Tuesday, January 30, 2007

01/30 ME Squat

High Box Squat w/Chains 135x5, 225x3, 275x2, 315x1,365x1,405x1, 455x1 505x1, 525x1
Suspended SSB GM's 205x4x6
10 Min EDT
Hanging Leg Raise BWx5,5,5,5,5,5,5,5
KB Swing-thru 73x5,5,5,5,5,5,5,5

Guess I got beat up more than I thought from the other day, so I took it easy and didnt go for broke tonight. I could feel my lower back pretty good midway through the High Boxes. My original plan was to go up to 570, but it became obvious around 455 this wasnt going to happen, still no complaints though, I got my strain on and achieved what I was supposed to tonight....

The Suspended GMs felt good, I will up the weight next week. As I have never done these from the suspended position (I usually GM down into the chains) I figured I would play it on the safe side and ensure I could walk the next day. Too many times I will add a new movement and go balls to the wall only to regret it for the next week....not tonight.

The EDT just killed me, my energy was down tonight and I wasnt all that motivated. Plus I had eaten 3 huge tacos about an hour before, so you tell me where my mind was.....

The good thing about workouts like this is when you come back the next week and smash it, then all your confidence comes back. So at the end of the day I aint so worried.....so, until next time...Drink Fanta!!! Its Fanta-stic!!! Idiot

Thursday, January 25, 2007

01/24/07 SE Squat.....Er...Um...RAW Squat PR...

RAW Squat 135x5, 185x3, 225x3, 275x1, 315x1, 365x1, 405x1, 455x1, 500x1PR 500xMiss
Conventional Speed DL 275x9x1
10 Min EDT PR Zone
Pull Throughs 100x5,5,5,5,5,5,5,5,5
Ab Wheel BWx5,5,5,5,5,5,5,5,5

Well, so much for SE Squat, again, all that talk the other day about RAW vs Gear made me wanna see where all this "Training for Gear Strength" has gotten me. Well, the last time I went for 455 (RAWWWWW), it was a bit of a grind but I got it, tonight it flew, so I figured why waste energy, hit the 500 and call it a day. Well the first one fell, popping my blood vessels in my eyes, Very Sexy!!! The second one I hit the bottom, pushed up and got about mid way before losing it(mental miss), but all in all it was a worth while effort tonight, very happy.

Decided to do my speed pulling with a conventional style. I actually felt faster than last time on speed work pulling sumo. I think I may have to experiment with my pulling style. I have pulled sumo for so long because conventional always seemed hard for me to get in position. Something to think about....

EDT was brutal after this workout, finished it off in a sweaty mess of a state.
Figured I had to work extra hard tonight as I fucked up a chinese buffet this afternoon at lunch. That Buffet never saw it coming, three heaping plates of all things meat. I dont fuck around with the noodles and rice shit.....good stuff and made for excellent butt trumpeting session tonight.(been wanting to use that butt trumpeting phrase for some time now)

Keep it Dark, Keep it Heavy!!!

Wednesday, January 24, 2007

01/24/07 ME Bench-Deload

RAWWWWW Bench Deload
135x5, 185x3, 225x3, 275x3, 315x3x3
Pin Press (Crazy Long Pause)315x5x3
Upper Back/Shoulders Complex
Pull Ups against Mini Bands
KB Front Swing
KB Side Swing
KB Rear Swing

After debating the RAW/Gear crap over on Powerlifting Watch, decided to do RAW Bench as my deload work, took 80% and stayed within Prilipins. All sets slow, controlled, and slightly painful on the shoulder.

Pin Presses were from around 3 board range, with a regular unracking of the bar, complete pause on the pins while staying tight, then pressing. This proved harder than anticipated and really activated the triceps. Good chit i tell ya!!!

