Rooks - Tracking the Daily Grind...

Rooks · May 12, 2014

5/10/2014

Overall Workout Time: 45 minutes

Squat

5 @ 45lbs
5 @ 135lbs
5 @ 185lbs
5 @ 235lbs (Belted)
5 @ 250lbs (Belted)
5 @ 270lbs (Belted)
10 @ 160lbs
10 @ 160lbs
10 @ 160lbs
10 @ 160lbs
10 @ 160lbs

Front Squats

5 @ 160lbs
5 @ 160lbs
5 @ 160lbs

CoC Grip Trainer #1

10
10

Notes: Half reps with each hand.

Overall Notes: Kept it short and sweet since I was at home.

Rooks · May 13, 2014

5/13/2014

Forgot how much I love ACDC. Had it just cranked the whole workout. Overall Workout Time: 1 Hour

Overhead Press

5 @ 45lbs
5 @ 95lbs
3 @ 110lbs
3 @ 115lbs
8 @ 120lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs

Notes: Felt great today. 3rd set just kept going up for a huge 8 rep set. So yeah... that's good. All this upper body stuff seems to be paying off.

Weighted Dips

8 + 25lbs
8 + 25lbs
8 + 25lbs

Kroc Rows

40 @ 70lb DBs
34 @ 70lb DBs

Notes: Reps per arm are half (i.e. 40 reps means 20 reps with each arm). Improved by 10 reps on the 2nd set. Might even get 2 full sets next time.

Barbell Shrugs

10 @ 185lbs
10 @ 185lbs
10 @ 185lbs

Notes: Grip felt strong which is odd. Didn't feel like I was going to drop this at all.

Jittersthe.Clown · May 13, 2014

Awesome numbers man. Well done!

Rooks · May 14, 2014

5/14/2014

Overall Workout Time: 45 minutes

Deadlit

5 @ 135lbs (DOH Grip)
3 @ 225lbs (DOH Grip)
3 @ 300lbs (Switch, Left Over)
3 @ 320lbs (Strapped)
3 @ 340lbs (Strapped)
10 @ 190lbs (Switch, Left Over)
10 @ 190lbs (Switch, Right Over)
10 @ 190lbs (Switch, Left Over)
10 @ 190lbs (Switch, Right Over)
10 @ 190lbs (Switch, Left Over)

Notes: Should have done 1 or 2 more warm up sets. Also, was pleased to see that the first set was pretty easy without the straps. Next time I might try the whole thing strapless.

Walking Lunges

12 @ 30lb DBs
12 @ 30lb DBs
12 @ 30lb DBs

Notes: Half reps with each leg.

Overall Notes: Cut out Good Mornings and Hip Thrusts as my lower back was starting to throb pretty good. Decided it best to shut it down for today.

Rooks · May 19, 2014

5/17/2014

Overall Workout Time: 1 Hour

Bench

5 @ 45lbs
3 @ 95lbs
3 @ 135lbs
3 @ 180lbs
3 @ 190lbs
5 @ 205lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs

Notes: Another +2 on the 3rd set.

Chin-ups

2

Notes: Hate our chin-up bar at home. It's knurled. Going to fab up a new one soon as I can find some time.

Dumbbell Shrugs

15 @ 90lbs
15 @ 90lbs
15 @ 90lbs

Notes: Started to definitely feel this in the traps.

5/18/2014

Overall Workout Time: 60 minutes

Squat

5 @ 45lbs
3 @ 135lbs
3 @ 185lbs
3 @ 225lbs
3 @ 250lbs (Belted)
3 @ 270lbs (Belted)
3 @ 285lbs (Belted)
10 @ 160lbs
10 @ 160lbs
10 @ 160lbs
10 @ 160lbs
10 @ 160lbs

Front Squats

5 @ 160lbs
5 @ 160lbs
5 @ 160lbs

Klokov Press to Overhead Squat

5 @ 80lbs
5 @ 80lbs
5 @ 80lbs

Notes: Didn't want to sets for reps of OH because my arms start get a bit funky feeling. Anyway, threw in the Klokov Press just for fun. Fun... yeah... 80lbs was plenty.

CoC Grip Trainer #1

10
10

Notes: Half reps with each hand.

5/19/2014

Overall Workout Time: 1 Hour

Overhead Press

5 @ 45lbs
5 @ 65lbs
5 @ 85lbs
5 @ 100lbs
3 @ 115lbs
5 @ 130lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs

Notes: Shoulders felt terrible after the Klokov's yesterday, but still managed +4 on my 3rd set. So booyah.

