ExRx.net

1/17/12

Abreviated session so I could spend time with my daughter.

bwt: 278

Warm up
Foam rolling
side lying windmills (10 each side)
Psoas stretch
third world squat

Complex
MMA Misery (minus BO row) 95lbs. 6reps x 5sets. 45 second rest. Dont seem to be getting any better at this, but I suspect I wont really know till I try to go to 30 second rest.

Squat
135 x 5
225 x 5
295 x 8 x 8
super setted with assisted pullups (140lb assist) 8 x 8 (I might have been able to go a little heavier on the pullups, but by the end I could barely hold on for the last few) 60 second rest between sets.

OH press
135 x 3
205 x 3
205 x 3
205 x 3
205 x 3

In between the working sets of the OH press I did inverted rows, 8reps each set(total of three sets). Ended up resting a good two minutes after each set of the inverted rows to get ready for OH press. Rested 60 seconds between the OH press and the rows.

Had other stuff planned, but ran out of time. The 8x8 squat paired with 8x8 pullups is brutal.

cool down: abreviated

1/18/12

bwt: 278

Warm up
Foam rolling
side lying windmills x 10 (each side)
Bird dogs x 20 x 2 (each held for a 5 count)
Hydrants x 20 x 2 (each held for a 5 count)
thoracic extension and rotation in the middle (10 each side)
glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

Complex
MMA Misery (minus BO row) 6 x 5. rest intervals all screwed up. I did 45 seconds after the first one, and the second, but then some jack-off crowded around the power cage while I was in the hang clean portion of set 3. I had to stop, hold the bar for like a minute while he ed around getting some pads off the wall. I had to rerack the weight and regroup. I did 45 seconds between sets 3 and 4, then 4 and 5. But it doesnt really count since I essentially started over again. This started the night out on the wrong foot.

Power Clean (1 minute rest)
134 x 5
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2

DB Press (60 second rest)
100lbs x 8reps x 7sets

Super setted with
DB Row (60 second rest)
90lbs x 8reps x 7sets

Wore me out, huffing and puffing by this point but decided to press on.

Bench Hip Thrust
135lbs x 10reps x 2sets (two secon hold on top)

super setted with
Jumping Bulgarian split squats
bwt x 8reps x 2sets

Completely spent. staggered off to my cool down. Haven't felt this worn down in a long time.

1/21/2012

bwt: 279.5

Warm up
(Foam roller was nowhere to be found at the gym!)
side lying windmills x 10 (each side)
quadruped pendulums x 10 (each side) x 2 (each held for a 5 count)
side lying clams x 10 (each side) x 2 (each held for a 5 count)
Thoracic extension and rotation in the middle (10 each side)
glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

Complex
MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest. Going to start trying 30 second rest.

Romanian Dead lift (60 sec rest)
135 x 5
225 x 3
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Snatch grip deadlift (60 sec rest)
315 x 3
315 x 3
315 x 3
315 x 3

Dips
25lbs 8 x 8 (60 second rest)

supersetted with

Hammer isolateral row (60 second rest)
115lbs each side 8 x 8

45degree back extension (60 second rest)
55lbs 10reps x 4sets

supersetted with

Assisted pullups (60 second rest)
60lbs assist 3reps x 4sets.

Had Hammer curls on my planner, did one set of 8 at 60lbs then decided to see what it was like to do conventional DB curls, I don't even remember the last time I've done them. Couldn't do 60 even once! Went down to 40lb dbs then tried again. Was having a real problem supinating sufficiently. Felt weird in my forearms.

hammer curl 60 x 8
conventional curl 40 x 8
conventional curl 40 x 8
hammer curl 60 x 8

cool down: usual

Cool down: usual

1/25/12

Sort of a cross between a deload and transition week. Also, just getting over being sick from weekend. Some sort of stomach bug. I'm still burping alot and have weird recurring hiccups. What the hell is up with that?

bwt: 277

Warm up
Foam rolling
side lying windmills x 10 (each side)
Bird dogs x 20 x 2 (each held for a 5 count)
Hydrants x 20 x 2 (each held for a 5 count)
thoracic extension and rotation in the middle (10 each side)
glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