Next up was a complex I made up on the fly. I saw the KB handles laying on the floor and felt guilty for not using them in so long. Also, figuring they can do nothing but help the shoulder shit-chee-a-shun, I loaded them with 33lbs and started swinging. I went from Pull-Ups against mini bands, to side,front,and rear KB swings. Quite painful by the end of it, but in a good way.

Well thats it for this portion of the deload week, am looking forward to getting back to regular ME next week.....until then, Keep it Dark, Keep it Heavy!!!!

Tuesday, January 23, 2007

01/22/07 ME Squat-Deload

10 Minutes Inclined Treadmill Jog
Rev Hyper 110x4x6
12 Min EDT PR Zone
SLDL 295x3,3,3,3,3,3,3,3,3,3
Ab Pull Down 115x3,3,3,3,3,3,3,3,3,3

Nothing too exciting, jsut a deload week.....Good Bye

Friday, January 19, 2007

01/17/07 ME Bench

Floor Press w/Mini's 135x5, 185x3, 225x2, 245x1, 285x2, 295x2,2,1,1,1
Chain Lockouts 315x6, 325x6,5,4,3
EDT 12 Min PR Zone
Pull-Ups BWx3,3,3,3,3,3,3,3,3,3,3,3
Side Delts 30x3,3,3,3,3,3,3,3,3,3,3,3

Pressed for time today so the post isnt exactly long winded or remotely entertaining. Just a quick blurb about a gruleing workout that had my shoulder screaming.....thats it for now....tune in next time for DE Squats.......

Tuesday, January 16, 2007

01/15/07 ME Squat

SSB Low Box Squat 155x5, 205x3, 245x2, 295x1, 335x1, 385x1, 405x1, 405x1, 425x1, 455x1PR
Rev Hyper 110x4x6
EDT 12 Min Pr Zone
SLDL 295x3,3,3,3,3,3,3,3,3
Ab Pulldown 115x3,3,3,3,3,3,3,3,3

Pretty happy with the squat results, around a month ago I tried 455 high box and failed at it, now I hit it on the low box variety, cant complaint with that. I cant praise this bar enough and you guys are probably sick of hearing it, but this thing simply makes you strong and has a ton of uses. If any of you have a chance to try one do it. They hurt a bit and make your head feel like its gonna pop off, but when you switch back to a regular bar its smooth tits.

Rev Hypers had my back tight by the end of them, these are one of those movements I friggin hate, but can feel the strength in my lower back coming up. One more week of these and I move on.

I missed my goal on EDT, I was supposed to hit 30 Reps within the 12 minutes but brainfarted and missed it, no problem though, will hit it next week easily and move on.

On a side note, how about them Patriots? Complete underdogs against the Chargers and those nimrods hand us the game. We had no business winning that one, we played like shit and had no rythmn, thank god for our defense...onto Indianapolis where I suspect we are going to see one hell of a game.....until next time, Keep it Dark, Keep it Heavy!!!

Friday, January 12, 2007

01/12/07 DE Squat

Speed Squat w/Chains 275x8x2
SE DL's 455x3x3

Cut this one off as I was having company over for beers and food. Will finish the accessory crap tomorrow.

Speed was nice, i have been really happy with the speed I have been getting lately. I bumped up the lbs for this week just to see where I was at, happy with that choice. I would say I was just as fast this week as last week with 50 lbs more on the bar, so I think for the rest of this cycle will let the percentages ride on the high side and see what happens.

The Dead Lifts were a nice surprise as well, I wasnt sure how I would do on these as my lower back was pumped pretty bad. This weight gain mission I put myself on, up to 220lbs, has contributed to this condition greatly, I will give this another month or so then cut some fat of the old chassis.

Well, thats it for now, until next time, Keep it Dark, Keep it Heavy!!!

