5-7-2010

Weighted walks
235 3x120 ft

Getting easier.

Had a big boy in the gym today.  Sonuvagun bent my favorite bar.  Glad there's someone around capable of that.  Sucked for me, though.

Weighted Walk
235 2x120 feet - lotta oscillation when stepping on the right side today.

What weight and exercise was used to bend the bar? Just curious!

The weighted walk: Did you use DBs or a BB with weight?

Couldn't say and I'm actually assuming that the fellow I saw was the fellow who bent the bar.  The bar itself, an Ivanko, was unloaded when I got to it and I don't know of anyone in my gym, including myself who could load it to such an extent as to bend it.  This guy, whom I'd never seen before, looked like the best candidate because - He. Was. Big.

In my experience bars usually get bent from shrugs since it can be taken from the pins, straps are de rigeur and the range of motion is so small that a LOT of weight can be moved.  I suppose the hand and thigh lift is another candidate, but nobody does those.

I use a barbell for the weighted walking right now.  I may set up the chain yoke again since it's safer in the event of a stumble, but that has challenges in core stabilization I'm not ready to tackle yet.  Last time I did 3 45lb plates per side and it nearly snapped me in half from the weights swinging around.  Thye don't swing much, but enough to make some steps I take a matter of fate whether I complete them or not.

5-8-2010
Floor Press
135x8
185x5
225x3
255 3x4 sets

Box Squat (15" box parallel)
205x3
265x3
315x3
355 1x4 sets

Cheat Rows
255 3x4 sets

Strict BB curl
130 2x3, 3x1

Face pulls
40x15
50x12

Presses and rows were  easier today than last time, squats were harder.

2010-5-10

@ home
Clean and Press (@ home)
115x5
135x3
155x3
165x3,3,3,2,1 (These were really hard for some reason)

@ gym
Power Cleans
135x3
155x3
185x3  Tried a press here and it felt strangely similar to the ones I did at home.  Hmmmmm....)
205x3
215x1
225x1,1,1,1  (PR sets, I think)

Front Squat
255x3
265x2,2,2,2

Snatch Grip DL (straps)
315x3
365x2
405x1 (PR +40lbs)
425x1 (PR +60lbs)
405x1,1   

Shoulder-width Chinups
BWx5 (to strernum)
+50x5
+80x2,2,2,2

Close Grip Bench (paused, 1-count)
135x5
185x5
205x3
225x1,2,1,1

That be all.  Think my home weights weigh more than they say.  Triple presses were super hard with even the 1st rep being difficult.  I tried a press single at the gym and 185 felt just like that first rep with what was supposed to be 165 at home. So I dunno...

Pretty sure I just popped another disc. The pain is just starting to develop as I write this.


Warning: Chain yoke squats can be injurious to your spinal integrity.


Here's what I got done

Floor Presses (from dead start)
165x3,3
215x3
235x3
265x3,1,1,1,1

Chain yoke squats
2 plates/side 2,2
125/side kerplooie

Fucking thing swings as you take it out of the rack. Better keep that middle tight. And use a belt.

2010-5-13

Hip Belt Squats
1 plate x 5
2 plates x 5
3 plates x 5
4 plates x 5
5 plates by 5,6
6 plates x 5 (PR +45 lbs)


Chest supported DB row
105's x5,5,6,8,6 (very short ROM unfortunately)

Incline DB curls
55's x 4
45's x 5,4

Here's what the chain yoke squats looked like:

2010-5-16

Seated BTN Presses
65x5
115x5,5,5
125x5

Lever Pullups
BW 5x3 sets

Reverse Lunges
BW 1x12

Back hurt really badly after the last training session, though not from the session. I ended up sitting upright with my back under tension for a couple of hours at a social function that night and it caused spasms in the subsequent days. I took a couple of days total bed rest with a heating pad to let it all unkink. Still tweaky if I move wrong, but able to walk about and pick up plates to put on the bar.

Haven't done lever pullups for what seems like forever. It's basically a gymnastics front lever either with body straight or legs pulled in to reduce torque, depending on your strength level. I'm not strong so I had my knees at my chest. Fun and challenging. No DL's today, thanks.

