185 x 3 x 10 I’ve been working on these pretty hard and trying to get the form the way Kyle wants it. I think I’ve been doing them twice a week. Superset with:

wide grip bench, index finger outside ring: 225 x 5 x 10

machine face pull (setup so row to clavicles or higher) 45 x 2 x 20

light band terminal knee extension: 2 x 30

dumbbell loaded prestretcher crunch: 125 x 10 These felt fine, oddly enough, but they caused me severe ab cramps that left me on the floor for several minutes. Usually I can tell if I overdo these but it really caught me by surprise this time.

Oh, and I finished up with a couple sets of 20 band pull aparts. I like to watch in the mirror and was trying to do these with good posture, which I think helped strain my abs.

Bench Day – Down But Not Out