We got to pull some singles tonight, finally. I was in hog heaven.
conventional deadlift 225×3, 315×1, 405×1, 455×3, 475×1, 495×1, 515×1
Safety Squat Bar lunges – EDT, 75#, 36 reps, 15 min PR Zone
incline dumbbell curl – EDT, 45#, 31 reps, 10 min PR Zone
dumbbell shrug – 110#, 31 reps, 10 min PR Zone
knee raises – two sets of thirty
It’s pretty awful when the mercury edges above freezing and it feels like a fucking heatwave. I wore fully half as many layers as normal and I still felt like a walrus in Tahiti.
Hottie Report: There were a few hotties in and around the intramural basketball game. Got to love the dirty blondes… referencing the haircolor alone, I assure you.
Got a PR on the squat today, a good thing seeing as the meet is only a couple weeks away.
free squat 225×1, 275×1, 315×1, 365×1, 385×1, 405×1, 425×1
Leg Press – EDT, 450#, 33 reps, 15 min PR zone
GHR – EDT, front elevated 2″, 33 reps, 15 min PR zone
That’s all I did tonight, I opted out of arms, neck harness and SSB partial arches. Not only did I not want to do anything else, but the gym was getting ready to close up.
I just can’t wait till I get my new belt and briefs.
There was one hottie in the gym tonight, but you definitely needed to ask her who she’s going to vote for, if you catch my drift.
I had the laptop so I got to enjoy Dethklok and Mastodon in all their glory.
Bench Press 225×3, 275×3, 315×3, 335xmiss, 365xeccentric
dumbbell bench 100×35, EDT, 15 min PR zone
cable row 150×35, EDT, 15 min PR zone
EZ curl 95×31, EDT, 10 min PR zone
dumbbell raise 25×31, EDT, 10 min PR zone
side bends on GHR 25×12, 35×12
Free Squat 225x2x1, 275×1, 315×1, 345×1, 365×1, 385×1 I might have cut the last one a little high. I think my problems with the squat are all in my head, but we’ll see come meet day.
Leg press – EDT, 4 plates, 31 reps, 15 min PR zone
GHR – EDT, front elevated six inches, 31 reps, 15 min PR zone
EZ bar reverse curl – EDT, 95#, 40 reps, 10 min PR zone
neck harness – EDT, 50#, 40 reps, 10 min PR zone
Safety Squat Bar partial arches on parallel boxes 150x3x15 I kept the bar on in between sets and timed. It took me about four minutes, and that feels like a long time with a yoke on your back.
I realized how lame I am when I got done training tonight and went to the ATM. I ws using the machine and noticed the long line behind me. I was thinking “Damn, why are all these people out at night. Fucking kids.” Then it struck me that it was like 7:30 PM on a Friday night, and maybe I was the one out of place.
Oh well, like they’re so great anyway.
I started out tonight with some ME work with the axle. Actually, I’m not sure I would even call this ME work, as I didn’t really hit any big lifts or get that much volume. I wouldn’t call it a waste, but it wasn’t a home run either.
axle bench 75×1, 165×3, 215×1, 255×3, 305×3, 315×1, 325×1, 345xmiss Had some shady lift-off’s and really didn’t feel like pushing it tonight. Next week, it’ll be on like Michelle Kwan.
dumbbell bench – EDT 80#, 50 reps, 15 min PR zone
cable row – EDT 135#, 50 reps, 15 min PR zone
EZ bar curl – EDT 95#, 40 reps, 10 min PR zone
lateral raise – EDT 20#, 40 reps, 10 min PR zone
See my previous post on EDT if you don’t know what I’m talking about.
side abs on GHR bwx12, 10#x10, 25#x12
Little side-rant for you: We bought our GHR from Elite Fitness, while I think it’s the most basic model, it’s a solid unit. It was the first thing I ever bought for the club, and I’m particularly proud of it. Not only has the upholstery apparently suffered from some cowards mischief but someone wrote “Junk” on the description on the wall about how to use the machine. I figure it’s probably just some loser who can’t do a single rep and decided the GHR was a poorly designed back extension. Those kind of chumps are the reason there needs to be a sign up in the first place. They’re also the reason I look for ways to do more exercises on the GHR and stay in the dungeon-like room we have it housed in.
Graffiti is only cool if it’s clever or artistic; this was neither.
This was a heck of a training session. All I ate all day before training was protein powder. I bought this so-called “blender bottle” with a little ball-shaped whisk in it, and I ate a ton of protein shakes instead of the copious amounts of junk food I normally eat. Incidentally, Wheatsfield here in Ames had little baggies of soy lecithin, which is a really bas ass emulsifier and helps get supplemental fats dissolved in your shakes.
I threw in two sets of 8 GHR’s in my warmup tonight and then proceeded to:
conventional deadlift 315×1, 405×1, 450×5, 455×5, 465×5 This was a PR at5 reps.
Safety Squat Bar lunges EDT – 60 pounds, 18 reps in a 15 minute PR zone This was pathetic. I hope it’s because I spent a lot of time before my first set standing around with the bar on my back (like a minute or two) and I was just tired. Still, this shouldn’t have made me want to lay down on the floor between sets like it did. And which I did. I also don’t know if I’m using the SSB backwards or not. Regardless, it’s hard.
For those of you who don’t know, EDT or “escalating density training” is Charles Staley’s training system. It’s really cool, inherently goal based, self progressing and autoregulating. It’s good stuff.
Essentially, you just pick two non-competitive exercises, and do sets not near failure trying to accumulate as many reps as you can in a given time period. When you increase your reps, you can increase the weight.
Google it and read up on it, then find yourself a copy of Staley’s “Muscle Logic” which explains in-depth.
incline dumbbell curl EDT – 30 pounds, 29 reps 10 minute PR zone
dumbbell shrugs EDT – 80 pounds, 29 reps 10 minute PR zone
I intended on doing hanging pikes as my last exercise, but I didn’t have it in me, so I just did knee raises with the dip bars, three sets of 15 or so.
There were even some gals in the gym playing basketball, so in every respect it was a good training night. Also, Kristen must have updated her Ipod or something, because she had some bangin’ good tunes on the stereo.
After training, I had Chinese from Hyvee (an Iowa grocery store, FYI), along with an extra serving of fried rice and a can of “Chinese Fancy Mixed Vegetables” or somesuch. Rice and veggies, that’s healthy, right?