2010-5-17
Floor Press
135x8
185x5
205x3
225x3
245x3
265x2,1,1,1

Leg Press
200x8
400x5
600x3
690x1,1,1

These did not feel good around the iliacus/psoas. Gave up on 'em.

Reverse Lunges
135x5,5
185x5

Chest Supported Rows
145x5
195x5
245x5
265x2,1,1,2,3,3 (PR + 20 lbs)

Took a while to figure out how to do the top weight.

BB Curls
105x5
125x3
130 2x5 sets

Back is feeling better, but I'm not pushing it.  Leg press was disappointing, being down -200 lbs from best, but it was hurting wrong down the inside of the left hip/lower abdomen.  Still, Progress was made on the floor presses and rows.

2010-5-19

Standing Overhead press (no cleans)
barx10
115x5
135x3
155x3
175x2
185x1,1,1,miss,1,1

Sumo deadlifts
135x5
225x3
315x3
365x3 (hm, feels okay...let's try more weight)
405x2 (belt on, still feels okay)
445 1x5 sets (sets 4 and 5 felt iffy on the back, but went up okay)

SHoulder-width chins
BWx5 ballistic
+50x5
+90x2,2,1 = 5 that's all I need.

CGBP (2 sec pause)
135x5
185x3
205x5
225x2
235 1x5 sets

Good session. I may be well enough to start up squats again. Learned how to setup for the top sets of OHPs. Chest up and shoulders back, elbows under the bar. Then I can get a straight line drive up as I come under the bar. That only took 5 years to finally get....

2010-5-20

Hang clean & Press (1 clean/press)
barx15
95x5
115x5
135x5
150x5,3,1,1,2,2,2,2,2 (30 sec rests)

Power Clean & Front Squat(rock bottom, paused)
205 1x5 sets

Front squat (rock bottom,paused)
225x2,2
245x1,1

High clean pulls
245x3
255x3
275x2,2

Good enough.  Had to work off some stress.  Took about 45 minutes.

2010-6-21

Floor Press (start from floor)
115x5
165x5
215x5
265 1x6 sets

Squat (3 count pause at bottom)
165x3
215x3
265x3
315 1x6 sets

Had to monkey with the height of the supports the bar was resting on. Spent a lot of energy and screwed my setup on the first 4 sets by having to roll the bar hard into my hands and then press it up. Last two sets I got it up on the cinder blocks and plates to where I could use a minimal rolling motion to get it into position and so the press was easier.

Wish I hadn't had to sell my power cage...

Tried to make it a 3 sec pause on squats, but time runs differently at the bottom of a squat so it probably wasn't as long as 3 seconds.
==============
2010-5-23
Clean and press
115x3
135x3
155x3
175x1
185x1,niss
175x1,1,1,1

Snatch Grip Deadlift
175x3
215x3
265x3
315x2
365x1,1 (straps)
335x1,1,1,1
----------------
2010-5-24
Cheat BB rows
265 2x6 sets

Close grip Bench (paused)
215 2x6 sets
-----------------------
2010-5-25
Floor Press (start from floor)
115x6
165x3
215x3
265 1x7 sets

Paused Squats (3 count)
165x3,3
215x3
265x3
315 1x7 sets

Shoulder Width Chins
BWx5
+50x5
+90 1x7 sets

BB kahurls
115x3
125x3
130 1x7 sets
-------------------
2010-5-27

Clean and Press
130x3
145x3
160x3
175 1x7 sets

Snatch grip deadlift (straps)
335 1x7 sets

Cheat BB Rows
265 2x7sets

Close Grip Bench
215 2x7 sets
----------------------
2010-5-28

training today because the weekend is too busy.

