Friday, October 31, 2008

Entry #704

Today started out mediocre but eventually made up for itself. For one, my back was sore, and not in the good kind of context. I would have had to cancel if today was a deadlift or squat session. RE upper went by, as boring as always. I overcompensated for the fact that I was hungry last time by eating like a savage, and I was full and lethargic as a consequence.

This old guy that I always see (he's the one who filmed my bench video) was having trouble with squats. I use "old" in the most technical sense possible, because he's stronger and more energetic than most of the young people there. Anyways, he failed on his first rep, but luckily, the safety bars saved him. He cursed and I asked him if he needed a spot, and he goes, "No, I'm just cramping up badly."
"Oh, is it in your calves? Or your quads?"
"Up in my quads."
"You know, I usually punch my legs in between sets when mine hurt. It helps keep them tense, while at the same time promoting blood flow through the region."
"Oh, really? I'll try that."
"Also, try to visualize disbursing your weight on the blades of your feet."

We went on like that for a bit, and then he did five perfect ATG squats. "Huge difference," he remarked after he reracked.
"You go really deep," I complimented.
"Yeah, it's because of how much I've watched you."

Just talking about squats got my blood boiling, and I finished up the session much, much stronger than the level I started it at. I owe that guy.

Tuesday, October 28, 2008

Entry #703

DE lower

Speed box squats + bands:
10 x 2   225 lbs.

Good mornings:
2 x 8     215 lbs.
1 x 8     220 lbs.

Dumbbell preacher curls:
2 x 8     55 lb. dumbbell
1 x 5     55 lb. dumbbell

Grip work

Monday, October 27, 2008

Entry #702

Bench press:
5 x 5      135, 185, 225, 275, 295 lbs.          
1 x 4½   300 lbs.
> I didn't get the lockout on that last rep, but I had it high enough to rerack. What can I say, I was hungry. And to be fair, they were applying fresh paint to one side of the gym, so I probably had cancer from the fumes.

Tate press:
4 x 8     65 lb. dumbbells

Some other stuff. Accessory work is feeling redundant to record.

It's time to start upping my conditioning. George will be back for Thanksgiving.

Tuesday, October 21, 2008

Entry #701

ME upper

Floor press:
6 x 3     135, 185, 225, 275, 315, 325 lbs.

Floor crushers:
3 x 8     135 lbs.

Nothing else matters.

Friday, October 17, 2008

Entry #700

I was doing squats today when my pants ripped. It surprised me for a
second, but then I told myself to keep going and finish the set. I
thought they were loyal pants - I wore them when I first fought Malcom
(Ominous1 on GameFAQs) four years ago.

But any apparel that can't do squats is no apparel of mine. Good riddance.

ME lower

6 x 5     135, 225, 275, 315, 355, 365 lbs.
> An easy PR. The walkout felt like nothing, thanks to all the band training I've done.

2 x 5     120 lb. dumbbells

2 x 10   45 lb. plate (overhead)

Thursday, October 16, 2008

Entry #699

I filmed myself on the bag, but my camera is retarded and cannot transfer video over eight minutes in duration. It was a seventeen minute session, and I had to cut out the entire first half before I could transfer it.

Some notes:

> Don't use "filler" blows that don't do anything in between spurts of activity. Make every punch count.

> Keep those elbows tucked.

> Guard was excellent for the most part, but hands slightly dropped at occasional moments later on.

> Excellent lateral movement.

> Not enough head movement.

Tuesday, October 14, 2008

Entry #698

Bag work: five three minute rounds. I practiced superb pacing today, coasting through the first few rounds and then going all out in the last set. A strong start is important, too, but this is the way to go in contrast to giving up all reserves early. I wasn't very tired after the fifth, so I can open up a little harder next time.

My hooks are up higher so they're landing at head-level now. Head movement was employed much better than last session. I'll film tomorrow's practice to see what I'm doing wrong in ways that can only be observed from an outside perspective, as is so often the case.

I didn't wear hand wraps, and my wrists were sore afterwards. I shouldn't neglect them.

