Archive for December, 2010Nothing too exciting to report here. Shrugs: Pendlay Rows: Chins/Pullups: EZ Curls: + stretching + yoga (55min) Duration: 120 minutes A solid effort tonight paid off in the form of 2 more PR’s to add to the collection. Started off with bench - warm-ups were all easy. First rep with 345 was cake, but I felt like I faded fast. 3rd rep was kind of hard, probably had 1 or 2 more left, but I didn’t want to push it as 3 reps was a PR already. Squats all felt fine. Kind of stiff and achy, but that went away fast after a few reps. 560 was heavy, but I hit the 3 reps I wanted for another PR. Finished off with some flyes, lat work, and abs. Bench Press: Squats: DB Flyes: Single-arm Freemotion Y-Lat Row: Leg and Knee Raises (3 sets of each): + stretching Duration: 70 minutes I decided to change up the pace a bit and try for some PR’s for once. Goal today was to try to top my previous ATG squat PR of 555. Warmups were all cake so I loaded up 565. Contemplated a double after nailing the single then said screw it, time to try for 6 plates. Threw on 585 and crushed it. 30lb PR and 6-plate milestone on ATG squats. Afterwards I decided to try some flat db presses - I haven’t done these in years I think, at least completely unassisted. Worked up to a solid 5 reps with the 140’s utilizing short rests. That first rep with the 140’s probably sapped 4-5 reps worth of energy. I was feeling pretty pumped so I decided to do some standing EZ curls with some real weight for a change. I haven’t gone heavy on these in a seriously long time due to a general lack of giving a shit in regards to curls. Ended up with a pretty solid PR there. Finished off with some light chest flye work on the monstrosity. ATG Squats: Flat DB Bench: EZ Curls: Freemotion Cable Crossovers: + stretching Duration: 70 minutes Another crappy snow storm puked a substantial amount of snow on us again so plenty of shoveling was done yesterday and today. Since my back was pretty achy from it all, and the gym is closed Saturday for Christmas, I made the decision today to just hit things hard over 2 workouts this week - bench tonight, squats Thursday. The target for bench this cycle for a single was 355, my old PR prior to last cycle. I wasn’t feeling super on bench, but ended up hitting 355 for 2 singles, then finished 355 off with a double, which is a 2rm PR. Moved down to 335 and 315 for more work. Solid benching effort. After bench I did various back and tricep accessory work. I figured out how to link the 2 stacks together on the Freemotion monstrosity to make some movements more difficult (ie: kneeling one arm lat rows), which was nice. Bench Press: Tricep Pushdowns: Tricep V-bar Pushdowns: Standing OH Extension: Freemotion Tricep Extension (kickbacks): Freemotion Lat Pulldown: Freemotion Single-arm Kneeling Lat Row: + stretching Duration: 80 minutes Squats were ridiculous today. Warmups were cake, as was the 480 top set. Target was 5 reps, did an easy 8 for a 8-rep PR, and beltless. Had another 4 reps there probably. Bench was pretty difficult as my legs were fried, though. Still hit 320 for 5 to hit the weekly target again. Awesome. Moved on to cg bench and kept things lighter as my tris were feeling toasted. Easy assistance work focusing on rehab/recovery followed to finish things off. ATG Squat: Bench Press: CG Bench: V-bar Pushdowns: Rope Pushdowns: Tricep Extensions - Single arm: Rope Face Pulls: + stretching Duration: 60 minutes Solid back workout. High volume on pendlay rows at a lighter weight to really work the back with slower reps. Pendlay Rows: Shrugs: Hammer Chins: EZ Curls: DB Curls: + stretching Duration: 90 minutes We got hammered with 20″ of snow on Saturday so Sunday was spent snowblowing and shoveling, etc. I skipped yoga last night to let me shoulders/back/elbows rest up a bit, but I was still feeling it moving through bench today. Regardless, I hit a PR with 320 for 7 reps. Had one more rep I think, but I smacked the support posts at the bottom on the last rep and I got thrown out of my groove a bit. Feeling real confident on bench. Moved on to squats and man my legs weren’t in the mood for those. Neither was my back. I don’t know why 5’s are so much more exhausting than triples (which are cake). I decided to throw on the belt for my top set as my back was feeling way fatigued and hit my 5-rep target at 520 for a PR. Afterwards I did a bunch of accessory work on the Monstrosity (freemotion apparatus), and some…cardio. Bench Press: Squat: Flat DB Flye: Freemotion Cable Flye: Freemotion Y-Lat Pulldown: Freemotion Hammer Lat Pulldown: + stretching + cardio (20min @ 150-160bpm on elliptical/glider) Duration: 90 minutes What an exhausting day. Shoveled 4″ of snow at 4am before I went to bed. Woke up to 3 foot drifts 6 hours later. Nicesss. Got to the gym and upon arriving had to help push a friend’s car out of a snowbank. Got a few sets of squats in and my wife’s car got stuck as she was leaving the gym so we headed back out and shoveled/pushed/shoveled/pushed until she was free. Went back in to finish the workout. Surprisingly I totally destroyed my ATG squat target for today, 510 for 3 was the goal and I got 5 strong reps. Not only does this break my previous ATG squat 5-rep PR of 495, but I also did it beltless. Very pleased there. Laid down on the bench and worked up to a pretty easy 320×4. Had more there, but as I mentioned earlier in the week, I wanted to take it a bit easier on my shoulders, and shoveling/pushing cars is killer enough. Worked up to 305 for a solid double on close grip - had another there, which would have been a PR, but looking out for the shoulder is more important. Finished off with some good high rep assistance work. ATG Squat: Bench Press: CG Bench: Freemotion Single-arm Tricep Extension: Freemotion Rope Pushdown: Freemotion OH Extension: Freemotion Cable Flyes: Freemotion Cable Crossover: BB Forearm Curls (regular and reverse grip): + stretching Duration: 80 minutes Pretty ho-hum workout. Strong, but nothing notable. Worked up to a pretty solid 700 for 5 on shrugs, but didn’t push it too hard as my hip was a little achy. Did some chins, face pulls, pulldowns, etc. Standard accessory work. Shrugs: Hammer Chins (dead hang reps): Lat Pulldown: Rope Face Pulls: Freemotion Single-arm Face Pulls: Wide-grip BB Curl: CG BB Curls: BB Curls: + stretching Duration: 90 minutes This workout was HARD. Still pretty achy overall from Saturday’s workout, but I ground it out. Target on bench was 340×3 and I hit that with maybe a rep in the tank. Moved on to declines and worked up to a pretty solid 335×4. Shoulders are feeling completely dead now so I am going to take it easy the rest of the week on them. Headed to the squat rack and worked up to the target for this cycle, which was 550×3. This was brutal and I probably didn’t have another rep left, but who knows. The intense heavy squatting 2x/week is catching up on me it seems. After squats I did some solid assistance work and stretched out. Bench Press: Decline Bench Press: Squats: Freemotion Y-Lat Pulldowns: Flat DB Flyes: + stretching Duration: 90 minutes |
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