T Nation

Shut Up 'n Lift! (Log)

[quote]SteelyD wrote:
DZ, Skid-- thanks!!

Funny thing-- 405 went down, but didn’t come back up :wink: (I gotta get my log up to date).

I went for it, but as I got toward the bottom, the little voice inside said “NOPE!”, so I just kept going until I hit the bottom of the rack.

A graceful landing for sure, but a failed attempt :wink:

Soooon…

[/quote]

Nothing like a good, heavy negative to recalibrate the CNS…

Have a great holiday SteelyD. Hope you make the same kind of gains next year.

Hey-- thanks man!! Did you get much snow Sunday?

18 inches over the weekend. But I love it. How much did you get?

Pics here:

Toward bottom of page…

[quote]SteelyD wrote:
Pics here:

Toward bottom of page…[/quote]

Igloo time!

I’m like 3 weeks behind on my log-- sorry. I need to have a marathon transcription…

Basically more of the same… ;p

Summaries below. Was an awesome PR week.

Significant achievements from the past week:

  • (Sun, 12/14/08): DB Floor Press 85x8 (rep PR), P/W Curl 60x7 (rep PR)

  • (Mon, 12/15/08) Squat PR: 365x1, 405xFail, but got a graceful slow negative to down below parallel

  • (Tue, 12/16/08) DB Shoulder Press (seated, no back support): 75x3

  • (Wed, 12/17/08): DB Farmer Walks: 85x2 x 1 Lap, 90x2x 3/4 lap (time/dist PR’s)

  • (Thur, 12/18/08: 2nd ART Session-- ouch!!! took day off (well, treadmill)

  • (Fri, 12/19/08) Incl. DB Press: 90x4, 85x6 (weight and rep PRs)

  • (Sat, 12/20/08) Deadlift PR: 405xFail. Week later (Sat): 365x2, 365x1

  • (Sat, 12/20/08) Standing Alt. DB Curl: 50# db for 3 (good ones).

  • (Mon, 12/22/08)Shoveled snow for 3.5 hours this AM (extremely awesome work capacity today-- see pics),

Then this evening (Mon, 12/22/08):

  • DB Press PR (tonight): 100x6, 110xFail, 100x5, 110x2 (1 spotted), 100x4, 100x4 (weight, rep, and volume PRs),

[quote]SteelyD wrote:
I’m like 3 weeks behind on my log-- sorry. I need to have a marathon transcription…

Basically more of the same… ;p

Summaries below. Was an awesome PR week.

Significant achievements from the past week:

  • (Sun, 12/14/08): DB Floor Press 85x8 (rep PR), P/W Curl 60x7 (rep PR)

  • (Mon, 12/15/08) Squat PR: 365x1, 405xFail, but got a graceful slow negative to down below parallel

  • (Tue, 12/16/08) DB Shoulder Press (seated, no back support): 75x3

  • (Wed, 12/17/08): DB Farmer Walks: 85x2 x 1 Lap, 90x2x 3/4 lap (time/dist PR’s)

  • (Thur, 12/18/08: 2nd ART Session-- ouch!!! took day off (well, treadmill)

  • (Fri, 12/19/08) Incl. DB Press: 90x4, 85x6 (weight and rep PRs)

  • (Sat, 12/20/08) Deadlift PR: 405xFail. Week later (Sat): 365x2, 365x1

  • (Sat, 12/20/08) Standing Alt. DB Curl: 50# db for 3 (good ones).

  • (Mon, 12/22/08)Shoveled snow for 3.5 hours this AM (extremely awesome work capacity today-- see pics),

Then this evening (Mon, 12/22/08):

  • DB Press PR (tonight): 100x6, 110xFail, 100x5, 110x2 (1 spotted), x4, x4 (weight, rep, and volume PRs),

[/quote]

Great work Steely - keep it up!

way to go with the prs steely - happy holidays.

