- Squat: 130/286 x 3, 140/308 x 3, 150/330 x 3, 110/242 x 12
- Weighted Pull Up: 30/66 x 7,6 (PR)
- DB Row: 32/70 x 2 x 20
- Conditioning: 400m x 3 (1:14, 1:18, 1:12)
First session with Wilso back in The Dungeon. Good to have him back.
Very happy with squats today. They felt solid and strong and I probably could have gotten 5 on the top set if I had really wanted to, but I was content with just the triple.
All in all, a very good session. Picking Mitch up from the airport tomorrow. Good times ahead.
Tuesday, February 14, 2012
Monday, February 13, 2012
Monday
- Bench: 100/220 x 3 x 2
- Incline: 80/176 x 8, 70/154 x 10
- EZ Curl: 35/77 x 3 x 10
- Pushdown: 3 x 12
- Neck Harness: 24/53x2x55
- Ab circuit
- Incline: 80/176 x 8, 70/154 x 10
- EZ Curl: 35/77 x 3 x 10
- Pushdown: 3 x 12
- Neck Harness: 24/53x2x55
- Ab circuit
Friday, February 10, 2012
Too early
- Squat: 127.5/281 x 5, 137.5/303 x 5, 147.5/325 x 3
- GHR: BW x 3 x 12
- Weighted Chin Up: 32.5/71 x 8,6 (PR)
- DB Row: 32/70 x 3 x 10
I had to get a quick session in early this morning before work as I didn’t want to have lift after 8pm again and be all jacked up and to wired to sleep properly.
I was going for 5 reps on that top sets of squats, but lost it forward on the 4th rep. The first two sets felt great and I really expected to crush the third, but it just didn’t happen. At any rate, if I hadn’t failed today I would have failed soon enough as I re-approach my best weights without wraps, yet at a body weight 10lbs lighter. I have also come to believe that squatting with wraps, even when only wrapped lightly, made me weaker without wraps. Definitely looking forward to putting squatting on 5/3/1 the week after next.
Another little PR on the weighted chins.
And that’s it. Off to work.
- GHR: BW x 3 x 12
- Weighted Chin Up: 32.5/71 x 8,6 (PR)
- DB Row: 32/70 x 3 x 10
I had to get a quick session in early this morning before work as I didn’t want to have lift after 8pm again and be all jacked up and to wired to sleep properly.
I was going for 5 reps on that top sets of squats, but lost it forward on the 4th rep. The first two sets felt great and I really expected to crush the third, but it just didn’t happen. At any rate, if I hadn’t failed today I would have failed soon enough as I re-approach my best weights without wraps, yet at a body weight 10lbs lighter. I have also come to believe that squatting with wraps, even when only wrapped lightly, made me weaker without wraps. Definitely looking forward to putting squatting on 5/3/1 the week after next.
Another little PR on the weighted chins.
And that’s it. Off to work.
Thursday, February 9, 2012
Thursday morning
- Bench: 112/247 x 6 x 1
- Seated Press: 60/132 x 2 x 8
- DB Curl: 34/75 x 3 x 10
- Tricep Extension: 35/77 x 3 x 10
- Neck Harness: 24/53x4x55
- Ab circuit
Today was a morning session and I was feeling quite lethargic. To some degree, I really was just going through the motions.
Bench didn’t feel too heavy, especially considering how unmotivated and half asleep I was. I took 2.5 minutes between singles.
Everything else just got done.
- Seated Press: 60/132 x 2 x 8
- DB Curl: 34/75 x 3 x 10
- Tricep Extension: 35/77 x 3 x 10
- Neck Harness: 24/53x4x55
- Ab circuit
Today was a morning session and I was feeling quite lethargic. To some degree, I really was just going through the motions.
Bench didn’t feel too heavy, especially considering how unmotivated and half asleep I was. I took 2.5 minutes between singles.
Everything else just got done.
Tuesday, February 7, 2012
No caffeine
- Squat: 125/275 x 5, 135/297 x 5, 145/320 x 5
- RDL: 60/132 x 3 x 10
- Weighted Pull Up: 30/66 x 6,6 (PR)
- T-Bar Row: 3 plates x 3 x 10
- Conditioning: Prowler - 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)
Another session after a long day at work. Lately I have been drinking a low-carb Monster when I squat or pull, but I feel that it is becoming a bit of a crutch, so today I abstained from caffeine. While I didn’t have quite as much energy as I would have with the aid of caffeine, I did pretty well and managed to maintain a fair degree of intensity.
Squats are becoming fairly challenging, well the top set at least. I would like to try and keep pushing it before switching to 5/3/1, however I have done what I set out to do and that was get my 5 rep sets back up over 300lbs, without the aid of wraps, and get my estimated 1RM up to double body weight. Based on today’s top set, my estimated max is exactly that: 360lbs and at a bodyweight of 180lbs. So I figure this is a pretty good place to start 5/3/1. That said, I might try some ascending sets of 3 over the next two weeks while I wait to finish my current Big Bench cycle before starting 5/3/1 and see if I can’t maybe have a crack at actually squatting double BW.
Fucking stoked that I was able to get some Prowler in. It was raining this morning when I left for work and didn’t think I’d be able to, but the rain stopped early and the driveway dried up in time for me to push it. It was a lot harder on account of the moisture factor though. I have to agree with Wendler when he says that there really is no substitute for the Prowler – it simply is the best conditioning you can do.
- RDL: 60/132 x 3 x 10
- Weighted Pull Up: 30/66 x 6,6 (PR)
- T-Bar Row: 3 plates x 3 x 10
- Conditioning: Prowler - 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)
Another session after a long day at work. Lately I have been drinking a low-carb Monster when I squat or pull, but I feel that it is becoming a bit of a crutch, so today I abstained from caffeine. While I didn’t have quite as much energy as I would have with the aid of caffeine, I did pretty well and managed to maintain a fair degree of intensity.