Weighted Dips

8 + 25lbs
8 + 25lbs
8 + 25lbs

Kroc Rows

40 @ 70lb DBs
40 @ 70lb DBs

Notes: Reps per arm are half (i.e. 40 reps means 20 reps with each arm).

Barbell Shrugs

10 @ 135lbs
10 @ 135lbs

Notes: Experimenting with grip width. Can't get comfortable with the barbell, so I'm axing this from the program. Will move to full DB Shrugs from now on.

El Exorcisto · May 19, 2014

It's the ball whacking that made you go back to DBs, wasn't it?

Rooks · May 19, 2014

It's the ball whacking that made you go back to DBs, wasn't it?

Exactly. No matter where I grip the damn bar, it just always cracks into my nads.

El Exorcisto · May 19, 2014

My issue precisely. DB shrugs 4 life!

Rooks · May 20, 2014

5/20/2014

Overall Workout Time: 25 minutes

Deadlift

5 @ 135lbs (DOH Grip)
3 @ 185lbs (DOH Grip)
3 @ 225lbs (DOH Grip)
5 @ 280lbs (Strapped)
3 @ 320lbs (Switch, Left Over)
1 @ 355lbs (Switch, Left Over)
10 @ 190lbs (Switch, Left Over)
10 @ 190lbs (Switch, Right Over)

Notes: Was running way short on time today. Life... anyway, got in what I could. First set of 5 at 280, for some reason, the strap just tweaked my right wrist something terrible. Decided to scrap them for the rest of the workout. Glad I did. Grip strength is back. Pulled 355 without issue. I know I could go higher so my grip might have finally caught up with my pull again. We'll have to see.

Rooks · May 21, 2014

5/21/2014

Overall Workout Time: 1 Hour

Bench

5 @ 45lbs
5 @ 95lbs
5 @ 135lbs
5 @ 170lbs
3 @ 190lbs
3 @ 215lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs

Notes: Triple on 215. If I was at home, would have gone for a 4th, but no rack at work means no pushing it to the brink.

Neutral Grip Pull-Ups

2
2
2

Notes: Almost got 3 on the first set.

Weighted Dips

5 @ +50lbs
4 @ +50lbs

Notes: Experimented with doing more weight. Was surprised that I got as many reps as I did. Felt a bit of a shoulder twinge on 2nd set so called it good.

Push-ups

10
7

Notes: Originally planned on doing 3 sets of 10 finish this workout off, but collapsed after 7. Figured that was a good sign to call it a day.

Overall Notes: 5th day in a row at the gym. Ready for a rest day. Luckily, 3 of the next 4 will be just that, and next week is a deload week. So huzzah!

Rooks · May 23, 2014

5/23/2014

Overall Workout Time: 30 minutes

Squat

5 @ 45lbs
5 @ 135lbs
5 @ 185lbs
3 @ 225lbs
5 @ 235lbs
3 @ 270lbs (Belted)
1 @ 300lbs (Belted)
10 @ 160lbs
10 @ 160lbs
10 @ 160lbs

Notes: Kept it short and sweet today because I was feeling lazy. Yeah... not the best reasoning, but least it's the honest answer.

Rooks · June 2, 2014

So deload week became off week. Life has been crazy. Memorial Day was just too nice to not enjoy. Tuesday work got crazy and I basically got told I had to go to lunch to meet some people instead of working out. Wasn't thrilled. Wednesday daughter got sick at 10am and I spent a few hours in waiting room only to find it was nothing to worry about. Thursday, I had off of work and went to a Twins game. Problem was I pick up a cold virus earlier and got super sick by Thursday at 6pm. Worst sore throat I've ever had. Slept most of Friday. Still recovering with a nice raspy voice and a wicked cough even today. Wife got the sickness on Saturday night. Ugh... what a cluster. Hopeful I'll manage to get back to the gym tomorrow. I miss my IRON!

Jittersthe.Clown · June 2, 2014

That's quite the week. Hope things turn around for you guys.

Rooks · June 2, 2014

That's quite the week. Hope things turn around for you guys.

No kidding. It's been a crazy couple weeks. 2 weeks ago, I missed 3 days of work because daughter and wife were both sick. Then I miss 2 days last week because of sickness. It's getting a little old for both me and my work. Hopefully we get a lull of activity for at least a month so I can get fully caught up.

Rooks · June 4, 2014

Haven't lifted since the 23rd of May. Been sick with a nasty cold since last Thursday. Been eating like crap during the off period. What better way to get back on the snide then with a SSSS attempt.

