Piss and Vinegar

[lweaver]

Tonight

Conventional Deadlift
135x5
225x5
405x1 PR
315x5
315x5

Finally hit 4 plates...

Narow Grip Chinsx7
Wide Grip Chinsx3...WTF
Medium Grip Chinsx5

Supersetted With Leg Curls 3x8-10

Barbell Rows (supinated grip)
135x10
155x10
155x10

Supersetted With Hack Squats
1 platex10
2 platesx10
3 platesx5

60-90 second rest periods on the assistance lifts, was pretty gassed.

 

[lweaver]

Flat Bench
45x5
135x5
185x5
240x5
240x4
250x5
255x3

Dips
35x10
35x6 plus 0x2
35x5

Pulldowns
8
4
6

 

[lweaver]

Hit Legs Today, they were sore already but I opted to work through it. Focused on movements that just destroyed my abs and lower back.

Zercher Squats
45x10
135x10
185x10
225x10
245x5

Slow ATG Squats
225x10

Good Mornings
45x10
95x10
145x10
195x8

Close Stance Leg Press
1 platex10
2px10
3px10
4px10
5px7

 

[lweaver]

Tonight-Press

OHP is sucking big time, hasnt gotten much easier in three weeks. So I'm adding volume both with standard OHP and push press. It's tempting to put the weight behind my neck since I know it would be easier...but I'm not gonna.

Press
45x10
95x15
135x10
155x3...lame

Push Press (played with different grips)
155x5 Pinky on Rings (felt ok, a little unstable towards lockout though)
155x2 Index on rings (felt very unstable, tingling all through ulnar nerve distribution, will not do again)
155x5x2 Pinkies 1" inside rings (Money.)

Face Pull
20
15
12
10
10

Lateral Raise
30x10
35x8


Tomorrow is deads, goal is 415 for a single. Sticking with the same sequence as it has worked so far. Once I hit a sticking point I'll pull up a pulling routine.

 

[JDid23]

good luck on the deads bro! kill that shit tomorrow

 

[lweaver]

Thanks for following. Haven't hit a sticking point since I fixed my form up and I still have a few points to work on (more explosive lift-off with the quads, tucking the shoulder blades toward the pockets, better arch maintanence) so I'm looking forward to it. I feel like once I pile some weight on the bar I have a tendency to begin pulling back before the bar is at knee level. Need to fix that since I'm just making it harder on myself.

 

[lweaver]

In case anyone's wondering this is the usual order of my 4 day routine, lift days are whenever I can get to the gym, between 3-5 days a week.

1-Deadlift and assistance work, just working on progressing my 1RM
2-Bench and assistance work, been working on a 5x5, progressing weight on the last 3 reps
3-Squats and assistance work, progressing on 5RM
3- OHP, adding volume to get for down

Was set to pull tonight but the gym was packed and some dude was doing endless sets of 225 with bumper plates so when someone offered me a squat rack I took it. So this week day 1 is Squats.

Anyway I had a preworkout coctail that gave me insane energy, I squatted for an hour without assistance work:

1 quart of water
granola bar
fistful of BCAA's (Swanson)
2 capsules malic acid
1 capsule B-12
1 capsule D-3
2 capsules Siberian Ginseng
1 Capsule Ribose

The stamina was awesome, better than any premade I've tried.

I started with Back Squats, then started to question my depth and switched to box squats. Set the box as low as it goes and had some big dude check my depth from the side and it was right on.

Back Squats
135x10
225x10
275x10
315x10 Very easy up to this point.
335x5
355x5
365x5 Started to question my depth on this. Couldnt see myself from the side so this bothered me.

Switched to parallel box, taught myself how to do box squats without fully sitting, but just landing on the box and exploding.

Box Squats
225x15
285x10 PR!
315x10 PR!!!
365x5 PR!!!!!!!!!
385x4 PR!!!!!!!!!!!

It felt great knowing that my depth has been solid this whole time. I did get stapled to the box on rep 5 of the last set, I just lost focus. Despite that, great training session.

Friday should be bench press, looking to hit 255 for three solid sets of 5.

Also, still doing the t-nation 60 day challenge. Today is 15 lunges on each leg, 15 pushups and 15 pullups (8/7). Easy now but in a month or so thats gonna be a lot of pullups for me.

 

[lweaver]

Got to the gym today and was absolutely dragging, I think I need a few days off, then after my next four sessions I'm gonna do some dynamic work for a week to change things up. GF wants to go to YMCA tomorrow, so I'll go hit some upper back but theres no way I'm gonna be able to pull especially in that atmosphere.

Tonight was Bench Night...pretty bad. Felt unstable on the bench and there was a big mental disconnect between me and the weights. Probably should have just came home and taken a nap or something.

Bench Press
45x5
135x5
185x5
225x5
255x4
255x2 (wobbly as hell, mental cues were not there)
225x8 (should easily get 10-12 with this weight)

Dips
35x8-->0x3
35x5-->0x2

Pulldowns
3 sets of 8-10

 

[lweaver]

Took a few days off...

Tonights Lifs...

Deadlift
135x5
225x5
415x1 PR
425x1 PR

First time using a belt on my last pull, def. made a difference even though the belt was way too thin.

Pendlay Rows
225x5x1

Machine Hack
1 platex10
2px10
3px10
3.5px1

Leg Curls
Rackx7
Rackx6

 

[lweaver]

My last OHP actually went worse...not enough sleep/preworkout food I guess. Tomorrow should be speed back squats, front squats and some good mornings if I get my ass out of bed early enough. If not it's some bullshit at the YMCA at night with the girly, maybe speed bench and kroc rows.

I think I'm ready to try a tried and true program to see if I make some steady gains. I've been kind of ecclectic...been working for the most part but I can always go back to it if need be.