Thursday, June 28, 2012

Entry #1074

SSB squat:
250 x 5
325 x 5
380 x 3, 3

Dumbbell press:
Right arm: 3
Left arm: 0

Holy shit, I felt burned out. Definitely time to switch exercises on at least squats. One of my worst days this year. I did film the squats in anticipation of getting my usual 5 and my form is fantastic, at least. Back is upright, my knees don't go past my toes, and depth is well below parallel. The first two reps on each of the heavy sets were breezy and the third was just killer.

It's funny to think that I at least set a PR for bad days, haha. Last time I felt burned-out I grinded 360 x 3.

Finished up with some push-ups mixed with chin-ups.

Monday, June 25, 2012

Entry #1073

SSB squats:
375 x 5, 5, 4
> First time in 11 years of lifting that I failed on squats. Only got 4 reps on the last set before failing a fifth. Dumped the load overhead without a problem. Reminds me of Emevas scoffing at people worrying about failing and not having spotters.

One-arm dumbbell press:
80 x 5
110 x 5
137.5 x 5

Dumbbell row:
137.5 x 12, 10, 10, 8
> No floor loading, just constant tension.

Isometric dumbbell pec squeezes:
40s x 4, 4, 4
> 5 second hold. Done between sets of rows.

12, 8, 8
> Shoulder fatigue from earlier movements.


Might try adding GHR after squats.

Saturday, June 23, 2012

Entry #1072

Didn't get to train today because of waking up from a nap at 6 and the gym closes at 8 on weekends. I'd rather just wait another day and have a night of tissue work and myofascial release than rush and train with no nutrition.

This entire week, in fact, I've had two days of rest after each session (the first time being from wanting to rest after a late night of drinking, which actually seemed to refresh me and help set a deadlift PR the next day). That's why I love this program. Doing a full-body day means no one region is ever going too long untrained if life happens and I need to take a day off.

Did 5 minutes of HIIT yesterday and swam laps in the pool tonight. I've been eating a lot of vegetables lately and less fruit.

Friday, June 22, 2012

Entry #1071

365 x 3
405 x 3
430 x 10
> Had another one or two in me but was mentally held back a little bit from my thumb. No blood, thankfully. Nice PR.

Dumbbell military press:
80s x 5, 6, 6

NG pull-ups:
12, 10, 6, 6, 6

SSB squat:
255 x 5, 5, 5

Wednesday, June 20, 2012

Entry #1070

SSB squat:
245 x 5
320 x 5
375 x 5
> Oof, getting heavy. Last rep was probably the hardest-fought squat I've ever done.

One-arm dumbbell press:
135 x 5, 5, 5

Dumbbell row:
135 x 10, 10

Horizontal band row:

Sliced my thumb wide open with a razor blade and it impacted how tightly I can grip. Had to cut rows short because blood was seeping everywhere.

Friday, June 15, 2012

Entry #1069

Deadlift video: 410 x 12


SSB squat:
370 x 5, 5, 5

One-arm dumbbell press:
80 x 5
110 x 5
135 x 5

Dumbbell rows (no dead pauses):
135 x 8, 8, 8

15, 8


Tuesday, June 12, 2012

Entry #1068

Taking a cue from MadCow this cycle and progressing on presses and squats with at least one day of work-up sets per week before conquering that weight for 3 sets next time, rather than 3 sets of 5 and doing a linear increase in poundage next session. This way I'm increasing at half the rate as before (5 lbs on squats per week instead of 10, 2.5 lbs on presses per week instead of 5), a necessary tapering down as I get stronger.

This time I didn't see any benefits in workout length, though, because I found out I can no longer progress on dumbbell rows with 25 lb plates - there is simply no room on the dumbbell. I had to take some time to experiment with 35 lb plates and increasing the height of the bench, which worked out fine.

SSB squat:
290 x 5
315 x 5
370 x 5

One-arm dumbbell press:
132.5 x 5, 5, 5

10, 10, 10

One-arm dumbbell row:
180 x 5, 5, 5
> Less leg drive now that I'm higher up. Also, holy crap is my left arm stronger than my right, despite being the side that was injured three times. The weight shot up in my left arm yet I had to really grind it out in my right. 

FatGripz skullcrushers super-set with alternating dumbbell curls:
45s x 8, 8 50s x 16, 16

Thursday, June 7, 2012

Entry #1067

Haven't been updating as much because of technological reasons. Luckily, this has been a deload week so there's not a ton to report. I did have a badass swim session in the middle of a thunderstorm, and cardio has been consistent all around.

Despite all this I weighed 212 yesterday. It's either from creatine, muscle gain, or both. Despite the increase I look as lean as ever.


SSB squat:
255 x 5, 5, 5

Unilateral dumbbell press:
85 x 5, 5, 5

Hang clean:
135 x 5, 5, 5

Unilateral dumbbell rows:
100 x 25, 12


Fat Gripz deadlifts:
190 x 5
230 x 5
280 x 2, finished the last 3 holding onto the bar


Dumbbell military press super-set with chin-ups:
65s x 5, 5, 5               15, 10, 8, 8, 8

SSB squats:
205 x 5, 5, 5

Neck machine

Saturday, June 2, 2012

Entry #1066

SSB squats:
365 x 5, 5, 4
> Whew, I'm starting to feel burnt out. Back was extremely stiff.

Unilateral dumbbell press:
130 x 5, 5, 5 

Power cleans:
205 x 3, 3, 3

Unilateral dumbbell rows:
130 x 10, 10
> No floor contact. Felt incredibly light after rowing 170. 

EZ bar curls + mini bands:
25 x 12, 7
> One of my bands snapped so I couldn't finish the set. R.I.P.

And with that, I've gotten back up to my old numbers before I left this routine for 5/3/1 - except at a lighter body weight, the same dumbbell weight in both arms, and a better deadlift. All in three weeks. My shoulder has been pain-free ever since I switched and I'm able to throw hooks and uppercuts again. Lots of good things happened when I did what I knew would work for me as an individual.

I'm gonna take the next week off for a much-deserved deload and then come back to push through new barriers.