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Old 02-28-2013, 11:20 PM   #91
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Friday
Push Press
barx10
135x5
165x3
185x3
210x3x4 sets

Incline Bench
225x8x3 felt good tonight

Arnold Press
65s x8x3

Chin-Ups
Bw +25x5x3

CGBP
225x8x2
225x6

Preacher Curls
ez + 50x8x3 heavy

Skull Crusher
110x7x2 heavy
90x8

Rowing
10 min
1850m

Good weights tonight, but things felt unexpectantly heavy when I wasn't ready. Arms are absolutely smoked, but the pump was good - felt like I didn't have enough skin haha. Big squatting tomorrow.

Last edited by Creechur; 03-01-2013 at 01:07 AM.
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Old 03-01-2013, 04:28 PM   #92
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Smash them squats.
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Old 03-01-2013, 10:30 PM   #93
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Friday
Squat
barx10
135x10
225x5
315x5
335x4
365x3
385x2
415x1
365x3

Calf Extension
8 plates x20x3

RDL
225x10
245x8
245x0 hips hurt too much

Leg Press
10 pl x10
14 pl x10
16 pl x10

Gym Close.

Not a bad day as far as weights are concerned, but my hips and (right) knee are smoked right now. I'm going to try and do a lot of recovery work this weekend and continue to do so throughout the next week to see if it helps. If not I guess I'll be deloading the lower body. Not really sure what's causing my hips to be so sore at this point, process of elimination continues I guess.
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Old 03-02-2013, 12:25 PM   #94
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Originally Posted by Creechur View Post
Not really sure what's causing my hips to be so sore at this point, process of elimination continues I guess.
Sometimes opening your stance a hair might help. And when I say a hair, I mean literally just a tiny adjustment.
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Old 03-04-2013, 04:08 PM   #95
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Sometimes opening your stance a hair might help. And when I say a hair, I mean literally just a tiny adjustment.
Unfortunately, if I open up any it hurts worse ..I've been doing some almost Olympic style stuff haha.

Monday
Bench - WOO
barx10
135x10
225x5
275x3 - everything was heavy to here, body finally started waking up
315x1 - flew up, pretty sure I could've put up 3-5...I've been watching a lot of heavy lifters recently and trying to emulate their tucks.
340x1 PR+15 touched low, like almost on the top of my abs...but flew up again! I was really scared when unracked and on the descent - it felt heavy. Even more scared when I touched so badly, but my base from the tuck was super steady and it just went up with ease. SUPER excited about this, I failed 335 on December 3rd of last year and I was at a similar body weight.

DB Bench
130s x8 PR...these are so awkward. They are literally as long as my entire torso...but it felt good because no one else in the gym ever uses them
130s x7
100s x8

Chest Fly
220x8x3

Alt DB Curl
45s x8x3

Machine Curl
70x8x3

Dips
BWx15x3

Squats
135x10
225x5
315x5
335x4
365x3
385x2 everything heavy up to here, and I got mad that it felt heavy. So, on my ascent I pushed my legs into the ground like how you're supposed to on a deadlift. I basically tried to exert as much force as possible like a speed rep...it worked, felt much better and easier
415x1 smoke show
365x3

Good day! I'm really pleased with progress and how my body felt. Really worked hard on foam rolling my IT Band, TFL, and gluteus medius this weekend. Hips felt probably 70% better just from these few days of work.
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Old 03-05-2013, 02:19 PM   #96
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Monster PR.
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Old 03-05-2013, 02:37 PM   #97
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Old 03-05-2013, 06:55 PM   #98
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Beastin.
Thank you fellas, I was extremely pleased.

Tuesday
Deadlift - conventional
135x10
225x5
315x5
365x3
415x3
465x1x1 both sumo stance. Did not have enough confidence in my back tonight. Really feeling like I need to deload and chill some, probably gonna take it easy on the lower body next week.

Bent-over Row
225x10
235x8x2

DB Row
120x8x3

Lat Pulldown
165x8
170x8x2

H-S Iso Lat Pulldown
4 plates x10x2
5 plates x8

Rowing - intervals
1 minute slow, 30 sec fast x 3...quit this because I was just too tired. Also, every time I contracted my legs and brought the handle to the rest position - my right foot got the blood cut off from it...not sure why.
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Old 03-06-2013, 12:03 PM   #99
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I'm deloading this week and it sucks... but it is needed...



Quote:
Originally Posted by Creechur View Post
Thank you fellas, I was extremely pleased.

Tuesday
Deadlift - conventional
135x10
225x5
315x5
365x3
415x3
465x1x1 both sumo stance. Did not have enough confidence in my back tonight. Really feeling like I need to deload and chill some, probably gonna take it easy on the lower body next week.

Bent-over Row
225x10
235x8x2

DB Row
120x8x3

Lat Pulldown
165x8
170x8x2

H-S Iso Lat Pulldown
4 plates x10x2
5 plates x8

Rowing - intervals
1 minute slow, 30 sec fast x 3...quit this because I was just too tired. Also, every time I contracted my legs and brought the handle to the rest position - my right foot got the blood cut off from it...not sure why.
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Old 03-06-2013, 07:12 PM   #100
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Good that you're listening to your back. Come back strong.
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