Topic: Max's Log

[Max G]

super active yesterday, and lifted today (though less intensely). I'm currently cutting weight up until thanksgiving; i did a couple months of mass gaining, figured i could lose some of the "soft", and will repeat before doing a good cut before the warm season comes again. having the crazy amount of dorm food calories has been awesome for my lifts: everything has gotten substantially better very quickly (though it's a bit of a bummer not having that extra fuel behind me now..).

Thursday:
-quidditch practice
-volleyball

lifting
-sumo deadlift
135x5
225x3
275x3
295x5
295x4

-press
45x10
95x5
115x4
115x3
115x3

-one arm db row
70x20
90x15

-hanging L sit
10secx3

-reverse wrist curls
45x14
45x8

-wrist "flicks"
2x20

-one leg calf raises

-YTWL
20x5

Friday:
-Oac
bwx5x2 (regular)
3-2-1-2-1 (gripping rope below the bar)

-dips
bwx5
40x5x2

-bar grips
135x6x3

-hanging leg raises
bwx5x2

-pull up/pushup circuit
5-5-5-5-4-5-5-5 (39 total)

[Max G]

good parkour sessions yesterday and today! i developed some new technical stuff, and landed several jumps/movements that were pretty scary. Also lifted and went climbing today after quidditch practice.

Saturday:
parkour (1 hour)

Sunday:
-parkour (1 hour)
-climbing/bouldering (1.5 hours)
-quidditch (1 hour)

lifting
-back squat (next to no rest in between sets with the exception of my last set)
45x10
135x5
185x5
225x3
245x3
265x3
275x5 (i think...it may have been 4...idk bra)

-good mornings
185x5x2

-tuck front lever hold
15-10-10 sec

-rotary calf (one legged; really had a good mind-muscle connection here)
60x10
60x8
50x10
50x9

[Max G]

CATCH UPPPP!! so this past weekend i was playing for the U of M in the Quidditch World Cup in Manhattan; it was an awesome time, and really intense! the physicality was on the leve of rugby (i trucked the hell out of a couple people) and all of the teams had a high level of skill. I began playing this back in high school for fun, and while it's still a great time, my team and i have begun to get serious about competing in what is now a sport (ridiculous though it may be).

anyway, here are the days of lifting that i haven't recorded.

Tuesday:
-sumo dl
135x5
225x5
275x5
295x6

-oa db row
95x15x2

-L hang/Vish hang
10sec (vish)
10sec (L)
10sec (vish)

-4sets one leg calf raise

Wednesday:
-back squat
45x10
135x5
185x5
225x3
255x3
275x7

-good morning
185x5x2

-tuck FL
15secx3

-alt. pull ups and press
8...rest 30sec...3 (115)...rest 30 sec
8...rest 40sec...3 (115)...rest 40 sec
8...rest 50sec...3 (115)...rest 50 sec
8...rest 60sec...3 (115 push press)...rest 60 sec
8...rest 60sec...5 (115 push press)

Sat-Sunday
-QUIDDITCH! these matches got very tiring at times. we made it to the second round!

Monday:
-push press
45x10 (regular press)
95x5 (regular press)
125x5
130x3x3

-high L hang
10secx4

-oac
bwx5x2
bwx2x5 (gripping belt below bar)

-5 sets one leg calf raise

-wrists
45x10x3 (reverse)
10x3 wrist flickss

-YTWL
20x5x2

[Max G]

Wednesday:
-running (2 miles)

lifting
-sumo deadlift
135x5
225x5
275x3
295x7

-one arm db row
100x15x2

-chest supported shrug
45x15x4

-bb shrug
135x15x2

[Max G]

starting to get ready to gain weight again (gah diet control isn't so easy at school; can't really gauge portions as accurately as i'd like, and there be tempting goodies EVERYWHERE) after thanksgiving. Began working on mind-muscle connection and specific body part conditioning. Felt pretty strong today.

I imagine performance may be in the shitter tomorrow...cause i'm seeing Harry Potter tonight!

Thursday:
-Push press
45x10 (regular press)
95x5 (regular press)
115x3
125x3
135x3x2

-tuck front lever
15 sec
20 sec
20 sec

-YTWL
20x5x2

-dips
bwx5
40x5x2

-rotary calf
110x10
120x8
130x8

-forearms/wrists
...25x8, 25x7 (reverse db curl)
...bwx12x2 (wrist flicks)
...15secx2 (oly plate pinch)
...135x10x2 (finger curl ups)

-pull up/pushup alternating
10-8-6-4-2..rest..8-6-4-2

followed by bwx10x2 (inverted body rows)

[Max G]

man i am pooped! went for a run, did some bouldering, and lifted for a bit afterwards.

Friday:
-run (2.3 miles)
-bouldering (1 hourish)

lifting
-back squat
45x10
135x5
185x5
225x3
255x3
275x9

-good morning
185x5x2

-mid/lower trap shrugs
120x15,15,13,12

-bb shrug
ramping weight..got up to 205x10 or something like that.

