Bloat-Assisted Pulling

It has to be the weekend weight gain, but who knows. My pulling felt a lot stronger this week.

conventional deadlift: worked up to 455 x 3 x 5 My warmups actually felt good and my back was okay but these just took a lot out of my and I dawdled for a long time in between sets. I’ve been so lazy lately about volume and I was so out of shape today that just getting all three work sets in was a big accomplishment.

weighted pullup: worked up to bw + 60 x 2 x 5 These were real weak. My hand/grip strength is deplorable right now.

axle curl: axle + 10’s + 5’s x 2 x 6

GHR, front incline on lowest box: bw x 6

Stuff I skipped: any useful amount of accessory work on the stuff I did do, pull aparts, high rep prestretcher crunches and front plank.

Bloat-Assisted Pulling

Labor Day Weekend Training Updates

Since I’m such a popular, interesting guy I have plenty of free time to update my training log this weekend.

Wednesday AM

I don’t remember exactly what I did but involved using the elliptical for a pretty hard steady state session. It was short, 20-30 minutes but I don’t remember exactly which now.

Wednesday PM

free squat up to 425×1

safety bar box squat: 170 x 3 x 15

bodyweight pistols, 15 per side

Thursday AM

ran an interval on the treadmill, 9.2mph for 75 seconds, 3.3mph for 45 seconds. Did 8 rounds.

Thursday PM

ran 2 miles outdoors in 15:40

Friday PM

bench press, worked up to 340×1

incline dumbbells: 80 x 13,14

bodyweight adjusted pullups: bw + 5 x 10×10 I actually did 11 reps on the last set. This is the first time I’ve ever gotten all ten sets of ten. The idea here is that if I lose weight I add a little back in to make up the difference and keep the load approximately the same. I suppose if I gained weight I would just try to keep the reps the same.

scoops press (seated partial military done from top down to head height): worked up to 135×19, 25

incline hammer curl with ascending iso’s: 25 x 2 x 10 What I do here is do a rep, then halfway down at about the forearms parallel to the deck I pause for one count. Then I do the second rep and pause for 2 counts, and on the third repĀ  pause for three counts, and so on up as high as I could go. I’ll probably increase this buy a few reps/counts and then increase the weight and start over.

band resisted prestretcher crunches: light band x 2 x 10 These were super hard. After the first set I was gassed and the amount of slack I left in the band on the second set was pathetic.

enhanced front plank: bw x 60 seconds I call these “enhanced” because you just reach out farther than a normal plank. So instead of setting my elbows directly underneath my shoulder joints I reach up and try to put my elbows as far away as my fists are in “normal” plank position.

Labor Day Weekend Training Updates

More Cardio and Shoulders

TuesdayAM

treadmill interval – ran 9.2mph for 60 seconds, 3.3mph for 60 seconds for 8 rounds

Tuesday – PM

military press, work up to 185 x 1 and it sucked

HS preacher machine: 45xsome, 70 x some, 70 x 2 x 20 superset with:

dips, bw +belt and 2.5 x some, 25,25 This is the first time I actually got both sets of 25 reps. Must be the beta-alanine.

shoulder machine: 85?x15

pec deck: 185 x 12

Wednesday – AM

elliptical worked up to level 16 and speed 6.5-7.0mph for 15 minutes. Heart rate monitor didn’t really pick up.

More Cardio and Shoulders