Training 10/20/13

Squat @ Boost
W/U
Foam Roll
Glute Bridges x10
Hip Flexor Stretch

Squat
Bar x5
Bar x5
135 x3
135 x3
185 x1
225 x1
275 x1
315 x1
Added Belt
365 x1
425 xDNF

Suppose to work up to my opener today (425) and just didn't have it. I unracked it and it felt like 700 lbs. I am not sure what is wrong with me. I am either mind Fu@%ing myself or I am getting too old and fat to walk around a pumpkin patch with my kids for a couple of hours. I've never had a real mental problem before, but lately I am worried about myself. I guess time will tell as the meet is this Saturday. My hips felt tight and never loosened up really at all. Couldn't wrap my knees worth anything and had no pop out of the hole at all.

"What makes old age hard to bear is not the failing of one's faculties, mental and physical, but the burden of one's memories."
-W. Somerset Maugham 

Training 10/18/13

Bench @ VCU
Bar x 5
Bar x 5
135 x5
135 x5
185 x3
225 x1
275 x1
315 x1
365 x1
385 xDNF

MB Pull Aparts
Black Mini Band
4x25
Purple Band x15

Scared myself because I got some weird pain in my pecs (both) similar to when I tore a pec a year or so ago. I honestly think it was just from the fact that the benches they use at VCU seem to be about the only ones in the state that I am able to get a good set up on so my pain may have just been from hitting the muscles at a different angle. We'll see. It would be my luck to tear a pec the week before a meet.

"Any fool can have bad luck; the art consists in knowing how to exploit it."
-Frank Wedekind 

Training 10/15/13

Squat day @ VCU
W/U
Caffeine
Foam Roll
Hip Flexor Stretch

Squat
Bar x5
Bar x5
135 x3
185 x2
225 x1
275 x1
315 x1
365 x1
405 x1
Added Knee Wraps
365 x1
405 x1
435 x1 (smoked it)
465 x1

Dead Lift
135 x1
225 x1
275 x1
315 x1
365 x1
405 x1
455 x DNF
455 x DNF

Today was my last big squat day before the meet. Special shout out to Tim and Ralph at VCU for helping coach me up and get me comfortable with these knee wraps. Not as good as I had hoped, but a successful day after all. My CNS s not used to handling anything over 435 and even that is rare these days. Technique felt great, belt is broken in nice and I am getting comfortable with the wraps. I am also not worried about the dead lift as I blew my load on the squat and the bar didn't seem to be as good as I had hoped. Dead lift was out in front of me too far. The meet total is not looking as good as I had hoped, but well see if I can surprise myself once the pantera is cranking and I'm all jacked up on Mountain Dew!

"The only thing that should surprise us is that there are still some things that can surprise us."
-Francois de La Rochefoucauld 

Training 10/13/13

Lower Assistance Day @ "The Gym"
W/U
Hip Mobility (Open Gate) x10 Each
Caffeine
Hang Snatch w/ Bar x3

Hang Snatch
Bar x2
95 5x2

HS OH Row Machine
1 plate x8
1 plate and 1 25 x6
1 plate and 1 35 3x6

Gripper 100 lbs 3x10

Today's purpose was really just to get the blood flowing a little and sweat out some Captain Morgan's from a deployment/birthday/end-of-contract party last night. I wanted to get a few sets on dynamic work in and relax a little leading up to my big squat day on Tuesday. Mission accomplished.

"Nature does not hurry, yet everything is accomplished."
-Lao Tzu 

Training 10/11/13

Upper Assistance day @ "The Gym"
W/U
Caffeine
Bench Bar x10
Bench Bar x10

Close Grip Bench (Lying Flat)
135 x5
185 x5
225 4x5

A1 Seated Pulldowns (U-Shaped Lat Pulldown Machine) 100 x10

A2 Tiller Shrugs 140 x6

A3 DB Curls 25lbs x8

Completed 3 Repetitions

Meh (shrugs shoulders)... probably a wasted day

"I do not want to waste any time. And if you are not working on important things, you are wasting time."
-Dean Kamen 

Training 10/10/13

Squat Day @ Boost
W/U
Caffeine
Foam Roll
Hip Flexor Stretch
Bird Dogs x10 Each
Fire Hydrants x5 Each

Squat
Bar x10
Bar x5
135 x3
185 x3
225 x3
275 x3
315 x3
315 W/wraps x1
335 x3
335 W/wraps x2
365 x3

Felt good today. Almost had enough caffeine to kill myself but I felt great. Technique feels better and I barely heard a peep from my hip that has been bothering me. Starting to get a little more comfortable with the APT knee wraps and I am running out of time to decide if I want to use them or not.

