[quote]inkaddict wrote:
Any elbow pain with those JM presses? I tried them and the hurt my left elbow, switched to floor presses and loved 'em.
Keep on pushing man, the numbers will only go up.
Nice work.[/quote]
No pain, a little discomfort I guess, but nothing that all that bothersome. They feel like they’re really hitting the tris all the way through when I keep good form, so I love 'em.
I’ve been thinking about working some floor press in, but there’s really no good place to do it at my gym.
10-10-10 Bench/Back
Feeling good today! Forgot to email myself the prescribed 531 sets, so I kinda wung (winged?) it.
bench
135x5W
135x5W
135x5W
225x3E
245x3M
265x3H
went off the reservation again and did some singles
285x1M
305x1H This is the most I’ve done without a spotter. I usually have a mental block about going heavy without one.
315x0F I’ve done this spotted before, but without one I hit the halfway point and put it on the safety hooks because I wasn’t 100% sure I could hit it today.
WG pullup/chin up extended set (supersetted with pause bench)
9F/2f Another post injury PR! This HFT thing is doing wonders for my pullups.
+25x1f/1f
5f/2f
4f/2f
3q/3f
4f/1f
3f/1q
pause bench (really digging these!)
225x5H
245x3H
265x1m
275x1h
285x1H
inc Db bench
70x5e
100x5m
100x5m
cable rows
100x10ew
140x10m
180x7f
200x3f
200x2f
BTN wide grip lat pull
85x10e
120x10h
140x6m
I’ve been watching the Tate “so you think you can bench series” and realizing that for hitting bigger benches, everything I’ve been taught about how to bench is wrong. All the bench workouts I’ve ever done have been “bodybuilding” style bench - no back arch, ass firmly planted, focus on pecs, etc. I think I might start working on benching PL style…it just seems like it might be tough to do on my own.
10/11/10 - squat
squat
barxalot
95x10w
135x5w
165x5e (was supposed to be 3, but I had a brain fart)
195x3e
225x3m
245x1m
275x1h New PR.
295x0 mega-fail
295x0 mega fail again. Tried with a belt this time.
275x1H (w/belt)
Leg press - never really done these, because I was always told they suck and real men squat. Figured I’d try them for shits and giggles. numbers are plates only, no idea what the sled itself weighs. These were supersetted with calf extension
90x10e
180x10m
270x9h
270x5m
360x5m
360x4q
leg press calf ext.
180x10m
270x9F
270x7F
360x7F
360x5F
360x5F
10.13.10 - Press/shoulders
Press
Barxalot
95x5w
125x3e
135x3e
155x9H - new rep PR, +1
185x1H - New 1RM PR
DB shrugs / seated DB press supersets
60x10E / 60x8M
80x10e / 80x5M
80x10e / 80x3Q
BB rotator raises / bb upright row supersets
30x10M / 70x10H
50x4F / 90x5M
40x10H / 90x5M
alt db front raise
20x10e
30x6f
30x5f
seated BTN smith press (plate weight only, I have no idea if the machine offers any resistance. Doesn’t feel like it)
90x8M
140x5H
140x5H
10.15.10 Deadlift?
Not sure why I deadlifted today The back was feeling somewhat better, but not 100%.
Deadlift
135x5W
135x5W
135x5W
225x3W
265x3E
295x3M
335x2Q
365x1H
385x0 Got this one about 1" off the deck and realized I should not be doing this yet. With that, I’m declaring a 2 week moratorium on the DL.
BB curls
40x10E
60x8H
90x3H
90x3H
70x6M
70x6M
Wide grip pause pullups (been doing these all week 3sets/day. full “one onethousand” pause at bottom)
4f
5f
4f
JM press
95x10E
95x10E
135x7h
135x5m
135x5m
DH hammer curls
25x10e
35x7FR
35x8FR
40x4FR
40x5FR
rope pressdown
50x12e
85x5M
85x5M
85x5M
Pretty lame day overall. The shitty DL session killed my mojo (and my back) and I didn’t want to go too crazy w/ direct arm work because I don’t want to compromise bench/back day on Sunday.
10.17.10 Bench/Back
Bench
135x8EW
135x8EW
225x5E
245x3M
275x5H New rep PR, +2 reps
295x1m
315x1H First time doing this without a spot. No sticking point, just pushed through, felt amazing! I tried to get video, but couldn’t get my Blackberry to sit up at an angle that would catch it.
325x0F
WG pullups/chinups ext set
9F/1F (almost got 10, next week!)
5F/2F
+25x2F/1f
+25x1f/1f
6f/1f
4f/1q
Pause bench
275x1M
275x1M
275x1M
295x1H PR on the pause bench
295x1h
pause decline
225x4q
225x3M
225x5H
DB rows
60x10e
80x10h
100x5fr
100x5fr
100x5fr
wide grip, palms in cable rows
100x10w
140x6f
Wanted to do a little more back/pulling work but was running long. Bears game was on, so I was fucking around in between sets and was at the 1.5 hour mark.
10.18.10 squat
had to be a quickie day, tons of stuff to do, but at least I managed to get a quick video (my wife says that it was douche-y to do so, but whatever)
squat
barxalot
95x8W
135x5w
135x5w
205x5M
225x3M
245x4H +1 rep PR
275x1H Please, check out the video and let me know what I can improve!