Thursday, January 11, 2007

01/10/07 ME Bench

Floor Press w/Mini's 135x5, 185x3, 225x2, 245x2, 285x3, 295x2, 295x3x1
Chain Lockouts 315x4x6
EDT 12 Min Pr Zone
PF Pull Ups BWx3,3,3,3,3,3,3,3,3,3,3
Side Raise 25x3,3,3,3,3,3,3,3,3,3,3

Well, its probably a good thing this is the last week for Floor Press with Mini's, my shoulder started hurting a bit by the end sets. I think in the future I will limit the Band use to two week mini cycles as the 3 weeks seems to be too much. Hopefully there will be no lasting damage, I should have stopped at the first twinge, but no, I pressed on (pardon the pun).

The original plan was to work up to 3 sets of 3 with 295, this quickly changed as I felt pretty weak. Alot of factors caused this, around 3 hours sleep, still recovering from flu, and lifting at a different time than I am used to. Another thing that probably didnt help was I let my son exercise with me. Basically he just runs around and lifts tiny DB's, messes with the bands and punches his blow up Batman punching bag. Then, like a good little lifter, he writes his results into my work out log. With the new arrival I am trying to pay him extra attention so he doesnt get jealous and feel unwanted. But excuses are for pussies so I will stop there. The 285 for 3 was slow as molasses and I knew I was being owned, the gameplan changed to 295 for doubles which in turn changed to singles, then me quitting....your basic spiral, like a turd down the toilet if you will. Was still happy with the effort, I could have quit but didnt. This shit builds character right?

Based on the Floor Press, I went lower intensity with higher volume on the Chain Lockouts, these proved brutal and had my triceps pumped. From there I finished up with EDT and proceeded to sweat my nads off. I then iced my shoulder which has got to be one of the things I dread most in this world. It aint so bad after the numbness sets in, but getting there is the shit part. I feel like a little sissy girl squirming and whining, waiting for the numb.....Good shit I assure you, try it sometime!!!

Good Bye for Now......

Tuesday, January 09, 2007

01/08/07 ME Squatro...

SSB Low Box Squat 155x5, 205x3, 245x3, 295x3, 335x3, 385x2, 405x2x2
Rev Hyper 90x4x6
12 Min EDT PR Zone
SLDL 295x3,3,3,3,3,3,3,3,3
AB Pull Down 115x3,3,3,3,3,3,3,3,3

Ugh, 405 was a pain in the ass!!! I had a stiff neck to begin with and as anybody that has used a Safety Squat Bar knows, this sucker is murder on the neck muscles. But being the trooper I claim to play on T.V, I pressed on. The first set was alright, though on the second rep I tore a little ass and lost concentration and round over a bit. Still got it though, gotta love Shepards Pie!!
The second set was decent as well, again on the 2nd rep I rounded a bit, but who wouldnt with 405 on a SSB and some serioues L.A.P (Lower Abdominal Pressure)? Seriously though, this bar kicks my ass every time out so it really was no big surprise. Good stuff all around.

Rev Hypers were hard on the lower back, after squats this is a nice lower back fry-daddy. These reps wre performed slow and controlled with no swinging. Not the funnest thing in the world, but productive nonetheless.

As always, EDT kicked my ass, my back was so knotted up I almost pussed out in the last 2 minutes, one would think only doing triples wouldnt be so hard, but one can be wrong as well. I was a sweaty mess after this workout and proceeded to go upstairs and almost pass out on the floor, always a good feeling.

So until next time, keep your pecker in your pants and save the troops for the heavy lifting!!! or something like that......

Monday, January 08, 2007

01/07/07 DE Bench

Speed Bench w/Chains 185x9x3
DB Tricep Extensions 50x5x6
EDT 10 Min PR Zone
Face Pull 65x5,5,5,5,5,5,5,5,5
Front Delt Raise 30x5,5,5,5,5,5,5,5,5

Nothing Flashy and not really motivated, but to Pats did win......

