Bench @ X-Factor
Bar 2x15
135 x3
135 x3
185 x1
Cut it off. Pec is killing me and the couple days off didn't help it. Pathetic. I was supposed to get a 1RM today.
DE Squat
135 2x3
185 x3
240 6x3
Standing DB Row
75
2x10 Each
One step forward... two steps back.
"It's a very slow process - two steps forward, one step back - but I'm inching in the right direction."
-Rob Reiner
Tuesday, February 24, 2015
Training 2/22/2015
Squat @ X-Factor
135 2x3
185 x3
225 x3
275 x3
315 x3
335 x3
Bench
135 x3
185 x3
Cut it off, Pec hurts
Dead
135 x3
225 x2
275 x1
Band Pull Aparts
Monster Mini Band
4x25
Horrible day. Squat wasn't TERRIBLE, but should have been much higher. Left pec is hurting and I am seeing that on the horizon as an ongoing problem. I have no excuse for my deadlift other than pissed about the pec, let if affect me and I had no wind in my sails.
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
-Zig Ziglar
135 2x3
185 x3
225 x3
275 x3
315 x3
335 x3
Bench
135 x3
185 x3
Cut it off, Pec hurts
Dead
135 x3
225 x2
275 x1
Band Pull Aparts
Monster Mini Band
4x25
Horrible day. Squat wasn't TERRIBLE, but should have been much higher. Left pec is hurting and I am seeing that on the horizon as an ongoing problem. I have no excuse for my deadlift other than pissed about the pec, let if affect me and I had no wind in my sails.
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
-Zig Ziglar
Training 2/19/2015
Dead Lift @ VSU
Sumo Deadlift
135 x3
135 x3
185 x3
225 x3
275 x1
315 x1
365 2 xDNF
I realized today how dependent I am on chalk since I didn't have any and I couldn't even get to 365 which is about 40 lbs less than what my PR should be.
Squat
Bar x10
135 x6
225 x6
245 x6
A1 DB Step-ups
Low Box
35 lb KBs
1x4 Each
2x6 Each
A2 Seated Row Machine (Palms Facing)
120 x6
165 x2
150 x4
A3 BB Shrug
275
3x6
Not the greatest day I have ever had, but a pretty good one. I was supposed to also do a DB pushup, but I nixed it because my pec is killing me like it is strained. Same feeling I had about a year and a half ago when I bombed out of a meet. Great.
"A muscle is like a car. If you want it to run well early in the morning, you have to warm it up."
-Florence Griffith Joyner
Maybe that's my problem...
Sumo Deadlift
135 x3
135 x3
185 x3
225 x3
275 x1
315 x1
365 2 xDNF
I realized today how dependent I am on chalk since I didn't have any and I couldn't even get to 365 which is about 40 lbs less than what my PR should be.
Squat
Bar x10
135 x6
225 x6
245 x6
A1 DB Step-ups
Low Box
35 lb KBs
1x4 Each
2x6 Each
A2 Seated Row Machine (Palms Facing)
120 x6
165 x2
150 x4
A3 BB Shrug
275
3x6
Not the greatest day I have ever had, but a pretty good one. I was supposed to also do a DB pushup, but I nixed it because my pec is killing me like it is strained. Same feeling I had about a year and a half ago when I bombed out of a meet. Great.
"A muscle is like a car. If you want it to run well early in the morning, you have to warm it up."
-Florence Griffith Joyner
Maybe that's my problem...
Training 2/17/2015
Bench @ VSU
Bar 2x12
135 x3
225 x3
275 x3
315 x3
335 x1 (Hit J-Hook)
I am not benching here again. I cannot get set up good and the benches feel wobbly.
Lockouts
315 x5
365 x5
315 x5
DB Row
90's
3x8 Each
Cut off the assistance work. I am slowly starting to get little nagging injuries which tell me I need to eat better and adjust my training. Story of my life.
"Nutrition is also a valuable component that can help athletes both protect themselves and improve performance."