Circuit: 15 seconds rest between each exercise, 30 seconds rest between circuits. did 4.
KB swings 32lbs x 12
Lat pulldowns 160lbs x 8
reverse lunge to 1leg dl 40lbs x 8 each side
rear delt row 160lbs x 8
pushups x10

back squat
135 x 5
225 x 5
315 x 3
405 x 3
405 x 3
405 x 3
405 x 3

Lateral delt raises (first time I've done in more than 10 years)
25lbs x 8 x 3

1 arm OH barbell lever press (standing)
25lbs x 8 x 3

cool down: usual

1/28/2012

incredibly abbreviated today: I got my schedules mixed up, didnt get to the gym until almost 12:30 and had to be out by 2. Bleh

bwt: 277

Warm up
Foam rolling
side lying windmills x 10 (each side)
quadruped pendulums x 10 x 2 (each held for a 5 count)
hydrants x 10 x 2 (each held for a 5 count)
Thoracic extension and rotation in the middle (10 each side)
glute mobility
Shoulder mobility drills

complex
MMA misery (no BO row) 95lbs, 6 x 5, 45 second rest.

deadlift (60 seconds rest)
135 x 5
225 x 5
315 x 5
365 x 5
365 x 5
365 x 5
365 x 5 (with straps)
365 x 5 (with straps)

diamond pushups (60 seconds rest)
bwt x 15
bwt x 15
bwt x 12
bwt x 12

Cool down: usual.

Thats it!

1/31/2012

bwt: 275

Today was screwed up. I did my warm up yesterday and the main lifts today. The gym was so busy I waited for 30 minutes yesterday to get a bar, then left in disgust. Also... didnt really feel like working out.

warm up
foam rolling
side lying windmills (10 each side)
Bird dogs x 20 (each held for a 5 count)
Hydrants x 20 (each held for a 5 count)
thoracic extension and rotation (10 each side)
Bird dogs x 10 (each held for a 5 count)
Hydrants x 10 (each held for a 5 count)
glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

So that was all done yesterday, then today I did this

Complex
MMA Misery (WITH the BO row, decided I'd give it a try again). adding one more exercise makes it much harder. I like 6 x 4 45 second rest. There was no way I was going to be able to hold onto the bar for the 5th set. Woo.

First week of my annual "Progressive Pulls" cycle. I usually do it around Feb/March timeframe. Each exercise is performed for two sets of 9 reps.

Power Cleans
135lbs

High Pulls
185lbs

Dead lift
315lbs

Romanian Dead lift
225lbs

Pendlay Row
135 (too easy)

finished up with diamond pushups. How come these are so much harder than regular width ones? even one leg or feet elevated ones. I'm just sort of discovering these, enjoying the challenge.
15
15
12 (couldn't get 13)
ended with 15 normal pushups and they were a breeze.

Cool down: usual.

2/2/2012

bwt: 276.5

Warm up
Foam rolling
side lying windmills x 10 (each side)
Bird dogs x 20 x 2 (each held for a 5 count)
Side lying clams x 20 x 2 (each held for a 5 count)
thoracic extension and rotation in the middle (10 each side)
Glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

Complex
MMA Misery (Full) 95lbs 6 x 5. 45sec, 45sec, 60sec, 90sec (and no BO row on the last set). The BO row is just enough to fry my forearms by the time I get to the fifth set. Looking forward to when I'll be able to get all 5 again.

Bench Press
260 x 8
290 x 6
320 x 4
340 x 3
360 x 2
380 x 1
320 x 4
(was lucky enough to be able to grab a good spotter for the top two sets)

Bench hip thrusts with one second hold at the top (60 sec rest between sets)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

DB rows (60 sec between sets)
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Face pulls with 1 second hold (60 sec between sets)
65 x 15
65 x 15
57.5 x 12

No cooldown to speak of. Had to get out of the gym before the base gate closed at 8.

2/4/2012

Wherein we see the benefits of a full night's rest before working out.

bwt: 274

Warm up
foam rolling
side lying windmills (10 each side)
quadruped pendulums x 20 x 2 (each held for a 5 count)
Hydrants x 20 x 2 (each held for a 5 count)
thoracic extension and rotation (10 each side)
glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

Complex
MMA Misery (full) 95lbs, 6reps x 5sets, 45sec, 45sec, 45sec, 75sec (no BO row on last set, forearms still fried)

Chin ups
bwt x 3
bwt x 2
(this is incredible progress for me!)

Squat
315lbs x 8 x 8 (60 second rest) (I think this may be a personal best for me, never done 8 x 8 with this much weight.)

Supersetted with

Front lever standing press (1 arm) (60 second rest)
35lbs x 8 x 8 Felt really easy, but my left shoulder ended up tweaked. Damn it!

