My Training Log

[amounirl]

5-20-13: Deadlifts

Deads
3x455
3x485
405 grip hold 20 sec

DL rows
6x225
15x135
12x135
15x135

Quad Ext
12x105
3x12x115

Ham Curl
2x12x75
2x12x80

Seated Calf Raise
4x8x90 (+2 assisted reps on each set)

Ab Wheel
10xBW followed by 6 sit ups
10xBW followed by cramping

Surprisingly good day today. Went in feeling mentally good, but then felt physically weak, but still managed to match my 3 rep PR with 485. Grip almost slipped but I got it. Rows were good, goin really high reps nowadays for some reason, mostly because I always feel too drained and lazy after deads to go heavier. Quads decided to up the weight, went well, same for hams. Calf Raises felt great, got a really good contraction. Ab wheel was going well but when I tried to do sit ups after my second set my left bottom AB cramped like a motherfucker. I was holding my abs like an old man about to throw up in a gym full of hot girls, quite a potentially embarrassing experience. IDGAF though. But yeah, funny thing happened though, when I was doing deads, after my 485 set the worker comes over and says these exact words "Hey man I know you're doing a shitload of weight but-" and then I cut him off and said "But drop it softer? Ok my bad." Chill dude though I've talked to him before, just thought it was funny he said shitload, never would have heard a worker at LA fitness or 24 hour fitness say that (except the crazy manager at the 24 I used to train at). Overall a good day!

 

[rustilldown]

Very impressive my friend all around

 

[amounirl]

Thanks man!

 

[amounirl]

5-22-13: Bench

Bench
3x225
6x250 failed 7 due to hamstring cramp
1x275 (matched all time PR, with pause, on thick bar, without wrist wraps, and weighing 10-15 lbs lighter)
8x225 assisted last rep >=(

Almost Strict Pendlay Rows
3x6x185
1x10x185

Incline DB bench
10x55s pressed together
3x10x65s
15x50s pressed together

Rear Delt Hang and Swing
1x10 and 4x15 with 40s

Swimming
6 laps

Really good day today. Almost got 7 reps with 250 on bench but my hamstring cramped. Still may not have gotten it but I feel like I would have. Then I went up to 275 just to see what it felt like, smoked it paused on a thick bar, without wrist wraps, and weighing 10-15 lbs lighter than the last time I did it. Not to mention I did a working set to failure before that and it went up fast. I'm sure there were some other factors that made it more epic than the last time I did it, like the fact this bench is low as fuck and hard to get leg drive, but yeah, good stuff. My excitement was delayed because I wasn't 100% sure my spotter hadn't touched it, he put his hands really close to it and I thought he might have touched it but he said he didn't, plus it looked like he didn't I just wasn't sure without his word. But on my 225 set which I did like 2 mins after maxing, he helped on the 8th rep even though I probably could have grinded it up. Should have probably waited longer before doing it. Pendlays were strong, with 185 I was repping it almost strict, definitely feeling it a lot in the lats and traps. Then on inclines I tried pressing the DBs together with light weight which helped me feel it a lot more in my chest, and I did rear delt hang and swings between sets of inclines. Then I swam 6 laps. Overall a really good day, I'm pretty confident that when I max out on my birthday, which is June 8th, I'll be able to bench 300 touch n go, maybe even 315. We'll see. My goals are at least 385/300/510, but I'm hoping for 405/315/525.

 

[amounirl]

5-23-13: Light Squat/Back

Squat
5x275
10x225

Goodgirlbadgirlmachine
worked up to 90 lbs

Pulldowns
3x10 underhand grip
3x10 overhand grip
3x10 facepull attachment for rear delts

Abs
2x10

Decided to take it easy today. Feel really beat up, I'm really sick, and I'm sleep deprived (but oddly enough don't feel lethargic despite sleeping 5 hrs the last 2 nights). Felt decent, I really like the good girl/bad girl machine, gonna start doing that to prehab my abductors/adductors. Pulldowns the contraction felt great. Then I got some good rear delt work, trying to get them sore to balance out my super sore front delts from last workout. Then I hit abs real quick. I'll squat heavy on Tuesday (gym closed monday =/).

 

[amounirl]

I think I have the flu, I"m super sick, coughing, clogged nose every 15 mins, feel weak, and even have a fever. Hopefully I"ll be able to lift on Sunday. Sadly the dorm is loud as fuck so I can't really sleep it off.

 

[amounirl]

5-26-13: Shoulders

OHP
2x185 belt: Ohp 2x185 - YouTube
1x185 no belt
5x155 no belt

Rear Delts
5 sets

T Bar Rows Machine
6x3plates
2x6x3 plates+10
drop set 8x3 plates 10x2 plates 6x1 plate

Lying DB triceps
~4x10

Hammer curls (rich piana style)
~5x10

Probably something else

Pretty good day, hit a massive PR on OHP: Ohp 2x185 - YouTube

Otherwise didn't do very much. Got to the gym late, didn't do a lot of work but the work I did do was dense. Overall a solid workout.

 

[amounirl]

5-28-13: Squats

Squat
135x5
185x5
225x5
275x3
315x3
365x5 (2 rep PR!)
405x0 (walkout, 10 sec hold)
435x0 (walkout, 20 sec hold)

Front Squat
135x5
225x3
275x3
315x2

Goodgirl/badgirl machine
warmups
105x25 adductors
120x20 abductors followed by 75x50 abductors

Pendlay Rows
4x15x135

Standing Calf Raise
5x10x135 last set drop setted with 105x8, 45x10

Really good workout today. Still feeling sick, and was feeling pretty tired, so I took half an ephedrine I had lying around. Got really pumped up and busted through my warmups for squat, technique felt great, I think doing good girl bad girl machine has helped my flexibility and stability a lot, even though I've only done it once before today. With 365 I was only planning on doing 3 reps but I aimed for 5 that way I'd get at least 3 if I fell short. Well I didn't fall short, got a huge PR which has me convinced I'm ready for 405 on June 8th. My head almost exploded since my sinuses are still clogged. Did some heavy walkouts just to feel some heavier weight on my traps afterwards. Fronts were pretty good, even after busting my ass on squats I was still able to do 315x2. Didn't have 3, didn't try 3. Then, as all the people I know showed up I stopped lifting heavy and did some embarrassing, light movements (which seems to always happen, people probably don't think I lift heavy ever). Good girl bad girl machine was good, some dude jumped in on my machine and was doing 100 rep sets while I was spotting my friend so instead of doing a few sets I just did one mega set so I could be done and not have to wait on his ass (and give that muthafukka a taste of his own medicine , nah not really, ok maybe a little). Then I hit some pendlays since my front delts are making huge gains which is fucking up my shoulders even more since my rear delts refuse to grow. Might have to lay off the pressing movements for a month and really focus on rear delts after I max, 1 step back 2 steps forwards. Hopefully I don't get injured between now and then. Hit some calves then got out of there. Overall a good day, benching tomorrow, gonna hit rear delts between every set. Also started creatine today, took a bit over 5g this morning before any meals, then took 5g post workout just now. Gonna do it until thurs just for the recovery, then do a legit small scale load starting on sunday. Probably gonna hit pulldown abs in the little dorm gym before I shower, just one big mega set. Overall a good day.

 

[amounirl]

I should also mention my BW is getting embarassingly low from this flu, 197. Hopefully I can eat/creatine my way back up.

 

[Buildingup24]

Your rear delt problems are solved after 3 weeks of this....

T NATION | Rear Delt Destroyer Sets

I've been hitting mine in a similar exhaustively high rep fashion n my shoulders r alllllllll good.