3.3.11--Deadlift

Deadlift:

285 x 5

315 x 5

no chalk, so I used straps instead

Rack Pulls:

355 x 3

365 x 3

385 x 3 x 2

Cybex Eagle Glute Machine

Plyos

Luke 3-3-11 Deadlift

Deadlift

315 x 5 @ 8+

365 x 5 @ 9-

no chalk, no problems. still sore from squats

Rack Pulls from lowest setting in squat rack, a little below knees while standing, although I think I set up with my legs not fully extended so my knees were under the bar.

405 x 3

435 x 3

455 x 3 @ 9

475 x 3 @ 10 PR grip started to fail on last rep, but not too heavy on legs

sore in right trap after these

Cybex Eagle Glute Machine- because lunges were busy

stack x 10 per leg x 3 sets x no big deal

Plyos

Seated Box Jumps

Box Jumps

Step Up Box Jumps

and then I tried to grab rim and I got it and hung my first try. I made it to the callouses on my hand, at thetop of my palm. Fatigue set in after first attempt however.

Lower Back/Deadilift Assistance 3/3/2011

Low Box Squats
315 x 5
315 x 5
315 x 5
315 x 5
Did not think these were gonna feel that hard.

Leg Press
4 plates on each side x 10
5 plates on each side x 10
6 plates on each side x 10
7 plates on each side x 10
8 plates on each side x 10

Banded Hyper Extensions w/ 2 Blues, 2 Greens & 2 Purples
4 sets of 10 reps
Felt crazy light-headed after each set

CYBEX EAGLE GLUTE MACHINE
3 sets of 10 reps per leg

Ball Rotations
3 sets of 20

PNF Stretching

Good workout for assistance work. I wish I could have deadlifted but there was no was that was gonna happen.

This is how I'm going to develop carpal tunnel

Squat
255 x 5 x 2 (or 3?)
265 x 5
255 x 5
Tried to go extra low bar for the first 3 sets. Felt kind of lighter on the legs but really weird everywhere else, especially the wrists. Not sure if it's a worthwhile time investment. Pretty disappointed because I've done 275 x 5 x 3 at least one time in training.

Front squat
145 x 5
155 x 5
165 x 5
175 x 5
These were the least painful on my back, most painful on my wrists front squats I have ever done.

CYBEX EAGLE GLUTE MACHINE

Making do

Squat (unbelted)

255 x 3 x 3

Box squat (extra wide stance)

195 x 5

205 x 5 x 3

This stance really forces me to push my knees out to get it up. Kind of like it.

CYBEX EAGLE GLUTE MACHINE

calves, abs superset

Squat 5

Completely exhausted when i got to the gym.

Squat:
405 x 5
425 x 5
445 x 5 @ 9

got tired. Then my elbow started hurt. bad.

Band-resisted Squats:
banded greens
315 x 3
335 x 3
355 x 3
365 x 3

Planned to do front squats, but apparently the harness is now lost. argh.

Hip adductors for rehab + cybex eagle glutes for somethign else to do.

Couldn't do plyos because of the hip. Did ball bridges and pnf stretching

Beginagin

Squat

195 x 5

230 x 5

260 x 6

I liked how light on the back these felt. 7 would've definitely been a possibility if I wasn't a little bitch.

175 x 10 x 4

185 x 10

CYBEX EAGLE GLUTE MACHINE

210 x 10 x 5

Seated calf raises

5 plate and a quarter 10 x 2, 15 x 3

Cable abs

The extreme arch is catching up to me

Squat

205 x 3

235 x 3

265 x 3

What the fuck, back, man up. (I didn't hurt myself but I'm sort of afraid I will soon.)

165 x 10

175 x 10 x 4

CYBEX EAGLE GLUTE MACHINE

200 x 10 x 5

Calves

only calves

Pho powered squat

Squat

215 x 5

240 x 3

275 x 2

I guess this is okay for being alone and unbelted. I guess...

165 x 10 x 5

CYBEX EAGLE GLUTE MACHINE

200 x 10 x 5

Seated calf raise/cable abs superset

(5 plates x 10, stack + 2 extra weight things x 10) x 5

Heyo ayeebody

Back to the gym after a week of being a cheapass and waiting for a free month pass to LA Fitness. I've decided to try Wendler's 5/3/1 and going boring but big, because I am uncreative and need someone else to tell me what to do.

