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Old 05-24-2012, 06:59 PM   #541
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Thursday OHP
Back at it with a good workout!!

Speed Bench
*close grip
135 plus short minis x 6 sets x 3 reps

Standing OHP
95x8
135x5
165x6 awesome!! possibly a PR but I was looking for 5 and hit 6
135x5
145x3
190x1 PR, very strict!
These felt awesome, I am going to keep this method for the next cycle. Same weights will push for more reps, if I beat the reps on the next cycle, I will move up weights.

Pendlay Rows
135x10
185x8
225x5
275x3 ugly
225x2x5
Really need to work on these, time to focus on BB rowing movements for a while

Skull Crushers straight bar
bar plus Short mini bands x 2 x 8
65 plus bands x 8
75 plus bands x 2 x 5
65 plus bands x 2 x 8
Lots of volume, like the way these crush the triceps!

Yates Rows, light
135x3x15-20
Just need to get the groove back on BB rows

Face Pulls
60x15
115x3x10

Hammer Curls
55s x 3 x 8

Overall very happy with this session. I am happy with my first 3 week cycle of the chaos 513 for bench and OHP. I will do a second cycle with the same weights and try to beat rep PRs while pushing for heavier singles also.

Hopefully bench will be better and I will be able to actually bench at the gym. This week will be out with the holiday, so I will bench at home again.
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Old 05-25-2012, 09:09 PM   #542
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Friday Clean Work
Decent training tonight, I have to get used to doing cleans with the Rogue Beater Bar. It is thick and the knurling is not very aggressive. Makes it much tougher. I put my other bar outside, so this is the only bar I have inside. The harder it is the better.

Power Cleans
135x2x3
185x2 singles
205x1
225x3 singles
Weights felt heavy so I switched it up.

Hang Cleans off Pins
135x2x3
185x 6 or 7 sets x 3
185x2x2
185x3 singles
Very short rest, just kinda kept going until I got bored.

Tomorrow I have to work again so I will be squatting at home. I am thinking of some olympic style ATG squats. It has been a while for these, I think they will help my regular squat and work on hip flexibility. Should be fun!! Not in the mood to work tomorrow.

Karbolyn is still going very well. Gives me a nice steady energy boost and continues to keep my stomach feeling great throughout workouts. It is also very refreshing, I put a lot of water in there so it is a nice steady flavor. Great stuff.
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Old 05-26-2012, 07:57 AM   #543
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Your presses seem to be on a nice roll lately. Hopefully you'll get some good carry over on bench with that and move a step closer to 400.
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Old 05-26-2012, 05:16 PM   #544
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Originally Posted by BendtheBar View Post
Your presses seem to be on a nice roll lately. Hopefully you'll get some good carry over on bench with that and move a step closer to 400.
Thanks steve, they are responding well to this cycle. Hopefully they keep going up!
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Old 05-26-2012, 05:21 PM   #545
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Saturday Awesome Session
Had to work again today, I really do not enjoy working saturdays, but its all good. Got out a little early, which made my lifting better!!

Olympic Style ATG Squats
135x2x3
185x3
225x2
245x1
275x1
315x1
335x1
345x1 PR
225x6
Really worn out after the heavy sets. I am a little uncertain as to what my previous best was, but I am pretty sure it was around 315 so I am very happy with this lift. These felt pretty good, I am going to continue using them I think this will help my regular squats. Just need to focus on keeping the bar higher on my back

Stiff Legged Deads
135x6
225x3x6
Kept it easy, gonna do farmers tomorrow!

Jefferson Deads
(I think this is what these are called, where one foot is in front of the bar)
135x3x6 each leg
I do not really see the benefit of these, probably will not use them again.

Fun workout, took my time on squats and really crushed it. Last couple of reps were a grind. I also had chinese food for lunch, not a good idea. Just made me tired.

Hoping to get a good strongman session in tomorrow!!
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Old 05-27-2012, 03:22 PM   #546
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Jwood is gonna die!!
Wow, I feel awful right now. It rained all morning here, and then it was a beautiful 90 degrees and humid out. So I did strongman and really got after it! Now I feel terrible and trying to get this shake down so I can cool off and eat.

Farmers Walk
*all sets done for around 60 ft unless noted
(each hand)
70x2
160x2
210x2
250x2
300x miss, very close could not get the pick
270x about 30 feet
270xmiss, very tired
250xabout 30 feet to bring the handles back
This was incredibly hard, my legs were a little tight, not really sore though. These felt good, I will stick with 270 for a while until I get the full 60 feet and then I will bump up to the 300. 300 in each hand will be awesome, this is basically taking place of my deadlift work. I think it is better.

Log Clean and Press
105x3
145x1
195x1
215 x 5 singles
145x3
Really worn out by the time I got to these, but 215 went surprisingly well. Good to work on form with a heavier weight. PRs are coming in the log. The clean felt strong, which is where I have been struggling, I think my form is getting better!

After that cut the grass, and here I am. I am going to pass out shortly haha. Farmers walks are so taxing its crazy. Not to mention I have to make a ton of trips carrying plates from my basement to the outside. Really need some training partners on these days. I had a lot of fun today.

I had very good energy throughout the workout, and I think karbolyn was the reason why. This stuff just keeps me going steady with no sides. My preworkout gives me the initial boost but karbolyn kicks in towards the end of workouts to help me finish strong! Great stuff.
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Old 05-27-2012, 03:51 PM   #547
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Thats a great session J! I did farmers and yoke sprints for the first time 3 weeks ago and I agree, it kicks the living shit out of you! Loving it:-)
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Old 05-27-2012, 04:37 PM   #548
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Thats a great session J! I did farmers and yoke sprints for the first time 3 weeks ago and I agree, it kicks the living shit out of you! Loving it:-)
Thanks swede, they definitely tear up your whole body!! Love it
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Old 05-27-2012, 06:30 PM   #549
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As soon as you cool down eat everything you can. Rest for 30 minutes, then do it again
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Old 05-27-2012, 11:24 PM   #550
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jwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beast
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Quote:
Originally Posted by BendtheBar View Post
As soon as you cool down eat everything you can. Rest for 30 minutes, then do it again
Definitely rewarded myself with a ton of food and then a few beers on top of that!! Great workout, gonna be sore tomorrow.
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