Rookiebeotch Posted February 23, 2015 Author Report Share Posted February 23, 2015 Stopping at 2nd heavy bench set. Sleeping on the bench isn't effective. Strained left bicep traveling to my shoulder. Blaming squat and pull up grips.2/22 Sunday68 minutes. No fast. Big DL triples. Cut off workout. I'll do something tomorrow.DL 8x175, 5x225, 5x295, 3x3x360, 10x135Bench 8x135, 5x185, 2x225, 3x215LowBarSquat 8x135, 5x185, 5x215Short by 2 bench sets, 3 squat sets, full row and calf exercises. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted February 24, 2015 Author Report Share Posted February 24, 2015 2/23 Monday Finishing up from yesterday. Tried some front squats. I'll try to pair front squats with bench in the future. The weights match better. Maybe on heavier days, paused lowbar. Thought about other accessories like db flies and kroc rows, but I stuck with my bread and butter. Bench 10x135, 5x186, 4x3x220 (+1)FrontSquat 8x135, 5x185, 1x220LowBarSquat 4x5x220 PendlayRows 5x185, 4x3x235CalfRaises 8x135, 4x8x235 Low back is tight from those DL triples. Thats the way I like it, it always precedes a new 1rm. I will try 405 on Thursday. My last chance for 4-plates by my anniversary. 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted February 25, 2015 Author Report Share Posted February 25, 2015 2/24 Tuesday. 122 minutes. Not proud of my time management skills. Used last Tuesday's numbers to flatten out squats a bit at 255. Two extra OHP rep. Moving up to 147.5. Planks with tail sets.LowBarSquat 8x135, 5x(185, 235, 245, 250, 255, 255) OHP 5x135, 4x5x145 +2PullUps 5x8xbw Chins 5x8xbw RingDips 5x8xbw Planks 3x20breathsThe theme of the week is sleep. It will be the theme of next week and the week after. I need to do this for my own good. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted February 27, 2015 Author Report Share Posted February 27, 2015 2/26 Thursday. BW = 190 !170 minutes! Tried and failed 405 DL 3 times. Hit 385 easy though. Sapped my time up. Added GoodMornings as DL weakness accessory. One extra bench rep. Used light squats for form correction practice instead of frontSquats. Heavy rows.DL 10x145, 5x225, 5x295, 3x345, 1x365, 1x385, 0x405, 0x405, 0x405, 5x335, 10x135 GoodMornings 3x10x135Bench 10x135, 4x5x210 (+1)LowBarSquat 10x135, 4x5x210PendlayRows 5x185,4x5x235CalfRaises 8x185,4x8x235Planks 3x20xbreathsI decided on a shift of focus. I will be more flexible on adding accessories to address weaknesses. I am hammering down a bent nail. Some exercises I am putting high on that list:- Planks- GoodMornings- KrocRows- Deficit DL- Sumo DL- BoxSquats- Dips (rigid instead of rings) Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
matty_mcfly Posted February 28, 2015 Report Share Posted February 28, 2015 Damn nearly 3 hours!? And I was pretty sure you were going to get 4 plates. I'm assuming you are having issues breaking it from the ground by the looks of assistance work? Quote "I can. I will. I must." 3rd Challenge - The One Where I Pretend To Be a Strongman; Spoiler 2nd Challenge - The One Where I Pretend To Be a Triathlete; 1st Challenge - The One Where I Move North of Vag; My Daily Battle Log Link to comment
Rookiebeotch Posted February 28, 2015 Author Report Share Posted February 28, 2015 I've never failed to complete a pull after the first half inch. My lower back loses shape at above 96% 1rm Which might attribute to a lack of leverage to break the first half inch. No belt, though. I could probably buy a belt and get free beers with it.Yeah, I do stupid things in between sets. Cooking, laundry, browsing internets, sleeping on the bench. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
matty_mcfly Posted February 28, 2015 Report Share Posted February 28, 2015 Yeah I don't think I have ever broken the bar from the floor and didn't lock it out. My biggest issue has always been they first half inch or so too. I switched strictly to sumo for the past few months to help save my lower back, but I'll have to go back to conventional if the strongman stuff holds up Quote "I can. I will. I must." 3rd Challenge - The One Where I Pretend To Be a Strongman; Spoiler 2nd Challenge - The One Where I Pretend To Be a Triathlete; 1st Challenge - The One Where I Move North of Vag; My Daily Battle Log Link to comment
