04/26/07 Bench Stuff...

Bench Press 135x5, 205x5, 245x3, 285x2, 315x1, 350x1, 375x1
Bench Press Negatives 405x1, 425x1
Chain Extensions 3x12
Pull ups3x8
Chain Clean & Press 3x10

Pretty good workout considering it has been so long, shoulder pain seems to be gone. Guess the 2 week layoff must have provided more benefit than I thought.

375 was a grind due to poor set-up, lack of focus, and timidity caused from the long layoff, pussy!!! This may have been a RAW PR but am not sure, dont really give a crap either, just want to get on with the next training cycle.....

Negatives? wtf was I thinking? I believe subconciously I was trying to re-injure myself. Though I justified it in my mind by saying if taking the weight to chest doesnt rip my shoulder off, Which it didnt, then all would be well in my universe...

The rest was made up as it went and is true to the best of my knowledge, my GPP is in the crapper due to 2 weeks of boozing, travelling, and no sleeping. The time has come to refocus, and get my ass in gear. Like a kid on christmas morning, I cant wait......

Keep it Dark, Keep it Heavy!!!!

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Welcome Back Kotter....

Free Squat RAW 135x5, 185x5, 205x5, 245x3, 285x2, 325x1, 365x1, 405x3, 455x3
Deadlift 425x10x1
Grip Work....

This week is more of a prep for the forthcoming 8 Week cycle....just wanted to get in there after 2 weeks off, man I felt like a weak ass......Oh well, at least I'm back right? Up next, SE Bench....

Keep it Dark, Keep it Heavy!!!


No Nonsense Nutrition DVD

04/11/2007 ME Bench - Out of Comission

Bench Press w/Chains 135x5, 185x3, 225x2, 245x1, 275x1, 325x1, 295x4x2
Giant Set
Dips---------------\
DB CSR-------------->7 sets of 6 w/30 sec's rest between giant sets.
KB Front Swings----/
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Not much to write home about, Strep Throat has kicked my ass!!! Still not too bad considering....
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Off to Switzerland next week so I guess its a forced deload, I really probably need it after Strep and not really backing off from it, funny how the universe has a way of forcing its hand on you.....oh well, until I return....

Keep it Dark, Keep it Heavy!!!

No Nonsense Nutrition DVD

04/09/07 ME Squat - New Power Bar!!!

Low Box Squat w/Chains 135x5, 225x5, 275x3, 315x2, 365x1, 405x1, 455x1, 475x1, 500x1PR
2" Deficit Deadlifts 405x15x1 (30 Seconds Rest)
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First night using the Texas Power Bar, and all I can say is what a friggin difference between that and my trusty old Sports Authority Special!!! I cant really complain, that bar served me well for my journey to this point, and for a hundred buck how could I really complain.
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Anyway, it seems somehting is going around. My son has Strep Throat and I fear I may be coming down with it as well. My throat is sore, I got a cough, and a headache that comes and goes. No swollen Glands as of yet. Fingers crossed.
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That being said, I was not gonna let that come between me and my first work out with this bar. It is amazing how much easier the squats were with a bar that is not bent and trying like hell to roll off your back!!! Pulling seemed easier too....
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455 and 475 blew up on the box squat, the 500 went but she was a bit ugly, I pretty much Good Morning'ed the sucker on the top half, got it to rack so it counts right? I was quite happy with this feat given the current sickness...onto deficit pulls....
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I did these off 2 mats which added to the already smaller diameter plates I have made it around a 2" deficit. I performed these in the following fashion: 1 pull followed by 30 seconds rest, repeat 14 more times....quite brutal to be honest.
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After the Deadlifts is when I fully realized I must be coming down with something, so I stopped there and went upstairs for some Meat covered pizza and King of Queens.....The End







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He's Going the Distance....He's Going for Speed...

04/06/2007 DE Squat Workout

Plyo Jumps Up Stairs 12x2
Dbl Average Band Good Mornings 4x12
Leg Raises and Calf Raises...
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04/07/2007 DE Bench

2 BD Speed Bench 225x3, 235x3, 245x3
Floor Press Pin Press 285x4x5
Super-Setted, 30 sec rest
Pull Ups BWx4x8
Chain Clean & Press Chainsx4x10

Pretty much the same as last week.....Next up is ME Squat with my Brand New Texas Power Bar!!!! Cant wait!!!
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Thats it for now, until next time, Keep it Dark, Keep it Heavy!!!

No Nonsense Nutrition DVD

04/04/07 ME Bench

Bench w/Chains 135x5, 185x5, 225x3, 275x1, 295x1, 320x1, 290x3x3
RAW Bench Downset 320x5
Dips 6x6
CSR 50x3x12
KB Front Swings 33x3x12

Had a pretty darned good night on the bench. I was actually more surprised with the downset I performed after my Max Effort crap. I have never done this many reps with 320, never really tried I guess. But I also believe I never would have been able to. So needless to say I was happy.

