Heisman's Journal

[Lifting N Tx]

Nice job in here. I don't even want to think about one arm pullups, even with assistance. A 500lb DL would be almost triple BW, working toward that is really good stuff.

I've not much to add, but I'm impressed.

[Heisman]

Nice job in here. I don't even want to think about one arm pullups, even with assistance. A 500lb DL would be almost triple BW, working toward that is really good stuff.

I've not much to add, but I'm impressed.

Thanks a lot bro!

Worked out tonight:

Deadlifts:
145x2
185x1
225x1
275x1
315x1
345x1
375x5
375x5
375x5
375x5
375x5

That's the whole workout. This completely wore me out. I only rested 3 days since the last deadlift session instead of the usual 4. My hands are ripped to shreds, haha. Because I'm getting my shoes tomorrow I'm gonna focus on squats a bit and let my hands heal (and my body rest from the deadlifts). This was arguably the hardest session of my life. I've done single sets that were harder, but doing 375x5x5 when I was really not into the workout and really worried about my hands is probably the hardest workout related thing I've ever done. I'm very proud of myself for this.

[Heisman]

Today I squatted in my new weightlifting shoes!

Olympic backsquats with a 3 second pause:

135x3
185x1
225x1
245x1
265x1
285x1
305x1

The shoes make a big difference and it will take some time for me to get used to them. I'm happy to say that my lower back did not round at all. Every other time I've gone ATG without the shoes my lower back would round at the bottom, but not now.

1 armed assisted chinups:

#14x1
#11x1
#9x1
#7x5
#6x1

Huge PR with these!

Then I got sidetracked teaching other people how to lift (they asked... I wasn't going to say no) so I just finished with some abs.

Steep decline situps:
0x5
20x5
30x5
40x5
45x2
25x7

That's it. I'm ecstatic to finally have shoes. I don't plan on deadlifting with them, though, and next session I think I'll go for 395x5x5 on deadlifts.

[Heisman]

Well I tried to deadlift a few days ago and my hands weren't very appreciative... so I'm taking a short break from deadlifting.

Today I did:

Olympic squats:
135x3
185x2
225x2
255x2
275x1
295x2
315x1
335x1
225x5
225x5

My form started breaking down on the last rep. Today was the first day where I tried to use a narrow grip on the bar. I see other lifters do it so I might as well too. My form started breaking down on the 335, but I now know exactly where to build from.

Steep decline situps:
30x10
30x7
30x5
20x6

That's it... I'm rather fatigued. I haven't slept much lately but I will hopefully sleep well tonight.

[Kyle]

395x5x5 on Deadlifts? Damn you've gotten strong bro.

You gunna be doing any olympic lifts now that you've got shoes? Keep in mind that pulling w/ shoes doing olympic pulls will generally have a negative effect on your deadlift, pull is much different, no foot surface is different.

Kyle

[Heisman]

395x5x5 on Deadlifts? Damn you've gotten strong bro.

You gunna be doing any olympic lifts now that you've got shoes? Keep in mind that pulling w/ shoes doing olympic pulls will generally have a negative effect on your deadlift, pull is much different, no foot surface is different.

Kyle

I didn't get the 395x5x5 cause of my hands.

I'm not focusing on the O-lifts til I go back to school (no bumpers here). I'm doing all of my squats like real olympic squats and I'll keep deadlifting powerlifting style til I get 500. Good looking out with the advice though.

Very nice workout today:

Olympic squats:
135x4
185x1
225x1
245x5
245x5
245x5
245x5
245x5

Going in to these my quads were a bit sore. I REALLY felt these while I was doing them. My form was pretty good, but afterwards my lower back felt really sore, so I figure I was rounding it a bit. However, I am definitely getting better. This was hard, too, so I think I'll try 260x5x5 next time.

One armed assisted chinups:

#14x1
#11x1
#9x1
#7x1
#6x2/4 (right arm, left arm)

My left arm is noticeably stronger for whatever reason. It might be the way I am standing on the assisting bars. I don't know what's up, but at least I'm getting stronger, so I don't care that much, lol.

Steep decline situps:
35x10
35x5
20x10

The last set was very easy and with strict form, (the first set was strict but really hard), so I'm definitely getting stronger with this.

Military presses:
45x5
75x2
95x2
115x2
125x1
135x1

This was hard, but felt solid.

One armed sidebends:
55x5
100x5

Rather hard, but I haven't done these in forever.

Anyways, this workout was very nice. The only bad part was some father was forcing his son (looked like 7 years old) to do box jumps even though the boy didn't want to do them. That kind of pissed me off.

[Heisman]

Had a real nice workout today:

Olympic squats:
135x2
185x1
225x1
260x5
260x5
260x5
260x5
260x5

The last rep of each set was fairly hard, but my lower back didn't hurt afterward so I think I used better form.

One armed assisted chinups:
#18x1
#14x1
#11x1
#9x1
#6x2
#5x1

The #5 is only 22 pounds of assistance, according to the maching. I'm getting close to doing one armed chinups, I hope.

Military press:
45x2
95x2
115x1
145x0

I haven't trained my pressing muscles and I've gotten weaker. Who would have thought?

Incline dumbell bench press:
25x30
20x30
15x30
10x30

The last 5 reps of the first three sets were really hard. I'm going to do higher reps for a bit and see if I like it.

Steep decline situps:
40x6
35x4
30x6
25x5

I tried to use strict form the whole time.

Overall, this was a really nice workout.

[Kyle]

You sure do like to squat haha

Kyle

[Heisman]

You sure do like to squat haha

Kyle

Yep!

Very nice workout today:

Olympic squats:
135x2
185x1
225x1
255x1
275x5
275x5
275x5
275x5
275x5

I bent forward too much on the last rep of each set, but overall these went pretty well, especially since I only had one day of rest since the last squats.

One armed assisted chinups:
#14x1
#10x1
#8x1
#6x1
#5x2
#8x6

I'm still getting stronger with these, and I'm not complaining.

Steep decline situps:
35x6
35x6
35x6

I only rested like 1 minute between each set. My very upper right quad felt strained a bit while doing these, whatever that means.

Russian twists:
20x6
30x6
35x6

I felt these in exactly the right place and I couldn't be happier with them.

[Heisman]

Worked out today:

Backsquats:
135x4
185x2
225x1
255x1
275x1
295x2
305x2
315x2

Good form on everything, but this was pretty much my limit.

Frontsquats:
135x2
185x1
205x1
225x1
245x1
255x1
265x1

All of these were with good form and very solid.

Assisted chinups:
#14x1
#11x1
#8x1
#6x5

15 minute break while teaching 12 year old girl how to play chess

#7x5

Felt good.

Incline dumbell bench press:
20x5
40x20
35x20

Insanely hard.

Russian twists:
20x2
40x7

Huge PR, good form, very happy about this.