Weighed in at 206.6lbs (93.71kg).

Squat

1 x 300lbs (136.08kg)
0 x 320lbs (145.15kg)

Notes: Disappointed. Enough said.

Bench

1 x 225lbs (102.06kg)
0 x 235lbs (106.59kg)

Notes: Really disappointed here. Been working really hard on my upper body, but just couldn't budge 235lbs. Did a double at 225 not 2 weeks ago. Blah...

Deadlift

1 x 345lbs (156.49kg)
1 x 365lbs (165.56kg)
0 x 375lbs (170.10kg)

Notes: Least this turned out to be a single bright spot. Grip is back fully. Didn't feel like I was struggling with grip at all even on the last pull. I just didn't have anything left. I'm blaming the sickness. Felt like I could have gotten it on a good day without issue.

Rooks · June 6, 2014

6/5/2014

Overall Workout Time: 1 Hour

Overhead Press

5 @ 45lbs
5 @ 65lbs
5 @ 95lbs
5 @ 105lbs
5 @ 110lbs
5 @ 120lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs

Notes: Super easy.

Weighted Dips

4 + 25lbs
8 + 25lbs
7 + 25lbs

Notes: First set, I didn't take nearly enough rest between last set of OH Press. Maybe 45 seconds. Stupid. That said, not sure why I couldn't get 8 on the last set.

Kroc Rows

40 @ 70lb DBs
40 @ 70lb DBs
12 @ 70lb DBs

Notes: Reps per arm are half (i.e. 40 reps means 20 reps with each arm). More and more per workout. Not sure what happens when I get to 3 full sets as 70 is the biggest DB my little gym has.

===================================================================

6/6/2014

Overall Workout Time: 60 minutes

Deadlift

5 @ 135lbs (DOH Grip)
5 @ 185lbs (DOH Grip)
5 @ 225lbs (DOH Grip)
2 @ 275lbs (Switch, Left Over)
5 @ 290lbs (Strapped)
5 @ 310lbs (Strapped)
5 @ 325lbs (Strapped)
10 @ 195lbs (Switch, Left Over)
10 @ 195lbs (Switch, Right Over)
10 @ 195lbs (Switch, Left Over)
10 @ 195lbs (Switch, Right Over)
10 @ 195lbs (Switch, Left Over)

Walking Lunges

12 @ 30lb DBs
12 @ 30lb DBs
12 @ 30lb DBs

Notes: Half reps with each leg. Next cycle, I'm moving this up to 35lb DBs.

Good Mornings (and 1 set of RDL)

5 @ 45lbs
5 @ 45lbs
5 @ 95lbs
5 @ 95lbs (This was the RDL set)

Notes: Experimenting here. Trying to correct form. Got some video and will post up to my thread about GMs over the Form Check forum soon as I can get it mashed together.

Overall: Feels good to be getting back into my cycle.

Ninja · June 6, 2014

Good lord you can do kroc rows x40 at 70 pounds. Damn I'm weak. Good job

El Exorcisto · June 6, 2014

Try out Meadow's rows. They are lat crushers and you can load them up way heavier than you'll ever be able to lift. If your gym doesn't have a landmine just lay a towel in a corner.

Rooks · June 7, 2014

Good lord you can do kroc rows x40 at 70 pounds. Damn I'm weak. Good job

Again, that's only 20 per side. And keep working. I'm by no means strong compared to a lot of people. You'll catch up to me in no time.

Try out Meadow's rows. They are lat crushers and you can load them up way heavier than you'll ever be able to lift. If your gym doesn't have a landmine just lay a towel in a corner.

I'll give them a look.

El Exorcisto · June 7, 2014

You could also look into a pair of Olympic DB handles for your home gym. Mine are rated to 160 but I think I can load 4 25s on each end. I DB row 120 without a problem on them.

Rooks · June 9, 2014

You could also look into a pair of Olympic DB handles for your home gym. Mine are rated to 160 but I think I can load 4 25s on each end. I DB row 120 without a problem on them.

I have DBs up to 90 at my house (some PowerBlocks). But yeah... that might have to be purchase down the road.

El Exorcisto · June 9, 2014

Wait... you can weld. Get some 1 1/2" schedule 80 pipe and some 2.5 pound plates and make a pair of fat DB handles. Your grip will get worked harder which you need, and when your grip gives up just strap in. You'd have all of like $15 into the pair.

