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Max G
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« Reply #705 on: October 28, 2009, 09:03:46 PM » |
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was a bit short on time but i pushed hard today. deadlift wasn't easy, but i finished out the set of 5 by taking a 10-15 sec rest before my last rep. I'm hoping to get 295 before needing to reset.
Wednesday:
-deadlift
135x5
185x3
225x1
245x1
265x1
290x5 (left turned out)
-dips
bwx5
20x3
30x1
40x5
45x5x2
-OA fat bar row
50x5
75x3
85x1
90x1
97.5x5x2
95x5
-push press
115x5
95x5
-bulgarian squat
80x5x2
cool down
-body lever negatives
reps: 10, 5
-cuban rotation
35x11x2
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Max G
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« Reply #706 on: November 02, 2009, 05:13:25 PM » |
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well i totally haven't posted in a while...thought i recorded friday's workout but apparently not.
saturday i played alot of quidditch, and everyone (all 25 of the participants!) did really well and it was quite intense. we also recorded the full 2.5 hours, so there will totally be a harry potter club quidditch video at some point. The evening was a ballin' awesome tacular halloween night, so of course i didn't do any sprints or bodyweight circuitry.
Friday:
-atg squat
135x5
185x3
225x1
245x1
265x1
290x5
285x5x2
-bench press
95x5
115x3
135x1
155x5x2
145x5
-pull ups
bwx5
20x3
30x1
35x1
40x5
35x5x2
cool down
-farmer's walk (total weight carried)
140x50stepsx3
-face pull
100x12x2
-L sit (resting 10 sec between "sets")
8, 6, 4, 2 sec
-Landmine twists
60x8x3
Sunday:
sprints
100yd sprint
100yd jog
...4x
4:48 (:06 improvement)
-pull ups (30sec rests)
15-5-5-5 (grip tired out on the chubby bar)
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« Last Edit: November 02, 2009, 05:20:17 PM by Max G »
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Max G
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« Reply #707 on: November 02, 2009, 05:19:24 PM » |
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so i just logged friday and sunday's workouts..now here's today's! It's really awesome to feel that i can grind out reps much more with exercises i've been doing longer; for example, on my pull ups today i had about a 3-4 second stall at the top of the final reps, but i just kept pulling, focused on squeezing my lats, and made it up. Meanwhile, on my bench press, it can be a bit hit-and-miss as to whether i'll be able to force out my final reps sometimes.
in addition, i've been playing around with some very specific hip flexor exercises, and my hips have felt better in general..i will keep pushing them, and coupled with a squat reset to 275# in 1-2 weeks i'm hoping they will hurt less.
Monday:
-atg squat
135x5
185x3
225x1
245x1
265x1
290x5x2 (Plateau buster here i come! hopefully i'll have this 5x3 on friday)
285x5
-bench press
95x5
115x3
135x1
155x5x3
-pull ups
bwx5
20x3
30x1
35x1
40x5x2
35x5
cool down
-farmer's walk (total weight carried)
140x60stepsx3
-body lever negatives (amrap while maintaining control + position)
reps: 6, 5, 5
-cuban rotation
35x12x3
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Max G
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« Reply #708 on: November 05, 2009, 06:27:00 PM » |
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really got some intensity going on deadlifts yesterday. on my final rep i got some crazy eyes going just before (almost made myself laugh). Not sure why, but i just forgot to lock out my final rep, so i rested a minute, and did one more. It also occurred to me that i could use this method to add reps when trying to work towards a new weight jump. Something of a variation of clusters for strength.
L sit is improving. once i can do 2x10sec with 10 sec rest between sets i will start trying to do 30 sec total time.
Wednesday:
-deadlift
135x5
205x3
225x1
245x1
265x1
290x5 (right turned out)
290x1 (just making sure)
-OA fat bar row
50x5
75x3
85x1
90x1
97.5x5x3
-dips
bwx5
20x3
30x1
35x1
40x5x3 (sooo i forgot that last time i did 45x5x2, but these were kind of hard..oh well)
-push press (need to do smaller weight jumps now)
115x5x3
-split squat
80x5x3
cool down
-cuban rotation
35x13x2
-landmine twist
65x8x2
-L sit (getting better!)
8-8-4 sec (resting 10 sec between sets)
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Max G
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« Reply #709 on: November 07, 2009, 11:01:10 AM » |
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Finally got 290x5x3 on my back squat! woooooot. i'll go up to 295 and repeat the plateau-buster process. I don't doubt that this weight will take a couple weeks to crack, considering how long 290 took.
with pull ups, i'm glad to say that i've now gotten farther than ever before, and i'm hoping to work up to 45x5x3 before switching my set/rep scheme towards using heavy triples to keep increasing the load.
Friday:
-atg squat
135x5
185x3
225x1
245x1
265x1
290x5x3
-pull ups
bwx5
20x3
30x1
35x1
40x5x3
-bench press
95x5
115x3
135x1
160x5
155x5x2
cool down
-farmer's walk (total weight carried)
140x70stepsx3
-body lever negatives (amrap while under control)
reps: 7-5-5
-face pulls
106.25x12x3
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Max G
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« Reply #710 on: November 10, 2009, 09:01:00 PM » |
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took off from squatting yesterday; i needed the rest day, and now i'm excited for the arrival of my weightlifting shoes! hopefully these will provide some needed stability to my squat.
