2010-2-18  Bench Assistance
Bent Rows
190 10x5 sets


Do NOT eat a bag of beef jerky, an apple danish and a quart of chocolate milk immediately before doing 5 sets of explosive rows. 

Take my word for it.

2010-2-19

Cycle 2, Week 1, Day 4 - Squat
W/U
140x8,5
190x5

Work sets
221x5
255x5
289x12 (Est max 404.48 - +8.1lbs)

Box Squats (14" box)
225 9x3 sets

Good Mornings
225 9x2 sets

Iron mind loading pins arrived last night. Chain yoke walks tomorrow.

Do NOT eat a bag of beef jerky, an apple danish and a quart of chocolate milk immediately before doing 5 sets of explosive rows. 

Take my word for it.

I hope you tried the combo in your home gym. 

Do NOT eat a bag of beef jerky, an apple danish and a quart of chocolate milk immediately before doing 5 sets of explosive rows. 

Take my word for it.

I hope you tried the combo in your home gym. 

I did indeed.

Rained today - and that's "No Yoke."

2010-2-21
C2,W2,D1
Military Press
Barx20
100x5
123x3
140x3
158x8 (est max 200.09, -3.49 lbs)

BBB MP
110 10x5 sets

Still a bit down from squats.  Didn't do what I said I would and stick to the prescribed reps there so I'm paying for it today.  I needed 9 reps for a PR.  Good solid set though.

Weighted chins tomorrow.

2010-2-22

Weight: 195

MP Assistance

Chins
BW+10 (205) 10x4 sets, 8, 5


Rolling Thunder
w/u
50x8

Work
90x3,3
100x3

Chins are doing great things for my biceps.  I'm not needing to work them at all by themselves.  thickening across the shoulder blades too.

The RT was easier at 90 tonight so I did triples instead of singles.  Forearms are starting to grow.

2010-2-23
Cycle 2, week 2, day 2
Deadlift (deficit 6")
140x5,5
230x5
308x3
352x3 (Let my back get loose at the bottom and twanged something)
396x4 (stayed tight, much better)



Sumo DL
260 10x5 sets


Did deficits today because straight DLs were going to be too boring at this weight.  These were definitely not boring.  Last set was kinda hard.

Good enough session.

Just for giggles day and since the rain stopped...

Chain yoke walks ~75 feet
1 plate per side
2 plates/side
3 plates/side

2010-2-25
Cycle 2, Week 2, Day 3
Bench Press
140x7,8
165x3
188x3
212x11 (est max 289.66)

Reverse Grip Bench
145 10x5 sets

Nothin' exciting, but I got the work in.  Rows on Friday sometime.

2010-2-26
Bench Assistance
Clean and press (1 press per clean)
115x3
135x3
145x3
155x3
165x3
175x1
185x1  (very strong press, easier than in the past)
195x2 PP

BB Row
195 10x2 (each rep from floor)
195 10x1 (no touch - these are easier than the above)

BB Curls (you didn't know curls helped the bench?)
105x3
115x3
125x3
135x3
140x1 (fugly)
145x1 (fuglier)
150x1 (fugliest)
Drop set
125x3
105x5
85x8
65x10

right Shoulder rebalance stuff
side lying DB bench press
25 12x2
straight arm pullover
25 12x2
side lying pullovers  (these make me say bad words and shoulder+neck goes crackle crackle)
25 12x1
15 12x1
external rotations
25 10x2
inclined prone strangelove salutes (dunno what these fuggers are called - lie face down on an incline and put the weight over your head in line with your body)
15 10x1

Eye candy today, and skinny dumbbell throwers where the distance measured is not length, but height.  Dammit - I'm paying for those, y'know. and it's f'n 50 lbs.  Hardly the weight of the world.  Even when that was heavy for me I didn't feel the need to throw them off me like that.

2010-2-27
Cycle 2, Week 2, Day 4
Squats

135x5,5
165x5
195x3
225x3
238x3
272x3
306x5 (didn't feel like pushing the money set today)

Box squats (14")
260 5x5 sets

single leg DL
rt: 225x2,3,3

Single leg GM
135x5

OH Squats
barx5
85x5
95x5 (back cramping)

I stopped at 5 on the  money set simply because I didn't feel like doing any more.  I haven't yet kept my promise to myself to stick to the prescribed reps for lower body.  5/3/1 is very effective - there are so many testimonials - but I'm not sure it suits me.  I like low reps and high frequency.  I like immediate feedback on how I'm doing as well and I'm going to have to wait 4 more months before this starts getting interesting.  Dunno if I have the temperment to stick with this.

I'm changing training for the next month.  There's a full meet on April 2 and my lifts aren't where I want them to be nor will they be so doing 5/3/1.

Sooooo -  I'm switching over to the high frequency heavy training I was doing before 5/3/1.  I'll pick up 5/3/1 with new training maxes in April.

2010-2-28
Grip work
Rolling Thunder
50x8
75x3
100x3
120x2
130x1,1 (PR +10lbs)
120x1,1
110x3,3,3 +10lbs for rep range

Ironmind pinch block (2-handed)
110x0
100x0
75x0 (wth?)
50x3,5

Plate stack pickup (1-handed)
4 standard 10's x 5,6

Gripping surface makes the difference.  The ironmind block is slick.  I had no trouble at all picking the stack of plates up, but there's no way I could do the same weight with the block one handed. I'm out of chalk - might as well buy that along with a new belt.

There's a definite weakness in the last two fingers of the right hand that's limiting what I can do on the RT.

2010-3-1

Paused Bench press
140x5
160x3
190x3
210x3
230x2
250x1
260x1
230x2,2

And that's it.  I thought I might do sumos and some back work, but my back side is still fried from the box squats two days ago.

Not happy with the bench, but it'll come up over the next month some.  Something else must be going on because I did 212 for 9 reps two sessions ago, but 210 for 3 was tough today.

3-3-2010

High Anderson Squat (pin 6)
230x3
260x3
290x3
320x3
350x2
380x1
400x0 (soon I'll have this again)

Bench Lockouts
230x3
250x3
270x2
290x1
260x3,2 (better at keeping elbows tucked on second set)

Chest-supported Rows
145x5
195x5
225x5
245 5x2 sets

So I've lost a little on the Wendler program, but not too bad. Can definitely feel the joint looseness on the heavier weights that's resulted from using lighter weights. I think I can better program deload/lighter weeks now though. Got some ideas...

edit:

Feeling squirrely so I went and did the following

Clean & Press (1 press per clean)
115x5
135x3
155x3
165x2
175 1x5 sets

Deep Anderson (ass on calves)
185x3
235x3
265x2
295x2,1

Deadlift and Explosive shrug
245 5x2 sets

Close Grip Bench
205 4x3 sets

These kinds of workouts make me happy.

3-6-2010

Attempted dips and bench but something really hurts in the right shoulder. Funny enough I can overhead press just fine so:

Clean and Press (1 clean 3 presses)
135x5,5
155 3x5 sets

Sumo DL
225x5
315x3
405x2
450 1x3 sets

Bent Row
225 2x5 sets

Still a bit chewed up from the bike ride yesterday. It all felt heavy. Alternately icing and heating the shoulder.

This feels like an out-of-the-powerlifting-meet kind of ouch.