Bench @ X-Factor
Bar x15
Bar x8
135 x8
185 x8
Added Sling Shot
240 x8
280 x8
300 x8
320 x8
A1 Blast Strap BW Row
BW 3x12
A2 Standing OH Band Ext. (Top of Rack)
Elitefts Orange Band (Purple)
3x12
A3 DB Side Raise
25's
3x8
A4 Blast Strap 45 Degree Bicep Curl
BW 3x8
Felt great today. Sleeping at night and taking a deload week seems to have worked wonders. Numbers were too low and I maybe could have pushed it a little more, but this funky bench technique that the RAW federation requires is messing with my bench.
"Be at war with your vices, at peace with your neighbors, and let every new year find you a better man."
-Benjamin Franklin
Wednesday, December 31, 2014
Training 12/24/2014
Deload @ X-Factor
Incline Speed Bench
135
4x8
Standing SA DB OH Press
20's
4x6 Each
Band Resisted Ab Pulldowns
Double Purple Bands
4x12
BB Complex
Clean Pull x5
Hang Snatch x5
Squat x5
Good Morning x5
60 Seconds Rest
x2
Just a deload week. I am actually proud I did anything because most deload weeks I just sit around. The main focus of the day was the barbell complex and I was so smoked after two sets I thought I was dead. Gotta tighten up.
"A man should not strive to eliminate his complexes but to get into accord with them: they are legitimately what directs his conduct in the world."
-Sigmund Freud
Is he talking about barbell complexes?
Incline Speed Bench
135
4x8
Standing SA DB OH Press
20's
4x6 Each
Band Resisted Ab Pulldowns
Double Purple Bands
4x12
BB Complex
Clean Pull x5
Hang Snatch x5
Squat x5
Good Morning x5
60 Seconds Rest
x2
Just a deload week. I am actually proud I did anything because most deload weeks I just sit around. The main focus of the day was the barbell complex and I was so smoked after two sets I thought I was dead. Gotta tighten up.
"A man should not strive to eliminate his complexes but to get into accord with them: they are legitimately what directs his conduct in the world."
-Sigmund Freud
Is he talking about barbell complexes?
Training 12/21/14
Squat @ X-Factor
Long Mobility Warm Up
Safety Squat Bar Reverse Band Box Squat (Elitefts Equivalent of Green Bands)
225 2x3
275 x1
315 x1
365 5x1
405 x1
Band Resisted Face Pulls
Purple Band
3x25
I did one other thing, but I forgot what it was and can't find my log. Great day as far as squatting goes. I know the numbers are not super high, but my SSB squat is always low. The bottom line is technique felt great, speed was good, aggression was there, and my nagging injuries didn't rear their ugly heads. Took longer than expected cause I had to wait for the bar, but great day.
"I don't think the way to succeed is by doing something aggressive. Aggression is weak-minded."
-Agnes Martin
Says the physically weak...
Long Mobility Warm Up
Safety Squat Bar Reverse Band Box Squat (Elitefts Equivalent of Green Bands)
225 2x3
275 x1
315 x1
365 5x1
405 x1
Band Resisted Face Pulls
Purple Band
3x25
I did one other thing, but I forgot what it was and can't find my log. Great day as far as squatting goes. I know the numbers are not super high, but my SSB squat is always low. The bottom line is technique felt great, speed was good, aggression was there, and my nagging injuries didn't rear their ugly heads. Took longer than expected cause I had to wait for the bar, but great day.
"I don't think the way to succeed is by doing something aggressive. Aggression is weak-minded."
-Agnes Martin
Says the physically weak...
Saturday, December 20, 2014
Training 12/19/2014
Dead Lift @ X-Factor
W/U
Foam Roll
Hip Mobility
Rack Pulls (Lowest Setting)
135 2x5
225 2x2
275 x2
315 x2
365 x2
405 x1
405 xDNF (Horrible)
Standing Oh Press
135 x5
185 3x1
BB Shrugs
135 x12
225 x12
275 2x10
Miserable day. Did only a percentage of what I had planned. Glute hurt again today after I thought it was fixed and I had zero energy. I worked 12 hour days all week and got horrible sleep during the day. Hopefully working days and having a few days off for Christmas can help me recharge the battery and get healthy.
"At least once a week, I try to have one day where I have nothing planned so I can get up and just go back to bed and lay around and recharge my batteries."
-Dolph Lundgren
W/U
Foam Roll
Hip Mobility
Rack Pulls (Lowest Setting)
135 2x5
225 2x2
275 x2
315 x2
365 x2
405 x1
405 xDNF (Horrible)
Standing Oh Press
135 x5
185 3x1
BB Shrugs
135 x12
225 x12
275 2x10
Miserable day. Did only a percentage of what I had planned. Glute hurt again today after I thought it was fixed and I had zero energy. I worked 12 hour days all week and got horrible sleep during the day. Hopefully working days and having a few days off for Christmas can help me recharge the battery and get healthy.
