strength training redux.

chris is still down with the flu, hope he shakes it off soon - the weather is coming around in chicago and it will soon be time for strongman camp!

anyways, pat joined me at the logan square xsport this afternoon for another session. we went earlier to avoid the congestion and idiots that start to filter in around 5pm.

we got in some heavy bench pressing and dumbbell rows - 6+ sets. then we finished it off with some lat pulldowns, tricep pushdowns, and rotator cuff rotations. i pushed the issue with some supine seated dumbbell presess and nearly puked on my last set. i’ve started dieting and am following the ‘anabolic diet’ which is basically a 5 day carb restricted diet (mon - fri) and then a weekend re-feed. it was my first week and im fighting through the carb depletion — i’m supposed to really kill it on fridays to prep for the re-feed on saturday…i think i accomplished this because i was crushed afterwards and am still reeling at 10pm.

flat bench press - barbell:
135x10x1
225x8x1
275x5x1
295x5x1
315x5x1
335x5x1
365x2x1
315x5x1

dumbbell row - chest supported:
70x10x1
75x10x1
80x10x1
85x10x1
85x8x1
85x9x1

lat pulldown - to chest:
185x10x1
200x10x1
220x10x1

tricep cable pushdown - rope:
85x10x1
95x10x1
105x10x1

rotator cuff external rotation:
15x10x3

seated dumbbell press - supinated:
85x10x1
105x6x1

Duration: 90 minutes

chris was sick tonight so i called pat to see if he’d be up for training tonight at xsport. i dont think he was at first but agreed to meet me. we trained front/back squats and some RLDLs. good times! i picked up a new belt this past weekend and am still breaking it in…pat had to help me get it off afterwards…

Front Barbell Squats - ATG:
225×6x1
255×6x1
275×6x1*** new PR
275×5x1

Back Barbell Squats - ATG:
225×8x1
255×6x1
275×6x1
275×6x1

Romanian Deadlifts:
275×10x3

Duration: 70 minutes

i am back from my roadtrip to KC for my dad’s wedding reception. it was a great time and i didnt really mind the 20 hrs+ of driving! i missed training on friday and was eager to get back into the gym today.

swiss bar flat bench press with chains:
235x5x1
255x5x1
265x5x1
275x5x1

inverted row on rings:
BWx8x3

supinated dumbbel press:
65x12x3

face pull:
120x12x3

band pull apart:
RedxAMPx3

rack pull deadlift - 2″ below knee:
405x8x1
455x8x1

Duration: 100 minutes

another round of snatch grip deadlifts to destroy my lower back! i increased the weight and the sets this week - i’m pleased! however, i was really fried and sore after they were completed. i did some restorative/grip work and called it a night

snatch grip deadlifts:
385x5x1
375x6x1
375x6x1
375x6x1
375x4x1

sledgehammer grip work:
Sldgex10x3

Band pushdown:
GreenxAMPx3

Duration: 100 minutes

i felt horrible for most the day; i think i drank some bad protein because i was puking until about 2pm this afternoon. once i got it all out of me, i was ravenous and ate a bunch of food so i would have some energy to train. i think it was a decent workout but i could’ve done better on the flat bench presses.

swiss bar flat bench with chains:
215x5x1
235x5x1
245x5x1
265x4x1

inverted row on rings:
BWx6x1
BWx7x1
BWx7x1
BWx6x1

standing face pull with rope:
170x10x1
160x10x1
160x10x1

supinated dumbbell press with 3 second pause:
65x10x3

band pull apart:
RedxAMPx3

rack pulls - 2″ below knee:
405x8x1
425x8x1

Duration: 100 minutes