Squat - 135x5, 185x4, 225x3, 245x2, 275x1, then 5x5 @ 225
Deadlift - 5x3 @255
RFESS - 2x20/leg
Actually was a very solid session. I ended up lifting while some athletes were in, which usually doesn't go very well, but I managed to have a pretty good session. In fact, I was able to get the 5x5 done in right around 10 minutes, which shocked me. It certainly didn't feel as explosive as 185 or 205 did, but it felt like it was moving pretty well. Same with the deadlifts. Not flying up, but moving OK. Depending on how I'm feeling, may bump up at least the squat next week.
Thursday, January 15, 2015
Tuesday, January 13, 2015
Training 1/12/15
Close grip bench - 95x5, 115x4, 135x3, 155x2, 185x1, 205x1, 225x1, then 5x8 @185
Chest-supported rear delt flyes - 5s x55
DB incline bench - 2 mins b/w sets - 70s - 25, 14, 8
Lateral raises - 15s - 4x10
Band tricep pushdowns - orange band - 1x100
All in all, not too bad. I don't feel like the close grip sets are getting any easier, so I'll probably continue cruising along around that weight. Maybe start fucking with the level II of Paul's base building, but we'll see. For now, I think as long as something is going up (and for now, the assistance work is), I'll just keep moving forward with what I'm doing.
Chest-supported rear delt flyes - 5s x55
DB incline bench - 2 mins b/w sets - 70s - 25, 14, 8
Lateral raises - 15s - 4x10
Band tricep pushdowns - orange band - 1x100
All in all, not too bad. I don't feel like the close grip sets are getting any easier, so I'll probably continue cruising along around that weight. Maybe start fucking with the level II of Paul's base building, but we'll see. For now, I think as long as something is going up (and for now, the assistance work is), I'll just keep moving forward with what I'm doing.
Friday, January 9, 2015
Training 1/9/15
1-arm DB row - 50s-90s in increments of 10 lbs, each x10, then 100x25/arm
Neutral-grip chinups - +20 lbs - 4x7, BW 1x10
A. DB shrugs - 80s - 5x20
B. Hammer curls - 30s - 4x10
Really need to push this session to Saturdays, I think. Just didn't really feel it at all. Numbers were OK, but I feel like it could have gone better.
Neutral-grip chinups - +20 lbs - 4x7, BW 1x10
A. DB shrugs - 80s - 5x20
B. Hammer curls - 30s - 4x10
Really need to push this session to Saturdays, I think. Just didn't really feel it at all. Numbers were OK, but I feel like it could have gone better.
Training 1/7/15
Squat - 95x5, 135x4, 185x3, 205x2, 225x1, 245x1, 255x1, then 5x5 @205
1" elevated deadlift - 5x3 @245
Dimel deadlifts - 135 - 2x20
Got the squat work done in around 9 minutes, so I probably should bump up the poundage again. Just hope I'm not pushing the limit of the intensity I should be at. Probably be fine though.
Deadlifts went well, though I didn't do the Dimel deadlifts exactly as they are outlined, so I'll have to do them right next time.
1" elevated deadlift - 5x3 @245
Dimel deadlifts - 135 - 2x20
Got the squat work done in around 9 minutes, so I probably should bump up the poundage again. Just hope I'm not pushing the limit of the intensity I should be at. Probably be fine though.
Deadlifts went well, though I didn't do the Dimel deadlifts exactly as they are outlined, so I'll have to do them right next time.
Tuesday, January 6, 2015
Training 1/5/15
Bench press - worked up to 225x1, then 185 for 5x8
Seated DB military press - 50's - 28, 16, 12 (2 mins b/w sets)
Band tricep pushdowns - orange - 1x100
Face pulls - 1x100
I've never understood the desire to be famous, especially to be famous for nothing. It's very clear that many people simply want to be well known. Doesn't matter what it's for - they just want people to know who they are. I really started thinking about this recently with Johnny Manziel. It's pretty clear the guy just wants to be a famous football player. He doesn't actually care about being good. Don't get me wrong, he wants to be good, I'm sure. But he doesn't care so much that he's going to devote himself to making sure he gets better. And that's what gets me. Why wouldn't you want to become the best you possibly can, and let the fame take care of itself? JJ Watt has pretty much taken that approach, and I'd say it's working out well for him.
Don't get me wrong, it'd be great to be well-known. But I'd like people to know who I am because of who I am. How I carry myself, my actions, my accomplishments. Not because I'm great at marketing myself or I've built up such an aura that people are mesmerized. Hopefully, at some point, people will stop falling for the sizzle and keep their eye out for steak.
"What you get by achieving your goals is not as important as what you become by achieving your goals." -Zig Ziglar
I've also seen it put as something to the effect of "the great thing about goals is the person they force you to become to achieve them."
Seated DB military press - 50's - 28, 16, 12 (2 mins b/w sets)
Band tricep pushdowns - orange - 1x100
Face pulls - 1x100
I've never understood the desire to be famous, especially to be famous for nothing. It's very clear that many people simply want to be well known. Doesn't matter what it's for - they just want people to know who they are. I really started thinking about this recently with Johnny Manziel. It's pretty clear the guy just wants to be a famous football player. He doesn't actually care about being good. Don't get me wrong, he wants to be good, I'm sure. But he doesn't care so much that he's going to devote himself to making sure he gets better. And that's what gets me. Why wouldn't you want to become the best you possibly can, and let the fame take care of itself? JJ Watt has pretty much taken that approach, and I'd say it's working out well for him.
Don't get me wrong, it'd be great to be well-known. But I'd like people to know who I am because of who I am. How I carry myself, my actions, my accomplishments. Not because I'm great at marketing myself or I've built up such an aura that people are mesmerized. Hopefully, at some point, people will stop falling for the sizzle and keep their eye out for steak.
"What you get by achieving your goals is not as important as what you become by achieving your goals." -Zig Ziglar
I've also seen it put as something to the effect of "the great thing about goals is the person they force you to become to achieve them."
Sunday, January 4, 2015
Training 1/2
Bent-over row - sets of 10 w/ 1 second hold at top (95, 115, 135), then 4x8, no pause, using a bit of English the last couple sets - 155, 175, 185, 185
Neutral-grip chinups - 12, 10, 8, 6
A. DB shrugs - 75s - 5x20
B. Good morning - 95 - 4x10
Neutral-grip chinups - 12, 10, 8, 6
A. DB shrugs - 75s - 5x20
B. Good morning - 95 - 4x10
Thursday, January 1, 2015
Training 12/31
Felt pretty good going in, and it was a solid session. Granted, the weights were light, but they felt light and moved like it. I'll need to bump up the weights a bit next week for sure. The whole point is to be using (very) submaximal weights, but even this was a bit too low, at least on the squat.
Squat - worked up to 235x1, then 190x5x5
Deadlift - 245 - 5x3
RFESS - 2x20/leg
Also got some neck work in. On the squat, the goal is to get the 5x5 done in 15 minutes or less, moving every rep as explosively as possible. I got it done in about half that time. Probably bump it to 205 or so and see how that goes. Squatting and pulling on the same day was not as daunting as I thought, though again, I'm not exactly moving big weights.
Squat - worked up to 235x1, then 190x5x5
Deadlift - 245 - 5x3
RFESS - 2x20/leg
Also got some neck work in. On the squat, the goal is to get the 5x5 done in 15 minutes or less, moving every rep as explosively as possible. I got it done in about half that time. Probably bump it to 205 or so and see how that goes. Squatting and pulling on the same day was not as daunting as I thought, though again, I'm not exactly moving big weights.
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