Rooks · June 9, 2014

6/7/2014

Overall Workout Time: 1 Hour

Bench

5 @ 45lbs
5 @ 95lbs
5 @ 135lbs
5 @ 135lbs (felt like I needed more warm-ups)
5 @ 175lbs
5 @ 185lbs
5 @ 195lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs
10 @ 135lbs

Notes: All the heavys were slow with a solid pause at the bottom (maybe 1/2 second or more). Sets of 10 were fast. No pausing.

DB Shrugs

10 @ 90lb DBs
10 @ 90lb DBs
10 @ 90lb DBs

Notes: Felt heavy. Traps were definitely feeling it.

CoC Grip Trainer #1

10
10
10

Notes: Half reps with each hand. Grip was wasted so didn't even come close to getting a full close with my left hand. Right still came pretty close for most reps.

Overall Notes: Solid day. Happy with my benching.

===================================================================

6/8/2014

Overall Workout Time: 1:30 Hour

Squats

5 @ 45lbs
5 @ 135lbs
5 @ 185lbs
5 @ 245lbs
5 @ 260lbs
5 @ 275lbs
10 @ 195lbs
10 @ 195lbs
10 @ 195lbs
10 @ 195lbs
10 @ 195lbs

Notes: Ugh... was pretty wasted after this torture fest.

Front Squats

1 @ 195lbs
5 @ 160lbs
5 @ 160lbs
5 @ 160lbs

Notes: Tried to do this at the 60% of Back Squat PR, but wasn't having it today. Dropped to 50% and things went fine.

Overhead Squat

3 @ 85lbs
3 @ 85lbs
1 @ 85lbs

Notes: Failed on the last set. Left arm gave out.

Overall Notes: Good lord... my Squat Day is glorious and terrible. I was behind wasted after it. Looked like a drunken fool stumbling around the grocery store afterwards simply because my legs didn't want to work right.

Wait... you can weld. Get some 1 1/2" schedule 80 pipe and some 2.5 pound plates and make a pair of fat DB handles. Your grip will get worked harder which you need, and when your grip gives up just strap in. You'd have all of like $15 into the pair.

That's a brilliant idea. Time to see if I can find some pipe on the cheap.

Rooks · June 9, 2014

6/9/2014

Overall Workout Time: 1 Hour

Overhead Press

5 @ 45lbs
5 @ 65lbs
5 @ 95lbs
3 @ 110lbs
3 @ 120lbs
3 @ 125lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs
10 @ 75lbs

Notes: Super easy... again. Stupid OH Press. Feels cake-walk one minute. You go up 5 pounds and it staples you.

Weighted Dips

10 @ +25lbs
10 @ +25lbs
8 @ +25lbs

Notes: Was hoping for 3 full sets of 10. Will still probably bump this up to 30 or 35lbs next workout.

Kroc Rows

40 @ 70lb DBs
40 @ 70lb DBs
20 @ 70lb DBs

Notes: Reps per arm are half (i.e. 40 reps means 20 reps with each arm).

Overall: Happy with how I felt today given it's the 5th day in a row at the gym and yesterday was Squat Day. Hoping I can survive the next 3 days and then get back on a regular 2-1-2-2 schedule next week.

Rooks · June 10, 2014

6/10/2014

Overall Workout Time: 60 minutes

Deadlift

5 @ 135lbs (DOH Grip)
3 @ 185lbs (DOH Grip)
3 @ 225lbs (DOH Grip)
3 @ 275lbs (Switch, Left Over)
3 @ 315lbs (Switch, Left Over)
3 @ 325lbs (Strapped)
3 @ 345lbs (Strapped)
10 @ 195lbs (Switch, Right Over)
10 @ 195lbs (Switch, Left Over)
10 @ 195lbs (Switch, Right Over)
10 @ 195lbs (Switch, Left Over)
10 @ 195lbs (Switch, Right Over)

Notes: Had wanted to do this whole thing without straps but after the first set could tell it wouldn't go well. So just decided to make sure it was a focus on the legs. Surprised with how easily the triple at 345 was.

Walking Lunges

12 @ 35lb DBs
12 @ 35lb DBs
12 @ 35lb DBs

Notes: Half reps with each leg.

RDL

10 @ 95lbs
10 @ 95lbs
10 @ 95lbs

Notes: Didn't feel terrible, but realized I was going way too low on my 2nd set. Corrected (I think on the 3rd set). Really gotta get that form video posted.

Overall: Feeling tired. Body is sore all over. Getting harder and harder to get "up" for each workout. Really wish life wasn't so chaotic right now so I could stick to a schedule rather then this miss 5 days in a row, then lift 8 days in a row crap. Hopefully it'll settle down next week.

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