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Friday, October 23, 2015
Just a little bit of MOLE DAY training.
Squat: 135x5, 225x3, 315x1, 365x1, 405x3
Rows: 155x8, 245x5,7,8,8, 245x10; PR - 10RM
Hammer Leg Press: 2PPS x 10, 3PPS x 10, 4PPS x 10, 5PPS x 10, (6PPS x 10)x2; (PPS = plates per side)
Seated row: 100x20, 120x20, 140x20,14
Time: 87 minutes
BW: 259.5lb
Back in high school, my chemistry teacher made a big deal out of October 23, calling it "Mole Day", in honor of Avagodro's number (6.023 x 10^23). Wowie zowie.
Today was a bit of a dud in terms of training. Squats didn't feel great, and I wasted a bunch of time chit-chatting. One of the guys pulled a >2X BW deadlift, though, so that is always cool to watch. I did my rows and did some screwing around on the leg press and seated row. The seated row was a nice change of pace, as I could focus completely on throwing my elbows into the room behind me.
If you need some inspiration, check out some of George Leeman's videos on the Youtubes. There is one where he pulls 800x8. Wow. Just don't watch them late at night, or you'll get all charged up for lifting, going to bed late, and then end up call it quits on your squats.
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Sunday, October 25, 2015
Just another Sunday afternoon in the universe.
Bench: 135x5, 225x5, 275x1, (290x3)x4, (290x2)x4
Curl: 135x1, (152x1)x3, (150x1)x5
Press: 135x5, 155x31 (7.5 minute density block)
Time: 71 minutes
BW: NM
Today's training was much better than last Sunday's. I got more weight lifted, in less time. Wowiezowie. These density blocks are no joke. At least I got more than I did last Sunday, and a benchmark for next week.
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Tuesday, October 27, 2015
Deadlift day is always a great day.
Deadlift: 245x5, 335x3, 425x1, 475x1, 515x1, 565x1, 595xF, 525x2, 475x8; PR - 8RM
Rows: 335x3, 245x10,10,7; PR - 3RM
Seated Rows: 140x20,20,14
Time: 75 minutes
BW: 256.5 lb
I haven't set an 8RM in the deadlift in quite a while, and that felt pretty good. Higher rep, heavy deadlifts are awesome. And since I was in the gym, and the bar was already loaded, I figured I might as well do my rows. I did five reps of the "upright herky-jerky with weights (oops, I mean bent rows), but I'm only counting three of them (probably shouldn't count any).
Stay strong and lift heavy.
E
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Thursday, October 29, 2015
Doing the work, one rep at a time.
Press: 135x5, 155x3, 175x1, 195x4, (195x3)x4, (195x2)x3
Curl: 95x3, 110x53 (7.5 minute density block)
Time: 56 minutes
BW: 256.0 lb
Today was a pretty decent session. It is only one rep heavier than last week, which is not a defeat considering the amount of fatigue remaining from Tuesday's back session. There were quite a few reps with body English on the curls.
Get in the gym, load up a bar, and make it go up and down.
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Friday, October 30, 2015
Wankery of the finest degree.
Squat: 135x5, 225x5
Leg Press (from dead stop at bottom): 2PPS x 5, 3PPS x 10, 4PPS x 10, 5PPS x 6,10, 6PPS x 7,4; 7PPS x 3,3
Time: 60 minutes
BW; 257.0lb
Woof. Today's training session was not quite as awesome as the previous three, and unfortunately squats suffered. After quitting after two wheels, I ventured over to the Leg Press so I could at least get some fuckery done. All reps were done from a dead-stop, with deadlift stance. Fiddlee dee.
I am interested in seeing whether very heavy leg presses done from a dead stop at the bottom would help the start of the deadlift.
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Sunday, November 1, 2015
Over the course of two days, I moved some weights up and down.
Curl*: 95x3, 135x1, 145x1, 155x1, 165xF, 165x1, (150x1)x4, 150x2; PR - 2RM
Bench: 135x5, 225x5, 275x1, (290x3)x6, (290x2)x2
Press: 135x5, 155x3, 175x1, (195x3)x5, (195x2)x4
Time: 123 minutes total (total of both days)
BW: NM
After I did the leaves yesterday, I figured I'd get my curls done before the Trick-or-Treaters came. I set up in the driveway and drank Magic Hat beer & had a few pipes. A few hours & a box of "Nerds" later, I got a new PR (cold) on the curl, 150x2. I skipped doing the density block today in favor of more work at 195. I had to add another set to get it in.
I have video of one of 165 sets and 2RM curls. I'll post the video during tonight's World Series Game.
Stay Strong, People of the Internet!
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Video evidence. Overall, I'm not particularly happy with the level of sloppiness of these reps. I need to be better than this. Submitted for documentation purposes.
165x1: A lot of lean-back, but no hip involvement. As tough as this was, 170 wasn't going to happen.
150x2: These reps were ugly. Uneven bar movement and a whole lot of layback. They don't seem to have hip motion to start the lifts, so I counted them as a PR.
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You should study Kali Muscle's videos...his curl form is impeccable (around 11:30 is my favorite):
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11:21: "I'm a alien, so this shit is light to me. I'm a aliaaaan!". OK, I can't watch more than 60 seconds of this without getting dumber.Originally Posted by mgilchrest
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Ha! Thanks. I think I need to get a hype man for my training.
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