Monday - 515
Wound up waiting for a rack for 30 mins, then warmed up facing the mirror up to 365. Having a mirror right in my face really throws me off. Switched racks and dropped down a bit, then worked back up. I was kinda pissed, but squatting without knee pain is a different story and I felt fine once I got going. 5 plates went up easy and deep, 515 the same, 535 I took nice and deep but couldn't get back up. I was happy with the miss, I didn't round over, I just went back down and dropped it back on the safeties. Felt very good tonite.
Tuesday - night off, anniversary with the gf
Wednesday - 475
was very distracted this workout, 475 went up fairly quick, but I twisted big time and got rounded over, shut it down there.
Thursday - 475
Just stopped there, I'm not very happy with the way things have been going lately, lacking the excitement to train, I think these are the dark times, but I feel fairly fine, just my head isn't in it. Gotta figure something out.
Thursday, September 13, 2012
Saturday, September 8, 2012
week 11 day 5
warm up - bike, hip stretch, dynamic moves, pec and lat stretch
back squat
barx10, 135x3x2, 225x1x2, 315x1, 365x1, 405x1x10
wrapped tensors above and below my kneecaps, and man, it made a big difference in terms of knee pain. It was probably my most pain free workout since starting this. I'm really hoping I can feel like this from now on.
back squat
barx10, 135x3x2, 225x1x2, 315x1, 365x1, 405x1x10
wrapped tensors above and below my kneecaps, and man, it made a big difference in terms of knee pain. It was probably my most pain free workout since starting this. I'm really hoping I can feel like this from now on.
Friday, September 7, 2012
week 11 day 4
warm up
bike, pvc pipe, couple dynamic moves, static stretching - hip, pec, lat
back squat
barx5, 135x3x3, 225x2x2, 315x1, 365x1, 405x1x5
whew, I'm feeling pretty burnt out right now... and not very happy about my attitude while in the gym... it's starting to get pretty monotonous, and I'm still feeling like taking a nap between each rep.
End of the day, I want this real bad, and I want 600. For me, it makes everything worth it... Spoke with Willie today and he advised me to go lighter, and he still wants me to take days off.
bike, pvc pipe, couple dynamic moves, static stretching - hip, pec, lat
back squat
barx5, 135x3x3, 225x2x2, 315x1, 365x1, 405x1x5
whew, I'm feeling pretty burnt out right now... and not very happy about my attitude while in the gym... it's starting to get pretty monotonous, and I'm still feeling like taking a nap between each rep.
End of the day, I want this real bad, and I want 600. For me, it makes everything worth it... Spoke with Willie today and he advised me to go lighter, and he still wants me to take days off.
Thursday, September 6, 2012
Week 11 days 2 and 3 - light week
Day 2
so much for hammering out 10 singles everyday. Everything just felt way off, every rep felt like faceplant city. It's just a totally different squat now, I went up to 365 didn't like it, took a deep breath, went down to a plate, and slowly worked back up to 365 still didn't like it so I just stopped. Did something, better than nothing.
Day 3
Back squat
barx5, 135x1x3, 225x1x2, 315x1x2, 365x1x5,405x1, 435x1, 455x1x3
455 was just heavy enough that I was feeling a sticking point, but it felt light. This is right around the weight where I begin to dip more in the hole, so I'm feeling a little incsonsistent. But I don't mind working with this weight for a while.
so much for hammering out 10 singles everyday. Everything just felt way off, every rep felt like faceplant city. It's just a totally different squat now, I went up to 365 didn't like it, took a deep breath, went down to a plate, and slowly worked back up to 365 still didn't like it so I just stopped. Did something, better than nothing.
Day 3
Back squat
barx5, 135x1x3, 225x1x2, 315x1x2, 365x1x5,405x1, 435x1, 455x1x3
455 was just heavy enough that I was feeling a sticking point, but it felt light. This is right around the weight where I begin to dip more in the hole, so I'm feeling a little incsonsistent. But I don't mind working with this weight for a while.
Tuesday, September 4, 2012
week 11 day 1
Warm up
bike
hip stretch, pec stretch, lat stretch
rollover into vsit, mountain climbers
glute march
Back squat
barx5, 135x1x5, 225x1x2, 315x1, 365x1, 405x1x3, 425x1, 445x1, 455x1x3
I was feeling very loose tonite, could walk down stairs semi comfortably, could do a bodyweight squat without feeling too rough, felt fresh. slowly built up to 455 for a few singles and felt like I could just sit there and pump out 15+ singles. Shut it down early, I'm a lot more confident after getting a day in after a day off, right now my muscles recovering too much scares me a bit, and I had 3 days off. still, I'm hoping I can feel more like this from now on. I'm going to try to hit all 10 singles with 455 tommorow.
bike
hip stretch, pec stretch, lat stretch
rollover into vsit, mountain climbers
glute march
Back squat
barx5, 135x1x5, 225x1x2, 315x1, 365x1, 405x1x3, 425x1, 445x1, 455x1x3
I was feeling very loose tonite, could walk down stairs semi comfortably, could do a bodyweight squat without feeling too rough, felt fresh. slowly built up to 455 for a few singles and felt like I could just sit there and pump out 15+ singles. Shut it down early, I'm a lot more confident after getting a day in after a day off, right now my muscles recovering too much scares me a bit, and I had 3 days off. still, I'm hoping I can feel more like this from now on. I'm going to try to hit all 10 singles with 455 tommorow.
