A Warrior's Journey to Strength

[GoJu]

Lower 2

13" Box Squat

205 x 5
225 x 3
245 x 1
265 x 1
285 x 3 (PR!)

Parallel Rack Good Mornings

175 x 5
195 x 3
215 x 1
235 x 1
255 x 3 (PR!)

Bulgarian Front Squats

85 x 10
105 x 8
125 x 5
145 x 3
165 x 5 (PR!)

DB Romanian Deadlifts

70's x 8
70's x 8
70's x 8

Pulldown Abs

120 x 15
120 x 15
120 x 15

Weighted Dead Hangs (straps)

bw + 90 x 15 seconds
bw + 90 x 15 seconds
bw x 10 pullups (no straps)

Treadmill

20 minutes - fast walk

hmm, a kind of so so workout today.

box squats went very well, 285 wasn't easy but it wasn't hard either, 295 x 3 goes down next week!

good mornings went well no complaints!

bulgarians is where it got iffy, I usually power clean them into position, because the squat racks don't have a way to take the bar out away from the rack, but the o-lifting platform where I normally do them was being used so I had to try them in the squat rack and it sucked, I would've had 8 with these if I wasn't hitting the uprights so I just decided to end the set at 5, plus my left leg got sort of cut last week doing bulgarians off the bench that affected my performance as well.

I wanted to do pullthroughs but the cable stations were being used by people doing pushdowns and stiff-arm pulldowns, so went with DB romanians, was more lower back than hamstrings with these, which isn't what I wanted but beggers can't be choosers I guess.

pulldown abs went ok, grip was shot so performance sucked on the hangs, pullups were harder than last time, treadmill went ok, nothing too special there.

don't know if I'll workout tomorrow since I'm going with my family to a rental property down at Miami Beach for the weekend, the place is supposed to have a gym so I'll see if I can get a back workout in, we'll see what happens, most probably post a workout again on Sunday, till then dudes!

[GoJu]

Upper 1

Elliptical

1 minute - slow
3 minutes - fast
1 minute - slow
3 minutes - fast
1 minute - slow
3 minutes - fast
1 minute - slow

Pulldowns

140 x 6
160 x 6
180 x 6
200 x 6 (momentum)

Pendlay Rows

165 x 10
165 x 10
175 x 8
175 x 8
175 x 7
175 x 7

Hammer Grip Pulldowns

100 x 10
120 x 10
140 x 8
160 x 6 (some momentum)

1-Arm DB Rows

60 x 30
80 x 30
100 x 15 (bleh)

Barbell Curls

135 x 1 cheat curl
95 x 6
95 x 5
95 x 5

Double Overhand Barbell Static Holds (no hook grip)

225 x 15 seconds
225 x 15 seconds
225 x 15 seconds
225 x 15 seconds

Close-Grip Bench Press Lockouts

245 x 2
245 x 2
245 x 2
245 x 2
245 x 2

pretty good workout today.

went way faster today on the intense intervals on the elliptical, really liking the HIIT training.

pulldowns went well, no complaints, really want to rep the stack on this thing already though, :P

pendlay rows went well, form was really spot on, high reps felt good too.

hammer pulldowns were nice in the middle back and rear delts, will keep these in.

was gonna for 30 on the 100lb DB but it just wasn't in me today, think I'll swap these for chest-supported rows for a little while now.

bb curls sucked royally actually, my biceps were pretty much drained by this point though.

holds went ok, but actually I think it was more of a test of pain tolerance, ie the bar tearing into my heavily calloused hand rather than a test of forearm strength, still want to keep doing them and make 'em work.

a buddy of mine was doing lockouts and the ROM was about as big as a 3 board and I decided to try it, though I am hurting in my pec/delt tie-in as I write this now when I did it there was little if any pain, weird, was suprised that my lockout was this strong though (especially close-grip) withouth doing any real tricep work for so long, we'll see what happens with these. ds

oh and I'm back in town since my mom had to go to the doctor due to an uberr bad sunburn, it's ok though, nobody in the family was really digging the place where we were going to stay anyway, next workout on sunday, going for 275 x 5 x 3 box squats, till then dudes!

[GoJu]

Lower 1

13" Box Squat

215 x 5
235 x 3
255 x 1
275 x 2
275 x 2
275 x 2 (volume PR!)
275 x 0 (bleh)
275 x 1

Parallel Rack Good Mornings

185 x 5
205 x 3
225 x 1
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2 (volume PR!)

Bulgarian Front Squats

95 x 10
115 x 8
135 x 5
155 x 5
155 x 5
155 x 5 (volume PR!)

