Upper Assistance @ VSU
Bench
135 2x5
185 x10
200 x10
225 x10
255 x4
Decided to bench today since Neff was so I followed his weight since I was just going to DB press. Everything went better than the last time I was up all night working, but I still felt like I was in a haze of sleep deprivation. Overall a better day though.
A1 Standing Fat Grip DB Rows
105 3x5 Each
A2 SA DB Side Raises
25's 3x12 Each
B1 MB Pull Aparts (Black Monster Mini)
3x25
B2 MB Tate Curls (Black Monster Mini)
3x15 Each
"The last refuge of the insomniac is a sense of superiority to the sleeping world."
-Leonard Cohen
Suck it sleepers...
Monday, August 25, 2014
Training 8/21/2014
Dead Lift @ VSU
Sumo
135 2x5
185 x5
225 x1
275 x1
315 x1
365 x1
415 2xDNF
I did some other stuff today like DB rows and Wrist Hammers, but honestly, it isn't even worth logging. I have no gas in the tank between working all night, eating very little, and being constantly exhausted. I knew today wasn't going to be great, I just really wanted to get my HR up and prove to myself that I can still train using mostly balls and not much else. In that regard it was a success. BTW, my sumo dead still blows. I am STILL trying to fix it, for like 5 years.
"I know of no higher fortitude than stubborness in the face of overwhelming odds."
-Louis Nizer
Sumo
135 2x5
185 x5
225 x1
275 x1
315 x1
365 x1
415 2xDNF
I did some other stuff today like DB rows and Wrist Hammers, but honestly, it isn't even worth logging. I have no gas in the tank between working all night, eating very little, and being constantly exhausted. I knew today wasn't going to be great, I just really wanted to get my HR up and prove to myself that I can still train using mostly balls and not much else. In that regard it was a success. BTW, my sumo dead still blows. I am STILL trying to fix it, for like 5 years.
"I know of no higher fortitude than stubborness in the face of overwhelming odds."
-Louis Nizer
Tuesday, August 12, 2014
Training 8/12/2014
Squat @ The GYM
Foam Roll
Sumo Squats x5
Bar x5
Bar x5
135 x5
185 x5
225 x5
275 x5
315 x3
345 x1
385 x1
405 x1
A1 Hip Thrusters (or Glute Bridges, I forget which one. Upper back on bench and butt to the floor)
BW 4x15
A2 HS OH Seated Row (Neutral Grip)
1 Plate Each Side x10
2 Plates Each Side 3x3
A3 Gripper
2 Plates
2x25
1x20
1x25
A4 Band Pull Aparts (Black Monster Mini Band)
4x25
Can't complain about today! Zero hip pain, had big neez calling depth and the guys said my bar speed was great although everything over 315 felt heavy as hell. I haven't hit a heavy squat in a while so I am happy they forced me over 400 and everything looked real tight. No knee valgus, sitting back fairly well, back stayed tight, and I seemed to be in as good of a position as my shoulder ROM will allow right now. For no wraps, belt, etc. I'm happy as I can be with that for right now... now to get it up to a respectable number.
"At the end of the day, just know that God made you, so you can be your own individual, and don't let people give you that peer pressure."
-Wyclef Jean
Today, God AND peer pressure helped me push a big squat.
Foam Roll
Sumo Squats x5
Bar x5
Bar x5
135 x5
185 x5
225 x5
275 x5
315 x3
345 x1
385 x1
405 x1
A1 Hip Thrusters (or Glute Bridges, I forget which one. Upper back on bench and butt to the floor)
BW 4x15
A2 HS OH Seated Row (Neutral Grip)
1 Plate Each Side x10
2 Plates Each Side 3x3
A3 Gripper
2 Plates
2x25
1x20
1x25
A4 Band Pull Aparts (Black Monster Mini Band)
4x25
Can't complain about today! Zero hip pain, had big neez calling depth and the guys said my bar speed was great although everything over 315 felt heavy as hell. I haven't hit a heavy squat in a while so I am happy they forced me over 400 and everything looked real tight. No knee valgus, sitting back fairly well, back stayed tight, and I seemed to be in as good of a position as my shoulder ROM will allow right now. For no wraps, belt, etc. I'm happy as I can be with that for right now... now to get it up to a respectable number.
"At the end of the day, just know that God made you, so you can be your own individual, and don't let people give you that peer pressure."
-Wyclef Jean
Today, God AND peer pressure helped me push a big squat.
Training 8/8/2014
Lower Body Assistance @ The GYM
Good Mornings
Bar x10
Bar 2x6
135 6x5
Barbell Shrugs
135 x10
185 x10
225 x10
275 x10
A1 Wide Grip Bar Pulldown (Seated Cable)
135 x10
150 x8
165 x6
A2 Paramount Seated Row Machine
1 Plate x15
70 LBS Each Side x8
95 LBS Each Side x6
SA DB Snatch
Tabata
Only Made it two minutes... smoked.
"Good morning is a contradiction of terms."
-Jim Davis
Good Mornings
Bar x10
Bar 2x6
135 6x5
Barbell Shrugs
135 x10
185 x10
225 x10
275 x10
A1 Wide Grip Bar Pulldown (Seated Cable)
135 x10
150 x8
165 x6
A2 Paramount Seated Row Machine
1 Plate x15
70 LBS Each Side x8
95 LBS Each Side x6
SA DB Snatch
Tabata
Only Made it two minutes... smoked.
"Good morning is a contradiction of terms."