Rookiebeotch Posted March 1, 2015 Author Report Share Posted March 1, 2015 My first deficit deadlifts since I progressed over 1 plate. Overkill on the deficit? Maybe. I just went, 'fuck it' and went all out on the set up. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 1, 2015 Author Report Share Posted March 1, 2015 2/28 Saturday124 minutes. 23 hr fast. Introduction of accessory bargin-bin with my high rep day. Deficit deads were tiring. Rocked 130lb OHP. Removed uprightRows, added seated goodMornings. Upped squat load due to removing the previously paired pendlays. Added KrocRows, took planks seriously.DeficitDL 8x(255, 265, 275), 10x285RingPushUps 4x12xbwOHP 130lb 8x, 10x +8, 9xSeatedGoodMorning 130lb 10x, 12x, 14x, 16xPullUps 8x, 12x +8, 8xLowBarSquat 4x8x185KrocRows 12x60, 3x10x80Planks 3x20breaths, 1x30breathsDeficit deads really wiped me out. I didn't feel a whole lot of muscular stress, just a lot of energy expenditure. My lack of sleep might be a cause. My success with throwing around that 130lb OHP really surprised me. I had to recount the plates 4 times. When I first moved in to this house, I loaded the bar with a pair of plates and worked up from 3x3x135. My current 8+ sets show great progress. With the removal of pendlays and ringDips, I don't have to clean the bar to prerack every squat set. KrocRows were fun in a grunt-"fuckyou"-after-final-rep way. On the final set, I was really banging them home. I may have bruised my delts, chest, and ribs. I spent about 10 seconds curled up in the fetal position after the final plank.Carbing up hard. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 2, 2015 Author Report Share Posted March 2, 2015 3/1 Sunday170min, walking/talking dead intterupted. 21hr fast. Failed a squat rep: lower back tucked. GMs with middle supersets. Tail sets of RingDips and Chins removed and replaced with assisted RazorCurls and planks.LowBarSquat 8x185, 5x255, 5x3x270 (-1 rep on 4th set), 10x135-Walking Dead started here-OHP 8x135, 4x3x155GoodMorning 8x135, 4x8x155PullUps 5x8xbw-Talking Dead started here-Assisted RazorCurl 5x8xbwPlanks 5x20xbreathsI feel that my squat form is improving. I warmed up OHP with 8rep @135, just to show off to myself. Good mornings will outpace OHP load. I will keep reps high and do iso-holds to make use of the low weight. RazorCurl setup used my cheap unused suspension straps, a spare quick link, and my unused barbell pad to strap my ankles to my flat bench. I supported some of my weight with my hands on the bench. These RazorCurls really show off my hamstring weakness. They also feel restorative, though I may have a different opinion tomorrow. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 4, 2015 Author Report Share Posted March 4, 2015 3/3 Tuesday.167 minutes. Tried and failed 405 DL twice. I added another block of accessory exercises. The 4th block and the extra DL sets pushed my time way long. Nothing notable about the other sets.DL 10x155, 5x225, 3x295, 1x345, 1x365, 1x385, 0x405, 0x405, 2x5x335, 10x135 GoodMornings 3x10x135KrocRows 3x12x80Planks 3x20breathsBench 10x135, 4x5x210LowBarSquat 5x135, 4x5x210PendlayRows 5x205,4x5x235CalfRaises 8x205,4x8x235I missed 4 plate by my DL anniversary. Oh well, time to stop screwing around with singles. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 6, 2015 Author Report Share Posted March 6, 2015 3/5 Thursday 124min. I struggled with squats. Not enough warmup to blame. OHP is heavy as it should be. I went higher volume on GMs with iso-holds on some reps. RazorCurls are still difficult and uncomfortable. I cut out the last two plank sets due to heartburn. LowBarSquat 8x185, 5x5x255, 10x135OHP 8x135, 4x5x147.5GoodMorning 12x135, 4x10x147.5PullUps 5x8xbwAssisted RazorCurl 5x8xbwPlanks 3x20xbreathsBleegh! Heartburn! I feel like I should deload squats to work on form. I need to axe some exercise volume, especially on DL days. I'm spending too much time on workouts. Although, if I want to fix that, I should really focus on keeping focus during the workout. 4 minute rest breaks should not take 12 minutes. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
