Squat Wednesday April 15 and Bench Friday April 17

Wednesday 4/15

SSB box squat to parallelish box (one notch down from highest setting:) 25’s x 2-3, 45’s x 1, 45 + 25 x1, 2 plates x 1, 2 plates +25 x 1, 2 plates + 25 + 10 x 5,5,6

invert row: bw x 2 x 10 triset with

isometric hold hip thrust: bw x 45s, 45s triset with

reverse hyper: 45 per side x 15, 20

ADSR: 2 plates x 1 trip per side

side plank on tall jump platform: 60s per side

random other sled work

 

Friday 4/17

bench, inside orange power rack: 45×2, 95×2, 135 x 1, 185×1, 225×1, 245×1, 275×1, 280 x 5,5,7 I switched to the rack because I won’t always have a spotter due to my work schedule. Safety first, plus this way I can set up farther underneath the bar to more easily give my own lift-off’s.

push up, hands on lowest platform box thing: bw x 15

invert row: bw x 10

sled presses/sled reverse flies: One plate x 75 reps (broken up into sets of 25 alternating)

 

 

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Squat Wednesday April 15 and Bench Friday April 17

Bench April 10, 2015

bench, ring between index and middle finger: 45×5, 95×2, 135×1, 185×1, 225×1, 275×5,5,6

These felt okay, but just okay. The only thing I don’t like about a competition bench is that I can’t get far enough underneath the bar to comfortably give myself lift-offs. For every other purpose a competition bench is awesome, and the bench position is great when your giving lift-offs it’s just not my cup of tea for doing it myself.

pushup: bw x 15,15,15 superset with

ring invert rows: bw x 15, 15, 10

reverse hyper: 2 plates x 10

ARSD: plate + 25 2 trips, altrernating sides on each length. I also wore my funny Rockport walking shoes for these which makes it feel different than when I wear my other minimalist shoes.

sled face pulls, rows and presses

 

Bench April 10, 2015

Another Better Than Nothing Day

Well, I should have known today wasn’t going to be a strong day. No wonder, when I checked my log my last full recorded session was almost a month ago. With all the bullshit in  between and this odd week it’s no wonder I wasn’t on my game. At least I got some meaningful work in and I’ll be in a better position to drop back a wave or two and start over next week. (Trying to stay optimistic.)

medium grip bench (MGBP, pinkies touching rings): 45×5, 95×3, 135×2, 185×2, 225×1, 275×1, 295×1, 305×5,5,5 The last recorded workout I got 5,5,7 here so I thought I would be fine repeating those weights for this wave, maybe even getting 8-10. I was wrong. These were tough and I barely got 5 on my last set.

close grip bench press (CGBP, pinkies 1/2″ inside rings) I took one rep with 235. It felt horrible so I stopped, which I’ve never done before. I should have been good for 3-5×10 here.

conventional stance deadlift: 315×1, 365×1, 405 x 1 (switched from double over to mixed grip), 455×0 (added belt) This is where things got really cruddy. I didn’t feel right on any of my warm-ups and to make matters worse I left my good Inzer belt at home so I was using the shitty loner belts at the gym. (Sidenote: why do those things even exist? Who designed those things and what are they good for? They’re a single ply of leather softer than my normal dress belt and they’re about 1 1/2 inches wide in the front and 4 in the back. It’s like an uncomfortable and stupid looking variant to not wearing a belt at all.)

At any rate, I went to pull 455, broke it off the ground and got about 6″ off the deck when I just said fuck it and set it down. I could tell it wasn’t right and if I had pushed the issue that day I would have hurt myself. The only thing more demoralizing than having to miss a deadlift is missing a deadlift with a weight you should be getting 10 times. I had to just turn my music up a little, avert my eyes a little more to avoid talking to/contacting anyone and just tried to go about the rest of my workout. At least I’m proud I didn’t just give up and leave or cut my planned ancillary work short. One of my goals is to do what my old partner Scoops would make me: do what’s on the paper and if it really doesn’t work or feel right, change it for next time.

2/1 concentric/eccentric cable row: 45 x 2 x 10 L-R These are something I’m playing with. I use a single handle on the cable row and use both hands for the concentric and then lower with one hand, doing all the whole side for one side then switching. This was also confirmation I did the right thing backing off the deadlift because my back gave me some twinges just setting up for this.

I supersetted these with 1-leg hip extensions off the bench for the cable rows. bw x 2 x 10 L-R. These felt pretty good and I got a pretty decent glute pump so I don’t feel like I accomplished nothing for my pulling muscles. Next week I’m going to do 1-2 sets of pullups before I get to these.

I finished with some ab and lower back work.

back extension on the 45° bench. bw x 2 x10 At the top of each movement I do essentially a reverse fly with my arms in a neutral 45° adducted position. I squeeze the top as hard as I can, trying to get my mid and lower traps. (I call these “Titanics” in my log, like the I’m King of The World Pose.) At the same time I squeeze my glutes even harder so as to counter the natural lordosis that comes with the upper back extension.

supersetted these with weighted prestretcher crunches 75 x 2 x10 I used to do these with a rolled up yoga mat but I didn’t have anything like that and I don’t know if I want to buy one just for this movement. A half foam roll would work great but they don’t have one and I don’t want to mutilate my good one. I tried an “Ab Mat” which sucked and I tried a whole foam roll which was better but a little too aggressive. I could take the sleeping mat that I was issued, (which has been unrolled once since I hit the fleet) but I would look like a dork carrying that in and besides it’s big and unwieldy. I’ll have to raid the linen closet and see if I have a big not-so-nice towel I can steal.

