Consitency

[Cousin Bo]

Monday 10/14 - Volume Bench

Squat
255x5
255x5
255x5

First set felt the knee slide forward, after the set right knee was tight. So the second and third set I was really sure to focus on pushing my knees out because of that I didn't push the last set past 5. I'm glad to say I think I hit the form better, I just have to make sure I keep the form going through all three sets.

Bench
207.5x5
207.5x5
207.5x5
207.5x4

I was suppose to do Press this week but my GF came to the gym and wanted to bench so I thought why not do bench 2 in a row. Any way it was a bad idea I couldn't do all 5 sets today.

Chins
BW x 10,8,8,7,5,4,4,4 - (49)

Ab-Wheel
7x3

Just a mediocare performance today. Might be because of the bad sleep not sure, going to rest up and hit all you can eat sushi with a mix matched 6 pack. Will report on the kind of beer I get today, I'm eyeing up DFH Bitches Brew.

In other news GF hit 145x5 PR on the squat, and 65 x 8 for last set on the bench. She is at 110lbs maybe less at 5'4 (I'm trying to get her to eat to progress faster).

[Cousin Bo]

Wednesday 10/16 - Deadlift

Press - Light
115x5
125x5
137.5 x 5

Deadlift
345x7

Finally got to DL with some round plates, definitely helps with form.

Curls
105x8
85lbs x 12

Erg Conditioning - 6 rounds of 20 on 1:30 off

Friday 10/18 - Bench/Squat

Weight: 182.6lbs - I was kinda dehydrated so I'm probably closer to ~183.5, at least I hope I am.

Bench
240x2x2

I wanted to do triples but after my poor Monday volume performance I was happy to get these two sets

Squat
260lbsx5x3

Still working on form, I think I was more consistent over three sets this time. 260lbs was kinda hard, harder than I would like it to be so that means I have to keep eating well to keep the LP going.

Recent Beers
1. Southern Tier - Creme Brûlée Stout

I gotta say it was a pretty good dessert stout. Southern Tier does a really good job at bringing the sweetness out of the beers like their pumking. Also the 9% ABV is hidden really well. Overall awesome beer but its definitely a dessert beer.

2. Ballast Point - Scullpin IPA

Just an excellent IPA. Although I like a higher level of IBV in my IPAs you can still appreciate this one.

On Reserve:
1. Ballast Point - Victory at Sea
2. Ale Smith - IPA
3. Ale Smith - Speedway Stout
4. DFH - Mile Davis Bitches Brew
5. Unibroue -Trois Pistoles

[Cousin Bo]

Conditioning

Car Pushes: 20 on 1:30 off x 9

Beer for the weekend:
Flying Fish - Exit 4 (Solid)
Goose Island - Nut Brown Ale - (like my Brown Ale's stronger and more roasty)
Manyunk Brewery - IPA (Shit)

[Cousin Bo]

Monday 10/21 - Press/Squat

Weight: 184.6lbs, right where it needs to be

Press
135x5
135x5
135x5

Squat
265x5x3

Chins
BW + 35lbs x 5, + 55lbs x 4, 3
BW x 7

I hurt my left bicep doing all the pull ups last week. This week I wanted to take down the volume but up the weight.

[Cousin Bo]

Wednesday 10/23 - Deadlift

Bench
175x5,5,10

Deadlift
350x6

Curls Dumbells
40's x 8,8,9

Conditioning: Erg 8 rounds of :20 on 1:30 off

Diet has been out of whack lately, need to get it in order.

[Cousin Bo]

Friday 10/25 - Press

Got a little sick on Tuesday still not recovered. Not as bad as last time when I had the flu and fever but still not great energy.

Press
137.5x5x3
155x1
165x1
135x9

Today I trained with this powerlifter who use to compete for Russia's national team in the 90's. This guy is older now but still super strong - I've seen him squat 495x3 no wraps no belt very smoothly. Today he proved not only that he is super strong but he also knows what he is talking about; he saw me press and suggested that I use my hips instead using the stretch reflex at the bottom. Basically he suggested the press 2.0 form but with a little wider grip so that the bar rested under my chin. We worked on it and I was able to hit those numbers that I posted. This took up 45 mins, feeling sick I ended up not squatting and just leaving.

I told him I would squat tomorrow and he said he will be there too. I asked him if he was able to train me and he said we'd talk about it tomorrow. So we shall see.

[Cousin Bo]

Had my second work out with the Russian powerlifter - this time we did squats.

I started out by myself doing the planned 270 low bar but he came in after my second set.

Low Bar
270x5x2

He asked me why I low bar and I told him that's how I learned and that I used to do high bar until I hurt my hip. He suggested since I don't compete that I should try to increase my high bar squat. The impressive thing is he mentioned all the things we talk about on here about pros and cons of each. I know he isn't an internet dude so this stuff is just practical knowledge from the old soviet days.

So I figured why the fuck not lets high bar...

High Bar
225x5
135x30

3 second Pause High Bar
135x10
155x5
185x5

Its only fair to say my legs are now dead. Monday he is going to help with the bench press, I'm hoping either to get him to train me - he said he won't take money from me - or have him help me with programming.

[Cousin Bo]

Monday 10/14 - Bench

Weight: 186.3 - Have to slow down the weight gain just a little. Hoping start of December I will be 189-190ish.

Still sore as hell from my crazy russian volume squat work out on Saturday.

Pendlay Row
135x5x3
155x5
175x5

Used these as warm ups for bench, but I noticed the bicep pain is still there from the chins. It now hurts down to the lats too.

Bench
207.5x5x5 - Might have done 6 sets by accident, lost count. Felt easy this week.

Yates Rows
185x8x2
175x10

Conditioning: Car pushes :20 on 1:30 off x 6

Could only do 6, legs seriously hurt that much. It was a good idea though because it got some blood flow in there.

[Cousin Bo]

Wednesday 10/30 - Deadlift

In the middle of figuring out whether I'm staying the course with the current program or haven't one provided to me by a friend.

Press
120x6x3

Deadlift
355x5

Deficit DL
225x9
265x5

Romanian DL
135x10,10,6

Ez Bar Curls
105x7 - one less than last time
85x12 - same
75x10 - for the pumps

Ab-Wheel roll out
BW x 8 x 3 - Getting a lot better at these