Squats and Deads. Again.

Frankie can NOT be my training partner because he would have to keep stripping all the plates when it was my turn. But.....Frankie can not be Ronnie Coleman's training partner because Ronnie would have to strip all the plates off when it was Frankies turn :) Its all relative people. Just like someplace in China there's a little girl warming up with my max.

1) Lat pull downs
80 x 4 x 8

2) one arm DB rows
65 x 4 x 8

3) HOrizontal pulls with wide straight bar (saw jimmy doing that)
80 x 4 x 10

4) Bentover BB rows
75 x 4 x 8

5) Front squats
bar x 8
65 x 8
75 x 8
85 x 8
95 x 3

Bad Massage Therarpist Hands
Good Pullin Hands

105 x 1
115 x 1
used the oly grip. I like it better than the crossover arms ones.

6) Deadlifts
135 x 8
185 x 5
225 x 5 doubles
255 x 1
Deads were tough.

and for the record....I wear headphones because I was taught to wear them when I didn't want to be distracted in the gym. and since I dont train with anyone, why would I want to listen to everyone's conversation? I dont'. I dont care. so there.

7) Sissy squats with heals on a 1 board, holding a plate
+35 x 25
+45 x 4 x 10

8) BB Shrugs
135 x 4 x 8

c.

Everything I Ever Needed to Know about Lifting...

I learned from Payette.

True.

And I used alot today.

My goal for today was to maybe get up to 155 for a set of 10 in the squats....So,

1) Squats
bar x 10
95 x 10
115 x 10
125 x 10
135 x 10
145 x 9 dang.

I was set up outside the racks and didn't ask for a spot. so after 5, each one was a struggle. and the 9th one was almost a disaster. So I re-evaluated, knowing I would not get 155 for 10. And decided to still make it a success.

135 x 10
125 x 10
115 x 10
95 x 20

success :)

2) Rack Pulls 2nd pin
185 x 5
225 x 3
255 x 1 way too hard.

Had to re-evaluate again, knowing I only had maybe one more pull in me. So to make it a success, I decided to just go for 280, which would at least, be 5lbs more than last week. If I got it....

280 x 1

success :)

3) speed Deadlifts
155 x 8 singles with 45 seconds rest.

supersetted:
4a) DB Straight leg Deadlifts
40's x 3 x 20

4b) Leg Extensions
50lbs x 3 x 10

5) Decline abs
bw x 50

today was fun. almost like old times. almost.

c.

A Circus of Travesty

1) Bench
bar x 10
55 x 10
65 x 10
75 x 10
85 x 3 x 3

2) Bench in the racks (3 boardish hight)
95 x 3,3
105 x 1
115 x 0
guess I shoulda gone up slower and not jumped to 115. Took me longer to set up then it did to bench. and thats with Frankie's help.

The back room was like a circus. between strange foam rollin activities, to suny kids hang cleaning non stop, and squatting 2.6 feet above parallel. They weren't from my world.

3) Incline BB bench close grip
bar x 8
50 x 8
55 x 8
60 x 5 x 5

4) Standing overhead stict press
45 x 6 x 5

5) Dips
bw x 3 x 3

6) Skull Crushers ez bar
35 x 8,6,4,1

7) Tri press downs
50lbs x 5 x 10

8) BB curls (small bar)
20lbs x 20
30lbs x 12

100 pushups sprinkled in throughout the workout in sets of 10.

ho hum.

cant wait to squat and pull on sunday!

c.

Wisdom from a Legend

Squattin and deadlifting twice a week and doing high reps are killing me. But I think I am on the right track. I'm defiinitely getting stronger and like an alcoholic, squatting and deadlifting take the pain away. temporarily.

I talked to a seasoned PLer today about my plan and he said to continue with the reps till I'm 8 weeks out. Then switch to 5's for a couple weeks, then 3's then 2's then heavy singles. My body will be so conditioned that my workouts will feel like I did nothing. And the best way to feel leading up to a meet is fat and lazy :) John says do the same with the running too. So February 28th will be my last running day and high rep day.

