Monday, June 29, 2009

Something, Something, Deadlift (Slight Return)

Reverse Band Deadlift: 135x5, 170x5, 205x5, 240x3, 275x2, 310x1, 345x1, 380x0. Better than last time. I wanted to perfect this and give this a shot on July 5th as my last workout. After reading a few articles, I went into the gym today and tweaked my technique: I stood close enough to the bar where my shins were touching it, tightened up my setup, took the slack out of the arms before pulling, and pulled back as well as up. While 380 wouldn't go up, I might try it again next week but after a 365 single. We'll see.

Oh, and I went in and weighed myself at 212 pounds, putting me within 2 pounds of my 210 goal weight for this meet. What's odd is that I was able to drop some weight without the aerobics. So, maybe it's time to add them back in, eh?

Sunday, June 28, 2009

Something, Something, Deadlift

I experimented with Reverse Band Deadlifts yesterday, since I'm getting stale on just about everything else. Starting at 145 and working up in 35 pound increments, I got up to 285 for 5 reps but couldn't pull 320 off the floor. WTF!?!

As a consolation prize, today's Incline Bench Session went as planned:

Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x3 (Reps Out Set)

Assisted Dips: 45 lbs assist x 6 reps x 5 sets

Pullups: 6 singles with BWT, 6 singles w/Monster Mini.

Hammer ISO Rows (Midback Emphasis - Elbows up): 95x10x5

Behind The Back Shrugs: 155x10x5

Thursday, June 25, 2009

Flat Bench Press

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 160x2, 170x5, 180x5, 195x5 (Rep Out Set). I didn't push the last set. Maybe 1 more rep in the tank but I shut it down.

DB Shoulder Press: 50x10x5

Chinups: 6 singles w/BWT and 6 singles w/monster mini band.

Hammer ISO Rows (Lat Emphasis): 95x10x5

Trap Bar Shrugs: 166x10x5.

Tuesday, June 23, 2009


Today I tried to work up to a heavy triple maybe to see where I was. After last squat session's 270x3, I went gunning for 280x3 and got stapled instead. I just didn't have it. Or too long had gone by.

Now, I have two squat sessions left before the Virtual Meet. I'll stick to the 5RM and 3RM days and not do singles, but the question is what weight to pursue.

Monday, June 22, 2009

Back In the Saddle

Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x5 (Reps Out Set)

Assisted Dips: 45 lbs assist x 5 reps x 5 sets

Pullups: 6 singles with BWT, 6 singles w/Monster Mini. Didn't want to make this session too long so instead of bicep work, I did this setup for pullups - - - which smoked 'em!

Hammer ISO High Rows: 85x10x5

Behind The Back Shrugs: 155x10x5

Got tired kind of quick so I rested a bit more between sets. Have to shake off the rust. Still, not too bad: mentally, I left the gym on a high note.

Sunday, June 21, 2009

Make a Wish

As the Virtual Meet draws near, I find myself getting tired and maybe a little cranky. Because of my nature, no one ever sees it. After all, I chose this: the workout schedule, the dieting, etc. All me.

Well, Thursday I got my wish granted for some rest and weight loss. African style.

I got some kind of stomach infection and for the last 4 days have been layed up in bed, in a lot of pain (like someone reached in my gut and twisted it), not working, taking Cipro (same antibiotic one takes for Anthrax) and enough stuff to keep my stomach sane and fever down. Today, I was finally able to hold something down without my stomach going berzerk and cramping up, and I finally slept solid. So tomorrow, I'll probably be back in the gym.

It was suggested by a friend here that while my schedule might not have made me sick in itself, it probably made me very vulnerable. So I'm pondering whether to just push on until July 5th (my last training day before the meet) or to begin deloading. In the end, no matter what I feel I can hit in comp, I'm still going.

Wednesday, June 17, 2009

5/3/1 Round 2: Deadlift 1RM

Conventional Deadlift: 145x5, 175x5, 205x3, 245x2, 265x5, 305x3, 335x3 (rep out set), 175x10x5 .

Legs were still sore from Saturday's squat workout but the show must go en, eh?

So while I was standing watch from 4AM - 12PM, I stretched every hour on the hour to get as limber as I could. Someone relieved me early, so I went in at 8:50AM to do the deed. This workout went great, my lower back even felt great during the 5 sets of 10 afterwards. Almost safe to say that my lower back is recovered and thriving.

3 more deadlift workouts to go!!!

And Now For Something Completely Different

Holy Shit, I'm impressed!!!


Tuesday, June 16, 2009

5/3/1 Round 2: Bench Press 1RM

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x3 (Rep Out Set).

Incline Bench Press: 155x8x4

Assisted Chinups (Light Band): 6 sets of 4 reps.