Cable rear delt row
140lbs x 8reps x 3sets

supersetted with

Bulgarian split squat (holding DB in off hand)
100lbs x 4reps x 3sets

45degree back extension
60lbs x 10 x 4

supersetted with

assisted pullups (pronated grip)
80lbs assist 4 x 4

1 leg pushups
10 each side

cool down: usual + hip flexor stretch

2/6/2012

bwt: 277

warm up
Foam rolling
side lying windmills x 10 (each side)
Bird dogs x 10 x 2 (each held for a 5 count)
Side lying clams x 20 (each held for a 5 count)
thoracic extension and rotation in the middle (10 each side)
Glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

Complex
MMA misery (full) 6reps x 5sets but I tried using straps the last two sets, so I could do the full thing (with BO row) without my grip giving out. With straps makes it too easy for two reasons: 1) grip work is apparently a significant portion of the stress, and 2) I have to pause about 10 seconds after the hang cleans to ditch the straps, which lets me rest. So the last two sets were too easy. Gotta come up with something else I guess.

Week two of progressive pulls
Power Cleans
155lbs x 9 x 2

High Pulls (with straps)
205lbs x 9 x 2

Dead lift (second set with straps)
335lbs x 9 x 2

Romanian Dead lift (both sets with straps)
245lbs x 9 x 2

Pendlay Row
155 x 9 x 2 (too easy again, damn it!)

Assisted Pull ups (used neutral grip. My left shoulder still hurt from Saturday, when I used a pronated grip it felt like my shoulder was going to rip off... not good)
80lb assist 6reps x 3sets

super setted with

farmers carry
2 x 45lb plates around the basketball court. one circuit per set, three sets.

Diamond pushups
15, 15, 10, 10 (still damn hard!)

Cool down: usual + hamstring stretches

2/9/2012

bwt: 278

Warm up
Foam roller
side lying windmills x 10 (each side)
Bird dogs x 20 (each held for a 5 count)
Side lying clams x 20 (each held for a 5 count)
thoracic extension and rotation (10 each side)
Glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills
third world squat (60 seconds x 2)

Complex
MMA misery (full) 95lbs, 6reps x 5sets, 45 seconds of rest between each set. YES!! Got it! Felt like I was gonna die and that my forearms were gonna fall off after the last set, but finally!

Bench Press (410 buckeye pyramid)
265 x 8
300 x 6
330 x 4
350 x 3
370 x 2
390 x 1 (this was a grinder and the spotter, random guy in the gym, touched the bar. So it doesnt count)
330 x 4
(will repeat the pyramid next week)

Bench hip thrusts with one second hold at the top (60 sec rest between sets)
225 x 5
225 x 5
225 x 5
225 x 5

DB rows (60 sec between sets)
120 x 4
120 x 4
120 x 4
120 x 4

Face pulls with 1 second hold (60 sec between sets)
65 x 15
65 x 15

Palloff Press to overhead
30lbs x 10 seconds x 5reps each side

Cool down: usual

2/11/2012

bwt: 277.5

Warm up
Foam roller
side lying windmills x 10 (each side)
Hip bridges x 10 x 2 (each held for a 5 count)
hydrants x 10 x 2 (each held for a 5 count)
thoracic extension and rotation (10 each side)
Glute mobility
ankle mobility
Hamstring stretches
Shoulder mobility drills

Complex
MMA misery (Full) 95lbs, 6reps x 5sets. 45, 45, 60, ?? (after the 4th set I really had to talk myself into trying set 5, took a while)

Overhead press
155lbs x 6
155lbs x 6
155lbs x 6
155lbs x 6

back squat
135lbs x 5
225lbs x 5
315lbs x 5
405lbs x 3
455lbs x 2
475lbs x 2
455lbs x 2
405lbs x 5
315lbs x 8

seated cable row (neutral grip)
160lbs x 8
160lbs x 8
160lbs x 8
160lbs x 8

45 degree back extension
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Assisted pullups (neutral grip)
70lbs x 3
70lbs x 3
70lbs x 3

Chin ups
bwt x 2
bwt x 2

Diamond pushups
bwt x 15
bwt x 15
bwt x 15

cool down: as usual but could not do sun facing dog, triceps just wouldnt take any more.