Floor Press
135x8
185x5
225x3
245x3
265 1x8 sets (first 4 sets hard, the rest...hard)

Paused Squat (3 sec)
245x3
275x2
315 1x8 sets (all easy and each held for 1-thousand 1, 1-thousand-2, 1 thousand 3)

Shoulder-Width Chins
BWx5 (ballistic)
+50x5
+90 2x8 sets

BB Curls
115x3
130 2x8 sets

I get to up the poundage now.
------------------------
2010-5-30

Clean and Press
115x3,3
135x3
155x3
175 1x8 sets

=====================================
2010-6-1
Snatch Grip Deadlift
135x5
225x4
275x3
305x2
345 1x8 sets (straps on, easy on the back but killing my hands even with straps)

Cheat BB Rows
265 3x4, 5x1

Close grip Bench
135x8
185x5
215x3,3,2,2,2,2

Clean and Press
115x5
135x3
160x3
165x3
175x1
180 1x4 sets (These'll go better if they're first in the session)
-------------------
2010-6-3
Floor Press
175x5
215x5
270x3,3,2,2

Paused Squats
215x3
265x3
305x2
325 1x4 sets

Straight Arm BB Pullovers (bench-width grip)
65 5x3 sets

Straight arm BB front raise (bench Width Grip)

BB Curls (strict)
65x5
115x3
135x3,3,2,2

L-Hang to cheated front lever and row
BWx4,2,2,2 (ugly fun here)

Couldn't get to the gym to do weighted pullups, so I put my squat stands on the highest setting put the bar on 'em and did the last exercise there. Hell of a lat pumper. I might try to get good at these.
------------------
2010-6-5
Clean and Press
115x5
135x3
165 3x4 sets
180 1x4 sets

Deadlift
225x5
315x5
405x2
455 1x4 sets (this may be too heavy to start with)

Cheat Rows
270 3x4 sets

Close Grip Bench
185x3
220 2x4 sets

Ab wheel from knees
8x4 sets

Felt strong on everything but DLs today. May start at 405 and work back up over the cycles. 10 cycles'd have me back at 500 for 8 sets which would be a first..
-----------------------
2010-6-6

Floor Presses (from the bottom)
135x5
165x5
215x5
270x2,2,3,2,2

Squats (paused, 3 count)
215x2
265x2
295x2
325 1x5 sets

Cheated Front Lever Rows (legs vertical)
BW 3x5 sets (last lever of each set held for 5 sec)

Not bad for having helped a friend move yesterday and being sunburned beyond recognition today.

edit:

Think I'm going to start putting some 75% squats on off days. I've been doing that for overhead press and it seems to be making that lift more solid. Maybe it'll work for squats.
------------------
2010-6-8

Working with a neck stinger that I got from the cheated front lever rows.

Overhead Press from Rack (with stinger)
115x3,3
135x3,3
145x3
165x1,0,0,1
145 3x4 sets

Had to go with a closer grip to keep the neck stinger quiet. Right shoulder still didn't like it. Down 20 lbs and 3 reps. Mebbe better next week.

Deficit DL (4" block, small plates and shoe with a heel)
215x3
265x3
315x3
365x2
415x1 (DOH),1,1
385 1x2 sets (D O Hand)

Cheated BB Rows
115x5
165x5
215x3
270 3x4 sets

Wanted 5 sets on rows, but neck hurt every rep and I didn't want to continue. DLs seemed to loosen it up a lot, but not enough to go all out.
-----------------
2010-6-10

Floor press
165x8
215x5
270 3x6 sets

Squat
215x5
265x5
335x1,3,2,1,1,1 (depth sucked on first three sets)

Deep Squats
265 3x3

Cheated Front lever rows
BW 3x6 sets

EZ kurls
100x5
115x5
135x3, 2x5 sets
-------------------
2010-6-11

Going in: Eager to train. 4 hours sleep and neck is tweaking a bit, but I want to lift. BW=184

Clean And Press
115x5
135x5
150x3
165x2
180 1x6 sets

Deficit DL (6" box)
225x5 (DOH, Clean-width Grip)
315x3 (ditto)
385x2 " + belt on
405x2,1,1,1,3 (ditto the ditto)

Cheat BB Rows
270 3x6 sets

CGBP
220x3,2,3,3,2,2

Front Squat
225x5


Ab Wheel from knees
8x5 sets

Notes: Strong on everything today. Lost the groove a couple of times on C&P but powered 'em up anyway. Very surprised by DDL, as 385/405 was hard last time I did them. Tempted to raise weight on CGBP, but I'm going to run out the sets as planned; if I get 3 reps/set that would be cool but I don't need to push it.
--------------------
2010-6-12

Mood: good, ready to train but a bit fatigued.
Weight 184

Dug a hole at the beach 5 feet in diameter and 5 feet deep for all the boys there to dive into, plus a ramp for the smaller ones. Girls won't jump into deep hole for some reason.