Hammer ISO Rows (Elbows up for Midback Emphasis): 125x8x3.

Reverse Curls: 50x10x5

Trap Bar Shrugs: 156x10x5

Saturday, June 13, 2009

5/3/1 Round 2: Squat 3RM

All Notation: Weight x Reps x Sets

Parallel Box Squats: 95x5, 125x5, 155x5, 185x3, 210x2, 245x3, 255x3, 270x3 (Rep Out Set), 155x10x5

One of our close-knit group of 3 was headed back to the US today, so we went to dinner at around 7PM before dropping him off at Djibouti Airport. Since I got off watch at 4AM, had to get some sleep, and had a dental appointment at 2PM, I kept this workout short and sweet. Used the Boring but Big template: that's the 155x10x5 set after the heavy stuff. The 3 reps with 270 lbs were smooth and I didn't pull anything like the last session. Unlike the last time, I decided to do the BBB sets with 50% 1RM vice 60%. Even then, I barely got them done: my legs were fried and I felt like I had run a couple of miles.

Thursday, June 11, 2009

5/3/1 Round 2: Bench Press 3RM

Since I had done the 3RM for this round before, I did next round's 3RM. Shit, while I was at it, I also did a few lifts different.

Flat Bench Press: 75x5, 95x5, 120x5, 145x3, 165x2, 190x3, 200x3, 210x2 (Rep Out Set).

Incline Bench Press: 145x10, 10, 9, 7, 7 reps.

Assisted Chinups (Light Band): 6 sets of 3 reps. Today, my back was not up for pulling so this session was not as good as the last. Maybe that deadlift session was too good.

Hammer ISO Rows (Arms in for Lat Emphasis): 125x8x3. A long, hard slog!!!

Reverse Curls: 50x10x4, 50x7

DB Shrugs: 60x10x5

Wednesday, June 10, 2009

5/3/1 Round 2: Deadlift 3RM

Conventional Deadlift: 145x5, 175x5, 205x3, 245x2, 285x3, 305x3, 315x5 (rep out set). My motivation has been sucking lately, just tired and my sleep is screwed up. So I did this workout at 1AM. I got two more reps than the required 3 so I'm happy. My back felt great and my form was better.

Tuesday, June 09, 2009

5/3/1 Round 2: DB Shoulder Press 3RM

DB Shoulder Press: 25x5, 30x5, 40x5, 45x3, 55x2, 60x3, 65x3, 70x0, 70x0, 70x1 (rep out set). I tripled 70 pounds on May 16 so this boggled my mind. Maybe it was Fridays workout or the extra set of 60's. And when I finally did get that 70 pound rep, it was long and ugly.

Assisted Dips: 60 lbs of assistance for 10, 10, 10, 10, 8 reps

Assisted Pullups (Light Bands): 6 sets of 3 reps

Hammer ISO High Rows: 90x10x5

Behind The Back Shrugs: 145x10x5

Preacher Curls: 62x10x5

Friday, June 05, 2009

Some Random Workout

I took the rest of the week off, just a little burned out and tired. To meet the goals I've set for the Virtual Meet and due to some setbacks in my plans months ago, I am essentially operating on lifting 4 times every 6 days (2 on/1 off) and cardio on off days. In addition, I'm standing 8 hour watches that rotate every 24 hours, so my sleep schedule is kinda crazy. But I will persevere, I say. I'm still eating smart, and still training.

Next week, I'll be back on schedule - - - I had to ditch the deload week, however, to do so. In the meantime, since I felt pretty good today and didn't want my bench to suffer . . . . . .

Incline Bench Press: 75x3, 95x3, 115x5, 135x3, 155x3, 175x3, 195x3, 205x1, 185x3, 165x3

Flat Bench Press: 135x10x5

Assisted Pullups (Light Band): 6 sets of 3 reps.

Hammer ISO Rows: 135x5x5

Hammer Curls: 30x10x5

Trap Bar Shrugs: 156x10x5

Tuesday, June 02, 2009

5/3/1 Round 2: Bench Press 3RM

Day before: LifeFitness Elliptical, Hill Profile Level 7, 45 Minutes

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 175x3, 185x3, 195x4 (Rep Out Set).

Incline Bench Press: 145x10, 8, 8, 8, 7 reps. Upped the weight 10 pounds from last week. Hopefully, in 2 weeks time, I'll be doing 5 sets of 10 with this weight then I will up it to 155.

Assisted Chinups (Light Band): 5, 4, 4, 4, 4, 4 reps.

Hammer ISO High Rows: 72.5x15x3

Hammer Curls: 30x10x5

Trap Bar Shrugs: 156x10x5