Friday, August 31, 2012
week 10 day 5 - max week
Warm up
bike - 10ish mins
pvc pipe - it bands, lats
mountain climbers, rollover into v sit
hip, pec, lat stretch - forgot to stretch my calf
x band walks, glute march - taken from the jacked and strong video series
Back squat
barx5, 60x1x5, 100x1x2, 140x1, 165x1, 185x1, 205x1, 215x1, 225x1
Bench
264x3x5
Was feeling like a zombie again, after each set including warm ups I was getting very light headed and dizzy. Both knees were pretty much shot today, and after each rep I had to take a little walk to get my knees working. Just a bit of dark times, they had to come sooner or later.
I took 185 and said I was going to stop for the day, then talked myself into another one, then another one. I was on track to hit 235, but I was getting bentover today and 225 felt like I rounded waaay over... of course on tape you can barely notice it. Megan said a lot of my reps were super deep and I took 215 right to my ankles.
I'm happy with the squat again, just wish it was heavier. I've got another shot tomorrow, probably my last training session in PEI, so we'll see what I can do. I'm not freaking out.
bike - 10ish mins
pvc pipe - it bands, lats
mountain climbers, rollover into v sit
hip, pec, lat stretch - forgot to stretch my calf
x band walks, glute march - taken from the jacked and strong video series
Back squat
barx5, 60x1x5, 100x1x2, 140x1, 165x1, 185x1, 205x1, 215x1, 225x1
Bench
264x3x5
Was feeling like a zombie again, after each set including warm ups I was getting very light headed and dizzy. Both knees were pretty much shot today, and after each rep I had to take a little walk to get my knees working. Just a bit of dark times, they had to come sooner or later.
I took 185 and said I was going to stop for the day, then talked myself into another one, then another one. I was on track to hit 235, but I was getting bentover today and 225 felt like I rounded waaay over... of course on tape you can barely notice it. Megan said a lot of my reps were super deep and I took 215 right to my ankles.
I'm happy with the squat again, just wish it was heavier. I've got another shot tomorrow, probably my last training session in PEI, so we'll see what I can do. I'm not freaking out.
Thursday, August 30, 2012
week 10 day 4
warm up
bike - 10ish mins
pvc pipe - it bands, lats
rollover into v sit, mountain climbers
hip, ham, pec, lat stretch
back squat
barx5, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 200x1, 210x1 (belt on), 220x1, 230x1
was feeling like a serious zombie today, Megan was at a stagette and woke me up at 2am to take her to get pizza, then we were up early to take her car into the shop. So, motivation was once again a touch lower than usual. Warm up has been making me feel a bit better, hopefully its not hurting my numbers too much, but I don't think I'll find out until I get home.
Working up was fairly hard today as my right groin and knee are becoming an annoying problem, and that I just wanted to lay down and take a nap, even with some ephedrine in me, but as I got heavier it got easier, even though I had to talk off the knee pain after most sets.
484 went up the best it has since i've been here, 506 was a good rep, didn't spring out of the hole as well as I would have liked, but stuck with it and it was fine. I'm feeling 235-240 tomorrow, but I'll at least attempt 235.
bike - 10ish mins
pvc pipe - it bands, lats
rollover into v sit, mountain climbers
hip, ham, pec, lat stretch
back squat
barx5, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 200x1, 210x1 (belt on), 220x1, 230x1
was feeling like a serious zombie today, Megan was at a stagette and woke me up at 2am to take her to get pizza, then we were up early to take her car into the shop. So, motivation was once again a touch lower than usual. Warm up has been making me feel a bit better, hopefully its not hurting my numbers too much, but I don't think I'll find out until I get home.
Working up was fairly hard today as my right groin and knee are becoming an annoying problem, and that I just wanted to lay down and take a nap, even with some ephedrine in me, but as I got heavier it got easier, even though I had to talk off the knee pain after most sets.
484 went up the best it has since i've been here, 506 was a good rep, didn't spring out of the hole as well as I would have liked, but stuck with it and it was fine. I'm feeling 235-240 tomorrow, but I'll at least attempt 235.
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