Squats are becoming fairly challenging, well the top set at least. I would like to try and keep pushing it before switching to 5/3/1, however I have done what I set out to do and that was get my 5 rep sets back up over 300lbs, without the aid of wraps, and get my estimated 1RM up to double body weight. Based on today’s top set, my estimated max is exactly that: 360lbs and at a bodyweight of 180lbs. So I figure this is a pretty good place to start 5/3/1. That said, I might try some ascending sets of 3 over the next two weeks while I wait to finish my current Big Bench cycle before starting 5/3/1 and see if I can’t maybe have a crack at actually squatting double BW.
Fucking stoked that I was able to get some Prowler in. It was raining this morning when I left for work and didn’t think I’d be able to, but the rain stopped early and the driveway dried up in time for me to push it. It was a lot harder on account of the moisture factor though. I have to agree with Wendler when he says that there really is no substitute for the Prowler – it simply is the best conditioning you can do.
Monday, February 6, 2012
More benching
- Bench: 94/207 x 12 x 2
- Dip: BW x 3 x 15
- EZ Curl: 35/77 x 3 x 10
- Pushdown: 3 x 12
- Neck Harness: 24/53x2x55
- Ab circuit
Absolutely flew through today’s bench workout. I only took 60 seconds between all 12 doubles and the last set came up just about as fast as the first. I might just be imagining things, but I really think all the rowing that I have been doing has made my back and shoulders feel a lot stronger and more stable when benching.
Other than that, just took it easy and did a few dips and the usual bi/tri superset.
Feelin’ very good. Time for a big bowl of ground beef, vegetables and sweet potato.
- Dip: BW x 3 x 15
- EZ Curl: 35/77 x 3 x 10
- Pushdown: 3 x 12
- Neck Harness: 24/53x2x55
- Ab circuit
Absolutely flew through today’s bench workout. I only took 60 seconds between all 12 doubles and the last set came up just about as fast as the first. I might just be imagining things, but I really think all the rowing that I have been doing has made my back and shoulders feel a lot stronger and more stable when benching.
Other than that, just took it easy and did a few dips and the usual bi/tri superset.
Feelin’ very good. Time for a big bowl of ground beef, vegetables and sweet potato.
Saturday, February 4, 2012
Short and sweet
- Conditioning: Prowler - 14 x 20m trips with 163lb in 10:00 (alternating high/low handles)
This was a Dungeon record. I wanted 15, but just couldn’t get it.
This was a Dungeon record. I wanted 15, but just couldn’t get it.
Friday, February 3, 2012
A late session
- Squat: 122.5/270 x 5, 132.5/292 x 5, 142.5/314 x 5
- GHR: BW x 3 x 12
- Weighted Chin: 30/66 x 8,6 (PR)
- DB Row: 27/59 x 20
I lifted late tonight after a long day at work.
Squats felt a bit off, as they do sometimes, but not too bad all things considered.
I thought I’d try and get 2 sets of 6 on the weighted chins, but managed 8 on the first set fairly easily. I should really be able to complete the Villain chin-up challenge based on those weights. Will give it a crack next week.
Got through everything pretty quick tonight, in and out in under 40 minutes.
No conditioning tonight, will hit it hard tomorrow and Sunday. I haven’t pushed the prowler for so long because it has been raining here for 3 weeks straight and my custom wooden skids don’t work very well in the wet.
- GHR: BW x 3 x 12
- Weighted Chin: 30/66 x 8,6 (PR)
- DB Row: 27/59 x 20
I lifted late tonight after a long day at work.
Squats felt a bit off, as they do sometimes, but not too bad all things considered.
I thought I’d try and get 2 sets of 6 on the weighted chins, but managed 8 on the first set fairly easily. I should really be able to complete the Villain chin-up challenge based on those weights. Will give it a crack next week.
Got through everything pretty quick tonight, in and out in under 40 minutes.
No conditioning tonight, will hit it hard tomorrow and Sunday. I haven’t pushed the prowler for so long because it has been raining here for 3 weeks straight and my custom wooden skids don’t work very well in the wet.
Thursday, February 2, 2012
Benching and bricks
- Bench: 100/220 x 2 x 3, 106/234 x 4 x 1, 77/170 x 10
- Seated DB Press: 64/141 x 2 x 8
- DB Curl: 34/75 x 3 x 10
- Tricep Extension: 35/77 x 3 x 10
- Neck Harness: 24/53x2x55
- Ab circuit
I slept for nearly 10 hours last night, so I was feeling very fresh this morning.
Bench was a piece of cake. I only rested 60 seconds between those singles and absolutely smoked them. Next Thursday should be a bit of a challenge
Super-setted the curls and tris and caught the typically obnoxious pump.
Increased the reps on the ab circuit (hanging knee/leg raises, ab wheel rollouts & GHR sit ups) and by the time I finished the second round I was heaving from the burn. But man, does this circuit bring out those bricks.
- Seated DB Press: 64/141 x 2 x 8
- DB Curl: 34/75 x 3 x 10
- Tricep Extension: 35/77 x 3 x 10
- Neck Harness: 24/53x2x55
- Ab circuit
I slept for nearly 10 hours last night, so I was feeling very fresh this morning.
Bench was a piece of cake. I only rested 60 seconds between those singles and absolutely smoked them. Next Thursday should be a bit of a challenge
Super-setted the curls and tris and caught the typically obnoxious pump.
Increased the reps on the ab circuit (hanging knee/leg raises, ab wheel rollouts & GHR sit ups) and by the time I finished the second round I was heaving from the burn. But man, does this circuit bring out those bricks.
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