Today was my fun run. Tried a new product from BPI called Blox. John said it is really good. Keeps you focused but doesnt make you crazy. I like crazy. But I was focused. It has lotsa amino's in it. We're probably going to carry it soon.

So I did my 2 mile run plus 5 hill sprints. Nothing to write home about. Then the leg press with just one plate for 5 sets of 15. Then......and this is where the focused part comes in....Hang clean and push presses, 55 x 5, 65 x 5, 75 x 3 and 85 for 5 singles! I will go up next week for sure. Then a Jimmy shoulder circuit, decline abs with a 50lb kettlebell, and finished it off with 20 pushups.

My legs will now rest till Sunday.

c.

Progress.

"Sometimes, if you stand on the bottom rail of a bridge and lean over to watch the river slipping slowly away beneath you, you will suddenly know everything there is to be known."  ~Winnie the Pooh

1) Lat pull downs
75 x 3 x 10

2) one arm DB rows
60 x 3 x 6

3) Bentover BB Rows
65 x 4 x 10

4) Front squats
bar x 10
65 x 10
75 x 5
85 x 3
95 x 3
115 x 1
65 x 20

5) Deadlift
135 x 8, 5
185 x 5
205 x 10 singles

6) BB Shrugs
135 x 3 x 8

7) Pushups
20

I don't know everything there is to be known. But I am learning lots.

c.

People need to Grow UP

Startin at the bottom again after the week off, but I still felt pretty dang good.

1) squats
bar x 10
95 x 10
115 x 10
125 x 10
135 x 3 x 5

2) Rack Pulls 2nd pin
185 x 5
225 x 3
275 x 1
295 x miss

All my energy got sucked out after 2 people charged me, throwing me off balance. I honestly can say guys act more like girls then most girls I know. Twisting crap you say, turning it around, then gossiping about it. Really? Grow the Fuck up people.

3) Speed Deads
155 x 8 singles

4) Walking DB Lunges
25's x 2 trips across gym, and back

c.

and, she's back.

"I am not afraid of storms,

for I am learning how to sail my ship."  

~Louisa May Alcott.

me....
Not sure whats up with the 3rd person thing.

Took a week off due to being sick and getting ready to take my boards for massage therapy. My test is done, just have to wait 4-6 weeks to hear if I passed, but I have a good feeling. And I'm not so sick anymore.

Bench day

1) Bench
bar x 10
55 x 10
65 x 10
75 x 10
85 x 3 sets of 5

2) Over head strict press (when I could)
bar x 8
55 x 5 x 5
a couple of the reps were push presses. I am going to leave these in for all my bench days since I overheard someone say they are great for getting a stronger bench.

3) Dips
bw x 5 x 5
I think my triceps got stronger from the time off.

4) Incline bench DB
30's x 3 x 5
20's x 9

5) Skull crushers
30 x 3 x 8

6) DB curls
20's x 3 x 8

Since I am through with school, I might go back to my old schedule. And I might add another day. And I might switch everything around.

Sunday I'm supposed to train with someone. But he's not the most reliable person, so I will plan on working out by myself. Myself is very reliable.

c.

Not Everyday Can Be a Running Day

and today was not. Holy Cow. Barely got a mile in. Lower back killed me every step along with my right quad.  To be technical, Quadratus Lumborum and Vastus Lateralis.

So I only did one lap around the park and 3 hill sprints.

Not much more to report. Energy was -54%.

but the weather was nice :)

and I got a 90% on my last test tonight. (anatomy)

and I am sick : (

c.

just a tiny test

warm up: walk 5 minutes

1) Lat pull downs
75 x 4 x 10

2) Deadlifts
135 x 8
185 x 5
225 x 2
255 x 1
275 x 1
300 x 0

300 didn't go as planned but the 275 felt pretty good.