"At least once a week, I try to have one day where I have nothing planned so I can get up and just go back to bed and lay around and recharge my batteries."
-Dolph Lundgren
Training 12/15/2014
Bench @ "The Gym"
Bar 2x10
135 2x5
185 x3
245 6x3 Alt Grips
A1 Paramount Row Machine
Seated 1 Plate Each Side x10
Overhead Row 1 Plate Each Side x10
2 Plates Each Side 2x5
A2 Skull Crushers
E-Z Curl Bar w/25's
4x6
DB Side Raise 30's
5x5
Meh....
"Beware of monotony; it's the mother of all the deadly sins."
-Edith Wharton
Bar 2x10
135 2x5
185 x3
245 6x3 Alt Grips
A1 Paramount Row Machine
Seated 1 Plate Each Side x10
Overhead Row 1 Plate Each Side x10
2 Plates Each Side 2x5
A2 Skull Crushers
E-Z Curl Bar w/25's
4x6
DB Side Raise 30's
5x5
Meh....
"Beware of monotony; it's the mother of all the deadly sins."
-Edith Wharton
Sunday, December 14, 2014
Training 12/14/2014
Squat @ X-Factor
W/U
Foam Roll
Hip Mobility (Open Gate)
Hip Flexor/Piriformis/ Glute Stretch 2x15 Secs Each
Box Squat
Bar 2x5
135 x5
185 x3
225 x1
275 x1
315 x1
365 x1
385 x1
405 xDNF
Dead
8x1
365
Band Pull Aparts
Elitefts Green Band (Monster Mini-Band)
4x25
Great day! My glute pain was bearable and didn't even show its ugly head till the last half of my squat reps. The volume was lower than I should have gone, but I did not want to push my luck. I added my belt for the 405 which I should not have done since I have not worn it in a year and it felt horrible. I may have gotten a little fatter, or perhaps it was sitting too low, but it felt like I couldn't sit back so I cut it off. Felt really good overall. I got a pop off the box and technique felt really good. The weight is pathetic, but considering the frequency of my squatting lately, I can't complain.
"The only antidote to mental suffering is physical pain."
-Karl Marx
Thats why I lift ya commie bastard!
W/U
Foam Roll
Hip Mobility (Open Gate)
Hip Flexor/Piriformis/ Glute Stretch 2x15 Secs Each
Box Squat
Bar 2x5
135 x5
185 x3
225 x1
275 x1
315 x1
365 x1
385 x1
405 xDNF
Dead
8x1
365
Band Pull Aparts
Elitefts Green Band (Monster Mini-Band)
4x25
Great day! My glute pain was bearable and didn't even show its ugly head till the last half of my squat reps. The volume was lower than I should have gone, but I did not want to push my luck. I added my belt for the 405 which I should not have done since I have not worn it in a year and it felt horrible. I may have gotten a little fatter, or perhaps it was sitting too low, but it felt like I couldn't sit back so I cut it off. Felt really good overall. I got a pop off the box and technique felt really good. The weight is pathetic, but considering the frequency of my squatting lately, I can't complain.
"The only antidote to mental suffering is physical pain."
-Karl Marx
Thats why I lift ya commie bastard!
Training 12/11/2014
Press Day @ Sports Reality
W/U
Hang Snatch
85 3x3
95 3x3
OH Press
95 2x10
HS Seated Row
3 Plates each side and a micro mini band
2x10
Horrible day. I attempted some short sprints and got a shooting pain through my glute strain or whatever. Its my own fault. I had a meeting to get to and after being up all night I didn't get adequate food or caffeine on the way there. Horrible week. Hopefully I can salvage some decent training this weekend.
"The truth is that life is delicious, horrible, charming, frightful, sweet, bitter, and that is everything."
-Anatole France
Today was horrible, bitter, and frightful.
W/U
Hang Snatch
85 3x3
95 3x3
OH Press
95 2x10
HS Seated Row
3 Plates each side and a micro mini band
2x10
Horrible day. I attempted some short sprints and got a shooting pain through my glute strain or whatever. Its my own fault. I had a meeting to get to and after being up all night I didn't get adequate food or caffeine on the way there. Horrible week. Hopefully I can salvage some decent training this weekend.
"The truth is that life is delicious, horrible, charming, frightful, sweet, bitter, and that is everything."
-Anatole France
Today was horrible, bitter, and frightful.
