Saturday, March 29, 2014

Spending the beginning of my last weekend with the loved one and trying my best to get my fill of things. I have been neglecting yoga the past several days. Make sure to do it tomorrow (today technically). Also didn't get to rear-delts today so maybe do some band pull-aparts along with that.

Friday, March 28, 2014

Leaving Oregon on Monday. Feeling blue about it.

Bench press:
245 x 3
280 x 3
315 x 4
> DOMS from skullcrushers. Still happy with this, despite failing a 5th. Pec-tendon hurt, but always feels better a minute or two after the heavy sets.

Incline bench:
187 x 5 x 10
> Made my pec feel much better, strangely.

Lying one-hand cable rows:
170 x 5 x 10
200 x 15 (Fat Gripz + straps)
> Wow, I should have just used straps the entire time.

Kettlebell preacher curls, unilateral:
50 x 11, 10, 10

Decline push-ups:
30, 30

Tuesday, March 25, 2014

Goblet squats:
50 x 3 x 30

A deload, of sorts. Definitely felt harder after the high rep deadlifts.
355 x 3
405 x 3
455 x 3
225 x 25

Twinge in my back from warming-up, which is weird because it's been feeling fantastic lately. Oh well, I only just started treating it right so I just need to keep it up as a habit.

Monday, March 24, 2014

Overhead press:
160 x 5
180 x 5
205 x 6

10, 10, 10, 10, 10, 10, 10

Incline skullcrushers:
45s x 10, 10, 7
40s x 9, 9
Barbell: 14

Slow dumbbell press:
25s x 25
20s x 30, 25

Lat pulldowns

Spider curls + rear-delt work

Saturday, March 22, 2014

300 x 5
340 x 5
390 x 5
> Lingering pain in right quad, but the last time this happened coming off of frequent squatting it was able to heal with 5/3/1, so I'm not too worried. Just wanted to hit the number and get the program rolling.

SSB squats:
310 x 8

225 x 20

Leg curls:
200 x 10

At home:

One-legged SLDLs with 50 lb kettlebell, reps up to 5

Pistol squats onto couch: 5

Reverse crunches and planks

After all this my quad feels way better and I can't even feel pain anymore.

Friday, March 21, 2014

Workout 2 for the day: a bunch of kettlebell concentration curls, band pull-aparts, kettlebell skullcrushers, and a set of 30 decline push-ups.

Thursday, March 20, 2014

My body is reacting positively to the higher volume and normalized frequency. I'm growing stronger and feeling less pec pain, though it's still there when I flat bench. I've also gained 2 pounds.

Bench press:
225 x 5
260 x 5
295 x 7

Barbell rows:
205 x 10, 10, 10

Incline bench press:
185 x 10, 10, 10, 10, 10

Bilateral umbbell rows:
100s x 15, 13, 10

Wednesday, March 19, 2014

Goblet squats:
50 x 50, 40, 30
> Been awhile since I've done these so I was pleasantly surprised that I can still bust out 50.

Tuesday, March 18, 2014

330 x 5
380 x 5
430 x 5

I've found out that most of my deadlift problems last year came from forgetting how to lean back properly. Doing high reps with 225 helped me realize this. I'd adjust my form by around rep 10 or something and realize how much lighter the weight feels by changing my weight disposition.

I've been deadlifting for 10 years now so I really don't know why that happens, haha.
Squatting every other day has been aggravating my quad injury. It took me a while to realize that it wasn't normal DOMS. Additionally, my pec health is falling apart, although whether that's due to pause pressing or frequency I cannot say. I've decided to just go back to what was working for my wellbeing with 5/3/1.

I have found that contrary to popular dogma really, really long sessions make me stronger like nothing else. I've never gotten stronger than I did lifting 2.5+ hours a day. However, I'm sometimes wasted the rest of the day and it's not sustainable on a productivity level. So I have a kickass idea: I'm going to train twice a day, my "main" time at the gym and extra isolation stuff at home hours later. If need be I can easily skip the home workout and not lose too much, as well.

 Overhead press:
150 x 5
170 x 5
195 x 8
> Not too bad an effort.

145 x 10
135 x 10, 9, 8, 7
> I'm so much weaker with anything volumous. This was literally what I used to do for my deload, except I'd get straight 10s. Rest times were pretty short, though.


At night:

Preacher curls, unilateral:
50 x 3 x 10

A ton of band pull-aparts

DDP yoga much later.

Counting yoga I essentially trained 3 times today.

Sunday, March 16, 2014

Started the "DDP Yoga" program tonight. Just from doing the introductory moves my back feels much better. I will keep this up.

My move is at the end of the month. I'll be getting a 24 Hour membership while on the go. Not sure what I'm going to do with my nars

Monday, March 10, 2014

Jogged/walked today. Only ran for about 5 minutes or so to get past the main road more quickly. I'm keeping my eye out for weight vests on Craigslist to walk with.

I'm all packed up for my move. After I take care of some apartment doings I'll be off.

Saturday, March 8, 2014

405 x 4, 3, 3
> Quads were sore. As a result the first rep would feel like air and the last two heavy. I'd have liked to do something like 10 sets of triples or something but, alas, time.

Pause bench:
292 x 3 x 5
> The very last rep was more of a rest pause than a controlled one. Not too sure if that fulfills the point of the exercise.

4 x 10

Push-ups, rear delts, curls

Thursday, March 6, 2014

SSB squats:
330 x 5
> I was originally going to do goblet squats, which have kicked ass for me, but I decided to make this a light squat day ala Madcow since I'm squatting every other day. High rep squats should be done on the first or last training day.

Overhead press:
197 x 4, 5, 5
> Felt heavy. First day of training everything with only one day of rest and everything felt a little sore. Had to rest pause on the last rep to get 5 both times.

422 x 3
225 x 20
> Back has been hurting so just did light work.

Wednesday, March 5, 2014

405 x 5, 4, 4

Pause bench press:
290 x 3 x 5

5 x 10

Bench press:
225 x 12

Push-ups and curls

Saturday, March 1, 2014

Feeling a little stronger. Have been eating more and gained 3 lbs in a few days.

405 x 5

Overhead press:
195 x 3 x 5

6 x 10
2 x 8

Various assistance work

Pressing especially felt very light, but that's my goal to start with. Full-body is the way to go until I'm in a stable travel situation and have a permanent gym once again.