Pullthroughs

57.5 x 10
65 x 10
72.5 x 10
80 x 10

Wide-grip Deadhang Pullups

bw x 6
bw x 6
bw x 6
bw x 6

edit: forgot to write these

Saxon Bends

10 x 5
10 x 8
10 x 10

Treadmill

20 minutes - fast walk

well today was a soso workout.

box squats SUCKED royally today, the all felt super heavy getting out of the hole, and there was no way I was making 5 triples, thought I could do 5 doubles but I guess not, the only thing that went well with these was that a cute girl stretching on the rack next to me said my squatting was awesome,

GM's, bulgarians, and pullthroughs went way better than the squats did, at least I got all my reps there.

forgot my dip belt today so I decided to just go with pullups and they went very well, think I'll be able to start adding appreciable weight soon.

treadmill went ok, no complaints.

I've decided to finish off this week, take a week off, and then max on squats and deadlifts the week after that, see how far I've come in the last month and a half or so, then I'll start up another upper lower probably having front squats as my main move for legs with GM's going lower than I have been before and perhaps trap bar deads, box squats for higher reps, or leg presses, not sure.

oh and I did shoot vids today, but youtube takes FOREVER to load them, so I'll have those up later tonight, tomorrow's back and bis, till then dudes.

[GoJu]

okay dudes, here's a vid of my box squat, this thing took like 20 minutes to load when youtube said it would be 5, so I'll upload the good mornings and bulgarian squat vids tomorrow at school, with a faster computer, but for your entertainment, my 13" box squat of 275lbs for a single today, forgive the gay music:


http://youtube.com/watch?v=U1jfvdZZ6Lw

[GoJu]

okay dudes got some more vids for ya!

pin good morning 245 x 2

http://youtube.com/watch?v=i1MefLXKoNw

bulgarian front squat 155 x 5

http://youtube.com/watch?v=9eBoJGJMyzc

enjoy!

[Kyle]

GoJu... www.strengthmill.com dont forget to upload them there 2 haha

Kyle

[GoJu]

GoJu... www.strengthmill.com dont forget to upload them there 2 haha

Kyle

ha! alright man, will do tomorrow!

Upper 1

Elliptical

1 minute - slow
3 minutes - fast
1 minute - slow
3 minutes - fast
1 minute - slow
3 minutes - fast
1 minute - slow

Pulldowns

145 x 6
165 x 6
185 x 6
205 x 6 (PR!) - with momentum

Pendlay Row

150 x 10
150 x 10
165 x 10
165 x 10
180 x 6
180 x 6

Hammer Pulldowns

105 x 10
125 x 10
145 x 8
165 x 6 - with momentum

Weighted Pullups

terrible, don't want to talk about it

Partial Barbell Curls - 10 second hold at the top

115 x 5 (1 rep ever 15 seconds)

Hammer Curls

35's x 8
40's x 8
45's x 6

okay workout today, pulldowns and pendlay rows went very well, all very strong.

now pullups SUCKED ROYALLY, couldn't do 1 pullups with a 25lb plate attached, really don't know what to do on these, guess more bodyweight like a friend of mine suggested today, will also have a vid of pendlay rows up tomorrow.

the curl work is from an arm wrestling website I found, here's the article bicep work for arm wrestling, should explain the partial barbell curls:

http://www.eiyc.com/biceps.htm

[GoJu]

Lower 2

ATG Back Squat

135 x 3 (paused)
185 x 2
205 x 1
225 x 1
245 x 1 http://youtube.com/watch?v=1rRfh0cg3Dg
belt on
265 x 1 http://youtube.com/watch?v=VFS6rk3hacU
275 x 1 (PR!) http://youtube.com/watch?v=mvjOx3jThy8

Treadmill

medium pased walk - 10 minute

good workout today!

tried some new form adjustments on my ATG squat today, took a 12" grip on the bar and used a thumbless grip and WOW what a difference, let me use a far tighter arch in the upper and lower back and let me sit back more.

sorry the vids aren't the best angle, but the gym was crowded today and couldn't get good side view, but still the PR felt good!

treadmill went good too, will probably go for a deadlift PR next week then take a week off and do another routine focused around the ATG squat!

[GoJu]

Lower 1

Deadlifts

135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
355 x 1
385 x 1 (PR!)
belt on
405 x 1 (PR!)

+ some stretching

pretty happy with todays workout!

355 was a little tough so I was afraid I wasn't going to get past 385, but 385 went up faster than expected, so I cinched up the belt and went for the 4 plates and I got it! was focusing on pushing the belly out against the belt hard at the bottom so I actually almost lost my breath but I made it!

only shitty thing about today was my camera's batteries died on me today, so no vids of the pulls, sucks, but I'll have 'em next time, I'm confident I'll be able to pull 455 to maybe 475 by years end (hey I can dream can't I) .

I'll be taking the next week off the weights and then start up another routine, most probably a 3 day a week full body focusing around squatting and the olympic lifts, been missing those for I'll be happy to get back to them!

[VikingMan]

Nice deads man. Careful on setting timeframes on PRs, especially as you really start getting stronger. Better to let them happen when they happen. Don't want to get hurt. *mutters*