Friday, January 05, 2007

01/05/07 DE Squat

DE Box Squat w/Chains 225x8x2
Mid-Shin Block Pulls 315x2, 405x2, 475x2, 525x1, 555x1, 525x3
10 Minute EDT
Pull Through 110x5,5,5,5,5,5,5,5,5
AB Wheel x5,5,5,5,5,5,5,5

Good night, speed was awesome, fastest i've felt in a long time. Grease lightning I tell you, and no sharts!!

I had to hold back on the pulling, was gonna work up but then realized its DE Day, not ME...555 flew to lockout. Good Shit

EDT killed me again, I am at the tale end of this cold so the endurance is just not there, but I forged on and finished up, will beat these numebrs next week.

Thats it from my neck of the woods, so until next time, Keep it Dark, Keep it Heavy!!!

Thursday, January 04, 2007

01/03/07 ME Bench

Floor Press w/Mini's135x5, 185x5, 225x3, 245x1, 285x3x3
CG Chain Lockouts 315x3, 365x3, 375x2x3
12 Minute EDT (Triples)
Palms Facing Pull-Ups BWx3,3,3,3,3,3,3,3,3,3
Side Delts 25x3,3,3,3,3,3,3,3,3,3

Holy crap everything felt heavy tonight!!! I am still figthing this head cold which I believe to be the cause of this "Heavy" feeling. But the good thing is I was able to beat what I did on the previous cycle, thats progress right?

The Floor Presses were pure grinders, every single one of them. The last one I fought to lockout for a good 10 seconds, my head was ready to explode with all the pressure, jeez. But, as with all sets that feel super heavy yet manage to get, I got that feeling of pride when you know you just accomplished something under subpar conditions, I'll take it.

The CG Chain Lockouts were no less brutal than the Floor Presses and the last set was the worst. Again I fought the weight for a good 10 seconds before getting the lockout, another moment of pride!!! Beat the total voume of weight from last time too, so all is well.

The EDT session wasnt too bad but I could feel the old stamina hound catching up to me. The intensity on this isnt too bad but its the dynamics that make you feel it. All movements are peformed with explosive, yet controlled force. I try and apply maximum force to the weight on each rep with total resets between reps. Good stuff and very poductive feeling.

Thats it from my part of the universe, so until next time, Keep it Dark, Keep it Heavy!!

Wednesday, January 03, 2007

My Brood....

My son Jakob and New Born Daugher Caitlin Hope...

Monday, January 01, 2007

01/01/07 ME Squat

SSB Low Box 155x3, 205x3, 245x3, 295x3, 335x3, 365x3, 385x3
Rev Hypers 70x8, 80x6, 90x2x6
EDT 12 Minute Pr Zone (Triples)
SLDL 295x3,3,3,3,3,3,3,3
Ab Pulldown 115x3,3,3,3,3,3,3,3

Well, I'm back. Got a new daughter and an 8 week training cycle all planned out. It feels nice. I spent last week eating like crap, fighting a cold, and having a daughter. Quite a week actually. Spending most of the week in the hospital and being sick as a dog didnt exactly get me motivated to do any weight related stuff, so I did a total deload, Nothing, Nada, Zilch!!!

The Safety Squat Bar, Low Box Squat, went better than anticipated. I originally planned on just going up to 365x3 and easing back into the swing of things, but the 365 felt uber-light so I went to 385 and got those relatively easy, Next week should be fun!!

Rev Hypers felt easier than normal as well, and I was quite happy, originally had 70 for 4x6 planned, but the deload apparently benefitted me more than I anticipated. Good shit man, next week I will bump it up and hit it heavier, still took it easy as the old body is still recovering from the flu last week.

The EDT session was where my recent ailment caught up to me. My stamina went out the window and I felt tired as hell by the end of them. I will easily surpass these numbers on my next outing. Will probably bump up the SLDL to 315 and go from there, the pulldowns will be upped as well.

All in all this first one back was quite nice, I guess there really is something to this De-Load crap......Keep It Dark, Keep It Heavy!!!!