Tuesday, April 28, 2015


Tues, 28 Apr 15

Hex Bar Deadlifts: 160x5, 250x5, 340x5, 390x2, 430x1, 480x1

So close to 500 lbs.  Anyhow, my bar math is correct today - I've checked and double checked.  This was using the hex bar, belt and straps.  If I can hit a 500 lb lift without straps using a straight bar I'll be laughing.  (well, first I'll be panting, but once I catch my breath I'll laugh).

Upper body

Mon, 27 Apr 15

Bench press: 45x2x10, 135x12, 135x14, 135x14, 185x9, 185x4, 225x2x5
Standing triceps extension: 30x10, 40x10, 50x10, 60x3x5
Bicep curls: 45x2x30

Lots of volume today.  I picked up a set Perfect Grip Pro's.  They are like a neoprene pad that sits on the palm of your hand and have a velcro strap around the back.  They add a bit of thickness to the bar, but not like a set of Thick Grips.  I bought these because you can't use chalk at Goodlife, and my hands were slipping on the bar.  In addition, there are no safeties to save my face (which ain't pretty now, but I'm fairly certain that a barbell isn't going to help), so grip is super relevant.

So, to test the differences I did a lot of lighter weight sets to get my hands a little sweaty and to see how my grip held up with and without the pads.  I can definitely say I prefer chalk, it gives me a more solid grip, but the bar was not moving with the pads either.

Friday, April 24, 2015

Light squats day

Fri, 24 Apr 15

Squats: 45x10, 135x2x5, 185x5, 225x5x5

Lots of foam rolling and mobility work as I had MEGADOMS after last session.  There's something inherently masochistic about foam rolling.  I think I like pain, just a little bit - either that or it's like the hitting yourself in the head with a hammer thing.  (feels so good when you stop).

Kept things light, but man am I ever out of shape.  I was probably a good 2-3 minutes between sets breathing like an old steam engine.  I thought I was going to stop and phone it in at 3x5 and said, "screw it", and did two more sets.  Hopefully with some more work I can get my heart and lungs back in the game.  I know that some cardio would probably help, but I'm scared as hell to put my legs at risk again after the tons of injuries I've sustained from walking/running.

Tuesday, April 21, 2015

Squats, pretty good

Tues, 21 Apr 15

Squats: 45x2x5, 135x5, 185x5, 225x5, 275x3, 315x3x3

Did a bunch of foam rolling and stretching to warm up.  I've been stopping every so often the past few days and getting a couple bw squats in to help stretch a bit.  I ran out of time due to long rests, but felt good overall.

Monday, April 13, 2015

Lower body, just terrible.

Mon, 13 Apr 15

GHR: BWx3x20
Prone Machine Leg Curls: 50x10, 90x5, 110x3x5
Squats: 135x3 yeah 3
Leg Press: 90x1x5 each leg

My knees are acting up, can't get a full squat out of them.  It's more the kneecaps then underneath.  My lower back was completely exhausted by the time I hit the squats.

I don't know why I keep messing with my routine.  Well, I do, I just shouldn't.

I'm going to try just squats tomorrow.  Nothing else.  I'll take a little Advil tonight, tomorrow morning. and beforehand to see if I can't get some depth.  If I have the gas afterwards I'll do some auxiliary work.  Otherwise, that sort of stuff can wait until deadlift day or something where it has little to no impact.  I used to do an inverse auxiliary exercise, where I'd do upper body aux on squat day, leg on bench etc.  Something to ruminate over, but first I must get the basics back down pat.  It looks as if winter has ended here, and following a large amount of ice smashing on Saturday, my body should have a chance to recover.

Sunday, April 5, 2015

Upper body work

Sun, 5 Apr 15

Bench: 135x5, 185x2x5, 225x2x5, 245x2, 265x2x1
Tricep extensions: 25x2x20
Alternating db curls: 25x2x10 per side.

That small snowfall turned into another foot. I was very surprised to hit 265 since my upper body and shoulders have been wrecked from the twice weekly storms. That's 20 lbs less than my PR and 40 lbs up from my last strength testing.