Squat

215 x 5

225 x 5

240 x 8 (PR)

155 x 10 x 5

CYBEX® EAGLE® GLUTE MACHINE

averaged out to 200 x 10 x 5

Seated calf raise

5 plates x 10 x 5

Abs

until tetany

Going to the same gym as my uncle. He has his own workout but I met up with him for abs and I feel pretty humbled right now, since he has some crazyass ab bootcamp thing he's been doing for the past few years. I think I might keep doing abs with him whenever he does it (which is apparently every day) except before deadlift day. Or I might avoid him in fear of horrible pain, I don't know yet.

Lower Body Machines, Thursday 5/13/10

Cybex Eagle Glute Machine
250 ... x5 for left leg, x3 + fail for right leg
210 ... x 5 for left leg, x3 + 2 fail for right leg
170 x 8 for each leg
--> I don't like this machine. It drives your quad into the stiff-pad covered metal. I guess this is a personal problem.
--> My right elbow is hurting from gripping handles and pushing out. darn. oh well.

Seated Hamstring Leg Curl Machine
110x10
110x10

Seated Quadricep Leg Extension Machine
130x10
130x10

Standing Calf Raises
140x15
140x15

Aerobics Ball Core Leg Raises
15 reps
15 reps
15 reps

Step-Off Lunge Jumps
-> all body weight just using the box (height just under knee or so)
16 reps (8 each leg)
16 reps (8 each leg)

--> OVERALL, I STILL HAD SOME ELBOW PAIN TODAY.

05/03/10

Missed my Saturday workout due to a project and also did not eat or sleep well entering this workout. So I wasn't sure how it would go. Definitely felt lackadaisical going into it and my right hip was super tight, but the lifts got better and better as the workout progressed. PRs in both the regular and reverse band squats.

Squat

325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
335 lbs x 5 reps x 1 sets @ 9 RPE

Reverse Band Squat (greens)

475 lbs x 3 reps x 1 sets @ 8 RPE
495 lbs x 3 reps x 2 sets @ 9 RPE

Finished with the eagle glute machine and some lateral speed jumps.

Total Workout Time: 1h 40 m

BW: 181.0

5-3-10 fivebyfive Squat

Squat

265 x 5

275 x 5

285 x 5 PR

285 x 5

285 x 5

Band Lightened Squats

greens from top

405 x 3 too easy

435 x 3

435 x 3

Lunges

135 x 10 or so then shoulder started hurting like it did back when I hurt it GMOPing so I switched to

CYBEX EAGLE GLUTE MACHINE!!!

STACK x 8 PER LEG x 2 SETS!!

Plyos

Lateral jumps over Gregs Belt and my bag

supersetted with Step Up Jumps

20-25 x 3 sets

Weigh In: 155 lbs

04/26/10 Squat

A great workout. PR in the squat. Back felt fine and I was much more explosive out of the hole. The last training cycle where I focused on that with box squats and such seems to have made a difference! I held back a little with the reverse bands so as not to test my back too soon.

Squat

315 lbs x 5 reps x 1 sets @ 8 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE

Reverse Band Squat (greens)

455 lbs x 3 reps x 1 sets @ 8 RPE
475 lbs x 3 reps x 2 sets @ 8.5 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE

Finished up with some eagle glute machine and seated box jumps.

Total Workout Time: 1h 15m

BW: 184.0 (post dinner)

4.26.10--Squat

Squat:
warmups
95x5
135x5
165x3
195x5x4 PR

Band Lightened Squats (purples):
275x3
285x3
295x3x2

CYBEX EAGLE GLUTE MACHINE:
210x10x3 for each leg
I need to get over my fear of lunges that I've had ever since I failed lunges (dropped the bar on myself) a while ago.

Plyos

I haven't posted a funny video in a while so here's one of a crack addict on Wheel of Fortune.

Efficient post

Tuesday

Squat

235 x 3 x 2

245 x 3

255 x 3

265 x 2+f (PR)

Pause squat

195 x 3 x 2 (3 sec pause)

205 x 3 (12 year pause; dammit Kyle)

Last rep on 205 was essentially driven by rage, especially as I was coming up I saw Kyle and Scott coming over to try to spot me.

Transversus

CYBEX EAGLE GLUTE MACHINE

Wednesday

Bench

140 x 4 x 2

145 x 4 x 2

150 x 4

155 x 4 (PR)

160 x 4 (PR)

I'm still at the point microloading helps so I'm going to run with it.

Close grip bench

135 x 5

140 x 5

145 x 5 (PR)

Pin press

135 x 8 x 4

Cable flyes