BTN Push-Press
barx10
115x5
145x5
165x5,5

Really feel these in the back of the right shoulder and tarp. They're doing something good.

Power Cleans
135x5
165x3
185x3
205x2
225x1
230x0,0
225x0

Didn't have more than one it looks like. That 225 felt easy though - must be the "Centipede's Problem."

Deep Squats
265x2,5,5

Split my shorts in the back all the way to the inseam on the 3rd rep. Tucked my sweat towel in the back of my pants and did the last 2 sets. Second time in a week.
---------------------
2010-6-13

Floor Press + squat mini-circuit
185/225 x 5/3
215/265 x 5/3
245/305 x 3/3
270/335 x 2/1, 1/1x6 sets

Cheat Front Lever and Row
3x7 sets

BB Curl
2x2 sets,1x5 sets
-------------------------
2010-6-14

80% day

BTN Push Press
115x5
145 5x2 sets

Power Cleans (non-rotating bar)
165x3
185x2, 1x9 sets

Front Squat
235x5

And that's all. Didn't want to do it today, but I also wanted to do it today.

2010-6-15

24 hour Fitness
Mood: Good. Eager to train. Almost antsy.
weight: 186

Clean and Press
115x5
135x3
150x3
165x3
180 1x7 sets

Deficit Deadlift (6" deficit)
225x3
315x3
405 1x7 sets

Cheat rows
270x3,3,3,3,2,2,2

Close Grip Bench (paused)
220 2x7 sets

Drove down to Millbrae to drop $600 on new tires. Since Firestone had my car I figured I'd take a walk and check the neighborhood and lo and behold! a 24 hour fitness. Bought some shorts and a t shirt, paid the day fee and pushed some weights around.

Presses were easy-peasy. Never a rep in doubt. Didn't have any chalk so I couldn't double-overhand the deadlifts but those went up pretty fast. Was getting tired on rows, I might have to rearrange things and put rows on floor press day. CGBP also easy.

Good day of training.

2010-6-16

80% Day

BTN Push Press
115x5
145 5x2 sets

Deep Squats
135x5
225x5
265 5x2 sets

Strict BB Row
215 5x2 sets

BB Lunges (right leg only)
185 5x2 sets

This took half an hour. BTNPP felt very heavy today - should have done just one set.

2010-6-18

BW = 187 and I have like no fat.  I'm starting to look freaky in the shoulders.

Mood:  Not feeling much like training today.

Floor Press (from bottom)
165x5
215x5
245x3
270 1x8

Squat
215x3
265x3
305x2
345 1x8

Cheated Front Lever and row
BW 3x8 sets

EZ Curls
135 2x6 sets
135 1x2 sets

Notes:

Floor Press: I've gone from doing 6 sets of easy triples to 8 sets of hard singles.  The extra workouts are hurting more than helping.  Once again I went for too much and I was lucky to finish this cycle at all.  Dropping the majority of extra work, except for overhead press extras and I'll be scaling that back.

Squats:  Need to get a few more warmup sets in there.  Wasn't really warmed up until the 4th set.  It's asking for something to break squatting a good percentage of max with not enough warmup.

Cheated Lever Rows:  Vidded myself and I'm not getting my torso parallel to the floor.  Fixed that in sets 5-8.  I think I'll progress anyway by bending the legs so the thigh is vertical but the calves are at an angle to the floor.

Curls:  Nice and solid.  With the volume scale-back 140 should be no problem.

In general, the Hepburn program has enough volume at high enough intensity that extra work isn't needed really.  I think that this is where I screw it up, always adding extra stuff and then blaming the program for feeling beat down.

2010-6-21

BW=184 lbs (83.63 kg)

Clean and Press
115x5
135x5
150x3
165x3
180 1x8 sets  (super easy)

Deficit Deadlits (6" box, DOH grip, clean width)
225x5
315x3
405 1x8 sets

Cheat BB Rows
270 3x8 sets

CGBP (paused)
220x2,2,3,3,3,2,2,2

The extra day's rest was good.  Everything was pretty easy.  Still having lockout probs on the CGBP, but completing the sets.