3) Front Squats

65 x 10

75 x 10

85 x 10

95 x 5 x 3

4) one arm dB rows

60's x 3 x 10

5) Horizontal pulls

75 x 3 x 10

c.

20 +C+M+B+12

supposed to write that over your door on the Feast of the Epiphany. It means "May Christ Bless This House". But it works over squat racks too. (May Christ Bless This Rack)

and He did.

1) Squats
bar x 10
95 x 10
115 x 10
125 x 10
135 x 10
145 x 10!!!
155 x 3 x 3
On fire :) I had a back up plan in case the 135's were tough and I didnt think I could get the 145 set but I didnt need it. I embraced the fear and stuck with my plan.

oh, it gets better...

2) Rack pulls 4th pin (I wanted to see if I could beat my 310PR from last week)
185 x 5
225 x 3
275 x 1
295 x 1
315 x 1 !!!! +5 PR
what the heck
325 x 1 !!!! +10 PR
on fire.

3) Speed deadlifts
185 x 8 singles

4a) Ham Glute Raise
bw x 3 x 10

4b) Step Ups
+35 x 3 x 10

Holy Epiphany, that was a great workout!

c.

Benchin with the Retards

not that I"m prejudice (ok I am a bit) but seems like all SUNY kids are weightlifting stupid. Benching with 60% more than they can handle, stopping short a good 6" from their chest, with a "spotter" that pulls the bar up. And loaders that walk into my bar while I'm benching. Other than that, real nice guys. what...

Warmup: 12 minute jog

1) Bench
bar x 10
55 x 10
65 x 10
75 x 10 (+5lbs from last week)
85 x 5 sets of 3
55 x 18 (-5 reps from last week)

2) Bentover BB Rows
75 x 4 sets of 10

3a) DB Bench
25's x 4 x 8

3b) One arm DB Rows
60 x 4 x 8

4) DB Incline Bench
20's x 8,6,5

5) Dips
3,2,2

6) Bar curls
30lbs x 4 x 10

7) Prowler
+35 x 5 20 yard sprints

c.

1 Step back for mankind

2 miles for me.
Over frozen puddles and broken leaves.
Through a world that is never as it seems.
c.

Training with the Ohioians

A fun couple from Ohio. Emily and her BF. They train at Albany Strength when they're in town and asked to train with me :) Yay, someone to workout with! We did separate things and some same things but had fun just the same.

If ever your legs are sore from squatting and deadlifting, just squat and deadlift. So I did.

1) Front squats
bar x 8
65 x 8
75 x 8
85 x 5
95 x 5 sets of 3

2) Deadlifts
135 x 8
185 x 5
205 x 5 sets of 3

Then......we all tested out the log. I wanted to see if I could at least clean it. Its down to 112lbs.

Nope. 

3) Ghetto bar rows
+35 x 4 x 10

Had to leave to study for a final in "Wellness".
A.
My instructor graciously pointed out that I have a problem with "not being good enough".
I think I just have high expectations.
Cant wait to run tomorrow.

c.

Best Workout of the Year....

"Be always at war with your vices,
at peace with your neighbors,
and let each new year find you a better man."
~Ben Franklin

Ok, so its the first one of the year. but still.

1) Squats
bar x 20
95 x 10
115 x 10
125 x 10
135 x 10
145 x 3 x 5
Everything felt pretty dang light and zippy

2) Rack Pulls 4th Pin
185 x 5
225 x 3
275 x 1
295 x 1
300 x 1
305 x 1 PR
310 x 1 PR :)

supersets:

3a) Ham Glute Raise
bw x 5 x 10

3b) Step ups (12")
+25 x 4 x 10 each leg

4) Leg Extensions
50 x 3 x 8

Pulled away with my car window down, it was so nice, and heard the Church bells from Sacred Heart play "Oh Come All Ye Faithful", as I drove away.

Sometimes my life is like a book.
Today's chapter had a happy ending.

c.