-Bill Toomey
Bar 2x12
135 x3
225 x3
275 x3
315 x3
335 x1 (Hit J-Hook)
I am not benching here again. I cannot get set up good and the benches feel wobbly.
Lockouts
315 x5
365 x5
315 x5
DB Row
90's
3x8 Each
Cut off the assistance work. I am slowly starting to get little nagging injuries which tell me I need to eat better and adjust my training. Story of my life.
"Nutrition is also a valuable component that can help athletes both protect themselves and improve performance."
-Bill Toomey
Saturday, February 14, 2015
Training 2/14/2015
Valentines Day Squat @ X-Factor
W/U
Jiu Jitsu Class
SSB Squat
bar x5
bar x5
135 x2
185 x2
225 x2
275 x2
315 x2
285 x2
275 x2
275 x1 (got loose at the bottom on the second rep and did this weird thing I've never done before where I rock back onto my heels and kinda fell sideways. I recovered, but it was really strange.
Deadlift
135 x3
225 x3
315 8x1
Good Mornings
135
3x8
Band Pull Aparts
Monster Mini Band
4x25
Pretty good day, especially considering the crappy week of training I had. We skipped bench because both of us are having elbow issues. We skipped a couple of assistance exercises, but I still feel smoked.
"Practice puts brains in your muscles."
-Sam Snead
I don't think that's science...
W/U
Jiu Jitsu Class
SSB Squat
bar x5
bar x5
135 x2
185 x2
225 x2
275 x2
315 x2
285 x2
275 x2
275 x1 (got loose at the bottom on the second rep and did this weird thing I've never done before where I rock back onto my heels and kinda fell sideways. I recovered, but it was really strange.
Deadlift
135 x3
225 x3
315 8x1
Good Mornings
135
3x8
Band Pull Aparts
Monster Mini Band
4x25
Pretty good day, especially considering the crappy week of training I had. We skipped bench because both of us are having elbow issues. We skipped a couple of assistance exercises, but I still feel smoked.
"Practice puts brains in your muscles."
-Sam Snead
I don't think that's science...
Training 2/10-2/13/2015
2/10
Bench
Worked up to 325 x2 for a 2RM
Horrible Day.
2/12
Dead lift up to 315. Felt horrible. Cut it off.
Horrible Day
2/13
OH Press
Bar 2x10
95 x5
135 3x5
A1 Standing DB Row (Fat Handled DBs)
105 x3 Each
105 x4 Each
105 x5 Each
A2 Tricep Rollups
20's 2x15
25's 1x15
B1 Bent Over Flyes
15's x15
20's 2x15
B2 KB Curls
25 LB KB
1x15 R
1x3 L (Elbow) (Cut It Off)
Jammer Complex 35 Lbs
3x5 Each
Rest Not Timed
Horrible, Horrible week. I felt all week like I was never warmed up. I felt cold, unmotivated, pissed (nut not enough to train hard), and I don't know what is wrong with me. Financial stress and BS at my new job are taking their toll. Just pissed off all around.
"Life is divided into the horrible and the miserable."
-Woody Allen
Heard Dat, Woody.
Bench
Worked up to 325 x2 for a 2RM
Horrible Day.
2/12
Dead lift up to 315. Felt horrible. Cut it off.
Horrible Day
2/13
OH Press
Bar 2x10
95 x5
135 3x5
A1 Standing DB Row (Fat Handled DBs)
105 x3 Each
105 x4 Each
105 x5 Each
A2 Tricep Rollups
20's 2x15
25's 1x15
B1 Bent Over Flyes
15's x15
20's 2x15
B2 KB Curls
25 LB KB
1x15 R
1x3 L (Elbow) (Cut It Off)
Jammer Complex 35 Lbs
3x5 Each
Rest Not Timed
Horrible, Horrible week. I felt all week like I was never warmed up. I felt cold, unmotivated, pissed (nut not enough to train hard), and I don't know what is wrong with me. Financial stress and BS at my new job are taking their toll. Just pissed off all around.
"Life is divided into the horrible and the miserable."
-Woody Allen
Heard Dat, Woody.