[Max G]

slept like a hibernating bear. A solid 10 hours of coma time.

Saturday:
-pressing
45x10 (normal)
95x5 (normal)
115x3 (normal)
125x3 (push press)
135x4 (push press)
135x3 (push press)

-hanging leg raises (subbing these in for L sits; i don't feel like working those very much right now)
bwx9
bwx9 (a little swing on the last reps)
bwx8 (a little swing all reps)

-one leg calf raises
+25x8,7,7,6

-wrists/grip
45x12,12,10 (reverse wrist curl)
bwx14,12,11 (wrist flicks)
10secx2 (one hand oly plate pinch) followd by...40secx2 (two hand oly plate pinch)

-YTWL
20x5x2

[Max G]

i like climbing. i lifted today.

Sunday:
-bouldering (1-1.5 hours)

Monday:
-pressing
45x10 (press)
95x5
115x3
125x3 (push press)
135x4
135x4
135x3

-rdl
135x5
205x5
245x5x2

-one arm bent db shrug
80x15
85x15
90x15x2

-bb shrug
205x15x3

-YTWL
20x5x2

-rotary calf
110x10
120x8

[Max G]

Tuesday:
-sumo deadlift (i was contemplating going for a pr, but i'm leaving it for next week or two weeks from now)
135x5
225x5
275x3
295x1
315x1
345x1
355x1

-Oac
bwx5x2 (regular)
bwx2...then did 6-7 more singles with some spacing in between (one hand holding lower)

-tuck front lever
20secx2

-hanging leg raises
bwx12x2

hll sprints (idk the distance...maybe 50+ yards or so)
...5x

Thursday:
-pressing (had to rush through these)
45x10
95x5
115x3
135x3x3 (push press)

-shrugs
(db scapular retraction)
90x15x2
100x10

(barbell shrugs)
205x12x2 (grip was giving out..)

-forearms/wrists
(k pipe curls)
35x15x2

(wrist flicks)
bwx14x2

[Max G]

well kids, it doesn't bother me very much (i'll just build it back up again), but it seems my pulling power has slipped into the shitter behind my back. I was trying to work on various one arm things, and noted that i had plateaued. I decided to jump back to weighted pull ups (my first exercise love ) and found that i could barely get 5-6 reps with..wait for it...15# on me!! gahhh a BIT of a decrease from the +60 i used to be able to get 5's with... haha oh well. it's not a huge issue for me at the moment. i'll start building it up again, and i'll reevaluate in the spring.

Friday:
-pull ups
bwx5x2
+15x4
bwx3
+15x4
bwx3
+15x4

-standing calf raise
225,235,245,245...x6
205x8x3
135x20

-open hand hangs (grabbing a foam pad to make it harder)
bwx15secx3

-finger rolls
135x10x3 (maybe lost a rep or two by the end)

-reverse wrist curls (bb)
45x12x3

-wrist flicks
bwx15x2 (or something like that)

Sunday:
-back squat (got to work on ankle mobility...too much stress on the hips today..)
45x10
135x5
185x5
225x3
265x3
285x3

-good morning (felt easy)
175x5x2

-tuck front lever
15secx3

-hanging leg raises
bwx15x2 (feeling good)

push/pull ladder
10-8-6-4-2-2 pull ups, pushups (resting 30sec between rungs)

[Max G]

into my next weight-gain period; i'll be gaining for about 10 weeks, and then maintaining my weight for another 2 before cutting down for the summer. may have to do 2 separate cuts if i plateau, considering that i will be reducing my weight by the most i ever have before. college eating has made it just too easy to add on the pounds.. I've begun doing open hand plate pinches, but since it is an open chain movement, i'm not sure if it will have much transfer over to the closed chain pinching that comes in climbing. I'm sure there is some, but it's probably not a direct transfer.

Monday:
-sumo deadlift
135x5
225x3
275x3
315x1
335x1
355x1
360x1 (i believe that's a pr...hopefully many more to come, cause that wasn't very hard.)

-oly plate pinch (one hand)
33x10secx4

-rotary calf (2 sec squeeze at top, 2 sec stretch at bottom)
100x6
110x6x5
--------
90x12x3
--------
70x20

[Max G]

first offseason quidditch practice yesterday. coached a friend on some of the ss lifts, and then did calves and forearms. had to lower the calf raise weights due to changing my position on the rotary calf. a guy gave me some good pointers on how to get more out of it; seemed to help. i'm also wondering if i use semi-colons more than i should.

after logging, i realized i did a ton of different exercises for wrists/forearms... basically i just progressed from heavy to light things, emphasizing grip strength-->grip stamina-->wrists-->grip stamina

Tuesday:
-quidditch (1 hourish)
...ended 3 sprint laps (jog the curves, sprint the straights on indoor track)

lifting
-pull ups
bwx5
+15x3x5

-dips
bwx5
+40x5x2

-calf press
350x6x5
310x8x3
270x20 (i think..im hazy on particulars)