 

Another Better Than Nothing Day

An Update!

Monday AM

ran a mile or something

Monday PM

military press: 115×10

conventional deadlift: 465×5,

speed safety bar box squat to above parallel: one plate per side against heavy bands 15×2 and real fast

conventional deadlift: 225x3x15

pullup: bw + 35 x 5,5,8.5

some random arm work including a pointless dropset

My back and abs were both fried from all those pathetically light reps.

Tuesday AM

ran two miles or something

Tuesday PM

military press: worked up to 175×5, 4

barbell curl: 95 x 5,5,10 I’ve decided I’m going to start doing these 5/3/1 style

close grip tricep pushup things to a box with feet suspended: 3 sets of 20

some other random arm work including a pointless drop set I don’t remember what exactly I did but it totalled about 100 reps

Wednesday AM

Did nothing because I’m a lazy POS

Wednesday PM

military press: 115 x 10

safety squat bar squat to parallelish box: worked up to 350×5, 310×5,8 That first set was real hard and a misload

safety squat bar squat to parallelish box, reverse heavy bands: 350×12?, added thin bumper and banged out a few more reps. I like the term “mechanical dropset” for these.

stiff leg to blocks: 115 x 3 x 15

neutral grip chins: bw + 25 x 10,10,9
random arm work including a drop set

Thursday AM

ran a couple miles

Thursday PM ( trained especially late)

bench press: worked up to 315×4

conor press (leg press chest press): two plates per side x 5 x 15 superset with

machine row: 100 x 5 x 10

california press on leg press: worked up to 35 per side plus double mini bands x 2 x 12

scoops press on leg press: 35 per side x 10?, empty sled x 15,5,5 rest-pause

lean away single arm dumbbell curl: 30×10, 35x2x10, 35×10,30×10?25×6? (drop sets) I really like this movement…

trap III raises: 8 pounds x 10

horizontal scap shrug-row: 75 x 10

trap III raise: bw x 15

One of my priorities on this wave is getting arms that look like I actually lift weights so I’m trying to add a total of 200-300 reps of arm work per week.

An Update!

End of Week Training Update

Friday AM

Ran 10.5mph for 60 seconds and walk 3.3mphfor 60 seconds for 10 minutes. I always finish on an upswing, increasing the incline and speed so I think I finished at 11+mph and 2.0 incline on the last one. Then I did 1-15 minutes of gentle elliptical, I don’t remember exactly.

Friday PM

bench press: worked up to 315×5 This is my worst showing of late on the bench but given the circumstances it’s fine.

conor press: two plates and a quarter per side x 3 x 15 superset with

weighted pullups: bw (~220) + 25 x 3 x 10

supinated pullup: bw x 10

random scoops press on leg press

back braced hanging abs on stall bars: bw x 30

Saturday AM

About two short lengths of Growler push with two hundreds

8 short lengths of Growler push with one hundred, 30 seconds of rest in between, firm

two short trips of rows with 145

one short trip of reverse flies with 45

one short length each way of one arm reverse curls, alternate sides per trip

Basically a ton of random sled work and finished with one set of 30 hanging ab thingies. – NO ab cramps of late.

End of Week Training Update

Friday Run/Restoration/Lift

AM

Ran one minute @ 10.0mph and walked one minute @ 3.3mph for 10 minutes, covering a little over a mile. Then I did 10 easy minutes on the elliptical for no reason at all.

Afternoon

Pulled the sled forward with 100 pounds for 12 trips.

PM

safety bar high box squat: one plate for 10 reps This is some easy extra work I do when I remember. It did not treat my hip well.

bench press: 45×3, 95×3, 135×3, 185×1, 225×1, 275×1, 295×1, 315×1, 350×1,1,2 I got to maybe three board territory before I got stuck on rep three.

leg press chest press: worked up to 3 plates per side and a 25 for 7 reps then did a drop set ith 3 plates down to one plate.

barbell scoops press: worked up to 185 x 14 then did 28 reps with 115

machine high row/face pull: one plate for 12 easy reps


Friday Run/Restoration/Lift

Passable Pressing

Friday AM

Did 50 8-ct bodybuilders in 7:30

Friday PM

worked up to 330 x 4 on the bench, which is not so great. I need to stay at this weight for the next wave.

dumbbell incline bench: 75’s x 16,16, 15

pullup, pronated, thick grip bar: bw (226?) x 7 x 10 I wanted to get to 10 sets but only got to 7 so I’m going to try to get to 8 this week.

prestretcher situp, incline 3: bw x 32 reps

Saturday – took this off because I was flat beat from helping people move.

Sunday – off

Monday AM – did 70 minutes of steady state cardio on the elliptical at level 16 and bumped my speed up to 5.5-6.0 I was completely saturated with sweat and I think I had my heartrate above 150-160 for 45 minutes or so.

Passable Pressing