Archive for June, 2010Squatting wiped me out today. My legs were sore leaving the gym. ATG Squat: Front Squat: 45-degree Hypers: Leg Extensions: + stretching + power yoga (70min) Duration: 140 minutes Another deload week in the books. I should have been well rested for today’s session, but my energy was absolute crap. Goal this cycle was 310×3, and I did that three times and probably could have had 4 reps each set…but no energy. Went to declines and I was toast. Inclines were a little better. Dips and chins weren’t so bad. It felt good to add some weight to dips - heaviest I’ve gone on them in a long time, sadly. Bench Press: Decline Bench Press: Incline Bench Press: Hammer Chins: Dips: + power yoga (75min) Duration: 140 minutes This was a pretty good session. This ends the first cycle of incorporating deads in the 3/5/1 routine. As I expected, hams/hips were feeling beat-up going into today’s workout, but I still felt very strong. Hopefully my hips/hams will adapt do this more frequent, higher rep, deadlift training. 600 was the target single today and it felt really easy. I’ve been trying to do more touch and go reps mixed in with pulls from a dead stop, so I did the first 4 reps touch and go, then let go of the bar, rested 5-6 breaths, then pulled it again. Good stuff. Sumo SLDLs felt good, but tough - back is very fatigued at this point. 45-degree hypers are great for the hams. I finished off with some landmine barbell twists. I haven’t done these before so it was nice doing something ‘new’ for abs. Deadlift: Sumo SLDL: 45-degree Hypers: Landmine Twists: + stretching Duration: 70 minutes Not bad. The heavy single today was very tough. Did more rep work on push presses today as I didn’t feel I had it in me to do some good heavy singles. Finished off with heavy wide-grip pulldowns and some curls. Forearm was hurting too much on preachers so I just did hammer curls. Standing Strict Military Press: Push Press: Wide-grip Pulldown: Kneeling Single-arm Pulldown: Preacher Curls: DB Hammer Curls: + stretching + yoga (60min) Duration: 130 minutes Man I’ve had a terrible headache today. Bad enough where I heavily considered moving tonight’s workout to tomorrow and just napping. That doesn’t happen often. I decided to suck it up and go at it, afterall, today’s target was just a single with 515, so…not too much work to be done. Warmups were tough, and after 465×3 I was wondering if a single with 515 was too much to ask of myself. Loaded the bar anyways and said I would triple it. I got 4 instead. F’n sweet. After a great top set on ATG squats I moved to fronts and worked on singles. Hit 405 again, but this time it was stronger and faster. No longer a grinder, but just a tough squat. Finished those with a 3 rep PR and did some abs and yoga. I’m glad I hit the gym tonight, as it has eased my headache a bit. ATG Squat: Front Squat: Ab Roll-outs: + stretching + yoga (45min) Duration: 105 minutes This workout was pretty epic as far as benching goes for me. Warmups felt really solid, very fast and easy. Target today was 325 for a single, hit that with ease. Could have done 5-6 with it. My all-time best ‘full-rom’ bench PR is 335 (done way back last April), so I opted to go for 345. Smoked it, then went for 355 and got that as well. Might have been able to grind out a 2nd rep with it, but I was very pleased with that. Did a triple with 315 then did some paused work to finish flat bench. Moved to singles on decline and incline, where I continued to add weight on the incline. Shoulder is still feeling great. Hit some dead-hang hammer chins for my back - these are always absolutely brutal and fatiguing. Ended the session with a handful of easy, totally discomfort-free bodyweight dips. Another good sign that my shoulder is nearing 100% (if it’s not there already). Bench Press: Decline Bench: Incline Bench: Hammer Grip Chin-Ups (dead hang reps): Dips: + stretching Duration: 70 minutes Well I am certainly not pulling from the floor this often, but today felt decent. Back and traps were shot from Monday’s antics, but did what I needed to do. Did some sumo sldl’s, which I haven’t done in a looong time. Not bad. Deadlift: Sumo SLDL: Lying Hamstring Curls: Standing Cable Adduction: Decline Straight-leg Situps: + stretching + power yoga (70min) Duration: 130 minutes This was a pretty good workout. Strict militaries are still feeling a bit off, but I got the target reps for today. After militaries I worked form on push presses with a couple sets with 225. My trap that I tweaked last Friday was feeling good today so I did some shrugs. Ended up with a pretty solid PR there. Finished the workout with some close grip pulldowns and various curls. Standing Military Press: Push Presses: Shrugs (holding each rep at the top for a second): Shrugs: CG Pulldowns: Standing DB Curls: Standing Cable Curls: Standing CG Cable Curls: + stretching + power yoga (50 min) Duration: 120 minutes Cruised through this workout. Hit the reps I needed and an extra. Had a few more there. ATG Squats: Leg Extensions: Seated Leg Curls: 45-degree Hypers: Standing Cable Abs w/ Ab Strap (hard tower): Standing Cable Abs w/ Ab Strap - wide stance (hard tower): + stretching Duration: 65 minutes Solid bench workout. Yesterday during cleans I tweaked my right trap (happens now and then, hurts for a few days then goes away) and that really hampered my right side’s lockout abilities, but I still had a productive session. Didn’t push declines or inclines too heavy as a result of the trap, but they still felt good. I have not done wide-grip bb rows since I started rehabbing my shoulder last October and they felt great. Did some dips and went to yoga. Bench Press: Decline Bench Press: Incline Bench Press: Wide-grip BB Rows: Dips: + stretching + power yoga (60min) Duration: 70 minutes |
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