"The head learns new things, but the heart forever practices old experiences."
-Henry Ward Beecher

Training 10/8/13

Bench Day @ THE GYM

Bar x10
Bar x10
135 x3
135 x3
185 x1
225 x1
275 x1
315 x1
365 x1
385 xDNF (Almost locked it out)

Standing DB Row
110 lbs
2x5 Each

Gripper
65 Lbs
3x30

Pretty good day. My bench has fell off. I got 3 weeks till the meet, no big deal (sarcasm).

"The expectations of life depend upon diligence; the mechanic that would perfect his work must first sharpen his tools."
-Confucius 

Training 10/6/13

Dead Day @ Boost
W/U
Caffeine
Foam Rolled Bad Hip
Hip Flexor Stretch
Glute Bridges
Pulled 135 off blocks x3

225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
495 xDNF
495 x1
(May have been red light city cause I hitched a little right below my waist as I tried to throw my head back, but I got it, which I am counting as a PR!)

Squat
135 x3
225 x3
275 x1
315 x1
365 x1 (I think I was checking my depth in the mirror which must have threw me forward and I had to stabilize it. I looked like a middle schooler on his first day at Gold's Gym.
365 xDNF Threw on the knee wraps and I felt really odd. I am going to wait until I have some spotters because I feel super uncomfortable with my new belt that is not even broken in and may be too small, and my knee wraps which I have never used before. I am trying to eek out whatever I can since I have a meet in 3 weeks because my squat sucks. I only have a couple of more chances to get my belt broken in and get comfortable in the wraps before the meet.

"Every step of life shows much caution is required."
-Johann Wolfgang von Goethe

Training 10/4/13

Upper Assistance Day @ "The Laugh"

CG Incline Bench
Bar x15
Bar x15
135 x6
135 x6
185 x6
225 x6
275 3x3

Gravitron
230 x1
215 x1
200 x1
185 x1
170 x1
155 xDNF
230 x5

HS Shrug Machine
3 Plates Each Side
1x 15
1 x10

HS Low Row Machine
2 Plates a 35 and a 25 Each Side (check this next time*)
SA 4x8 Each

E-Z Curl bar
50
3x8

Ropes
15 DA Large Waves
Rest 30 Seconds
5 sets

Good Day, Almost threw up after the ropes.

"Difficulties should act as a tonic. They should spur us to greater exertion."
-B. C. Forbes 

Training 10/3/13

Squat Day @ Boost
W/U
Open Gate x10 Each
Hip Flexor Stretch

Bar x5
Bar x5
Hip Flexor Stretch

135 x3
185 x3
225 x3
275 x2

Hip killing me today, cut it off. I need to stretch, foam roll, and have plenty of time to prepare. I'm getting tired of everything getting in the way. I try to rush a workout and I can't get through it in time thanks to BS. I feel like a sissy, but I'm gonna ad some heavy squats to my DL on sunday and hopefully I'll be ok.

"Work is hard. Distractions are plentiful. And time is short."
-Adam Hochschild 

Amen.

Training 10/1/13

Row and GPP day @ Boost

A1 HS Iso-Lateral Front Row Machine (SA)
1 Plate Each Side x10
70 LBS Each Side (1Plate and 1 25) 2x8
80 LBS Each Side 2x8

A2 Band Resisted Face Pulls
Black Band (Purplish Band)
4x12

TRX Fat Man Rows
2x10

Woodway
Incline 10
Speed 2.5
15 Minutes

Decent day.... whatever. boring day but needed to get done.

"Yes, I guess you could say I am a loner, but I feel more lonely in a crowed room with boring people than I feel on my own."
-Henry Rollins

Not really applicable to my training today, but how I feel.