12/22/08 - Presses

DB Press (flat): 50x15, x12, 75x11, 90x8, 100x6, 110xFAIL, 100x5, 110x2*, 100x4, x4

Decline DB Press**: 70x7, x7

Cable Tri P/D (^attch): 110x15, 140x12, 160x8, x9, x8

  • = spot last rep
    ** = still not strong with these or dips. ART is helping shoulders. Felt a little, so didn’t push it

12/23/08 - Squat/Legs

Sq: 135x10, 225x15 (Rep PR), 315x5, 315x7 (Rep PR), x5, 335x3, 335x4 (Rep PR)

GM: 135x10, 185x10, 225x6

Tabata Fr. Squats w/2x45 dbs (4 min = 8 ‘sets’)

Leg Press: 4pps x 12, 5pps x 8, 6pps x 8

Leg Extension (1 leg): 100x10, 110x10, 120x8

12/24/08 - Arms

A1: Standing Alt. DB Curl: 25x15, 35x13, 50x3 + 40x4, 40x8
A2: DB Tri-Ext (flat): 25x12, 35x10, 40x8, x8

B1: EZBar P.Curl (big bar): 50x8, 70x4, 60x7, 60x8, 70x3
B2: Skull Crsh (TriBar): 50x10, 70x8, x8, x8, x6

Gym closed early, rushed for time… :confused:

Christmas afternoon meal…

sooo mucchhh Chinese fooooooodddd … falling… into… foood … coma… zzzzzzzzzzzzzzzzzzzz…

12/26/08 - A.R.T.

Had 3rd ART session today. Did a lot of work on the pec minor insertion area, biceps insertion toward the front and infra/supraspinatus and teres minor in the back.

I’m able to do some bench dips and pushups with less pain. The doc has noticed that we’ve broken up some of the trash in the back of my shoulder, my ROM in the stretches are better and we can really get to the deep stuff in the front (ie pec minor, ant. delt, etc).

I feel like I took a thousand noogies to the shoulder, but it’s kind of good pain. I’m getting spasms big time since the session.

This ART stuff rocks. We’re actually going to work on some hip flexor stuff next week-- should be interesting.

12/26/08 - PM - Back

A: DB Row - 65x15, 85x15, 100x12, 110x7, x10, 120x7

B: BB Row (rev grip) - 135x12, 155x10, 185x3 (low back uncomfortable)

C: Lat P/D - 180x12, 200x10, x9, x9

D: Stand Alt. Curl: 35x10, 40x6+4p, 50x3, 45x4, 40x6

12/27/08 - Shoulders

A: Mil Press - Bar x 20, 95x10, x10, 115x9, x10, 135x7, x6

B1: DB Sh. Press (Seated, no sppt): 50x9, 60x7, 65x6, x6, x5, x5
B2: Rev. Incl. Rear Delt Raise: 25x12, 30x10, 35x8, x10, 40x8, 35x8

C1: Lat Delt Raise: 25x12, 30x10, 35x8, 35x8+4
C2: DB Shrug: 100x10, 110x7 (grip fail), 120x15 (w/Strap)

12/28/08 - Arms

A1: Cable Tri-ext (rev grip): 40x12, x12
A2: Cable Tri-ext (palm down): 40x8, 50x3 + 40x6

B: EZ Bar P-Curl: 20x15, 50x12, 70x8, x7, x5

C1: EZ Bar Skull Crsh: 50x12, 70x10, 90x7, 70x10
C2: P/W Curl: 50x8, 55x8, x10, 60x6

D1: Tate Press: 45x9, x8, 50x6
D2: Seat Alt. Curl: 35x8, 40x8, x10

E: Tri P/D ^-attach: 100x20, 120x12, x14

Did this one exercise today called “Shovel snow, then chop through 4” of frozen soil for 20 feet, then dig 6" graded trench in soggy mud".

Looking strong, Steely. Nice solid sessions.

12/29/08 - Legs

SQUAT: 135x10, x10, 225x8, x10, 315x8*, 365x3*, 405x1** , 315x5

1-Leg Extension: 120x15(wu), 120x12, 130x12, 140x12, 150x12, 150x9

Calf Raises on LPress: 3pps x13, 4p x13, 5p x8, x9, 6p x7

DB Fr. Squats: (2x45)x10, x10

  • Rep PR’s
    ** BIG FREAKIN’ MENTAL BREAKTHROUGH PR!!