-tuck front lever
15secx3

-hanging leg raise
bwx15, 14

Wednesday:
-rotary calf (holding 2 sec squeeze at top, 2 sec stretch at bottom)
110x6x4-5
80x11, 10, 10, 9
60x20

-fat bar one hand holds
90x15secx3

-finger rolls
135x10,10,9

-k pipe curls
35x10x3

-wrist flicks
15ishx2

-reverse db wrist curls
20x10, 8

-open hand hang
bwx35sec

[Max G]

bouldered for quite a while, and got a couple solid routes down. went and lifted afterwards. I'm going to have to take a break from squatting for a little bit; my right hip is being a bitchy little git, and i don't want to stall out now and have trouble with my hip health again. I WILL GET 315# WITH HEALTHY HIPS!! I'll keep doing deadlifts as long as they don't bother me, and i'll do romainian deadlifts instead of squats.

Thursday:
-quidditch practice (1 hour)

Friday:
-bouldering (2 hours)

lifting
-back squat
45x10
135x5
185x5
245x3
275x3
285x3
290x2x2

-bb reverse wrist curls
45x10,10,9,9,11,7

-bw wrist flicks
15,14,12

-YTWL


-good morning
190x5x2

[jay_22_15]

http://theoatmeal.com/comics/semicolon

[Max G]

hahaha jay that's awesome; i couldn't help but read the whole thing.

calves, press, and a bit of abs today. oh-i also went and bouldered for a little over an hour today.

Saturday:
-bouldering (1 hourish)

lifting
-bb press
45x10
95x5
115x3
125x3

-tuck front lever
bwx20secx2

-hanging leg raises (first 5 reps going very high; like 135 degrees)
bwx10x2

-one legged calf raise
+10x6x5

-standing calf raise
205x8
185x8x3-4 (think it was four sets...not sure how though)
-----------
155x14 (followed by top-squeeze partials)

[Max G]

Sunday:
-running... (track. i think it was 200m around)
2 laps jog
sprint straights, jog curves
1 lap jog
sprint straights, jog curves
1 lap jog
sprint straights, jog curves
1 lap jog

-pull ups (each set followed by 5 dips) (pull ups done on hard-to-hold bar)
+15x3x6
bwx5x4


Monday:
-rotary calf
110x6x3
80x8x6
60x15x3

-sumo deadlift
135x5
225x3
275x3
315x1
345x1
355x1
365x1 (PR! neat.)

-oa db row
100x5x2 (easy peasy lemon squeezy)

-YTWL
20x5x2

Tuesday:
-one legged calf raise
+15x6x4

-standing calf raise
205x6x5 ( i think..)
185x10,9,10

-pull ups
bwx5x2
+20x3x3

-tuck front lever
15-15-10 sec

-hanging leg raises
bwx5x2 (going supa high)

[Max G]

worked calves and forearms today. It appears that volume is decreased for this calf cycle than last, but i think that the intensity is the same or even higher as a result of modifying my form.

Wednesday:
-rotary calf (decreased my leverage a bit more..had to lower weights accordingly)
100x6x3
70x12x3
50x15x2

-reverse bb curl
65x5
75x5
85x5 (could've probably done more, but this was tough on my wrists)

-alternating db hammer curl
35sx8x4

-alternating rev. db curl
30sx10x2

- bb reverse wrist curl
45x10x3

-wrist flicks
bwx15x3-4

-oly plate pinch (just felt like throwing these in)
15kgx10secx2

[Max G]

14 inches of snow today, everything's sorta shut down. I didn't get much sleep and am taking it easy.

Thursday:
rest

Friday:
-bouldering (2 hours)

lifting
-reverse bb wrist curls
50x8x4
45x8x2

-reverse bb curl
75x5x3

-YTWL
20x5x2

-good morning
195x5x2

-one legged squat/step up
bwx10x2 (alt. with explosive jumps around sets)

Saturday:
-rest

[Max G]

a bit short on time, but did conditioning and such things today. Didn't have time to go climbing, what with finals coming up (and thus studying to be done), and going to sign a prelease on a house with some folks today.

Sunday:
-running
jog 2 laps
sprint straights, jog curves
jog 1 lap
sprint straights, jog curves
jog 1 lap
sprints straights, jog curves
jog 2 laps

lifting
-bb press
45x10
95x5
120x3
130x3

-pull ups.....dips (pull ups were done on a tough-to-hold bar)
bwx5..........bwx5
+20x3........+40x5
+20x3........+40x5
+20x3........bwx5
+20x3........bwx5
bwx5.........bwx5
bwx5.........bwx5
bwx5.........bwx5

-tuck front lever (couldn't really rest.. too little time)
bwx15sec
bwx10sec

-hanging leg raises
bwx15

[Max G]

haven't had a real high-carb day in a few now, and MAN I'M HURNGEREY! Shifted my feet in a little bit on deadlifts, so i was bit weaker, but now matter.

Monday:
-standing calf
225x6
235x6x4
-------------
205x8x2
-------------
155x15
-------------
135x20

-sumo deadlift
135x5
225x3
275x3
315x1
335x1
355x1x2

-bb reverse curl
80x5x5