Sunday, December 7, 2014
Training 12/7/2014
Squat Day @ X-Factor
W/U
Foam Roll
Glute Stretch
Hip Flexor Stretch
Hamstring Stretch
All 2x 15 Seconds
Cambered Bar Box Squat
(Lowest Wood Box)
Bar 2x8
135 x8
185 x4
225 x1
Ridiculous, My left glute is killing me. I can barely hip hinge and I have absolutely no pop off the box. I am blaming it all on the glute although some may be mental because I just don't feel like squatting today even though I was excited this morning. I think I am just tired of Fu@%^%g with this thing I wish it was healed.
BB Row
135
2x12
185
2x8
A1 Band Pull Aparts
Monster Mini Band (Elitefts Green Band)
4x25
A2 DB Grip
20 LB DB
3xF Each
W/U
Foam Roll
Glute Stretch
Hip Flexor Stretch
Hamstring Stretch
All 2x 15 Seconds
Cambered Bar Box Squat
(Lowest Wood Box)
Bar 2x8
135 x8
185 x4
225 x1
Ridiculous, My left glute is killing me. I can barely hip hinge and I have absolutely no pop off the box. I am blaming it all on the glute although some may be mental because I just don't feel like squatting today even though I was excited this morning. I think I am just tired of Fu@%^%g with this thing I wish it was healed.
BB Row
135
2x12
185
2x8
A1 Band Pull Aparts
Monster Mini Band (Elitefts Green Band)
4x25
A2 DB Grip
20 LB DB
3xF Each
"My father pulled into Pearl Harbor four days after the bombing, and he said, everything was still burning. He said they never told the public how bad it was. It was really bad."
-John Lasseter
-John Lasseter
May we never forget. And may we strengthen this country so something like that will never happen again. Right now.... pssshhhhhhhh... could happen any moment with the dick-less incompetents you people were stupid enough to put in charge.
Training 12/5/2014
Dead Lift Day @ X-Factor
W/U
Foam Roll
Hip Mobility Open Gate 2x10 Each
Hang Snatch
95
8x2
Speed Dead Lifts
10x1
225
45 Seconds Rest
(no speed, glute pain)
Standing OH Press
95 x5
105 2x5
115 x5
125 x5
DB Bench
1xDNF
Pecs hurt, hopefully not still from Monday, but that's all I can think of.
CSR on Bench
60 LB DB's
5x6
My glute still feels horrible. I truly hate being old and being forced to work nights while being exhausted by Thursday. Its killing my training.
"Pain is a beautiful thing. When you feel pain, you know you're alive."
-Criss Angel
my ass is alive.
W/U
Foam Roll
Hip Mobility Open Gate 2x10 Each
Hang Snatch
95
8x2
Speed Dead Lifts
10x1
225
45 Seconds Rest
(no speed, glute pain)
Standing OH Press
95 x5
105 2x5
115 x5
125 x5
DB Bench
1xDNF
Pecs hurt, hopefully not still from Monday, but that's all I can think of.
CSR on Bench
60 LB DB's
5x6
My glute still feels horrible. I truly hate being old and being forced to work nights while being exhausted by Thursday. Its killing my training.
"Pain is a beautiful thing. When you feel pain, you know you're alive."
-Criss Angel
my ass is alive.
Training 12/1/2014
Bench @ The GYM
Bar 3x10
135 2x5
185 2x1
225 x1
275 x1
315 x1
345 x1
355 x DNF
Added SlingShot
365 x1
405 xDNF
Seated Band Resisted Row
Blue Band
1x15
1x10
2x15
A1 DB Lying Tricep Ext.
15's
2x15 (rehab)
A2 DB Front Raise
25's
1x15
1x10
A3 Concentration Curl
25 lb DB
2x8 Each
Me and big neez started training for a meet in February and the federation apparently makes you keep your feet flat during bench. My bench sucked. Bar speed felt good, but I felt paralyzed from the waist down and got no push. Used the tri extensions like rehab since my elbows were screaming. I ran out of gas after bench. I need to press heavy with more frequency.
"Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity."
-Stephen Covey
Bar 3x10
135 2x5
185 2x1
225 x1
275 x1
315 x1
345 x1
355 x DNF
Added SlingShot
365 x1
405 xDNF
Seated Band Resisted Row
Blue Band
1x15
1x10
2x15
A1 DB Lying Tricep Ext.
15's
2x15 (rehab)
A2 DB Front Raise
25's
1x15
1x10
A3 Concentration Curl
25 lb DB
2x8 Each
Me and big neez started training for a meet in February and the federation apparently makes you keep your feet flat during bench. My bench sucked. Bar speed felt good, but I felt paralyzed from the waist down and got no push. Used the tri extensions like rehab since my elbows were screaming. I ran out of gas after bench. I need to press heavy with more frequency.
"Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity."
-Stephen Covey
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