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Old 04-17-2014, 09:56 AM   #201
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16.04.2014
Slingshot
10x3 225/225/225/225/235/235/245/255(2x)/245(2x)/225

Hammer Curls
5x5 35/40/35/40/30

Push Press
5x10 95/115/95/95/95

DB Chest Press (neutral grip)
5x10 50/55/55/55/55 (PR for reps)

New SS PR! 225 felt so light, I'll be attempting to rep 225 w/o SS soon.
I probably should have gone to 255 sooner in the sets, but whatever, progress is progress.

Hammer Curls hit the inner elbow/forearm that hurts when I do cleans.. so I'll be doing those from now on.

Push Presses were stoopid hard, shoulders and traps were shot. These weren't jerks.

DB Chest went surprisingly easy, again, it's my chest way more than bench.
I can see a direct relation between DB Chest and DB Shoulder work and better bench.
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Old 04-17-2014, 09:19 PM   #202
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17.04.2014
Squat (wide stance, low bar -- may just be my new go-to stance)
5x3 275lbs (85%)
5x3 285/295/305/315*/275

Stiff-leg DL
5x5 185lbs

Squat (oly stance, high bar)
5x10 135lbs

KB Swings
5x10 80lbs

Rep PR on 315lbs, I'll take it!

Obviously went stoopid ham tonight on legs, haven't worked them hard/heavy in a week or so.

Worked on oly stance: chest up, narrow feet -- like 6" apart 45deg, elbow under the bar, hit hammies on calfs for that bounce.
Stretched my calfs between sets after my heel lifted on test set. Helped immensely, so I'll have to stretch them more often.

Back was shot after that, so I went for some quick KB swings, didn't feel like doing leg curls on a machine, hate those.

Now if I don't have DOMS within a couple days, I'll be hitting deadlifts hard also this weekend.

Used the weightlifting shoes on all exercises, definitely helped isolate/stretch my hammies on SLDL.

Note: I did take a good 10-15mins to stretch every body part before this session, I think it helped feeling comfortable in the wide stance, no hip pain!
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Old 04-18-2014, 04:32 AM   #203
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great work buddie keep it going
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Old 04-21-2014, 09:54 AM   #204
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21.04.2014
Dead Press (~1" from chest)
10x3 185/185/185/195/195/205/205/(215,205,195)/185/195

Clean Shrugs
6x5 225/275/325/345/405/405

DB Chest Press (Neutral Grip)
5x10 55/60/60/60/60 (progress)

DB Shoulder Press (with backing)
5x10 40lbs

I have my physical test tomorrow morning, so I didn't want to destroy my legs with deadlifts.
Since the test doesn't have upper body work, I ended up doing an upper body session.

First time doing Dead Presses (bench from pins), definitely hard.. especially with a shitty power rack like we have at the gym.

Clean shrugs were amazing again, first time hitting 405, felt so good overall. Stretched my lats/back and killed my calves/traps. Can't see how these won't help my speed on cleans/snatch.. traps are going to get hhhhhhahugeeeeeeeee!

Progress on neutral grip db chest press, 60 was a chore.. had to grind it and also use bounce at bottom.. really doing these for a more explosive and stronger stability.. while working my right shoulder's internal rotation.

Nothing to report for shoulder press, it was a grind, weight was low cuz I had taken a note last time I did them to start at 40-45lbs. Did not regret.
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Old 04-21-2014, 11:30 AM   #205
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Congrats on the squat rep PR and shrug PR. Keep smashing it brother.
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Old 04-28-2014, 09:29 PM   #206
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Not dead, was visiting the family and had medical/fitness screenings - military annual review!

27.04.2014
DB Chest Press
10x3 90lbs (PR)

Wrist were strong, no wraps. Gave myself 15mins to do the work sets.

Hammer Curls
5x5 35/35/35/40/40

40 was too heavy, will stick to 35 for now, really hits my forearm at the elbow, where I usually get pain on cleans, so this is good.

BTN OHP Presses
5x10 75/85/85/75/75

OMFG. My side delts were burning/in pain... these will be a weekly thing from now on.

Bench Press
5x10 135(SS)/135/135(SS)/135/135

Shoulders and arms were shot, so I used the Slingshot for a couple sets.
Psyched me up enough that I was able to do a few without the Slingshot, these were light weight speed presses (with bounce).

28.04.2014
Deadlifts (Sumo)
5x3 235/255/275/295/315 (belt off)
2x3 335/355(PR) (belt on)
3x1 375/395(PR)/405f

Edit: Forgot to mention that I couldn't lock out 405lbs, but there's progress, I was able to lift it half-way up!

Squats (Wide Stance)
5x5 225lbs

Definitely like this stance, it hits my inner thighs and other weak parts.
I think these will greatly improve my deadlifts.

Block Pulls (from 3-4"?)
5x10 235lbs

My glutes/hams were on fire after these, I went for explosiveness as you'll see in the video.

Deficit Pulls (from 3-4"?)
5x10 135lbs

I think the deficit was too big for conventional, or I was squatting down too low.. will have to adjust my form for these.

Last edited by ndrwdslv; 04-28-2014 at 11:18 PM.
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Old 04-29-2014, 07:31 AM   #207
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Half way up is half the battle. Nice work.
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Old 04-29-2014, 10:16 AM   #208
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congrats on the PR DS keep it going
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Old 04-30-2014, 09:20 PM   #209
ndrwdslv
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Thanks guys, 405 will be going up real soon.. I think I need to attempt sooner than on the 10th set lol.

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Old 04-30-2014, 09:30 PM   #210
ndrwdslv
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chasing 405 DL
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Decided on a light squat day today.. insanity ensued.

30.04.2014
Squat (Wide Stance - Paused)
10x3 225/225/225/235/235/235/245/245/255/255

Clean Shrugs
5x5 315/365/365/385/385

Had a hard time with these today -- tipping forward, I think the oly shoes were an issue for balance/weight distribution.

Squat (Narrow/Oly Stance - Paused)
5x10 135/155/165/175/135 (+5x bounced)

That 175 was amazingly painful, a grind, a rep PR. Loved it.

Leg Curls (Machine - Just had to sit at that point)
5x10 135/120/120/120/120


Last edited by ndrwdslv; 04-30-2014 at 09:36 PM.
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