320 on the Bench with Chains was alright, probably could have gotten more but I wanted to hit some volume with 90+%, so I did. In Hindsight I should have added more weight, but thats what next week is for right?

Anyway, the downset was a last second decision as I wanted to see how it would feel in the hands after the heavy shit, the first one flew and I firmly believe had I only performed regular bench tonight, I could have gotten between 8-10 on this weight. I left a couple in the tank on this as I was pretty shocked and didnt want to push it. Given my crappy shoulder I am very happy with tonights performance.

The dips opened my eyes to one thing.....My fucking shoulder is porked!!! I am gonna leave these in for the next few weeks as I feel they will benefit. The first rep about had me in tears, that sucker hurt!!! So in normal stubborn fashion I decided to hammer the snot out of it as best I could. This was a bit depressing as in the past I usually perform weighted dips and warm up with body weight dips. Perhaps I have discovered the source of my shoulder pain.....cross your fingers folks, time will tell!!!

Thats about it, until next time, Keep it Dark, Keep it Heavy!!!




No Nonsense Nutrition DVD

04/02/07 ME Squat

Low Box Squat w/Chains 135x5, 185x5, 225x3, 275x2, 315x3, 365x1, 405x1, 435x1, 455x1, 480x1PR
Romanian Deadlifts 315x3x8
One Big Super-Set
Leg Curls, Ab Pulldowns, SSB Calf Raises
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It sure didnt feel like I was gonna do much on this night, I had a wicked headache from my daughters incessant crying, couldnt figure out what was wrong with her, gas or something. So anyway, she calms down right before I go down to lift but not before she has caused a massive thumping in my head...This was strike one.

Strike two came around 275 on the Low Box w/Chains, this sucker felt heavy and I thought I was in for a long night, so what do I do? Fuck it, I have to do this tonight, cant lift tomorrow.....so I press on....

Finally around 405 things seemed to lighten up a bit, I still wasnt sure how high I was gonna go, I havent done low box squats in ages and my record board shows 430 straight weight as the last PR. Well, 435 got smoked, wasnt even funny, so onto 455.....

Again, 455 flew up, at this point I am very surprised, starting out I didnt expect to crack 405 the way I was feeling...woo-hoo...onto 480, This one flew up, I have total confidence that had I done a normal warm-up and approach 500 would have been attainable, I stopped here. The original goal was to get a ball park of where I was so I will have something to base next weeks percentages off of, I guess I got that.

Romanian Deadlifts were a last second add, I knew I didnt want to do any full range pulling, then went through the Rolodex of money movements in my head and remembered RDL's. I just loaded the bar to 315 and figured go to work, nothing too fancy, but if my memory serves me correct this is much more than I have ever done on this movement, I'll take it. I think next week I will up the poundage and drop the reps....who knows....

The accessory work was uneventful and there wasnt much to write about it, got it done and called it a day....

This week was supposed to be a De-load week, but my trip to switzerland got pushed back two weeks, so I will push the bounds of overtraining and go hard for the next two weeks. As there arent any gym facilities near where I will be staying, I will be relegated to whatever bodyweight exercises I can think up while sitting in my room....Thats it from the Land of Oz.......

Have you said Hi to your neighbors lately?

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Last Two Speed Workouts.....

03/30/2007 DE Squat Workout

Plyo Jumps Up Stairs 12x2
Dbl Average Band Good Mornings 4x12
Leg Raises and Calf Raises...
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Couldn't get downstairs due to kid duty, so I made up a DE routine whereby I perform plyo jumps (Box Jumps) up my hall way stairs. I performed these in the same fashion as I would DE Squats, and let me tell you. These suckers had me in some serious pain the next couple of days. Who would have seen that coming? I may just leave some jump work in the next couple of weeks to supplement my DE Squatting, very interesting.

04/01/2007 DE Bench

2 BD Speed Bench 225x9x3
Floor Press Pin Press 285x3x5
Super-Setted, 30 sec rest
Pull Ups BWx4,4,4,4,4,4,4,4,4
Chain Clean & Press Chainsx4,4,4,4,4,4,4,4,4

Well my strength endurance was better today as I managed 3 sets of 5 on the Floor Press Pin Press, so I am happy with that, considering I killed an 18 pack on saturday I was very happy with this.

Also notable, the 2 Board speed today was phenomenal, I was gonna work up to a PR but had other crap to do, and I didnt want to neglect the Accessory work. I dropped the Reps per set to focus on explosiveness but beat my previous workouts in volume, seemed to work pretty well with 30 second rests between super-sets....

Thats it for now, until next time, Keep it Dark, Keep it Heavy!!!

No Nonsense Nutrition DVD