matty_mcfly Posted March 6, 2015 Report Share Posted March 6, 2015 12 minute rest? Are you getting distracted by tv, cooking, cleaning and a bunch of other random shit?I try my best to dial in and focus to hit my 2-2.5 minute rest between sets. I find that when it takes any longer its usually due to me overthinking and/or becoming a bitch. Quote "I can. I will. I must." 3rd Challenge - The One Where I Pretend To Be a Strongman; Spoiler 2nd Challenge - The One Where I Pretend To Be a Triathlete; 1st Challenge - The One Where I Move North of Vag; My Daily Battle Log Link to comment
Rookiebeotch Posted March 6, 2015 Author Report Share Posted March 6, 2015 Yes. Totally distracted and being a bitch. 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
matty_mcfly Posted March 6, 2015 Report Share Posted March 6, 2015 My usual thoughts when squatting near my max... "well fuck 315# is a lot of weight. that felt heavy. ugh...stopping being a bitch and get under the weight." Quote "I can. I will. I must." 3rd Challenge - The One Where I Pretend To Be a Strongman; Spoiler 2nd Challenge - The One Where I Pretend To Be a Triathlete; 1st Challenge - The One Where I Move North of Vag; My Daily Battle Log Link to comment
Rookiebeotch Posted March 6, 2015 Author Report Share Posted March 6, 2015 My time slips most during the second half of the workout. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 8, 2015 Author Report Share Posted March 8, 2015 3/7 Saturday127 minutes. 24 hr fast. Continuation of Saturday accessory bargain-bin. Deficit deads paused most reps by not touching ground. Got bloody. 135lb OHP load was intense. Subbed in FrontSquat for back form training.DeficitDL 8x(255, 265, 275, 285)RingPushUps 4x12xbwOHP 135lb 8x, 9x +8, 8xGoodMorning 4x12x135PullUps 8x, 8x +8, 8xFrontSquat 8x(135, 155, 175, 175)KrocRows 3x12x80, 14x80Planks 4x20breathsDeficit deads were easier despite the pausing. I think I'll stop OHP progressive loading on 8rep days for now. I focused GMs on pulling on tight hamstrings, as it should be. The FrontSquat sub was a good move, it really focused training on my back form. I got extra reps on KrocRows, should load increase? I didn't push planks due to esophagus feeling like it's going to release the liquid in my stomach. Carbing hard. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 9, 2015 Author Report Share Posted March 9, 2015 3/8 Sunday.127 minutes. 23hr fast. I failed my preprogrammed DL sets (3x3x365). I added volume to salvage. Lack of sleep and fatigued lower back to blame, but not certain. I restructured supersets to include the accessories rather than added another exercise group. Improper rack height is killing my heavy bench. I added RazorCurls for recovery as much as for training. Supersets tapered off, dropping exercises at the end.DL 10x175, 5x225, 5x295, 1x365, 1x345, 2x5x315Bench 10x135, 4x3x220LowBarSquat 8x135, 3x5x220KrocRows 3x12x80PendlayRows 5x205,4x3x235CalfRaises 8x205,3x8x235Planks 3x20breaths Assisted RazorCurls 8xbw Rolling my hamstrings with my torque wrench, eating fast improvised chicken curry. Fuckin tastes great, even with weird shit like almond butter, broccoli, eggs, and spicy v8. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 11, 2015 Author Report Share Posted March 11, 2015 3/10 Tuesday 135min. I spent a lot of time between sets cooking. Almost got an additional OHP rep at this load. Only did 4 PullUp sets, only 3 GM sets.LowBarSquat 10x135, 8x205, 5x5x255, 10x135OHP 8x135, 4x5x147.5GoodMorning 10x135, 2x10x147.5PullUps 4x8xbwAssisted RazorCurl 5x8xbwPlanks 5x20xbreathsI feel change in my hamstrings, but it hasn't carried over to other movements, yet. I need to figure out a setup for HipThrusts in my DIY gym. Glutes need attention. Carbing. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 13, 2015 Author Report Share Posted March 13, 2015 3/12 Thursday.135 minutes. Spent time between sets cooking chili. Extra DL reps. One extra bench rep. 3 extra Kroc reps. Tapered off mid group. Kroc load needs to move up. Maybe DL too. Bench staying put.DL 10x147.5, 5x225, 5x295, 3x5x345 (+1, +1), 10x135 (paused at floor break)Bench 10x135, 4x5x210 (+1)LowBarSquat 10x135, 3x5x210KrocRows 3x12x80 (+3)PendlayRows 5x205,4x5x225CalfRaises 8x205,4x8x255Planks 3x20breathsAssisted RazorCurls 2x8xbwI fucking love RazorCurls. They are pure agony while performing them, but I feel great afterwards and I recover better on the following day.Fucking burnt the chili while typing this post. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 15, 2015 Author Report Share Posted March 15, 2015 3/14 Saturday Super pi day! 115 minutes. 