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Old 11-04-2013, 01:38 PM   #21
CountryFriedMuscle
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Default Dynamic Effort Lower, 11/4/13:

Warmup:
foam rolling for back, IT bands, and quads. 20 bw lunges, 20 bw squats. Some stretching.

1. 2 Ct. Pause Squat (+ 40 lbs of chains):
Bar x 15
135 x 8
185 x 5
225 x 5
235 x 2, 2, 2, 2, 2, 2, 2, 2

2. Deadlfit (+40 lbs of chains):
135 x 5
185 x 5
225 x 3
265 x 1, 1, 1, 1, 1, 1

3. Leg Press:
2 plates x 20
4 plates x 15, 15, 15

4. Glute Ham Raise (Band Resisted):
4 sets of 12

Session Grade: 80%
Notes:
Really good session, and lots of fun. I have never squatted with any kind of accommodating resistance; it was very interesting. Felt like it really forced me to fight hard all the way to the top. Both squats and deads felt good with it. Got a nice pump with everything else, good session all around.
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Old 11-04-2013, 01:47 PM   #22
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nice workout, glad you liked the chains
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Old 11-04-2013, 02:05 PM   #23
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Good session mixing it up with chains, i like it!
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Old 11-04-2013, 06:38 PM   #24
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Solid paused work.
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Old 11-05-2013, 09:51 PM   #25
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Default Dynamic Effort Upper, 11/5/13:

Warmup:
foam rolled upper back, 1x20 behind neck presses, 50 face pulls with band. stretching for pecs, delts, and lats.

1. Bench Press (+40 lbs of Chains):
Bar x 15
95 x 8
135 x 5
155 x 3, 3, 3, 3, 3, 3, 3, 3

2. DB Incline Press:
75 x 10, 10, 7. shut these down early, shoulder wasn't feeling it.

3. Iso-Lateral Hammer Row:

5 sets of 10 to 12

4. Seated DB Press:
75 x 8, 7, 6. Eyes were bigger than my delts!

Session Grade: 80%
Notes:
Kind of a mediocre session. Shoulder wasn't feeling tip top, but otherwise not just awful. Benching against the chains was cool, made me stay tighter and felt pretty good. I suck REALLY bad at dumbbell chest work and I have no idea why. Oh well. I am also thinking I need to stop using so many row variations; go back to the big 4 that have always felt good and delivered for me (Cable, chest supported, dumbbell, cambered bar).
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Old 11-07-2013, 10:48 PM   #26
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Default Max Effort Lower, 11/7/13:

Warmup:
Foam rolling for back, IT bands, quads. 1x15 each for goodmornings, press behind neck, and overhead squats. Stretching for pecs, lasts, hip flexor, and piriformis.

1. Reverse Band Squat (Avg Band, about 80 lbs of tension at the bottom):
Bar x 15, no band
135 x 8, no band
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3
425 x 3, belt
455 x 3, belt. Baseline PR.
405 x 2, no bands, belt. 20 lb PR!



2. Olympic Squat:
295 x 5, 5, 5

3. Stiff Leg Deadlift:
255 x 10, 9, 9

4. Seated Leg Curl:
3 sets of 10

Session Grade: +10%
Notes:
Absolutely fantastic session. I love the reverse band squats, make you work really hard the whole way, and with the tension we chose, still get a pretty heavy weight in the hole. Also, hitting a 20 lb PR on a whim was pretty nice, not going to complain about that one bit! Was really tired for the rest of the session, but still got good work in. Great session all around.
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Old 11-08-2013, 01:31 AM   #27
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Nice work! Very interesting. Love the insight into what you are doing too. Volumasaurus you are. You have perfect squat form and bench looked easy right up until it didn't! I think you are good for much more there.

Where you at in VA? I live in Richmond. West end.
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Old 11-08-2013, 01:55 AM   #28
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Sweet workout and a 20lb PR can't grumble at that!
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Old 11-08-2013, 07:23 AM   #29
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nice work, any day with a PB is a good day
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Old 11-08-2013, 08:35 AM   #30
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Quote:
Originally Posted by MikeM View Post
Nice work! Very interesting. Love the insight into what you are doing too. Volumasaurus you are. You have perfect squat form and bench looked easy right up until it didn't! I think you are good for much more there.

Where you at in VA? I live in Richmond. West end.
Thank you, I always figure if I am going to log something I might as well do it right and be specific. Volumasarus? You really think its that high? I guess I have responded well to a fair bit of volume on the main lifts and their variations.

I also thank you for the technical praise, always good to hear! And I agree with you on the bench. I actually have a permanently separated AC joint from where I fell off a horse many years ago; it makes me kind of unwilling to grind hard on my benches. Either I smoke them or I wuss out and miss.

It depends on the time of year as I am still a student, but I am either in Blacksburg or Salem (outside Roanoke if that helps).
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