2/22/2012

took a little more than a week off for a family emergency. Didnt stress about not getting to the gym, I just called it a "deload" week and picked up where I left off (for the most part).

bwt: 273.5

Warm up
Foam roller
side lying windmills x 10 (each side)
sort of a weird glute/hip activation/mobility thing that combines hydrants, straight leg hydrants, bird dog and quadruped pendulums into one rep. Did four reps of each (on each side), held for a 5 count, two times with thoracic extension and rotation (10 each side) in between the two sets.
Glute mobility
ankle mobility
Hamstring stretches
third world squats (60 seconds x 2)
Shoulder mobility drills
Scap wall slides

Complex
MMA misery (Full) 95lbs, 6reps x 4sets. 60 seconds rest. I knew these would be hard to come back to full on. My left quad actually started cramping up on the 4th set so I just called it good at 4.

Week three of progressive pulls
Power Cleans
175lbs x 6 x 2

High Pulls (with straps)
225lbs x 6 x 2

Dead lift
365lbs x 6 x 2

Romanian Dead lift
275lbs x 6 x 2

Pendlay Row
185 x 6 x 2 (too easy again, damn it! I think I must be doing these wrong.)

Head supported rear delt raises (because RobertScott has finally won me over)
20lbs x 20
15lbs x 20
15lbs x 20

Assisted pull ups
70lb assist 4reps x 3sets

Diamond pushups (60 sec between sets)
bwt x 15
bwt x 15
bwt x 15
bwt x 8

cool down: usual

2/25/2012

bwt: 273

warm up
foam rolling
side lying windmills x 10 (each side)
bird dogs x 20 x 2 (each held for a 5 count)
hydrants x 20 x 2 (each held for a 5 count)
thoracic extension and rotation (10 each side)
Glute mobility
ankle mobility
Hamstring stretches
third world squat x 2 (60 sec)
Shoulder mobility drills
Scap wall slides 15

Complex:
MMA misery 95lbs, 6reps x 5sets. 60sec, 60sec, 60sec, 120sec (no BO row on the last set) (feeling kinda punkish today, not sure if it's improper diet or sleep)

Hammer Isolateral row
135lb x 6
135lb x 8
135lb x 8
135lb x 10

Bench (410 pyramid that I missed week before last. Missed it worse today, retry next week)
265 x 8
300 x 6
330 x 4
350 x 3
370 x 1 (missed second rep)
390 x 0 (knew there was little chance of me getting this, but decided to try anyway)
330 x 3

back squat (this because my schedule was thrown off this week, needed to shoe-horn my squats in somewhere)
135 x 8
225 x 5
315 x 5
405 x 5
405 x 5
405 x 5
315 x 10

face pulls
57.5 x 20
57.5 x 20
57.5 x 20

Kroc Rows
75 x 26x 1 (each side)

Farmers walk
2 x 100lb plates. ~10 yards x 4

Palloff press
30lbs x 5 (10 second hold) x 2 (two sets on each side)

Cool down: usual + hip flexor stretches

2/28/2012

bwt: 278

Feeling run down and low energy. If I hadnt just taken a week off I'd say I was burnt out, but I dont really know what's up.

warm up
Foam roller
side lying windmills x 10 (each side)
The weird glute/hip activation/mobility thing that combines hydrants, straight leg hydrants, bird dog and quadruped pendulums into one rep. Did four reps of each (on each side), held for a 5 count, two times with thoracic extension and rotation (10 each side) in between the two sets.
Glute mobility
ankle mobility
Hamstring stretches

No complex

Week four of progressive pulls
Power Cleans
185lbs x 6 x 2

High Pulls (with straps)
235lbs x 6 x 2

Dead lift
385lbs x 6 x 2

Romanian Dead lift (with straps, grip is for crap today)
295lbs x 6 x 2

Pendlay Row
185 x 6 x 2

Head supported rear delt raises
15lbs x 20
15lbs x 20
15lbs x 20

Cool down as usual

I would call this a crappy day at the gym. Better than a good day without the gym... but still.

3/1/2012

bwt: 277

Warm up
foam rolling
side lying windmills x 10 (each side)
quadruped pendulums x 20 (each held for a 5 count)
hydrants x 20 (each held for a 5 count)
thoracic extension and rotation (10 each side)
third world squat x 1(60 sec)
Shoulder mobility drills
Scap wall slides 10 x 2

Complex:
MMA misery 95lbs, 6reps x 4sets. 60 sec rest between sets

Bench (410 pyramid that I missed the last two times. I should probably deload because I missed it again!!)
265 x 8
300 x 6
330 x 4
350 x 3
370 x 1 (missed second rep)
380 x 1 (grinder)
330 x 4

1 leg hip bridges off a bench (hold for 5 count)
5 each side
5 each side
5 each side

DB bent over row
115 x 6
115 x 6
115 x 6

Reverse crunches
10 x 3

Cool down slightly abbreviated.