Monday:
15-10-8-6-5 (ran out of time)
pull ups
pushups
resting 1min between sets
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Max G
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« Reply #711 on: November 12, 2009, 03:32:02 PM » |
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good day lifting yesterday. i still haven't figured out the solution to my hip issues..i've been working on strengthening my hip flexors in the "deep squat" range of motion, but yesterday on split squats my right hip hurt a bit (which has never happened before..). I was doing some reading and may see if glute activation can help. In addition i will be working on improving the flexibility of my left soleus; seems that years of throwing and hitting baseballs against that front leg built up some naughty scar tissue.
also, i think that i will repeat this weeks' deadlift weight for 5 next week, then do another single or two after just to confirm/solidify this weight.
Wednesday:
-deadlift
135x5
205x3
245x1
265x1
285x1
295x5 (left turned out)
-OA fat bar row
50x5
75x5
85x1
95x1
100x5x2
95x5
-dips
bwx5
20x3
30x1
40x1
45x5x3 (woooo these were easy)
-push press
120x5
105x5x2
-split squat
90x5x3
cool down
-L sit (actually did this before workout but w/e)
10-8-2 sec (resting 10 sec between "sets")
-landmine twists
65x8x3
-cuban rotation
35x13x3
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Max G
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« Reply #712 on: November 13, 2009, 06:15:22 PM » |
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alrighty so i think that i may (for the jillionth time) have an idea of what is taking place in my squat that is hurting my hips. When i was practicing cat leaps/cat to cats earlier this summer, i strained my right hip because (i think) i fell short and ended up slamming down much more than if i could have properly absorbed the shock, compressing my hips pretty hard.
taking this to my back squat, i think that i may be losing tension at the bottom of my squat in an effort to truly go "toosh to the turf". Not a good idea with a couple hundred lbs on your back. Anyway, i'm going to put down a ball as a depth checker to see if i can avoid what is basically a mini butt wink(perhaps?) or at least loss of tension.
Friday:
-back squat
135x5
185x3
225x1
245x1
265x1
285x1
295x5
285x5
280x5
-pull ups
bwx5
25x3
35x1
40x1
47.5x5 (on final rep, i pulled 2/3, stalled..pulled a few inches, stalled...finished the rep. I've never stalled twice and finished the rep before!) 40x5
40x4
-bench press
115x5
135x3
160x5
155x5
150x5
cool down
-farmers walk (total weight carried)
140x80stepsx3
-body lever negatives
8-5-5
-face pulls
112.5x12x3
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« Last Edit: November 16, 2009, 05:39:07 PM by Max G »
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David Glass
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« Reply #713 on: November 14, 2009, 06:47:21 AM » |
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Just one word to describe you... BEAST!
I'm going to check up on your journal continuously for ideas... great job!
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Max G
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« Reply #714 on: November 16, 2009, 08:36:54 PM » |
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hey thanks a bunch david; i appreciate the compliment! Though i have to say that i'm still a long way off from what i'd consider beastly capabilities (and once i reach them i'll probably just keep looking higher  ). Also after looking at the metcons you've been putting up i'm going to return the compliment; there's no way i could handle what you're doing. so doing a bit of catching up..on saturday i went for a 1.5 hour-long bike ride with two friends-we biked from our homes to the mississippi river along the minneapolis greenway, and then played around with some fear stuff along a massive iron bridge spanning the river. yesterday i did sprints, and it was shit-show. i don't know if i've ever had such a hard session (probably didn't help that it was cold and i hadn't done intervals in 2 weeks). today i'm pursuing a theory as to what's hurting my hips in squatting, and i will absolutely Not record it here because i feel like i'd be jinxing it. also only had time to do most of my compound lifts and a quickie farmer's walk. Saturday:-biking (1.5 hours) -play at heights Sunday:intervals (didn't even do that much but this was hard) sprint 50yd jog 50 yd sprint 100 yd ...3x (untimed)
Monday:-back squat 135x5 185x3 225x1 245x1 265x1 285x1 295x5 285x5x2 -pull ups bwx5 20x3 35x1 40x1 47.5x5 40x5 -bench press 115x5 135x3 155x1 160x5x2 cool down-farmer's walk (total weight carried) 150x60steps (will start steps at 50 and do 3 sets next time) |
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Max G
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« Reply #715 on: November 19, 2009, 02:03:41 PM » |
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okey doke so yesterday wasn't a very good workout, and i've decided (not just because of the workout) that i will be doing a deload week which will end with next friday's workout as the day i resume things.
deadlift was weak and grip was fading on fat bar rows. chalk it up to a bad day, but since my deadlift weights are starting to plateau, a deload week won't hurt. dips were good though. Plus, i will be using the time to let my hips heal up for squatting.
i should also note that i will only be "deloading" in lifts that are plateauing or not doing so hot. i will continue, for example, with dips, because they are still steadily progressing. Other than those, i will probably deload everything else (as far as major lifts are concerned).
Wednesday:
-deadlift
135x5
205x3
225x1
245x1
265x1
285x1
295x3...1...1 (poo) and (right turned out)
-OA fat bar row
50x5
75x3
85x1
95x1
100x5x3 (barely..)
-dips
bwx5
25x3
35x1
45x1
50x5x3
-push press
125x4 (whoops meant to do only 120..)
115x5
-lunges
100x5x3
cool down
-L sit (resting 10 sec between sets)
10-10
-landmine twist
65x10x2
-cuban rotation
35x14x3
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« Last Edit: November 19, 2009, 05:32:45 PM by Max G »
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