-Jim Davis
Sunday, August 3, 2014
Training 8/2/2014
Lower Day @ The GYM
Foam Roll
Open Gate 2x10 Each
Hip Flexor Stretch
Hang Snatch
Bar 2x3
95 3x3
Front Squat
Bar x10
Bar x10
135 x10
135 x10
185 x4
185 x4
Speed Dead Lift (Sumo)
225
8x2 Rapid Fire (I Go You Go Pace)
Almost Vomited
Seated Countour Fitness Pulldown Machine
Two Plates
4x10
"War is the domain of physical exertion and suffering."
-Carl von Clausewitz
Foam Roll
Open Gate 2x10 Each
Hip Flexor Stretch
Hang Snatch
Bar 2x3
95 3x3
Front Squat
Bar x10
Bar x10
135 x10
135 x10
185 x4
185 x4
Speed Dead Lift (Sumo)
225
8x2 Rapid Fire (I Go You Go Pace)
Almost Vomited
Seated Countour Fitness Pulldown Machine
Two Plates
4x10
"War is the domain of physical exertion and suffering."
-Carl von Clausewitz
Training 8/1/2014
Bench @ The GYM
Bar x10
Bar x10
135 x10
135 x10
225 x8
225 x8
275 x5
315 x3
335 xDNF
Added Slingshot
345 xSmoked it
Horrible. I have been trying to ween myself off of the slingshot and my low end strength is gone not to mention I'm exhausted.
Rope Pressdown
Standing Tricep Pressdown Machine
HS Seated Curl Machine
French Press Machine
Yellow Curl Machine
3x Each
Horrible day. I went from working about 20 hours a week to working two jobs including one overnight for about 75 hours total a couple weeks ago, Its starting to catch up.
"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
-Newt Gingrich
Bar x10
Bar x10
135 x10
135 x10
225 x8
225 x8
275 x5
315 x3
335 xDNF
Added Slingshot
345 xSmoked it
Horrible. I have been trying to ween myself off of the slingshot and my low end strength is gone not to mention I'm exhausted.
Rope Pressdown
Standing Tricep Pressdown Machine
HS Seated Curl Machine
French Press Machine
Yellow Curl Machine
3x Each
Horrible day. I went from working about 20 hours a week to working two jobs including one overnight for about 75 hours total a couple weeks ago, Its starting to catch up.
"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
-Newt Gingrich
Training 7/29/2014
Dead Lift Day @ The GYM
Foam Roll
Open Gate 2x10 Each
Hip Flexor Stretch
Rack Pulls (Lowest Pin)
135 x3
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
500 x1
Barbell Row
185 1x8
3x5
Short on time so we cut it off there. Pretty good day. We tried a max off the floor and me and Big Neal were both worthless last Thursday. Cut it off and went home. Not even worth logging.
"I am definitely going to take a course on time management... just as soon as I can work it into my schedule."
-Louis E. Boone
Foam Roll
Open Gate 2x10 Each
Hip Flexor Stretch
Rack Pulls (Lowest Pin)
135 x3
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
500 x1
Barbell Row
185 1x8
3x5
Short on time so we cut it off there. Pretty good day. We tried a max off the floor and me and Big Neal were both worthless last Thursday. Cut it off and went home. Not even worth logging.
"I am definitely going to take a course on time management... just as soon as I can work it into my schedule."
-Louis E. Boone
Training 7/13/2014
Upper Assistance @ The GYM
DB Bench
25's 2x20
45's 2x20
60's x15
HS Seated Press Machine
1 Plate Each Side 2x20
Straight Bar Pressdown
30 x20
45 x20
Triangle Bar
60 2x20
HS Seated Curl Machine
50 lbs 4x6
Meh, ok day. Did I get stronger today? Maybe.
"Strength and growth come only through continuous effort and struggle."
-Napoleon Hill
DB Bench
25's 2x20
45's 2x20
60's x15
HS Seated Press Machine
1 Plate Each Side 2x20
Straight Bar Pressdown
30 x20
45 x20
Triangle Bar
60 2x20
HS Seated Curl Machine
50 lbs 4x6
Meh, ok day. Did I get stronger today? Maybe.
"Strength and growth come only through continuous effort and struggle."
-Napoleon Hill
Training 7/12/2014
SSB Day @ The GYM
Foam Roll
Open Gate 2x10
Hip Flexor Stretch
SSB Squat
Bar x5
Bar x5
95 x5
135 x5
185 x1
225 x1
275 x1
295 x1
315 x1
315 x1
365 x DNF (Depth, Hip)
275 x2
Paramount Seated Row
2 Plates + 25 Each Side
5x5
A1 SA DB Shrug
115 2x10 Each
A2 Standing Preacher Curl
25's 3x8
A3 Gripper
2 Plates 3x25
SSB Good Mornings
Bar 3x10
"I try to keep an open mind but I'm so tired of the mediocrity."
-Clea Duvall
Foam Roll
Open Gate 2x10
Hip Flexor Stretch
SSB Squat
Bar x5
Bar x5
95 x5
135 x5
185 x1
225 x1
275 x1
295 x1
315 x1
315 x1
365 x DNF (Depth, Hip)
275 x2
Paramount Seated Row
2 Plates + 25 Each Side
5x5
A1 SA DB Shrug
115 2x10 Each
A2 Standing Preacher Curl
25's 3x8
A3 Gripper
2 Plates 3x25
SSB Good Mornings
Bar 3x10
"I try to keep an open mind but I'm so tired of the mediocrity."
-Clea Duvall
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