295x0F
[video]1867[/video]
DB walking lunges (each hand db x each leg)
40x10M
60x5H
60x5H
seated leg curls
100x10E
130x10M
145x10H
145x8M
10.21.10 Press
press
barxalot
95x5W
95x5W
135x5m
155x3m
175x1M
at this point I’m feeling pretty good
205x1F that’s a +20lbs PR!!! 4 plates, here I come!
205x0F tried getting one on video and just didn’t want to budge. The first time was tough.
135x5M
135x8H
DB shrugs/BB rotators superset
70x10/ 30x10m
100x9F/ 40x10m
100x8F / 50x4q
At this point, I couldn’t let it go… had to get this on video, lest y’all think I’m full of shit.
Press (again)
175x1M
205x1F This one was ALOT uglier than the first, for obvious reasons.
[video]1868[/video]
10.22.10 - more squats? (replacement for deadlift)
“speed” squats? (disclaimer: I really don’t know wtf I’m doing with these, just wanted to experiment)
barxalot
135x5m
135x5m
135x5 tried actually jumping with these instead of slamming on the brakes at the top. Bad idea. lol
135x5 here, I used some supposedly “heavy” bands. First time trying them, and I like them quite a bit.
135x5 w/bands
135x5 w/bands
wide grip preacher curls
35x10ew
55x6m
65x6m
75x4f
75x3q
rope pressdowns
60x10e
85x8h
115x1f
100x4f
85x6M
reverse BB curls
30x10e
50x6m
50x8h
50x6m
50x6m
front squats
135x3m
135x3m
135x3m
Nice damn press dude! Wasn’t ugly, just looked hard.
Kick ass
[quote]inkaddict wrote:
Nice damn press dude! Wasn’t ugly, just looked hard.
Kick ass[/quote]
Thanks man!
It was hard…every lift is harder when the Goo Goo Dolls are playing. 
10.24.10 -bench/back (531 cycle 3, week 1)
bench
barxalot
135x8w
135x8w
195x5e
225x5m
255x9H new rep PR, +3 reps last time I did 255 was about a month ago, only 6 reps. Fuckin progress, love it!
WG pullups
9F
7F
+25x2F
+25x2F
5F
5q
5F
“speed” bench
185+2 bands x3E
185+2 bands x3E
185+2 bands x3E
185+3 bands x3E
185+3 bands x3E
incline DB bench
70x8M
120x3F New PR, +1 rep
DB rows
70x10M
100x10H (these looked more like kroc rows toward the end LOT of body english)
100x5H
100x5H
100x5H
my ghetto fabulous band rigging
[photo]30267[/photo]
I know they aren’t real bands, and the angles are wrong for adding resistance. The idea was simply to have some elesticity there so i could really explode without popping myself off the bench. It worked, FWIW.
10.26.10 - legs/squat
squat
barxalot
135x8W
185x5M
205x5M
225x9F +3 rep PR
285x1H
295x1H Finally got you motherfucker! I’ve tried on this the last 2 weeks and failed miserably both times. Nailed it.
305x1H New 1RM PR, +30lbs.
315x0F not even close… my legs were toast, and with a big new PR already in the log, I think I was mentally done too.
Pause ATG squats (basically, go ATG, hold for a one-onethousand count, explode up)
225x2M
225x1Q
did some other shit, but all halfass. after a few minutes of that, I just went and got 5-10 minutes of stretching in. This working out in the evenings thing usually sucks for me.
10.28.10 - shoulders
press
barxalot
135x5M
145x5M
165x6F Felt kinda weak today… don’t know why either.
db shrugs/seated db press supersets
60x10e / 8M
80x10m / 5m
100x10H / [b[2F that’s a +1 rep PR at that weight[/b]
seated BTN smith press (plate weight only)
90x10E
140x3q
1403M
WG pullups
9F
+10x5F
8F
press (again)
165x6F
165x3M
Db offset curls
35x5M
40x3FR
40x3fr
upright BB rows
70x10M
100x4q
100x4f
spent about 10-15 minutes riding the foam rollers working my back and hamstrings loose.
Solid progress in here man! Nice work on them squats!
Thanks man!
Your log kinda inspired me to want to do a PL meet sometime before I hit the 3 decade mark next year. I know I need to get my squat and deadlift up big time, or people will point and laugh. More squats tomorrow. Hopefully I can start deadlifting again soon and work on that too. Once I hit 400/300/500, I think I’ll be ready to go do a meet.
Hell yeah. Dude, I’m not going to be anywhere near “meet ready” when it comes to numbers, but fuck it…should be a cool experience regardless
10/31/10 531 Cycle 3 week 2
bench
135x8w
135x8w
185x3w
205x3E
235x3E
265x8 New Rep PR
wg pullups
10 Post injury PR Halfway there!!
5M
25x3f
25x3f
25x2F
Pause bench
275x1m
296x1m
315x1H 1RM PR, 20 lbs on the pause bench
db rows
70x10m
100x10H
120x5F
120x4f
120x4f
These last few exercises were all mixed in with one another. Kinda like a schizo-superset/circuit training arrangement.
JM press
135x5H
135x5H
135x5m (wft? dunno why this set felt easier)
135x6H
chinups
8h
5q
3f
25x2f
wg cable rows
120x8ff
120x10h
140x6f
dips
25x8
25x6