26 hr fast. Again doing pause work on DeficitDLs. Cut out GMs: already getting good hamstring coverage, and mid back is overworked. Upped FrontSquat and KrocRow load. Got extra reps on KrocRow anyway. Took final Planks to death. DeficitDL 8x(255, 265, 275, 285)RingPushUps 4x12xbwOHP 135lb 8x, 9x +8, 8xPullUps 8x, 10x +8, 8xFrontSquat 8x(155, 165, 175, 175)KrocRows 3x8x100, 12x100Planks 3x20breaths, 1x30breathsI had energy today. Lats felt especially strong. FrontSquat form is improved, but still shitty. I might program it to touch 185 next week. KrocRows form also streamlined, but I'll keep it at 100 and push volume for hypertrophy and plate logistics.I was successful with moving iron and pacing, but I failed to start my workout as early as I wanted. I want to move my weekend workouts to the mornings, so I can do stuff in the afternoon and evening. Oh well. I'll try next weekend. Carbing hard. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 16, 2015 Author Report Share Posted March 16, 2015 3/15 SundayDidnt record time: Walking/Talking Dead. 20hr fast. Failed a squat rep, got a squat rep. Didn't do GMs for time and recovery. Got an extra OHP rep, moving 3rep load up. LowBarSquat 10x175, 5x205, 3x255, 5x3x270 (failed set2rep3, got set5rep4),OHP 8x135, 4x3x155 (+1)PullUps 5x8xbwAssisted RazorCurl 5x8xbwPlanks 5x20xbreathsI didn't sleep much last night. I'm not on pace for a decent bedtime tonight either. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 18, 2015 Author Report Share Posted March 18, 2015 3/17 Tuesday.143 minutes. New DLx5 load. Aggressive back off sets. Heaviest sets of FrontSquat ever. Upped CalfRaise reps. DL 10x155, 5x225, 5x295, 3x5x350, 5x295, 5x225, 10x135(31min mark) Bench 10x135, 4x5x210 (+1)FrontSquat 10x135, 3x3x210KrocRows 3x10x100 (+2)(90min mark) PendlayRows 5x185, 5x205, 3x5x225CalfRaises 10x185, 10x205, 3x10x225Planks 3x20breathsAssisted RazorCurls 2x8xbw(143min finish) I hit the deadlifts hard and kept good pacing. Time slips on the middle and tail supersets. The new loads on DLs and KrocRows were appropriate. The FrontSquat load was borderline dangerous. I can't have myself sacrificing wrist health to train a weak back. Focus! RazorCurls felt strong, although I'm still arm assisting both the concentric and eccentric movements. I'm really concentrating on keeping as much tension on my hams as possible for the full RoM.No carb loading today. Except the carbs in Guiness stout. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 20, 2015 Author Report Share Posted March 20, 2015 3/19 Thursday. BW = 195 (+12 from VVLL) 148min. Extra squat reps, heavier warm up. New OHP load, failed reps, added a quick set to make up for it. RazorCurls feel stronger yet; nearly an unassisted eccentric. LowBarSquat 10x185, 8x225, 5x5x255 (+1,+1), 10x135OHP 8x135, 150lb: 5x, 5x, 4x, 4x, 2x(salvage set) GoodMorning 8x135, 4x8x150PullUps 5x8xbwAssisted RazorCurl 5x8xbwPlanks 5x20xbreathsI remembered to weigh in this morning. Eating like shit lately, but I'll just pretend I intended to bulk. Need to sleep to benefit from this added bodyweight. Sleep sleep sleep. I need to remember this 2hours from now when I'm tempted to procrastinate into late night. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted March 22, 2015 Author Report Share Posted March 22, 2015 3/21 Saturday. 118min. 24 hour fast. Started late again. Upped FrontSquat ramp. Also upped 100lb KrocRows to 12 reps across all sets. DeficitDL 8x(255, 265, 275, 285)RingPushUps 4x12xbwOHP 135lb 8x, 9x +9, 8xPullUps 8x, 10x +8, 8xFrontSquat 8x(155, 175, 175, 175)KrocRows 4x12x100Planks 4x20breathsLast hurrah: Chins 4x +4Hams are still DOMSing, but DeficitDLs felt good. Good ham and glute activation. I wanted to up the load, but I have heavy DLs tomorrow. OHP form fell apart on high reps, but I kept the bar going. I tried to make a press from behind the neck snatch grip. It didn't move. After OHP and PullUp supersets and restpause sets, my biceps were gigantic! FrontSquat form felt more comfortable. Extra reps on KrocRow superset with squats wiped me out a bit. I started watching Attack on Titan last night. I'm now on episode 14. Fuck me.Carbing hard. I'm getting big, brah. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
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