Training 9/28/2015

Bench Day @ VSU

Pin Press (Pins @ 5)
Bar x15
135 x5
185 x5
225 x5
275 x5
310 x3
345 x1 (DNF 2nd one)
365 x1 (barely)

A1 Incline DB Bench
70's 4x8

A2 DB Row With Knee On Bench
75 4x8 

B1 Band Resisted Tate Curls
MB and MMB 4x8 Each

B2 Band Pressdowns
Purple Band 4x8

B3 Bent Over DB Flyes
25's 4x8

Pretty good day. Got a decent amount of sleep and it showed. Bench didn't really have a good pop, and I grinded them out more than I wanted to but it felt ok. Pec didn't hurt at all. Gonna have to start benching for real soon if I plan on competing this quarter.

 

"There are two kinds of people, those who do the work and those who take the credit. Try to be in the first group; there is less competition there."

-Indira Gandhi

 

Training 9/26/2015

Dead Lift Day @ VSU

Quick Warm-up
Foam Roll
Band Assisted Leg Lifts
Open Gate

135 x5
185 x5
225 x5
290 x5
335 x5
380 xDNF

CSR Barbell Row
135
4x6

Horrible day of dead lifting. My hamstrings were still jacked up from good mornings earlier in the week. Turns out I spent the day sick as a dog so that may have also had something to do with it. No excuses, but this morning was not a  great training session.

"Sickness is mankind's greatest defect."

-Georg C. Lichtenberg

Training 9/25/2015

OH Press @ VSU

Bar x10
95 x5
115 x5
135 x5
155 x5
135 x5

A1 Seated Band Row
Blue Band 4x12

A2 DB Front/Side Raise
15's 4x12 Each

B1 Band Pull Aparts
MMB 4x12

B2 Standing KB Bicep Curls
25lb's 4x12

Mini-Football Bar Overhead Tricep Extensions
MMB Looped Through Blue Band @ Top of Rack
4x12

Warmed up to dead lift and no F@#king way. Hamstrings are jacked up from good mornings 3 days ago!! Good mornings always do that to me. I am gonna jack my schedule all up for next week, but did a fluff and buff day today and will have to dead lift tomorrow morning. 

"Swollen in head, weak in legs, sharp in tongue but empty in belly."

-Mao Zedong

Fu#@@#ng Commie....

Training 9/23/2015

Press Day @ VSU

 Pin Presses (Pins @ 5)
Bar x10
135 x5
185 x5
235 x5
275 x5
310 x5
275 x5
235 x5

A1 Incline DB Bench
65 2x12

A2 DB Row (Knee On Bench)
70 2x12

B1 Band Resisted Tate Curls
MMB 4x12 Each

B2 Tricep Pressdowns
Purple Band 4x12

B3 Bent Over DB Flyes
20's 4x12

 Felt pec a little bit today but not bad. Getting better.

"Healing is a matter of time, but it is sometimes also a matter of opportunity."

-Hippocrates

Training 9/22/2015

Squat Day @ VSU

Squat
135 x5
185 x5
225 x5
255 x5
295 x5
335 x4

Good Mornings
95
4x12

Not a lot on paper but it killed me. I slept horrible, had five lifting groups, and had to squeeze a workout in between groups. I am still deficient in time management. I would normally start earlier, but my first group is at 5am! I know excuses, excuses.


 

"Excuses change nothing, but make everyone feel better."

-Mason Cooley

Training 9/18/2015

Bench Day @ VSU

Pin Presses (Pins @ 5)
3 x 255
3 x 290
3 x 330
DNF x 365

OH Press
125 x3
140 x3
155 x3
175 x1

A1 Incline DB Press
50's x10
55's x10
60's x10
65's 2x10

A2 Fat Man Rows
5x3
Reps were about 3/4 reps. Pathetic

B1 Band Resisted Tate Curls
MMB 5x10 Each

B2 Band Resisted Tricep Pressdowns
Purple Band 5x10

B3 Bent Over Reverse Flyes
15's x10
20's 4x10

Pretty good day overall. Rowing still sucks I need to get waaaay stronger.

"Only the guy who isn't rowing has time to rock the boat."

-Jean-Paul Sartre

Training 9/16/2015

Squat Day @ VSU

Warm-up
Strap Assisted Leg Raises 3x10 Each
Magic Stretch 3x10 Seconds Each
Hip Flexor Stretch 3x10 Seconds Each

Squat
Bar x3
135 x3
185 x3
225 x3
275 x3
315 x3
355 x3
395 x1

A1 Good Mornings
135 3x5

A2 Barbell CSR
135 
3x10

Felt like more than it really was. Took too long of rest periods and cut my assistance work way short, but it was still a good squat day. Even the low volume and intensity on the good mornings will have me sore for two days. 

 

"The roughest part of that lifestyle is the travel and early mornings."

-Josie Maran

 

You mean the good mornings...

Training 9/9/2015

Meet Day @ VSU

Squat 405 

OH Press
185
195 xDNF

Dead
455 xDNF

I am in a weird spot because this week was supposed to be a deload, but I realized that I took too much time off last week so I am getting some new max numbers (hopefully) in the middle of the week. Squat still sucks but its slowly climbing back up. Most importantly my hips feel great and technique feels like its good and getting better. Everything else was just ok. Should have improved much more on the dead lift, but whatever. I now know where my OH press is at.

 

"Testing oneself is best when done alone."

-Jimmy Carter

Words of wisdom from the worst president ever, before 2008.

Training 9/2/2015

Bench Day @ VSU

Pin Presses (Pins on 5)
135 x5
185 x5
225 x5
275 x5
300 x5
315 x3
335 x3(Damn Spotter Touched First Two)
355 x1

A1 SA DB Bench
55 5x6 Each

A2 FG DB Row
100
5x6 Each

A3 Standing DB Bicep Curl
30's
5x8

BB Shrugs W/Straps
275 4x12 

Pec felt great. No pain or anything. Good day. Grip sucks real bad.

 

"Hold on with a bulldog grip, and chew and choke as much as possible."

-Abraham Lincoln

 

Gotta be a real quote, found in it on the interweb...

Training 8/31/2015

Combination Day @ VSU

 Squat
135 x5
185 x5
225 x5
285 x5
325 x3
360 x1
380 x1

Dead (w/Straps)
135 x5
225 x5
285 x5
330 x5
375 x2

OH Press
135 x5
145 x5
155 x5

Been busy as hell, had to combine days. Felt really good today despite being out of juice for the dead lift. 

"I don't care how busy I am - I will always make time for what's most important to me."

-Kevin Hart

From the mind of a great philosopher...