2010-9-9

BP
barx20
135x8
185x5
230 1x5 sets  (3 count pause)

SQ
135x8
245x5
295x3
330 1x5 sets (3 count pause)

DL
315x5
410 1x5 sets

Clean and Press
135x5
165 1x5 sets (forearms appreciate being able to drop the weight)

Cheat Rows
250 1x5 sets

Pullups
skipped

Misc Arm bidness

Today was much harder than yesterday.  Less than 18 hours between sessions is the reason I would guess.  Every rep solid however.  Skipped pullups because that's 1200 lbs of recovery there.  Looking forward to the weekend off.

2010-9-11

BP
135x8,8
185x5
230 1x5

SQ
135x5
205x3
255x3
295x3
220x3

DL
315x3
365x2
410 1x5

CP
135x5
165 1x5

Cheat Rows
250 1x5 sets

BB Curls
115x5

DB OH Triceps Extensions
30 10x3 sets

Starting Wendler's 5/3/1.  Conditioning is now part of the mix.

2010-9-13

Cycle 1, week 1, day1 - MP
115x5
135x5
150x5

BBB sets
100 10x5 sets

Pullups
BW 10x5 sets

Unreasonable, ridiculous pump in my shoulders and lats.

2010-9-15

Cycle 1 Day2 - Deadlifts

280x5  (DOH)
325x5
365x5  (no belt)

RDL+jump shrug
250 10x3 sets  (straps, clean grip)

Jump Shrugs
250 10x2  (straps)

Misc vanity work (arms of course)

Sucked-a ze ballz.  Everything felt heavy and slow.  Not used to training 3 hours after I wake up.  Better with PM training.

edit:

2010-9-15 Cardio (?!)

Treadmill
5mph x incline 3 x 12 min

Stairmaster
36 floors @ level 7 x 10 min

I'm sure this will feel good at some point...

2010-9-16

C1 W1 D3 - BP

BP
155x5
176x5
200x11 (est max 273.26)

Ultra Wide 2-Board Presses
200 10x3 sets

CGBP
185 5x4 sets

Pendlay Rows
185 10x5 sets

2010-9-17

C1 W1 D4 - SQ

SQ
235x5
265x5
305x5

ATG SQ
205 10x5 sets (This...*pant*...is...*pant*...very...*pant*...aerobic..)

2 1/4 mile runs with a 1/4 mile walk between them. Got a mile on the treadmill last time I did it, but treadmill does the kickback for you whereas if you actually run you have to propel yourslef forward. Calves and ass keeramping like...like.....well they just friggen cramped, okay?

2010-9-19

C1 W2 D1 - MP - 3's
barx15
115x5
125x3
140x3
158x4

BBB MP
100 10x5 sets (tried to make these faster than last week)

Pullups (med. neutral grip)
BW 10x5 sets

Forearms
ext 20x10x2 sets
Flex 40x10x2 sets

Because I always wanted working man's forearms. Gonna start hitting calves as well so bartenders quit trying to jam olives over my feet.

2010-9-20

C1 W2 D2 - DL, 3's

DL (all sets double overhand)
w/u 225x5 fast

305x3
345x3
387x4 (est max 438.55, TMax+8.55)

Clean High Pulls
237.5 5x4 sets

RDLs
237.5 10x3 (down slow, butt out, explode up)

Getting more glute and ham into the DL rather than depending mainly on my lower back. I suck at high pulls, they don't go high at all. Think I'm doing double extension rather than triple due to very weak calves.

2010-9-22

C1 W2 D3 - BP, 3's

BP
w/u 115 10x2
165x3
190x3
215x4 - est max = 243.64 = TMax+8.64 (1st rep paused for 3 count)

BBB
145 10x5 sets

Pendlay Row
185 10x5 sets

2010-9-23

C1 W2 D4 - SQ, 3's

W/u
BB x 10
135x10
185x5
225x3

work sets
250x3
285x3
320x4 (est max 362.62 = Tmax+7.62)

BBB ATG Squats (high bar)
215 10x5 sets

ab wheel from knees
12,10,10

1 legged squats to 13" box - right leg
BW 5x3 sets

Work sets were easy and pretty fast, nothing to comment on there otherwise.

I tried to do the BBB ATG squats with low bar, but I can't get down there correctly due to hitting the squat rack supports at the gym.  I went high bar and then I could hit depth.  The weight's light enough that I can stay upright but heavy enough to kill my thighs and butt.  So not used to that range of motion - it takes 5-10 minutes to get my breath back after a set.  It's harder, too, because my stance is closer and I'm concentrating on descending and rising on my weak right leg.  I just wanted a nap after that.

I think I would have been better off to wait another day before doing this session, but I was motivated, hit all my reps with some to spare  so what the hell.

2010-9-25

C1 W3 D1 - MP, 5-3-1

BW=185

MP
BBx15
115x5
135x5
150x3
166x3 (est max 182.58, Tmax+5.58)

BBB MP
115 10x5 sets

Pullups
BW+10 10x5 sets

Can you say scapular winging?  I gots it.  Eric Cressey, here I come.

What you gona do to combat the winging? Using Assess and Correct?

What you gona do to combat the winging? Using Assess and Correct?

Tape.

No, seriously now - Cressey wrote a bunch of articles that deal with shoulder correction and rehab.  One set is called "Shoulder Savers" and appears on the T-nation website in three parts.  I'm just going use some of the exercises mentioned in the article to strengthen the area so that the winging is less likely to occur.

For me, a good portion of rehab is just teaching the shoulder to stay back.  I let it go slack and forward for a few years after I unknowingly slipped my biceps tendon from it's groove in the shoulder.  Got it fixed eventually, but the brain has kept the pattern of slackness to ease pain that isn't there anymore.  Gotta retrain my brain, basically.

2010-9-26
C1 W3 D2 - DL, 5-3-1

DL
w/u
BBx15
135x8
225x5
275x5
work sets
323x5
366x3
409x4 (est max 463.48= Tmax+33.48 lbs)

Clean High Pulls
240 5x4 sets (nice and high too)

RDL's
240 10x3 sets  (fast, but need to get faster)

Scap retractions/protractions
20 x 2

DB prone incline laterals
15's 8x3

Calf raises
200 10x2 (3 count pause at bottom)

Good session.  Solid on everything important.

2010-9-28
C1 W3 D3 - BP, 5-3-1

BP
w/u BBx15,115x10
work
176x5
200x3
225x5 (est max 262.46, Tmax+32.46)

BBB BP
165 10x5 sets

Pendlay Rows
190 10x5 sets

Could have gotten 2 or 3 more on 1's set.  Bumped BBB BP sets by 20 lbs - I'll use that poundage next cycle too.