Before that, I warmed-up with the PS2 Eyetoy, which actually tired out my sore shoulders. I wish there were some real games for it instead of cartoon minigame compilations, though. The Virtua Fighter one is the least embarrasing selection.

Later tonight:

DE lower

Band-assisted box squats (alternating parallel and ATG):
10 x 2   225 lbs.
> These bands are fucking strong. Unloading the bar requires a ton of stabilization, and since they're pulling back, I have to fight against the force or else I'll go flying backwards. Great speed here. Probably my best performance on these ever.

Romanian deadlifts (overhand grip):
3 x 8     310 lbs.

Ran out of time at this point, so I went to the track again and did planks and grip work. There were bats flying overhead. Made me hungry.

Monday, October 13, 2008

Entry #697

I took a break from recording (but not training - good speed day with the bands last Thursday), and I've since sorted several things out. One method I'm going to be employing is starting a microcycle with a 5-rep span on max days, and then going down to 3 in the ensuing week.

ME upper

Floor presses:
6 x 5     135, 185, 225, 275, 295, 300 lbs.
> I drastically underestimated myself on these due to poor perfomances from prior sessions. I would have continued on to heavier sets were it not for time. The key factor in maintaining the arch is to anchor my body down with my head.

Floor crushers:
1 x 8     135 lbs.
1 x 7     135 lbs.
1 x 6     135 lbs.
> Barbell skullcrushers done on the floor. I'll look up the proper name in Beyond Bodybuilding later on. They're awesome. I really had to work to drive the weight off the floor. They're much harder than conventional ones because the surface kills any momentum one might have. Also, they make a lot of noise, which drives away socializing gymbeciles.

EZ-bar front raises:
1 x 8     105 lbs.
> Too much back. Drop down to 95 next time.

The gym closed, at this point, so I went over to the track and did front raises with a garbage can and wide-grip pull-ups on the bar.

Tuesday, October 7, 2008

Entry #696

I went back today to repeat yesterday's session, and I barely pressed 315 for 2 because my shoulders were sore from being trapped under the bar last time. I probably hyperextended them a tad.

Next week, I'm going to replace board presses with rack lockouts.

Monday, October 6, 2008

Entry #695

I do board presses with a 25 lb. plate stacked on top of two thin phonebooks. Needless to say, I had this coming. Today, I was doing a set when the plate slide forward and smashed into my head. It stunned me for a second, and all 295 lbs. of the barbell fell onto my chest, which actually didn't hurt at all and makes me less tolerant now of people who are afraid to lift heavy because they have no spotter. I reracked the bar and looked in the mirror. My face was covered in blood, so I had to run to the bathroom and wash it off, ignoring concerned people asking if I was okay. There was a open gash along my brow. The girl at the front desk gave me bandages. The exchange was pretty funny.

"Oh my God. You're probably going to need stitches for that."
"Stitches are for weaklings."
"Do you need tissues?"
"No, I have paper towels."
"I mean, tissues are softer."
"Hell no. I don't want to baby this thing. It needs to learn a lesson."
"Oh, so you're a manly guy, huh?"
"Right. If I die, I'm going to sue you."

So I went back, and could barely put up 315 for 3, which would normally be nothing to me. I just can't keep tight while trying to balance this crap on me. There's no way to get a full arch. I left it at that, and walked home.

It's looking a lot better after cleaning it up. Hopefully, I get a scar.

Friday, October 3, 2008

Entry #694

Reverse-band deadlifts:
7 x 3      135, 225, 315, 365, 405, 455, 525 lbs.
> By no means a cakewalk, but all reps were fast and strong.

Dumbbell lunges:
3 x 8     115 lb. dumbbells

At home, I did ab work and grip training.

Tomorrow I'm going on a solo-hike. Hopefully, I get mauled by something rare and endangered.

Thursday, October 2, 2008

Entry #693

I did a RE session today because next cycle will precede my bench attempt, and I want to save dynamic work for then. Coming fresh off of the bands should do a lot of good.

Since I lifted early today, I had time to practice at the track tonight. I did a circuit of skipping rope, shadowboxing, and kicking drills.