Sunday, February 8, 2015
Training 2/8/2015
Squat @ X-Factor
W/U
Foam Roll
Piriformis Stretch
DB Hang Clean Squat
15 x6
20 x6
25 x3
Squat
Bar x3
135 x3
185 x1
225 x1
275 x1
315 x1
365 x1
405 x1
435 x1
DE Bench
135 x3
220
6x3
Dead Lift
225 x1
340
8x1
Good Mornings
95 2x6
135 x6
Band Assisted Pullups (Neutral Grip)
Double Blue Bands (Smoked)
1x4
1x5
Band Pull Aparts
Monster Mini Band
4x25
Tire Hits
2x10 (dead tired)
Great day today. I haven't been squatting heavy near as much as I should be lately so I can not complain about the 435. Depth was good, no hip pain or anything. I need to focus on siting back into the squat more. I stretched my hip flexors during the heavier sets and it seemed to work well. Still immobile as a mf'er. I almost squat morning some of the heavier reps due to my horrible shoulder mobility.
"Good morning is a contradiction of terms."
-Jim Davis
Tell me about it...
W/U
Foam Roll
Piriformis Stretch
DB Hang Clean Squat
15 x6
20 x6
25 x3
Squat
Bar x3
135 x3
185 x1
225 x1
275 x1
315 x1
365 x1
405 x1
435 x1
DE Bench
135 x3
220
6x3
Dead Lift
225 x1
340
8x1
Good Mornings
95 2x6
135 x6
Band Assisted Pullups (Neutral Grip)
Double Blue Bands (Smoked)
1x4
1x5
Band Pull Aparts
Monster Mini Band
4x25
Tire Hits
2x10 (dead tired)
Great day today. I haven't been squatting heavy near as much as I should be lately so I can not complain about the 435. Depth was good, no hip pain or anything. I need to focus on siting back into the squat more. I stretched my hip flexors during the heavier sets and it seemed to work well. Still immobile as a mf'er. I almost squat morning some of the heavier reps due to my horrible shoulder mobility.
"Good morning is a contradiction of terms."
-Jim Davis
Tell me about it...
Thursday, February 5, 2015
Training 2/4/2015
Squat @ VSU
W/U
Sumo Squats
Hip Mobility
Piriformis Stretch
Box Squat
Bar x6
135 2x6
185 x6
225 x6
255 x4
Horrible
Incline Bench Press
135 x8
185 3x8
Trap Bar Deadlift
135 x3
185 x3
225 x3
275 2x3
315 2x3
365 x3
Horrible day. Didn't feel good from the jump. I'm happy I at least got some good deadlifting in.
"Our fatigue is often caused not by work, but by worry, frustration and resentment."
-Dale Carnegie
W/U
Sumo Squats
Hip Mobility
Piriformis Stretch
Box Squat
Bar x6
135 2x6
185 x6
225 x6
255 x4
Horrible
Incline Bench Press
135 x8
185 3x8
Trap Bar Deadlift
135 x3
185 x3
225 x3
275 2x3
315 2x3
365 x3
Horrible day. Didn't feel good from the jump. I'm happy I at least got some good deadlifting in.
"Our fatigue is often caused not by work, but by worry, frustration and resentment."
-Dale Carnegie
Training 2/1/2015
Squat @ X-Factor
Reverse Band Squat
(Elitefts Orange Band)
135 x5
185 x5
225 x5
275 x3
315 x1
365 x1
405 2x1
Dead
135 x1
225 x1
275 x1
315 x1
365 x1
405 x1
455 x1
485 2xDNF
45 Degree Hyper
Orange Band Resisted
3x12
"One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity."
-Albert Schweitzer
Reverse Band Squat
(Elitefts Orange Band)
135 x5
185 x5
225 x5
275 x3
315 x1
365 x1
405 2x1
Dead
135 x1
225 x1
275 x1
315 x1
365 x1
405 x1
455 x1
485 2xDNF
45 Degree Hyper
Orange Band Resisted
3x12
"One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity."
-Albert Schweitzer
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